but I pretty much got through everything.

shoulders, back, legs & biceps today

behind neck press (wide grip)
1 x 10 warm up with bar (should have done a second set)
4 x 8 @ 5k
3 x 10 @ 5k of shoulder fly, front raise and upright row
changed the running order per set so i really felt my shoulders burn, that's a good exercise for me

lat pull down
1 x 12 warm up @ 20k
4 x 12 sets, start weight 25k, increase 5k per set
close grip pull down
1 x 12 warm up @ 20k
4 x 12 sets, start weight 25k, increase 5k per set
wide grip pull down
1 x 12 warm up @ 20k
4 x 12 sets, start weight 25k, increase 5k per set

leg press
2 x 12 warm up @ 20k
4 x 12 @ 80 k
followed each set of leg press with a set of 12 calf exercises on the machine
hack squat
4 x 12 @ 20k
leg extension
4 x 12 @ 35k

db curl
4 x 12 @ 2.5k
hammer curl
4 x 12 @ 2.5k
preacher curl
4 x 12 @ 1.5k

Unfortunately my eating's gonna be out of sync today due to different things on, but I'll try and keep it healthy!

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