- 5 min row machine
- Barbell back squats: 12@20kg
- Leg curl: 12@36kg, 12@45kg, 12@54kg, 3-min rest, 12, 2-min rest, 12
- Dumbbell shoulder press (seated, fixed bench): 9@14kg (each side), 3-min rest, 8, 6
- Decline bench sit ups: 10@10kg, 9 (3-min rests)
- Assisted pull ups: 7@36kg, 3-min rest, 7@45kg
Weight: 79.5 kg (evening)
Time: 45 minutes
Notes: moderate pain in right hip during squats, so I switched to the leg curl machine