First shirt bench training in 2 or 3 months
45x25
95x20
135x8
225x5
275x2
315x3
455x3 bar move 2or3 inch
500x3 no touch almost
525x3
start feeling tired i stop right there
Post workout meal
250gr of activia yougourt
2cup of basmati rice
46 gr of whey protein
5 table spoon of honey