Gym

10*5@10 lat pulldown machine 8,7,7@20kg@arm 15deg incline dumbbell press 8*5@40kg flat benchpress 5*3@12.5kg@arm seated, resting elbow against knee, bicep curl (seems tooo stupid) 10*3@20kg@side standing side crunch 10*3@20kg@side leaning forward bench row felt good afterwards, although need to work the lats more... chinups it is!