Bench

bar 2 x 5

40kg x 5

60kg x 5

70kg x 3

75kg x 3

80kg x 2

90kg x 2

shirt—>

125kg x 3

145kg x 1 to 1 bd

150kg to chest 3×1 a lot harder than I thought it would be

Assistants

single arm tricep pushdown 2×30

tricep dip machine x 40

seated row machine 3 x 10

arnold press 3 x 10

Seated bicep curls 2 x 20

conditioning: 45mins elliptical alternating