Supersets 2: Triceps, Chest, Legs and Abs

I was dead chuffed with this session. I'd under-slept the night before, and wasn't even sure if I would make it to the gym, between that and how much my muscles still ached from the last session. Though knackered when I arrived, by the time we hit the skull-crushers adrenalin had kicked in (or perhaps the CEE I'd munched just before leaving the office), and the rest of the workout was brilliant. Never thought I'd lift that 40kg bar, even if my muscles gave out one shy of a full set. We were there for two hours, and even got in some boxing in the end. Class.

Today, I've got a burn in my chest, abs, and bizarrely, my upper back - but the part that really canes is my quads. I can barely walk!

Exercise	Warmup	Set 1	Set 2	Set 3
Cable Pushdown	15×20kg	12×45kg	10×50kg	8×55kg
Triceps Dip		12×-40kg	10×-30kg	10×-20kg
Dumbbell Fly Barbell Decline Triceps Extension	15×6kg 15×20kg	12×12kg 12×30kg	10×14kg 10×35kg	8×16kg 7×40kg
Medicine Ball Incline Crunch†		30×3kg	30×3kg
Weighted Lying Straight Leg Raise		20×2kg	20×2kg	20×2kg
Overhead Medicine Ball Lunge‡		20×4kg	20×4kg	20×4kg

†: Throwing the medicine ball and catching it between crunches.
‡: With a medicine ball held overhead (rather than a barbell on shoulders as illustrated). Last set with eyes closed to increase core stability work.

The numbers for the triceps dip are low because I was concentrating on perfecting my form, and using a full range of motion. My shoulders are sufficiently inflexible that I can't hold a barbell behind my neck comfortably - so this was hard work, and I felt it almost entirely in my shoulders rather than my chest or triceps.