Barbell back squats: 12@20, 9@60kg, 3-min rest, 7@70kg, 3-min rest, 7
Shoulder press, seated: 8@16kg, 3-min rest, 8@16kg
Cable ab crunches: 12@11, 2-min rest, 10, rest, 10@11
Assisted pull-ups: 5@40kg
Weight: 80.5kg (morning)
Barbell back squats: 12@20, 9@60kg, 3-min rest, 7@70kg, 3-min rest, 7
Shoulder press, seated: 8@16kg, 3-min rest, 8@16kg
Cable ab crunches: 12@11, 2-min rest, 10, rest, 10@11
Assisted pull-ups: 5@40kg
Weight: 80.5kg (morning)