Thu 25th 

BHAF

A1. Barbell Press 8 x 3; 1min rest 50kg
A2. Eccentric chins (10sec) 8 x 2; 1min rest 10kg
B. DB Press 3 x 20 12.5kg (last set 18reps)
C1. Plate Front Raise 3 x 10; 15kg
C2. DB Lat Raise 3 x 10; 8kg
C3. Prone Flys 3 x 10; 6kg
D. Facepulls 3 x 12

* the press felt ok, haven't done it in a long time, chins were comfortable. The shoulders got really tired after the 1st set of 20!