Back:
Deadlifts:
60kg x 10
100kg x 5
140kg x 5
180kg x 4 (wtf I shoud been able to easily get this, no idea what happened)
Hammer Strength Pulldowns:
50kg x 10
60kg x 12
55kg x 15
Assisted Pullups:
-15kg x 10
-15kg x 12
Cardio: 30 mins Crosstrainer 350 cals.