- 5 min row machine
- Barbell back squats: 12@20kg, 6@60kg, 5@70, 2 (3-min rest between work sets)
- Dumbbell shoulder press (seated, fixed bench): 9@14kg (each side), 3-min rest, 8, 5
- Decline bench sit ups: 10@10kg, 8 (3-min rests)
- Assisted pull ups: 7@36kg, 3-min rest, 7@45kg
Weight: 79.5kg (morning)
Time: 44 minutes
Notes: Unusual soreness in right hip/thigh during squats.