The plan is to mainly concentrate on high weight, low rep counts on the main 3 lifts and add a couple of auxilliary exercises afterwards. I want to see how this will affect weightloss and muscle structure.
Front Sqaut: As per Monday, 4 warm up sets then 3 sets of 5 reps @45kg
Chest Dumbell Press: 4 warm up sets then 3 sets of 5 reps @ 20kg each hand
Deadlift: 4 warm up sets then 3 sets of 5 reps @80kg
Pull Up: Assisted, wide grip. Not ready for full pull up so put feet on a chair and involved the just enough to complete each rep. Was definitely taking the strain with back though. 2 x 10 reps
Standing Dumbell Press: 1 set 5kg warm up, 1 set 9kg (could have gone heavier)
Side Plank: 30s each side, twice.