update

So, the end of another working week!
5x5 no more....back into hammering the splits as follows:(A bit more intensity than usual)
Monday 19th Jan
Bench Prees: 60kg, 65Kg, 70Kg sets x 10 reps each (just about on 70Kg)Incline BP: 60Kg x 6Flyes! 14.5 kg x 10 reps x 3 setsChin-ups: (+7kg)10, 8 & 5!EZ Bar curls 35Kg x 10DB Curls 15.5Kg x 10DB Shrugs followed immediately by DB Shoulder press using 16.5 kg x 3 sets x 10 reps1 arm DB rows 17.5Kg x 20 reps x 3 setsTricep extensions (Overhead) 13kg x 10 reps (1 set)
In between each set I included Ab work, rotating around 3 sets of sit-ups (20), side-crunches (20 per side), hanging leg raises (10). Also threw in some russian twists, elbow-knee twists (?Name?)
That workout was about 1 hour 10 mins in total, almost non-stop.
Tuesday 20th Jan
The leg punishment!
NEW!: Unweighted Pistol squats (10 reps per side x 1 set)
Squats (BB) 50 kg x 20 reps x 3 setsEach set of squats was immediately followed by Calf raises x 20 reps at 3 sets.
Normally throw in deads too, but the back was a bit achy so left it at that, needless to say after the pistol punishment, my legs were a bit tired anyway!
Wednesday 21st Jan = Rest
Thursday 22nd Jan
Similar to Monday without flyes;Bench press = sameIncline BP 60 kg x 8 reps (1 set)Chins, 7kg , 10, 6, 6EZ sameBB Curls SameDB deltoid raises to front and rear; 13kg x 10, 12kg x 10, 11.5 kg x 10Triceps (OH, DB) 14kg x 10, 13kg x 10, 13kg x 101 arm rows 17kg x 20reps x 2 setsSame ab routine as monday in between sets, plus some reverse woodcutters.

Friday 23rd Jan
Was considering swimming today, but as I suspected, the legs are still slightly tender and figured I should have a decent rest from last nights upper workout, so conserving my energy for tommorrows swim instead!Was crap weather for a decent bike ride and my brakes need changing, so I wasn't chancing it today.
Hopefully have a good dip tomorrow and maybe do a cycle or swim again sunday depending on how I feel.
Got my new HR watch today, so happy now! (Ebay bargain!)