Notes
Really nice workout...stayed focused and kept the intensity up. Kept the weight in check - partially to keep good form and allow for an extra set and partially because the gym was very crowded and I didn't want to get in the way.
Dumbbells only for upper body work:
LYTP - 2 x15 5lbs
Shoulder Press - 3 x10 30lbs
Tricep - 1 dumbbell both hands - 3x15? Maybe only 2 sets?
Bench Press - 3x10 - 20lbs
Bench Row - 3x10 - 30lb
Moved to a rack:
Squats - 2x10 95lb - held bar in front again. Might try the "guided rack" next time (not sure on actual name)
Deadlifts - 2 x 10 95lb - better shoulder posture on these today...hamstrings got worked hard.
Plus a bit of extra work getting the bar up/down...
Did some plank and additional ab/oblique work once I got home...I'll need to train this until I can get my posture and ribs sorted out 100% - seeing improvements already.
Also did some ankle resistance band work - kept it light and will build this up.
Will take some time to see any real gains but I can tell I'm working much harder than i ever did at home and gotta believe my running will improve and day to day pains will reduce (if I keep up with flexibility!)