Training

12 x bar
8 x 40
8 x 60
5 x 80
3 x 100
7 sets of 5 x 117.5 (paused)

Close Grip Bench Press (kg)

2 sets of 10 x 110 (paused reps)

SOHP 

4 sets

DB Row

4 sets 

Incline Bench Press Machine

2 sets of 10

Cybex Pullover

2 sets of 12 

Triceps Pushdown

various

DB Curl

various