Gym:
20@20kg,14@60kg,12@65kg,10@70kg,8@75kg,6@77.5kg,7,8@60kg,10@40kg,14@20kg benchpress
4,4,4@20kg body-twist thing with bar attached to floor by universal joint
12*3@32kg pec-fly
20@10kg,18@12.5kg,16@15kg,14@17.5kg,10@20kg,7@22.5kg,6@25kg,4@27.5kg @arm one-arm-at-a-time dumbell benchpress with legs in the air
5*3@15kg holding plate above chest between pressed hands for 3 seconds then lowering and raising and holding again
12*3@40kg incline benchpress
Swim (this is the first lap swimming i've done in about 1.5 yrs)
20*25m pool (just to warm down after weights)
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