Drop sets

For variety, we tried drop sets this session - a set where you go to failure, then drop (reduce) the weight, and go to failure again; until you're practically lifting air.
We probably didn't set the initial weight high enough for the lat pull-downs, but I don't think Andy was impressed. It was an interesting variation, but I doubt we'll be doing it again.

Exercise	Warmup	Set 1	Set 2	Set 3
Triceps Dip	15×-25kg	12×2kg	10×4kg	8×6kg
Barbell Curl	15×20kg	7×35kg / 5×30kg / 10×20kg / 15×10kg
Dumbbell Arnold Press	15×6kg	12×8kg	10×10kg	8×12kg
Cable Rear Pulldown		12×56kg / 10×42kg / 12×28kg
45° Side Bend †		25×10kg	25×10kg

†: Dangling a weight plate with lower arm.

Superset & 21s.

New twist today, 21s. Simple concept; using half your usual weight, perform 7 reps of the first half of a movement, 7 reps of the second half, and then 7 reps of a full movement. They give you one hell of a pump.

Total reps for this workout: 538. The 300 workout doesn't seem so intimidating anymore.

Exercise	Warmup	Set 1	Set 2	Set 3
Barbell Curl Barbell Military Press	15×20kg 15×20kg	12×30kg 12×30kg	10×32.5kg 10×32.5kg	8×30kg 8×30kg
Dumbbell Lateral Raise Barbell Bent-over Row	15×4kg 15×30kg	12×6kg 12×40kg	10×8kg 10×50kg	8×10kg 8×62.5kg
Dumbell Curls(21s)		21×8kg	21×8kg	21×8kg
Weighted Back Extension	30×0kg	24×5kg	20×10kg	16×15kg
Floor Wipers †	50×0kg	40×0kg	30×5kg	20×5kg
Stability Push-up ‡		11	12	7
Push-up		11	13
Kneeling Push-up		11

†: Feet together, using nothing or leg weights rather than a swiss or medicine ball.
‡: First set with each hand on a medicince ball, second set on a bosu ball (flat side down), third on a bosu ball (flat side up).

Supersets 3: Pecs, triceps, back and legs.

Pretty happy with these numbers, and the fact that I don't hurt much today.
Never tried weighted dips or push-ups before. The latter are tough, but still easier than I expected. The former are brutal; simply balancing a 4kg dumbbell between your feet makes the exercise much more difficult.

Exercise	Warmup	Set 1	Set 2	Set 3
Triceps Dip Chin-up	15×-20kg 15×-25kg	12×0kg 12×-20kg	10×0kg 10×-15kg	8×4kg 8×-10kg
Sled Seated Leg Press Sled Seated Calf Press	15×70kg 15×70kg	12×88kg 12×88kg	10×97kg 10×97kg
Cable High Push Pull Cable Pulldown†	15×56kg 15×56kg	12×70kg 12×70kg	10×77kg 10×91kg‡	8×82kg 8×82kg
Weighted Swiss Ball Crunch	50	50×5kg	50×5kg
Twisting Crunch	50	100	100
Weighted Push-up		13×20kg	13×20kg	7×10kg
Kneeling Push-up		11

†: Using a nautilus machine with one cable attachment in each hand, kneeling on a swiss ball.
‡: Andy put up the weight without me noticing.

Full-body supersets

Supersets are Andy's favourite new manoeuvre, which he inflicted to 'get me back up to speed'.
They hurt. A lot. Though caning my biceps the day before probably didn't help.

Exercise	Warmup	Set 1	Set 2	Set 3
Dumbbell Bench Press Dumbbell Bent-over Row	12×8kg	12×14kg	10×20kg	8×24kg
Push-up†		8
Dumbbell Arnold Press	12×6kg	12×10kg	10×12kg	8×14kg(+16.7%)
Cable Twist‡ Cable Kneeling Crunch	15×20kg 30×20kg	12×25kg 24×30kg	10×30kg 20×40kg	8×35kg 16×50kg
Push-up		10	8
Kneeling Push-up				10

†: Balancing exercise, with hands on a 3kg medicine ball.
‡: Holding a cable attachment with both hands, arms straight out in front of chest (as opposed to the lever illustrated).

Supersets are market with a khaki-coloured bar to their left.