ME upper

bench (medium grip - Thumb length in from end of knurling)
40 2 sets
60 x 8
70 x 3
85 x 3
97.5 2sets x 6 reps (very solid)

3 Boards + 2 mini bands
60 x 5
80 x 3
90 x 3
100 x 3 (need a soft touch on last rep) - PB

incline umbells
20s x 15
30s x 12
30s x 11
30s x 10 (lockout fried!)

Chins
BW x 12
+5kgs x 10
+10kgs x 10
BW x 10

seated rows
3 x 12

cable flies s/s with Lat.raises
couple a sets

Gun work

Rolling tri ext.


wow- alot!