Smashing my Personal Bests

Very happy with this session; I smashed my PBs on both the dumbbell bench press and bent-over row.

Also, having checked my BF with calipers, I've lost 1.48%, which means a 1.22kg fat loss and 0.52kg FFM increase.

Exercise	Warmup	Set 1	Set 2	Set 3
Dumbbell Bench Press	15×12kg	12×26kg	10×28kg	8×30kg(+25%)
Dumbbell Bent-over Row	12×12kg	12×24kg	10×30kg	8×36kg(+10.8%)
Medicine Ball Incline Crunch †		40×3kg	40×3kg
Lying Straight Leg Raise		30×0kg	30×0kg
Medicine Ball One Hand Snatch		10×7kg	10×10kg
Stability Push-up ‡	15	12	15	8

†: Throwing the medicine ball and catching it between crunches.
‡: First set with feet on a Bosu ball, hands on a swiss ball. Second set with feet on a swiss ball, hands on the floor. Third set with hands on a Bosu ball, flat side up. Fourth set with hands on a Bosu ball, flat side down.

I even tried some one-arm push-ups towards the end. Unfortunately, I could only do one, with my right hand. Also, after the leg raises, manoeuvring my legs to give the required stability for a one-arm push-up caused a twinge around when I have a hernia.

We finished up with some boxing, where Andy repeatedly punished me for leaving my left chest open.

Some combination of the strain 36kg dumbbells put on my grip, bashing the back of my forearm while swinging a medicine ball overhead, and boxing has left my wrists feeling rather sore. Lets hope today's boot camp doesn't require using them.