Upper Body

DB Military Press: 12x14kg, 10x16, 8x18, 6x20, 12x14 * barely finished 20kg set.
Side Raises: 12x9kg
BB Bench Press: 12x40kg, 10x50, 8x55, 6x60, 12x45kg
DB Flies: 12x9kg
Bent BB Rows: 12x30kg, 10x35, 8x40, 6x45, 12x35
One Arm DB Rows: 12x14kg-R,12x14kg-L
BB Curls: 12x25kg10x30, 8x35, 6x40, 12x25, *did not compete 40kg set
DB Curls: 12x9kg
BB Tricep Ext (lying): 12x25kg10x30, 8x35, 6x40, 12x25
Standing Tricep DB extensions: 12x14kg

Right at one hour. Changing out DB weights was slow. Good overdue upper body workout. Gave special focus to blocking for the bent over rows and they where much harder with that focus. That must mean I did it right.

Diet:

Note enough meals, low calorie intake today(1800 max).