Deload
Swiss bar military:
75 x 5
95 x 5
115 x 5
Javelin press:
45 x 5 x 10
Super-set with:
Lat pulldowns:
180 x 12, 10, 10, 10, 15
Swiss bar overhead extensions:
40 x 20, 15
Super-set with various curls
External rotations with bands
Done in about 50 minutes. Got a good pump.
I've been neglecting to record my swimming progress. I'm up to doing 5 laps now, which is big for me.
