Chest Day, My favourite day.

Chest:

Bench Press:
1 set of 10x50kg (Warm Up)
1 set of 10x70kg
1 set of 10x72.5kg
1 set of 8x72.5kg
1 set of 7x75kg
1 set of 8x75kg
Immediate Drop Set: 10x50kg, 12x40kg, 20x30kg

Cable Crossover
1 set of 12x20kg (each side) at 60 degrees upward
1 set of 12x20kg (each side) at 30 degrees upward
1 set of 12x20kg (each side) at 0 degree
1 set of 12x20kg (each side) at 30 degrees downward
1 set of 12x20kg (each side) at 60 degrees downward

Decline Bench Press:
3 sets of 6x80kg at 45 degrees downward

Dumbbell Pullover:
2 sets of 12x17.5kg DB

Abs:

Rope Crunch:
2 sets of 20x35kg

Hanging Leg Raise
2 sets of 10 reps

Back:

Barbell Row:
1 set of 10x60kg
2 sets of 10x62.5kg
2 sets of 10x65kg

Deadlift:
1 set of 10x80kg
2 sets of 10x85kg
2 sets of 6x85kg

Seated Cable Row:
5 sets of 10x50kg

Wide Grip Pull Up:
3 sets of 10 reps
2 sets of 8 reps

Triceps:

Standing Cable Triceps Curl:
1 set of 12x10kg
1 set of 12x15kg
1 set of 12x20kg

Abs:

Decline Crunch with 2kg Medicine Ball Overhead:
3 sets of 20 reps

Decline Reverse Crunch with 2kg Medicine Ball:
3 sets of 20 reps

Cardio Day.

Threadmill Run:

1 km of run within 6 minutes.
5 minutes of jog at 7.5km/hr speed.
1 km of run within 6 minutes.
5 minutes of jog at 8.0km/hr speed.
1 km of run within 6 minutes.
5 minutes of jog at 8.0km/hr speed.

All at 2.0 inclination.

And that was real fun.

Blasted my shoulder today, it was damn burning

Shoulder

Arnold Press
5 sets of 12x15kg (each side)

Superset with

Wide Grip Upright Row
5 sets of 10x45kg

Weight Plate Overhead Front Raise
5 sets of 12x10kg

Superset with

Bent Over Lateral Raise
5 sets of 10x10kg (each side)

Back

Barbell Row:
1 set of 12x40kg (Warm Up)
1 set of 10x60kg
4 sets of 10x65kg

superset with

Inverted Row:
5 sets of 10x BW

Dumbbell Single Arm Row
3 sets of 12x15kg (Alternate)
2 sets of 12x17.5kg (Alternate)

Wide Grip Pull Up:
1 set of 8 reps
2 sets of 6 reps

Abs:

Crunch:
2 sets of 20 reps

Reverse Crunch:
2 sets of 20 reps

U ain't doing Crossfit no more eh?

Not anytime sooner than Feb 09.
I'm already have plan for the High Volulme Training at the time being.
Have not been on HVT for a while before this one.