Barbell back squats: 12@20, 9@60kg, 3-min rest, 6@80kg, 3-min rest, 5
Chest press, dumbbells: 8@22kg, 3-min rest, 10@18kg
Cable ab crunches: 12@31.25kg, 2-min rest, 12
Assisted pull-ups: 7@40kg, 3-min rest, 6@47kg
Weight: 81.8kg (morning)
Barbell back squats: 12@20, 9@60kg, 3-min rest, 6@80kg, 3-min rest, 5
Chest press, dumbbells: 8@22kg, 3-min rest, 10@18kg
Cable ab crunches: 12@31.25kg, 2-min rest, 12
Assisted pull-ups: 7@40kg, 3-min rest, 6@47kg
Weight: 81.8kg (morning)