Weight Training 40:00 [4]
3 sets 10 chest press, 2 x 20pd DBs
3 sets 10 seated row, 60pd
3 sets 10 hamstring curl, 20kg
3 sets 10 quadriceps ext, 24 (?) kg, then 20 + half weight for last two
3 sets 10, 10, 9 assisted chin ups, 50kg first, then 48 + half, then 48+ plus two "halves"
3min front plank (split in 2)
45 min side plank x2 (1 each side)
3 sets 25 modified clams each side
2 sets 10 cactus press with 3pd DBs