Went to study in bishan lib in the morning. den ate ayam penyet(smashed chicken) with danial and hijazi. den friday prayers. den went to bishan gym alone cos todays back/biceps day, no need for a spotter, but i met ken chew there haha.

Back/Biceps

Barbell Rows
20kg x 20
50kg x 12
55kg x 10
60kg x 8
65kg x 6

Stiff-leg deadlift (my fav)
50kg x 12
60kg x 10
70kg x 7
80kg x 6
90kg x 3

Dumbbell rows
22.5kg x 12
25kg x 10
27.5kg x 8
30kg x 6

Lat pull down machine(wide grip)
100 x 12
110 x 10
120 x 8
130 x 6
140 x 4

Barbell shrugs
50kg x 12
60kg x 10
70kg x 8
75kg x 6

Biceps curl machine
47kg x 8
50kg x 6

Hammer curls
12.5kg x 6
15kg x 4

Palms facing each other pull ups
3 x reps to failure

Finished with 3 sets of negative decline sit-ups to failure

(argh crap my quads and calves are still freaking sore from those tabata workouts!)