chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@ 75kg

incline dumbell bence press
8reps@ 25kg, 8reps@ 30kg

Pec dec
8reps@ 56 kg, 8reps@ 88kg

cable crossover
8reps@ 30kg, 8reps@ 40kg, 8reps@ 45kg
did a superset on sitting chest press machine 8@30kg eachside
then rest and back on cable crossover 8reps@45kg then superset on sitting chest press machine 10@25kg eachside
rest and repeated

Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg

V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg

rope cable pulldown
8reps@ 20kg, 8reps@ 45kg

was busy when i got in so couldn't follow my usual routine, but got there eventually.
protein shake with 500ml of milk when i got in

then 2sets@8reps press-ups, tried it with little lad on my back and only managed 3!!! my arms were sooooooo wasted