From today..more photos here
3.4.
morning:
20min tradeclimber

Back
Pull-ups 3 x 6

Lat Puldown
40kg/88lbs x 15
50kg/110lbs x 10
50kg/110lbs x 8
55kg/121lbs x 8
67,5kg/148.5 x 8
+ light sets 40kg/88lbs x 10

Seated Cable Row
4 x 65kg/143lbs x 8


One Arm Dumbbell Row
40kg/88lbs x 8
45kg/99lbs x 8
45kg/99lbs x 8

Dumbell Deadlift
45kg/99lbs x 8
50kg/110lbs x 8
50kg/110lbs x 8
50kg/110lbs x 8

Back Flyes 3 x 10
+some abs

afternoon:
30min orbitrack



Shoulders
Smith Machine Press
30kg/66lbs x 10
50kg/110lbs x 10
60kg/132lbs x 6
60kg/132lbs x 6
60kg/132lbs x 5

Barbell Press + Upright Row
20kg/44lbs x 10 + 10
2 x 30kg/66lbs x 10 + 10

Lateral Raise + Front Raise 4 x 10 + 10