found out the rest of plate weights so updated earlier weights.

ECA capsule before gym
Back and Biceps tonight, screwed my lower back afew years ago so have steered away from deads for a while as dont wanna screw up my training.

Back
overhead pulldown cable row-
10reps @ 25kg, 10reps @ 50kg, main set 8 reps @ 80kg , dropped back to 50kg till failure 7 1/2 reps

Seated high row-
1 warm up set 10reps @ 40kg each side, main set 8reps @ 70kg each side, dropped back to 40kg till failure/6reps

close grip lat pulldown-
1 warm up set 10reps @ 50kg, main set full stack 70kg till failure/6reps

reverse pec dec:
1 warm up set 10reps @ 40kg, main set 70kg till failure/8reps

T-bar row
1 warm up set 10reps @ 40kg, main set very slow 8reps @ 60kg

lever shrugs:
1 warm up set 12reps @ 40kg each side, main set 80kg each side, dropped back to 40kg till failure/6reps


Biceps
seated dumbell preacher curls
1st set 10reps @ 15kg, 2nd set 10reps @ 17.5kg, main set 8reps @ 20kg

seated preacher curl machine
warm up set 10reps @ 35kg main set 10reps @ 45kg

barbell curl
main set @ 10reps: 30kg
dropped to 20kg 7 1/2 reps till i couldnt move my arms

protein shake as soon as i got in, just had 200gm chicken breast meat with 2slices of wholemeal bread.

then protein shake before bed and liv52, glucosomine, omega3 fish oil.

jab's going well so far, no pain, no bruising, not uncomfortable at all