Dear lord I am going to be sore tomorrow.... I went into work for a workout and made the mistake of telling my boss that I really needed to do some weights!
This is what we did...
Warmup - 5 mins on the Rower
2 mins jog (just while he sorted the other girl who was doing the session out)
3 sets Eccentric (I lowered the bar down, we both pushed it up) Bench Press @ 40kg
3 sets Bent Over Row @ 12.5kg
4 sets Drop Set Shoulder Press. Started @ 10kg, dropped down to 9, then 7, then 5. the last couple of sets were half-sets cos I was knackered!!!!
3 sets Drop Set Eccentric Lat Pulldown. Started @ 32kg, dropped down to 28, then 23.
4 sets Abs (4 different ones each time)
3 sets Deadlifts @ 40kg (10kg more than normal!!!!!)
1 set Forward & Back Lunges @ 10kg (these KILL!!!)
2 sets Calf Raises @ 10kg
5 min Climber including 3 x 15 second sprints
5 min Boxing with focus pads - there were 2 of us so while the other person boxed, I did stepups, starjumps, pushups and situps.
Then a biiiiiiiiiiiiiiig nice long stretch.