2012 february 1st quarter squats 1 x 134 (20kgs) (10 minutes) standing military press 4 x 12 (7kgs) rear lateral dumbbell raises 4 x 12 (3kg) standing tricep dumbell extensions 4 x 12 for each arm (3kg) barbell shrugs 4 x 12 (14 minutes) 3rd as the 1st except... quarter squats 119 (13 mins) 6th as the 1st except... quarter squats 122 (13 mins) 8th as the 1st except... quarter squats 131 (13 mins) 10th as the 1st except... quarter squats 111 (13 mins) 13th as the 1st except... quarter squats 121 (13 mins) 15th as the 1st except... quarter squats 115 (13 mins) 17th as the 1st except... quarter squats 123 (13 mins) 20th as the 1st except... quarter squats 123 (13 mins) 22nd as the 1st except... quarter squats 134 (13 mins) 24th as the 1st except... quarter squats 134 (13 mins) 27th as the 1st except... quarter squats 170 (14 mins) 29th as the 1st except... quarter squats 123 (13 mins)