Thursday
Heavy arm day @ Powerhouse
Hammer DB Curls
10kg w/up 20 reps, 20kg x 12, 40kg x 12, 60kg x 12 and 80kg/176lbs dumbbell x 10 then 15kg x 20 reps pump set
Skull Crushers
bar x 12 reps, 29kg x 12 reps, 49kg x 12 reps, 89kg x 6 reps then TPD v handle on multi angle x 20 reps
Wednesday
3188k 109.7
Steps 7144. Lucky to get this cos in the am everywhere was flooding. I had to change the route etc