CMinOZ

Big day on Wednesday - session went like this:

Flat bench - 3 sets supersetted with
Bent over rows - using seated leg extension machine* - 3 sets

Squats - 2 sets of 12 - 120kgs (getting better)

DB Curls - 2 sets 20 reps with 20Kg DB's - supersetted with
EZ bar skullcrushers - 20 reps 45kgs

100 calf raises

Having written this down it doesnt look that tough, but it sure felt it on Wednesday night.

Weight was 95.1kgs

Photo's are coming...

*This is a strange exercise but really effective - Technique is standing facing the leg extension machine (this uses free weights) and is performed in a squat postion using a pullback motion to contract lats - sounds strange, burns like nothing else