Training

12 x bar
8 x 40
5 x 60
3 x 80
1 x 100
7 sets of 5 x 117.5

Bench Press widegrip (kg)

2 sets of 10 x 100

Triceps Pushdown (lbs)

3 sets of 10 x 90

Barbell Curl (lbs)

3 sets of 10 x 110 

Dips

BW+15kg x 15

Triceps Extension (lbs)

2 sets of 10 x 70 

Preacher Curls (kg)

2 sets of 10

Shoulder Dislocations

Stretching

Cardio: Elliptical 10′


Notes:
Most of the reps were paused during the bench press. It seems that I have improved quite a bit at the bench press and I’m really glad about that since I always considered it to be my weak main lift. Smolov Jr. works great for me as long as I stay injury-free.
My conditioning has improved as well even though I’ve gained some bodyweight. At the beginning 10 minutes of elliptical would leave me out of breath, dripping in sweat but now it isn’t such a big deal. At the past during heavy lifting I would need 5 minutes to catch my breath but now I recover much quicker.
I also made some protein muffins which kicked ass! I’ll upload the recipe when I have some spare time.

Protein Muffins… delicious!