Upper body training

Seated military presses (no back support):

8x40 kg
8x50 kg
8x60 kg
8x70 kg
4x4x80 kg - pain in left biceps
2x6x70 kg

Flat barbell bench presses:

8x60 kg
8x80 kg
8x100 kg - searing pain in left biceps
3x100 kg - feels like my biceps will come off

Cable lateral raises:

4x10x18 kg

Dumbbell shrugs:

12x38 kg
12x44 kg - pain
12x52 kg - pain
3x12x60 kg - pain

Straight arms pulldowns / Triceps pulldowns:

12x64 kg / 20x64 kg
12x77 kg / 16x77 kg
12x77 kg / 12x86 kg
20x50 kg / 12x91 kg

Dumbbell front raises:

10x12 kg
10x14 kg
10x16 kg
2x10x18 kg

Dumbbell curls:

10x12 kg - pain
10x14 kg - pain
10x16 kg - pain
10x18 kg - pain

Hammer curls:

10x12 kg - ohhh the fucking agony
10x14 kg - idem

Nautilus machine shrugs / Neck raises:

20x40 kg / 20xBW
16x80 kg / 16xBW + 5 kg
12x120 kg / 12xBW + 10 kg