Gym

Gym: 8,7,5@37.5kg@arm 6*2@32.5kg@arm flat dumbell press
7*5@22.5kg@arm 10deg incline dumbbell pec-fly
7*4,6@bd+17.5kg dips
7*4,5@40kg smith machine 45deg incline press
10*3,8*2 pushups with feet on bench

So after a week off (part because I was sick and part because I decided to follow some generic online advice about taking one whole week off every three/four months) I was not at top form, but hadnt lost that much. And it has produced a fair bit of soreness the next day, so that means it will probably help get past this "no results" period I am going through.