16 Mar 2018
Pull

Cable top row
25kg 18
30kg 2x12, 15

Shoulder side raise
5kg 4x18

Db Sumo dl
40kg 12, 3x15

Lats pulldown
33 4x12

Plank
(duration not taken down) 3 rounds
Supersetted with
Lying leg raise
3x15

Db biceps curl
7.5kg 15, 2x12, 15
2.5kg 20, 30

Pants pull
10kg 16, 2x15, 20

Poundage, no of sets x no of reps
I no longer have a fixed no of reps for each set, so if I only managed 1 set for that no of reps I just put reps. I'm that lazy...

And usually 4 sets for each exercise