Felt kind of tired and not totally into it at the start. Thankfully the work-out wasn't too bad and I concentrated on making sure my form was as good as possible.

behind the neck (wide grip)
2 x 12 warm up with bar
4 x 8 @ 5k (last set was a bit ropey)
triset of shoulder fly, front raise & upright row
4 x 10 @ 5k (struggling with last set)

lat pull downs
1 x 12 @ 20k warm up
10 @ 25k, 10 @ 30k, 10 @ 35k, 7 @ 40k
close grip
1 x 12 @ 20k warm up
10 @ 25k, 10 @ 30k, 10 @ 35k, 10 @ 40k
wide grip
1 x 12 @ 20k warm up
10 @ 25k, 10 @ 30k, 10 @ 35k, 8 @ 40k

leg press
2 x 12 @ 40k warm up
4 x 12 @ 80k (with 4 x 12 @ 80 calf raise after each set)
extension
4 x 12 @ 35k (up weight next time)
hack squat
4 x 12 @ 20k

db curl
4 x 12 @ 5k
hammer
4 x 12 @ 5k
preacher
4 x 12 @ 2.5k

Biceps were a bit of a let down. Didn't feel I did enough. Need to look at that before next session.

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