74.6kg

Deadlift

115kg 3

Felt pain during last rep so I stopped. Should probably try and go for 10RM next time. 

Upper back row 

45kg 3x10

Face pull

15kg 3x10

90 degree DB row

7.5kg 3x10

Seated curl (55 degree incline)

9kg 2x10

Squat 

Lower back and right hip flexor were weak during warm up. Stopped at 85kg warm up. 

Hip flexor and lower back work

Back and bicep

74.65kg

Lateral raise (bent)

7.5kg 3x10

Torsonator row

30kg 3x10

Dumbbell curl

10kg 3x10

Legs and back

74.85kg

Squat

95kg 3x5

Knee raise (hip flexor)

8kg 3x10

Upper back row

42.5kg 3x10

Face pull (90 degree standing cable row)

10kg 3x10

Seated cable row

50kg 5x10

Legs

Sit up

3x

Goblet sumo squat

20kg 3x

Barbell lunge 

40kg 3x

74.1kg

Squat

90kg 3x5

Deadlift

110kg 5

Barbell row

60kg 3x10

Tricep

74.5kg

Tricep pressdown (V-handle)

22.5kg 3x10/5

DB kickback

8kg 3x10

Upper back

Upper back row

40kg 3x10

90 degree dumbbell row

15kg 3x10

Chest supported row

45kg 2x10

Legs

Squat

70kg

Hip flexor work 

Squat with bands around knees

Deadlift 

105kg 2x5

110kg (mat) 2

Squat

73.6kg

Squat 

85kg 3x5

Not too bad! But felt like throwing up in between sets. This was at 7am after all...

3/3 Arms

Leaning standing alternating curl

10kg 3x8

Seated hammer curl

7.5kg 3x10

Reverse curl

20kg 3x10

Inverted rows supinated 

3x10

Legs

74.2kg

3x Superset:

Front squat / Pistol squats (supported)

30kg 10 / 10

Hang clean

30kg 3x10

Leg extension 

40kg 10 full / 10 half

Hammer Strength deadlift

60kg 3x5

Kroc row

20kg 20