Wednesday 21st May 2014

Cable Row 90kg x10x10x10x10 (90secs rest)

Bench 125kg x4x3x5, 60s rest then 100kg x9

Face Pulls (7) x25x25 (between bench sets)

Seated Alt. DB Curl 15kg x12, 12.5kg x11 (between bench)

Viking Press 92.5kg x5, 60s rest then 40kg x15, 60s then Lat. Raise x7.5kg x17, 5kg x19 (60s)

Squat practice, heavy singles up to 170kg