chest
decline barbell press
8reps@ 40kg, 8reps@80kg, 5reps@90kg (personal best!!)
8reps@60kg, 12reps@40kg

incline dumbell bence press
8reps@30kg, 8reps@35kg, 8reps@25kg, 12reps@20kg

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

chest press machine
8reps@20kg, 8reps@40kg, 8reps@50kg (personal best) 8reps@20kg

2sets of 8reps bodyweight dips

2sets of 12reps press ups when got home

Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg,

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

rope cable pulldown
8reps@ 20kg, 8reps@ 50kg


home and a shake with 500ml milk

so so happy at the moment my lifts are going up and i've become alot more focused over the last week or so.