First time since I was grounded by the Flu.
Strength was okay but I felt depleted early.

Chest, Abs & Arms

Flat Dumbbell Presses:
1. 20kgx 20 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
5. 40kg x 9 reps

Incline Dumbbell Presses:
1. 20kg x 15 reps
2. 22,5kg x 15 reps
3. 25kg x 10 reps
4. 27,5kg x 10 reps

Decline Pushups (feet at 100cm elevation):
15, 15, 12 & 10 reps

Supersets Flat Bench Press & Hanging Leg Raises:
1. 50kg x 15 reps & 15 reps
2. 60kg x 10 reps & 10 reps
3. 65kg x 10 reps & 10 reps (feeling depleted already)
4. 65kg x 7 reps & 10 reps

Supersets Scull Crushers & proceding with Hanging Leg Raises:
1. 20kg x 20 reps & 10 reps
2. 25kg x 15 reps & 10 reps
3. 30kg x 10 reps & 10 reps
4. 30kg x 6 reps & 10 reps

Straight bar Spider Curls:
1. 20kg x 15 reps
2. 25kg x 12 reps
3. 30kg x 8 reps
4. 30kg x 6 reps
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