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