i missed my lifting saturday for a reason i can't recall - i think it had to do with shopping though.

back
neutral grip pulldowns:
10 x 110, 8 x 120, 6 x 130 ,6 x 140

lat rows on hammer machine:
10 x 102, 8 x 112, 6 x 122, 6 x 132

straight-arm pulldowns:
10 x 90, 7 x 95, 7 x 100

low back extensions:
10 x 100, 10 x 100

hyperextensions:
12 x 25, 10 x 25

abs
ball crunches:
3 x (20 x 10 + 20 x 0)

seated twists:
3 x 15 x 65

cable crunches:
20 x 120, 20 x 130, 20 x 140

calves
some kind of calf raises i've never done before:
3 x 20 x 140

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