Today I did: Back, Biceps & Abs 10 mins X Trainer warm up Wide Grip P/Downs 5 x 8 @ 70kgs then 3 x 10 @ 60 kgs Underhand P/downs 3 x 8 with 7 plates [not sure what weight that is], 3 x 8 with 6 plates Hyper Extensions 2 x 12 Barbell Rows 5 x 15 @ 30 kgs 30 mins treadmill [2 mins sprint at...