Straight leg dead-lift, flat back: 12@20kg, 8@60kg, 7@80kg, 5-min rest, 7, 3-min rest,
Shoulder press, seated: 10@16kg, 3-min rest, 7
Assisted pull-ups: 7@40kg, 3-min rest, 6ish
Cable ab crunches: 12@32.5kg, 3-min rest, 12@28.75kg
bicep machine: 10@27kg
Weight: 83.6kg (late morning)