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)
Chest press, dumbbells: 9@22kg, 3-min rest, 6@22kg, rest, 7@18kg
Straight leg dead lift: 12@20kg, 8@70kg, 3-min rest, 8
Cable ab crunches: 12@32.5kg, 3-min rest, 12
Weight: 81.0kg (morning)
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)
Straight leg dead-lift, articulating back: 12@20kg, 12@45kg, 3-min rest, 12, 3-min rest, 12
Chest press, dumbbells: 8@22kg, 3-min rest, 6@20kg, rest, 7@18kg
Assisted pull-ups: 5ish@40kg, 3-min rest, 2@47kg
Cable ab crunches: 12@31.25kg, 3-min rest, 10
Weight: 81.0kg (morning)
Straight leg dead-lift, articulating back: 12@17.5kg, 12@40kg, 3-min rest, 12@45kg
Shoulder press, seated: 9@16kg, 3-min rest, 6
Cable ab crunches: 12@32.5kg, 2-min rest, 12
Assisted pull-ups: 5ish@40kg, 3-min rest, 5@47kg
Weight: 80.6kg (morning)
Straight leg dead-lift, articulating back: 12@20kg, 12@40kg, 3-min rest, 12, 3-min rest, 12@45kg
Chest press, dumbbells: 6@22kg, 3-min rest, 7@20kg, rest, 7@18kg
Assisted pull-ups: 5@40kg, 2@47kg
Cable ab crunches: 12@31.25kg
Weight: 82.5kg (afternoon)
Notes: Left shoulder started to feel odd during assisted pull-ups
