DB Bench- 4x8-32
DB Incline Bench 4x8-28
Flye 3x9-24

Ss each set with Skullcrushers

Barbell Curl 3x8-40kg
Cable Preacher Curl 3x10

10 mins stretching as my hips groin are still sore from that rugby

I’ve started a 2 week pull up focus. It’s 3 times a week for either 2 or 4 weeks. We’ll see how long I stay interested!

Pull ups 6,8,6,6,10. (10 was max)
Hammer seated row 4x8- 150kg
Close grip seated row 3x9-77kg
Barbell Press 3x7-50kg
Seated DB Press 4x8-24kg

Only managed 5 reps on the Thurs set of barbell press because my left groin ‘twanged’ as I was exerting upward pressure. Which shows…a) how much lower body we still use even in a strict standing movement and b) how ****ed my body still is from that rugby…5 days later!

I think I hindered my recovery by squatting 36 hours afterwards. It’s supposed to be lower body day tomorrow but I think I might do some cardio instead