2 days ago my session was like this - I started really light because I had only trained once over the christmas break and I felt rusty.
I did the 3 main lifts circuit style since I have the gym to myself and I think it works well that way. I took about (no scale) 20g of amino acids plus 1L of juice.
Squat - 5x 30,40,50,60,70,85,90,110 +100x9 - 110 x5<-- Is a PR or at least the best I've done for a long time.. 100x9 too
Bench - 3x 20,40,50,60,70,80,85,90 80x8 - Didn't go too hard here.. I did the 8 reps coming straight off the 50x10 on shoulder press
Shoulder press - x3 30,40,50,55,57.5,60,62.5,70,50x10 - 70 x3 is a PR too I think.. I tried 80 x1 with a slight knee bend but I didn't get close.
Curls 10x 35kg
grinder 40 sec max effort to get a pump on.