Bench
225 4 x 8

Panora pulldowns
purple x 8
MM + mini 3 x 8

Static hold on bench:
405 x for what felt like a LONG time

Snuck that in between sets of the shirted people. I just wanted to feel something heavier in my hands. Time to start serious bench training again next week.

KB standing tri extension super set with Panora press
16 kg 4 x 8 (per arm)
MM 4 x 10

KB overhead press
16 kg 4 x 8

Band pull aparts
purple 3 x 8

Forearm rope
20 x 2 sets
25 x 80% of a set

KB bicep curls
16kg 3 x 8 (per arm)

Video