Wednesday 19th March 2014

Seated Press 62.5kg x5x5x9, followed by DB Lat Raise 7.5kg x21x12 (60 secs rest)

Weighted Chins (after each press set) 24kg x7, 20kg x7x6, followed by V Grip Pulldown (12) x9+5+3 RP

Weighted Dips 20kg x18+5+4 RP

T Bar Row 50kg x10x10x8x8x7 (60s)

Rack Pull (below knee) 180kg x4

Lever Deadlift 200kg x5, 240kg x2

Shrugs 35kg x20+8+6 RP