Monday 23rd December 2013

Squat 100kg x8, 120kg x6, 140kg x3, 150kg x2, 160kg x2 – then dropped to 100kg x20 (60 secs rest)

Machine Lever Deadlift 200kg x6x6x6, superset with Viking Press 80kg x6x6x5 (30s between each set)

Hanging Knees-to-elbows x10x10

Glute-Ham-Raise x10x10x10, superset with Captains Chair Leg Raises x10x10x10