Body was trashed after playing at tighthead on Saturday, still aching in neck, shoulder and upper back until Thursday! Taken a lazy few days to rest it off, then weight Thursday night:
Squat - barx20, 60x10, 100x10, 120x10, 120x10, 100x10, 60x10 - last two sets straight after eachother
Narrow grip row - 4 sets of 10 increasing weight (old machine - no idea how much)
Hammer chest - 80x10, 100x10, 110x10, 110x10