Straight leg dead-lift, flat back: 12@20kg, 12@60kg, 3-min rest, 12
Shoulder press, seated: 10@16kg, 3-min rest, 6
Assisted pull-ups: 5ish@40kg, 3-min rest, 7@47k
Cable ab crunches: 12@32.5kg, 2-min rest, 6
bicep machine: 12@23kg
Weight: 82.5kg (afternoon)