MONDAY
BACK TRAP TRICEP

BACK
standing 1 arm cable row 3x12-15 44kg
cable on seat both hand pull-down 3x10 44kg plus 25kg
^superset pullover 3x10 21kg
1arm cable pull-down seated 3x10 28kg
cable lat pulldown 4x10 28kg
pulldown behind 3x10 73kg
pulldown infront 3x10 66kg
v bar 2x10-8 66-73kg
bar standing upper back 4x12 45kg
seated row 3x10 74-104kg
machine cable underhand 3x10 86kg
pull over db 3x12 32kg
Dorian dead smith 1x10 130kg

TRAPS
pec fly 6x15 64kg
Cable shrug 3x12 30kg
y raises on incline 3x10 12kg

TRICEP
double rope 4x12 28kg
rope behind 4x10 28kg
rope pushdown infront 3x10 50kg
pushdown v bar 3x8 30kg
overhead 3x10-9 10kg
pushdown on assisted pull up 3x10 69kg

very good session pump great
Food now 4500-5000 big drop but was way to uncomfortable bloated and need too now tighten up a little