tea
pasta with tomato and olive sauce

back
overhead pulldown cable row
8reps @50kg, 8 reps @80kg , 8reps @92 1/2kg (personal best)

Seated high row
8reps @40kg each side, 8reps @80kg each side, 8reps @60kg eachside
superset on overhead pulldown cable row 8reps@60kg
then seated high row 8reps@50kg eachside
then repeated another twice

close grip lat pulldown-
8reps @50kg, 8reps @70kg

reverse pec dec:
8reps @40kg, 8reps @75kg (personal best)

T-bar row
8reps @40kg, 8reps @60kg


Biceps
seated dumbell preacher curls
8reps @17.5kg, 8reps @20kg, 8reps @25kg
superset barbell curl 8reps@20kg
rested then repeated

seated dumbell curls
8reps@20kg
superset barbell curl 8reps@20kg
rested then repeated

seated preacher curl machine
8reps @35kg, 8reps @45kg

standing cable bicep curl
2sets of 8reps@45kg

my arms and lats we're soooo sooo pumped after the supersets, i tried to do some pull-ups when i got in and managed only 4..............ha ha
my arms had had it.

protein shake with 500ml of milk