yesterday calves and abs;
10 sets calve raises on hack sled machine x 30 reps
3 sets heavy rope crunches x 10
3 sets lighter twisting rope crunches x 20
3 sets laying knee/leg raises x 20
3 sets each side woodchopper x 15
today back and shoulders;
5 sets bodyweight pullups x 18,14,12,10,9
5 sets seated arnold press 25kg bells x 15,15,12,12,10
5 sets close grip pulldowns x 20,15,15,10,8 increasing weight each set
5 sets standing side lateral raises 17.5kg bells x 20,15,15,12,10