squat @ 82kg 8/8/8
bb row @ 67kg 11/11/11
standing bhnp 37kg 10/10/10
bb bench press @ 67kg 11/11/11
bb curls @ 29.5kg 8/8/8
dips @ bw 10/10/7/6/6 = 39
bb standing calve raise @ 122kg 20/20/20 + 2.5kg next workout
crunches @ 10kg plate on chest 25/25/25
decided to stick with the 8-12 rep,dont fix what is not broken.
I have gained 2lbs on this routine in just over 6 weeks my diet isint spot on so not sure if that is good or not,but i am happy with it.