back
overhead pulldown cable row
8reps @50kg, 8 reps @80kg , 8reps @95kg (personal best)
8reps@95kg (first week my max was 80kg)

Seated high row
8reps@40kg eachside, 8reps@80kg eachside, 8reps@60kg eachside
superset on overhead pulldown cable row 8reps@60kg
then seated high row 8reps@60kg eachside
then repeated another twice, dropped seated high row to 50kg for final 2 sets

close grip lat pulldown-
8reps@50kg, 8reps@70kg

reverse pec dec:
8reps@40kg, 8reps@75kg

T-bar row
8reps@40kg, 8reps@60kg


Biceps
seated dumbell preacher curls
[email protected], 8reps@20kg, 8reps@25kg
superset barbell curl 8reps@20kg
rested then repeated twice

seated dumbell curls
8reps@20kg
superset barbell curl 8reps@20kg
rested then repeated

seated preacher curl machine
8reps@35kg, 8reps@45kg

got weighed tonight and weighed in at 209lbs