Yesterday:

BS:
1 x 10 x 20kg
1 x 5 x 60kg
1 x 5 x 80kg
3 x 5 c 110kg

Superset of single leg ext., single leg curl:
1 x 10 x 10
1 x 10 x 20
1 x 10 x 30

Today:

(morning)
SP:
1 x 10 x 20kg
1 x 5 x 30kg
1 x 5 x 40kg
1 x 5 x 50kg
3 x 5 x 62.5kg

machine sp:
5 x 20 x (10,20,30,40,50)

alt. DB curl: (no rest)
1 x 5 x 4kg, 6kg, 8kg, 10kg, 12kg, 14kg, 16kg, 18kg

(afternoon)
Sprint 8: 8 x 30 sec
recumbent, LV 7, RPM 145, MHR 162