Arm/back/shoulder day with my PT. This workout made me cry… in the first 20 seconds. I don’t know if it was because I’d got up at 5 am (at least 2 hours earlier than my body would prefer), or because I’d had no coffee, or because I’d had a huge day the day before, or because there was some high emotion stuff going on, or because of hormones, but either way this workout got to me. I wasn’t doing anything out of the ordinary, besides higher-than-usual reps, but it got to me. My PT kept telling me that I was having a ‘strong day’, doing reps at high weight at a good pace, but it was frustrating to know that if my head had been in a better place I could have done even better.

2 sets:

• 20 x barbell cleans (25 or 30 kg – unsure)
• 20 x angled ring rows
• 20 x pushups
• 20 x bent over rows (same barbell and weight as the cleans)

1 set:

• 10 x angled bench press on smith machine (10 kg + smith machine weight)
• 10 x seated vertical lat pulls (unsure of weight)