Morning

DBBP: 1 x 50 x 12 kg
TM: 5 min @ 8.0 kph

DB fly: 1 x 50 x 12 kg
TM: 5 min @ 8.0 kph

DB alt curls: 1 x 50 x 8 kg
TM: 5 min @ 8.0 kph

Machine curl: 1 x 50 x 15 (plate)

Afternoon

TM: 35 min @ 8.1 kph = 4.72 km