22/10/2013 Tuesday

Deadlifts 60kg = 1 x 10 100kg = 3 x 10 Forward raises 50kg = 4 x 10 Military Press 50kg = 4 x 8 Super set = Dumbbbell raises + Lateral raises 12kg = 4 x 10 each Forward raises 12kg = 4 x 10 Super set = forward cable curls + rope pull downs 50lbs 4 x 10 each