chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@80kg, no rest & dropped to 60kg 8reps, no rest dropped 40kg 8reps........till failure, i couldn't move my arms after

incline dumbell bence press
8reps@30kg, 8reps@35kg

2sets of 8reps bodyweight dips

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

cable crossover
8reps@ 45kg
did a superset on sitting chest press machine 8@30kg eachside
then rest and back on cable crossover 8reps@45kg then superset on sitting chest press machine 8@20kg eachside
rest and repeated twice, had to drop weight tonight as i was soooo fecked after decline barbell


Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg, no rest dropped to , no rest dropped to 25kg.........triceps were really burning

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

rope cable pulldown
8reps@ 20kg, 8reps@ 45kg