2012 april 11th as the 2nd except 145 quarter squats (15 mins) 9th as the 2nd except 145 quarter squats (15 mins) 7th as the 2nd except 165 quarter squats (15 mins) 5th as the 2nd except 175 quarter squats (15 mins) 2nd quarter squats 1 x 155 (20kgs) (15 minutes) quarter squats 1 x 134 (20kgs) (10 minutes) standing military press 4 x 12 (7kgs) rear lateral dumbbell raises 4 x 12 (3kgs) 4 x 12 (7kgs) standing tricep dumbell extensions 4 x 12 for each arm (3kgs) barbell shrugs 4 x 12 (14 minutes)