was knackered last night but still got round to training ... not the best session ive ever had but it was enough ....

Lat pull down beheind head to neck - 10 x 100lbs , 10 x 120lbs , 8 x 140lbs

Upright rows - 3 sets 10 x 50kg

single arm row - 3 sets 10 x 25kg

shoulder press - 3 sets 10 x 16kg

front raises - 3 sets 10 x 12kg

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