Ate 2 biscuits and off to bishan gym. Nice. arif, johnny, glenn, kendrick, hong chen and chew were there gyming too. after that friday prayers. den went to eat at the western stall. den went to mug in school with arif, haris and halame until 5. woohoo we managed to cope 6 huge chicken drumsticks and like 4-5 honeydews from some buffet.

Back/Biceps

Lat pulldown wide grip
80 x 10
120 x 8
130 x 8
140 x 8
150 x 6
160 x 4

Dumbbell Rows
20kg x 10
25kg x 10
27.5kg x 9
30kg x 8

Seated Rows
55kg x 8
59kg x 8
64kg x 6
68kg x 4

Stiff-left deadlift
60kg x 10
70kg x 8
80kg x 6
90kg x 4

Barbell Shrugs
60kg x 12
70kg x 10
70kg x 10

Machine shrugs
250 x 12
300 x 10 (max weight)

Hammer curls
10kg x 8
12.5kg x 6

Biceps machine
2 sets

Cable biceps curl
3 sets, increasing load

(bad start. where's the restart button?)