Upper body training

Extremely lethargic training session.

Bench press:

2x8x60 kg
8x80 kg
5x100 kg
5x120 kg
5x130 kg
5x140 kg
3x150 kg - failed the 4th
3x150 kg - ugly last rep
18x100 kg - rep-out

Hammer chins:

2x8xBW
2x8xBW + 10 kg
6xBW + 10 kg + 3xBW + 3xBW + 2xBW - drop set

High incline dumbbell presses (60 degrees):

10x28 kg
8x34 kg
8x38 kg
6x40 kg
7x40 kg

Face pulls:

8x59 kg
8x68 kg
8x77 kg
8x86 kg

Nautilus machine shrugs:

12x110 kg
8x140 kg
3x12x140 kg
10x140 kg

Dumbbell curls:

6x16 kg
6x20 kg
6x22 kg
6x24 kg

Behind the neck cable pulldowns (rehab for left shoulder):

12x59 kg
12x68 kg
2x12x77 kg

Triceps pushdowns (extended pulley):

12x25 kg
12x35 kg
12x45 kg
12x55 kg
12x65 kg

Seated cable rows:

12x86 kg
12x91 kg
12x105 kg
12x114 kg

Cable ab crunches:

2x12x77 kg
12x91 kg
3x12x105 kg

Leg press calf raises:

16x120 kg
16x160 kg
3x16x190 kg