Row machine warm up/down 5:00 [1]
Weights 35:00 [3]
5x5 squating 80kg
5x5 up to 120kg deadlift
3x5 17.5kg dumbell shoulder press
3x10 10kg bicep curl supersetted.
Lifted a warm up rep on deadlifts wrong, didnt think muvh of it until i struggled to pick up dumbells. Done something masty to my back.
Swimming 10:00 [2]
Gave up on weights with sore back, so went to pool, gave up after 10 m8ns, lot of pain and not able to go very fast