Notes
Bi's and back
3x10 standard standing curls, 6 hammer curls (6kg)
3x10 standing curls with machine, ("6")
3x10 dumbbell rows (15kg,15kg,17.5kg)
3x15 lat pull downs (8F,7B "8")
3x10 seated rows ("10")
3x10 reverse flys (8kg)
3x15 back hyper extensions on ball, with 7kg
Threw together a back and bicep workout on the fly, the bicep work felt appropriate, the back work was much easier, probably too easy.
Not a bad run afterwards either.