Close grip bench: 40kg for 15 reps.
Rope cable pushdowns: 5plates for 15 reps.
Overhead extensions: 6 plates for 15 reps. last 3 were hard. couldn't contract at the end.
Skull Crushers: 15kg for 15 reps. (20kg felt heavy ****K!! I used to do 30kg on these!! not too long ago... :[)
Dips: 14 reps.
Underhand pullups: 10 reps. stayed in the top portion.
Close grip barbell precher curls: 5kg for 15 reps. On fat bar.
Incline dumbbell curls: 10kg dumbbells for 30 reps (15 reps each arm)
Incline dumbbell hammer curls: 10kg dumbbells for 30 reps. (15 reps each arm)
Barbell Curls: 10kg for 15 reps.
Wrist Curls: 10kg x 40reps
Barbell hold: 64kg for about 20 secs (couldn't get the 74kg)
Reverse curls: barbell without weights for 20 reps.