i think ive become fat :(

Squats
- 225 lbs x 8 reps x 3 sets
high rep squats are killer lol...anything above 5 reps is killer infact. i used to hold my breath for 3 reps, then breathe, then 2 reps, then breathe, then 2 more reps then breathe and then 1 rep. this is very very difficult and i thought i was gonna get stuck mid way on the last set on the last 3-4 reps.

Unilateral Romanian Deadlifts
- 45 lbs x 7 reps x 2 sets

Regular Romanian Deadlifts
- 110 lbs x 5 reps
my lower back was damn damn tight by this time and i didnt want to push it. i was afraid perhaps i might re-injure myself...so i quit after 5 reps. but, i have to add: after the ab work, my lower back was lose and ready to be pounded by heavy weights again.

Grip Work
Bilateral Dumbbell Hammer Curls supersetted with Bilateral Incline Dumbbell Curls
- 20 kgs x 6 reps x 2 sets and 8 kgs x 10 reps x 2 sets respectively

Ab Work
- Lat Pull Down Sit-ups = 35 kgs x 12 reps x 3 sets

Shoulder Prehab Work
- Shoulder Protractions