0 Squat: 9*130kg
- Bench: 7*65kg
0 Overhead Press: 8 * 17.25kg
0 Weighted Dips 9*15kg
+ Shoulder Shrugs 15*25kg
0 Compound Row 10*84kg
0 Pullups 10*-
0 Levered Bicep Curl 10*41kg
0 Farmer's Walk 32.5kg
+ Calf Raise 14*100kg
Comments: That was INTENSE! I hadn't quite believed you could get such a tough workout from only one set of each exercise, but by God was I wrong
The whole thing only took 30 mins (a little too short, I don't think I rested as much as I should) and there was the odd dodgy moment - I totally screwed up with the bench, it was in a smith machine and the 'twist-out' put my wrists in a stupid position which virtually ruined the set. I'll sort that out next time.
1) More rest time between sets - not that much, maybe a minute more here and there
2) Getting rid of Farmer's walks in favour of an incline Dumbell Bench Press, since a lot of those exercises were already pretty hard on the forearms.
3) I didn't do as well here as I could, partly because of some new exercises, and also because I hadn't got a long enough 'impossible rep' on many of the exercises.
I'll just be really going for it next session, now I know what to expect. And besides, this was an incredibly tough workout anyway! Probably the most gruelling I've ever undertaken. It can only get better...
Oh yeah, an explanation of my coded workout log;)
the first bit is whether or not I'm going to increase the weight, lower it or leave it. 0=leave +=increase and -= decrease. Then the exercise name. Then the number of reps + the weight used.