well ive dropped the FB workouts and im now doing a 3 day split. chest and arms , back and shoulders , legs and core .

Trained chest and arms today , not real heavy weights but it was a good work out

Flat bench 12 x 45kg, 10 x 60kg, 8 x 70kg .... Next week ill be aiming for 10 x 70kg

Flies - 3 sets of 10 x 14kg DB each hand

3 Crate Push Ups - 3 sets of 10 x bodyweight + 20kg plate ... this was a killer lol

EZ bar Curls - 3 sets 10 x 35kg

Tricep push down - 3 sets 10 x 80lbs

Hammer Curls - 2 sets 10 x 18kg DB's

I was tired at the end of this , need to increase my weight more but soon ill be back on form ..

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