- 5 minutes row machine
- Barbell back squats: 12@15kg, 6@55kg, 5@75kg, 3-min rest, 5
- Dumbbell shoulder press, seated: 2@18kg, weird buckling of left arm, 8@16kg, 8@14kg (3-min rests)
- Cable machine ab crunches 10@40kg, 3-min rest, 9
- Lat pull down: 5@70kg, 2-min rest, 5
Weight: 79.0 kg (morning)
Time: 37 minutes