shoulders & back

behind neck press - wide grip
2 x 10 warm up with bar
4 x 8 @ 5k
last 2 sets got to 7 and 5 respectively; also did a superset of front lat raises and another exercise but can't remember the numbers, duh!

lat pull downs
1 x 10 @ 20k (warm up)
4 x 8 increased weight 5k p/set
close grip pull downs
1 x 10 @ 20k (warm up)
4 x 8 increased weight 5k p/set
wide grip pull downs using what can only be described as a handle bar!
1 x 10 @ 20k (warm up)
4 x 8 increased weight 5k p/set

legs

leg press
2 x 12 @ 40k (warm up)
4 x 12 @ 80k
calves on leg press machine
2 x 12 @ 40k (warm up)
4 x 12 @ 80k

hack squat
4 x 12 @ 20k

leg extensions
4 x 12 @ 35k

biceps

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

felt good today, especially the legs - i'll see how they feel when I go for a run tomorrow. already upped the reps on a couple of sets. ideally if i can work out my schedule I'd love to go for a 3-day split but i'll need to work on that one

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