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Started work at 7:30am, home at 9.30pm. Long day. Ended with a session in the gym from 6pm-8:45pm

Squat:
20kg x 10
Then, with 2 second pause at the bottom:   30kg x 5;  37.5kg x 5;  42.5kg x 4;  47.5kg x 3;  52.5kg x 2;  57.5kg x 1;  62.5kg x 1
Then 45kg x 10;  45kg x 10

Bench:
20kg x 10; 30kg x 10; 40kg x 20 in as little time as possible (7,4,3,3,4)

Press ups:
5 sets of 12 (less than 1 min rest)

Seated press:
11kg x 2; 18kg x 2; 25kg x 2; 32kg x 1; 39kg x 1; 80% (32kg) x 5 for 5 sets

Cardio:
15mins bike @ 150bpm = 120cal

Bit shaky at the end, but roast duck legs sorted that out 😀

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