[leefarley]

Monday 18/2/13

squat @ 92kg 10/8/8 = 26 + 2.5kg
bb row @ 72kg 10/9/7 = 26 + 2.5kg
standing btnp 44.5kg 10/9/6 = 25 + 2.5kg
db row @ 40kg 20/20 + 2.5kg
bb bench press @ 74.5kg 10/10/7 =27 + 2.5kg
bb curl @ 34.5kg 10/7/6 = 23
dips @ bw 13/9/6 = 28
bb calve raise 124.5kg 12/16/15 = 43 + 2.5kg

total time 70mins, 1min between sets, rest between exercises is the time it takes to change plates.

The adjustments made for anyone who gives a sh#t are
1) rep goal instead of set reps.
2) 1 x 20rep db rows, each arm.
3) 3 x dips @ bw for max reps or weighted.