Sunday 21st August 2016

Treadmill: 5mins
Squat (high bar): warmups, 60x8x2, 100x8, 100x4, 140x12, 140x8
Trap bar deads (assuming 20kg + medium handle): 60x3, 100x3, 140x3, 180x1
Trap bar holds (fat handle): 100x10sec x2
Leg extensions: eight sets of eight
Lying leg curl: eight sets of eight
Bicep cable curl: five sets of eight

Notes
Forearms and hands ached from yesterday and everything was stiff.  Squats didn't feel 'right' but still hit 12 reps on the first set.  Second set was hard, and pump was real.