Wednesday

Late night workout

5 minute row for warmup - 76 calories/1220m

3x
10 Lat pulls @ 50kg (first in front, last 2 behind the head-wide grip)
10-15-20 Shrugs @ 50kg + 10-15-20 calf raises +10-15-20 iso hold
25 Sit ups

3x
10 Quad extensions @ 40+50-60-60kg
25 Pushups bouncing (hands 1 inch off mat at top of each pushup)
15 Bicycle situps
10 Quad curls @ 40-50-50kg

10 Curls @ 30kg
10 Ticeps pull down @ 30kg
10 Flys @ 60-70-70kg

Burpee/row countdown - 17:00
250 Meter Row
10 Burpees
250 Meter Row
9 Burpees
etc...

I move to a new hotel tonight and I don't know how the gym situation is going to be.