Saturday
Pendlay row 100kg 5x5 (strict form, isometric hold at top)
Barbell row 90kg 4x6
Lat pulldown 79kg 3x8
Straight arm pulldown 77kg 3x8
Sunday
Bench 120kg x1, 130kg x1, 140kg x1, 110kg x8 (conservative single, relatively easy)
Converging shoulder press 54kg 3x8
Converging chest press 82kg 3x8
Tricep pushdown 92kg 2x8, 82kg x8 (had to drop the weight as was struggling)
Preacher curls 36kg 3x8
Daily calorie average 3581, daily protein intake 164g
This week was effectively a test run. There was no attempt to actively diet, although I avoided my usual weekly 1 or 2 takeaways. Looking to cut the calories to 3000-3200 each day and improve my micronutrient intake. My breakfasts and lunch are already nutritionally sound, just less snacking on chocolate and better choices later in the day.