This morning I went to the gym with the idea of trying to make up for my distinct lack of exercise this week, despite having planned to do a lot...
Overhead squats (with weighted bar) x10
Overhead lunges x10
Squats - 15kg x 12
Deadlifts - 15kg x 12
Dead row - 15kg x 12
5 sets
Sprint step-backs - 2x3kg x 20 (3 step raisers)
Wall squat with shoulder raise - 2x3kg x 12
3 sets
Lat pull-down - 20kg (15kg on last set) x12
push up x 12
3 sets
Plank step-ups x 12
Stability ball crunches (arms up) x 12
3 sets
And now I am very, very tired.
The squats, deadlifts and dead rows were done without pauses between exercises - I can't remember the name for it but it's this thing where you use weights for cardio by just burning through the exercises really quickly without putting the bar down - hence using the same weight for each exercise. Am thinking of increasing to 20 next time though as it wasn't particularly difficult - though my legs were shaking by the end of it!
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