The penultimate session of this block and it's a quad session. Got my 5k in this morning after gorging on homemade cheese cake last night (bit of improv as the base was made with smashed coco hoops with PB and coconut oil, topping was cream cheese, ricotta, scoop of whey, table spoon of cocoa, some icing sugar and 100g of melted chocolate). I have just found out tho that my hope of putting off the bed build until half term is unlikely to happen as they are threatening to deliver the mattress tomorrow (I was hoping Monday) - there is no way I'll get away leaving it another 10 days if it's all sitting there ready to go - I wouldn't mind but it's not like it will get christened anytime soon either due to the pain the Mrs is in. A: Smith Squats: 10xbar, x50, 70, 85x21, 16, 12, 10 B: Leg Extensions: 65x20, 15, 13, 12 C: Hack Calves: 80x22, 17, 16, 16 D: Calf Press: Myoreps 115x20 + 5x5 E: Upright Rows - Cable: Myoreps 20s x20 +5x5 Back pumps gave me what for again even using the smith but it was a solid enough outing. Up a smidge in weight and also up in reps, and I reckon there was some improvement in my shoulder reaching the bar too for once. Dragged myself up the stairs and hit leg extensions, upped the weight here too and didn't drop a rep, pretty content that form was solid as well. In fact I was +1 before tagging on the 4th set. Hack calves were interesting, ankle relatively well behaved and reps were really good, 3 up on 2 days ago. Back up stairs for some myoreps on the calf press, misloaded (as I did the other week not realising the extra pin had been slid across) but stuck with it this time and didn't miss a beat matching rep for rep. Wrapped the session up with upright rows, these felt much better than last week, shoulder moving nicely, reps up a couple and got the myoreps out well.