Friday 19th July 2013

Smith Decline Bench 110kg x5x5x8

Face Pulls 20kg x15x15 (superset with first two bench sets)

Cable Curls 25kg x12x10 (90s rest)

Cable Rows 50kg x20x19 (2 mins)

Injured my heel earlier in week so couldn’t squat or even leg press so superset Leg Extension & Leg Curl – No rest between sets, just the time it took to move from one machine to the other – 60kg x15, 50kg x15, 40kg x15

Neck Harness 12kg – 4 sets of 30