[macker16]

Squat:
70kg x 20

Deadlift:
115kg x 15

Flat Bench press:
72.5kg x 9,7,6

Then finished with some arms and calfs.

Skull crushers:
3 sets of 35kg - around 12 reps of each

suppersetting with

Preacher Curls:
3 sets of 35kg - also around 12 reps each.

Then went on to do some cable curls and pushdowns but didnt take note of the weight. Just really wanted to blast my arms at the end of the workout.

Calf extensions:
74 (some random machine weight) - 20, 20, 20, 20, 20.