Trained twice today. Two sessions per day is completely fine just as long as you can recover well enough. Don’t feel more tired than usual and the two session were both pretty intense. Trained about 2pm heavy upper body split then I ate, put the feet up, caught some rays and returned at 6 for the second session. Here’s how it went.

Session #1

• Bench Press x8, x8, x6, x4 (80,80,90,100)
• SA Rows x8/8 (30kg)
• Renegade Row x8/8 (20kg ea)

(Did 4 sets altogether,you can see the bench press we dropped the reps but increased the weight.)

• Standing Push Press x8 (60kg)
• Pull Ups x8 (BW) 

(Did 3 sets in total, would have done more but didn’t have the time)

 

Session #2

Box Squat 5×5 (110,110,115,115,120)

A1. Split Squat x8/8 (30kg ea)

A2. Hyper Extension x8 (15kg) 

(Did 3 sets here,quads were on fire from the split squats)

SL Leg Curl 4×8/8 (30kg)

 

Weighted Decline Sit Ups x8 (15kg) then drop the weight and do 8reps free. (3sets)

Rower/Ball Plank 30sec / Ball Roll Ins x10 / AB Roll Outs x10 – (2 sets)

Abs were feeling strong as hell after that session. 

So good day of training and ate very clean .