Barbell back squats: 12@20kg, 6@70kg, 3-min rest, 7, rest, 6
Cable ab crunches: 12@11, 3-min rest, 12
Chest press, dumbbells: 6@24kg, 3-min rest, 6@22kg, rest, 8@18kg
Assisted pull-up machine: 7@40kg, 3-min rest, 6
bicep machine: 7ish@29kg
Weight: 82.5kg (evening)
Barbell back squats: 12@20kg, 6@70kg, 3-min rest, 6, rest, 6
Shoulder press, seated: 10@16kg, min rest, 7, 3-min rest, 6@14kg
Cable ab crunches: 12@33.75kg, 3-min rest, 12, 3-min rest, 12@31.25
Weight: 82.7kg (morning)
Barbell back squats: 12@20kg, 7@60kg, 3-min rest, 8, rest, 9
Chest press, dumbbells: 9@22kg, 3-min rest, 6@22kg, rest, 8@18kg
Assisted pull-up machine: 7@40kg, 3-min rest, 5
Cable ab crunches: 12@11, 3-min rest, 12
bicep machine: 7ish@29kg
Weight: 83.7kg (morning)
Barbell back squats: 12@20kg, 10@45kg, 3-min rest, 10, rest, 10
Shoulder press, seated: 11@16kg, 4-min rest, 8, 3-min rest, 8@14kg
Cable ab crunches: 12@11, 3-min rest, 12
bicep machine: 11@27kg
Weight: 82.7kg (morning)
Barbell back squats: 12@20kg, 10@40kg, 3-min rest, 10, rest, 10
Chest press, dumbbells: 9@22kg, 3-min rest, 7@20kg, rest, 7@18kg
Cable ab crunches: 12@32.5kg, 3-min rest, 12
bicep machine: 12@27kg
Weight: 83.1kg (morning)
Straight leg dead-lift, flat back: 12@20kg, 8@60kg, 6@90kg, 4-min rest, 5, 3-min rest, 4
Shoulder press, seated: 10@16kg, 3-min rest, 7
Assisted pull-ups: 8@40kg, 3-min rest, 5
Cable ab crunches: 12@32.5+kg, 3-min rest, 12@28.75kg
bicep machine: 7@27kg
Weight: 82.1kg (morning)
Straight leg dead-lift, flat back: 12@20kg, 8@60kg, 6@85kg, 3-min rest, 5, 3-min rest, 4
Chest press, dumbbells: 10@22kg, 3-min rest, 6@22kg, rest, 7@18kg
Cable ab crunches: 12@32.5kg, 3-min rest, 12
bicep machine: 12@27kg
Weight: 82.5kg (morning)
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)
Chest press, dumbbells: 10@22kg, 3-min rest, 7@22kg, rest, 7@18kg
Straight leg dead lift: 12@20kg, 8@75kg, 3-min rest, 8
Cable ab crunches: 12@32.5kg, 3-min rest, 12
bicep machine: 10@27kg
Weight: 81.7kg (morning)
Straight leg dead-lift, flat back: 12@20kg, 12@70kg, 3-min rest, 12
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: 82.9kg (late morning)
