last training did;
squats- bar x15, 40x12, 60x10, 80x8, 100x6, 120x5, 100x9, 100x8, 100x9, 60x15.
seated lat pulldown machine, worked from 30kg each hand upto 55kg each hand then deload.
seated hammer rows, from 40kg per hand upto 90kg per hand. new pr.
ez curls on preacher upto 17.5kg each...