Front Squat:
-2x5xBW
-1x8x135
3x5x220
Flat Bench (DB):
-8x30
-3x6x80
Incline Bench (DB):
-6x60
-5x60
-4x60
OHP (DB):
-3x6x45
Dips:
-8,9,10
Crunch & Bicycle Superset:
-1x20/20
Also did the stuff the physical training said to do: the foam roll things, backward lunges without weight, and the leg raises. I did not have the arm strength at the end to do the lunges. I will do them after squats for the next time.
At home I tried some stomach vacuums, for ten sets of 5 seconds. It was harder than I thought. I think I will continue to do those, and I can do them at home. I will do more time next time because it is an isometric hold.
