chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@ 75kg

cable crossover
8reps@ 30kg, 8reps@ 40kg, 8reps@ 45kg (personal best)
did a superset on sitting chest press machine 8@30kg eachside
then rest and back on cable crossover 7reps@45kg then superset on sitting chest press machine 10@20kg eachside

incline dumbell bence press
8reps@ 25kg, 8reps@ 30kg

Pec dec
8reps@ 56 kg, 8reps@ 88kg


Triceps
Tricep dips
2 sets of 8@bodyweight

seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg (personal best)

V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg

rope cable pulldown
8reps@ 20kg, 8reps@ 45kg (personal best)

good night tonight, serious pumps it felt like my chest and tri's were gonna explode.
protein shake with 500ml milk when i got home