I didn't get to the gym this weekend, but for the record I was carrying furniture and boxes up and down stairs for several hours on Saturday. And danced pretty much non stop for about 4 hours early Sunday morning.
Went to the gym today, quite sleep deprived and reluctant, but enjoyed the training once there!
5 min row machine
Hang clean: 35 kg, 5 x 8.
Squat: 55 kg, 5 x 8. Maybe it's about time to add some weight, preferably 2,5 kg but my gym doesn't have
1,25 kg plates (!). Think I'll wait a couple of weeks and add a few cm of depth instead.
Pulldown: 40 kg, 5 x 5.
Seated calf raise: 25 kg, 3 x 10.
Dumbbell row, "chinese" : 15 kg, 1 x 15, 10 kg, 1 x 15. I liked these, but with the larger DB felt I couldn't lift it high enough. Boobs were in the way..
Did a set with a smaller DB to squeeze some more out of the rhomboids. Think I'll try to do a cable version of this next time.
Back extension: 5 kg, 1 x 12. Slow motion crunches x 3.
Treated myself to a nice, long stretch and a lay down on the rehab roll.