Pentecost (core4jesus) (lol)

DOMs were better today. Arms/shoulders hurt only a little bit because of yesterday and legs are only a tiny bit more sore. Tomorrow leg day at gym again. It's Tuesday so it is usually a little bit less crowded. I ate a bit too much dinner tonight so i hope that wont bother me too much tomorrow. 

Today i did:

• Bicycle crunches 4x20 (per leg)
• Seated knee tuck 3x15 
• 3x15 Reversed crunch
• Dead bug 3x15 (per leg)
• 3x12 Weighted oblique twist (per side) (7.5kg)
• 3x15 Dumbbell side bend (per side) (7.5kg)
• Sitting oblique twist with bar 3x12

The bicycle crunches nearly ended me. I also wanted to do leg raises but i just couldn't get myself to do them so i didn't. I have kind of been neglecting the pull-up bar all together but i can tell that i am getting a bit stronger cause i can lift myself up ever-so-slightly. I need to start doing the lat raises again at the gym but usually after i do my leg raises i feel DESTROYED.

Upper body day!!! (with a little bit of core)

Put together my exercises for today. I am going to mix barbell exercises with dumbbell exercises and at the end i will throw in two core exercises done with barbell and dumbbell. In between all my sets i will do negative pull-ups.

• bent-over barbell row 4x12 (14kg)
• negative pull-up 1x5
• bar curl 4x12 (6kg)
• negative pull-up 1x5
• dumbbell shoulder press 4x12 (4kg)
• negative pull-up 1x5
• bent over lateral raise 4x12 (2kg)
• negative pull-up 1x5
• sitting oblique twists with bar 3x12
• negative pull-up 1x5
• Dumbbell side bend 3x12 (10kg)

I have no idea how long it is going to take me to finish this since i have to keep changing up my weights but we will see. Hopefully it wont take me much longer than an hour!