It was back to work today so I got up at my normal time of 4.20 to the sound of howling wind and rain but no excuses I pulled on the wet weather jacket and hit the pavement. I felt a little stiff to start off and by the time I loosen up I had turned around and was hit by a nasty head wind, so not great pace today (10km @ 5:41/km average pace).
Lunch time session:
4 x 8 back pully (35kg)
4 x 8 bent over rows (25kg standard bar)
4 x 8 upper back (25kg)
4 x 8 overhead triceps extensions (12.5kg)
4 x 8 tricep dips
4 x 8 tricep extensions (15kg standard bar)
4 x 50 oblique twists (3kg medicine ball)
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