Legs, Push & Pull workouts.... and then I was sick

Last friday I did legs. I did:

Front Squats - 5 x 12
Superset - Leg extensions and Leg Press - 3 sets on each with 12 reps
Superset - Leg curl and Stiff leg deadlifts - 3 sets on each with 12 reps
Calve raises - 6 sets of 12 - 3 second hold at top and bottom

This week it's my light week as I do 3 weeks heavy and 1 week light so I can recuperate.
On my light weeks, they are such hard workouts it's unbelievable because they are all supersets leading to massive pumps in all my muscles. These pumps are sooo intense that they actually hurt haha, not complaining though. Each set has 30 seconds rest between. On supersets I don't have any rest between exercises but between the sets I have 30 seconds to keep the pump and intensity high.

Sunday - Push

Decline Bench superset with Flyes - 4 sets of 12 reps
Incline Press - 4 sets of 12
Lat Raises superset with bent over lat raises - 4 sets of 12
Tricep pushdown - 4 sets of 12 reps
Hit the bag for 10 minutes

Wednesday - Pull - THIS IS A KILLER

Bent over barbell rows superset with Wide grip Lat Pulldowns - 4 sets on each with 12 reps
Close Grip pulldowns superset with Standing bent over cable row - 4 sets on each with 12 reps
Barbell Bicep Curl superset with Concentration Curl on the resistance band - 3 sets of 12 on each
4 sets of dumbbell curls - I do these hammer curl to the top then twist the wrist so it is facing to the floor and lower it slowly

Then we went outside, strapped a harness to us and ran 4 lengths with the tractor tyre. After that we did a length of flipping the tyre and pulling it with the harness backwards on the way back.

Then I was sick.

Have fun!