Rodgie

Dimel DL
50kgx20 Sets:4 - 1 min rest

A1 HLR
x6 Sets:4

A2 Pushups
BWx12 Sets:4

Pullups
BWx6 Sets:2
Bwx5

Speed Press
40kgx3 Sets:10

Standing Tricep Ext.
30kgx8 Sets:5

Towel Chins
BWx5 Sets:5

BB Curls
35kgx6 Sets:2
30kgx8 Sets:2

2 hours judo - was shattered

Deadlift
60kgx3
100kgx3
130kgx3
160kgx3

A1 2DB Press
30kgx3 Sets:10

A2 Semi-supinated chins
BWx6 Sets:10

Probably shouldnt have DL'ed

Bench (index touching smooth part)
worked up triples to
100kgx1
medium grip
100kgx1

2DB Standing Press
20kgx3
25kgx3
30kgx3
34kgx1 - PR
37.5kgxX - failed about top of head

1DB C+PP
37.5x1L+1R

1/2 Press
60kgx5 Sets:3

Dips
BWx8 Sets:2

Semi-supinated chins
BWx8 Sets:2
BWx3

Straight leg situps
x10 Sets:3...