Upper Body

DB Military Press: 12x14kg, 10x16, 8x18, 6x20, 11x14
Side Raises: 12x10kg

Time to edge up the weight on these.

BB Bench Press: 12x50kg, 8x60, 8x65, 6x70, 12x50kg
DB Flies: 12x10kg

Just barely completed the sets. good effort.

Bent BB Rows: 12x35kg, 10x40, 8x45, 6x50, 12x35
One ArmDB Rows: 12x14kg-R,12x14kg-L

I need to get going on the assisted pull ups. I don't think is going to get me any farther. Time to add Deads.

BB Curls: 12x20kg, 10x25, 8x30, 6x35, 12x25
DB Curls: 12x10kg

Perfect form no rocking, Progress is slow here.

BB Tricep Ext (lying): 12x25kg, 10x30, 8x35, 6x40, 12x30
Standing Tricep DB extensions: 12x14kg

Tried these with my head at the bottom of the bench. I have a tight space. This worked, but it was awkward getting in position. Good form.

Diet: Did well today, got most of my meals in and made good choices.