Dec 8th weights day

Loadsa weights:

Clean & press from floor around 6 sets up to 70kg
BOR 50kg 3 x 10
Upright row 30-40kg 3 x 12
Face pulls 4 x 12
Pull-ups 5 x 3-4 (just bodyweight)
Chin-ups 4 x 4 (as above)
Standing bb curl 30-40kg 4 x 10 superset with hammer db curls 4 x 10 15kg
Seated db curls 20kg 4 x 5
21s curls 2 x N/A
Core work 10 mins with leg raises hanging & on floor