Yesterday i've had my first session.
A1) BBP: 44 kgsx 10,10,10,10,10,10,9,8,8,7
A2) BOR: 44 kgsx 10,10,10,10,10,10,10,10,10,10
B1) IFLY: 8 kgsx 12,12,12
B2) FAP: 30kgsx 12,10,9
C) Neck Flexion: 7x 22,17
I've just used abreviations for the exercises.
#kgsxa,b,c,d,... The first number is the weight used times the number of reps in 1 set.
For the bent-over row I've used the same weight as I've used on the bench since I hadn't done these in a long time.
Same with the incline flies, I hadn't done these in a very long time so I've just begun lightly and I did 'half reps' to keep the tension on the pecs.
I also added in some high-rep neck exercises, not necessary but I think it might give my neck some more mass.
I've used weights which were too low, so I'll up them on the next training session.
Next session I'll use:
46kgs on the BBP, 50 kgs on the BOR, 9 kgs on the flies and 8 kgs on the neck flexion.
Oh yeah, since I've used too low weigths I don't have the DOMS I was expecting to have.