Chest . Biceps

Flat barbell Bench
3 x 8 - 65KG

EZ Bar curl
3 x 8 - 35KG

Incline DB Press
3 x 8 - 22.5KG (each dumbell)

Cable Flys
3 x 8 - 29KG (Each tower)

Seated Arm Curl
2 x 8 - 80KG

Legs / Arms
Squats
3 x 8 - 70KG

Seated Leg curl
3 x 8 - 77KG

bent over rope Pull
3 x 8 - 54KG

Ez bar curl
3 x 8 - 35KG

Seated arm curl
2 x 8 - 80KG

Close Grip Bench Press
3 x 8 - 40KG

I did triceps and biceps as legs were killing from playing rugby with mates for 2hours yesterday

Back / Shoulders
Deadlift
3 x 8 - 80KG
1 x 4 - 100KG

Lat Pull Down
3 x 8 - 177lbs

Military Press
3 x 8 - 35KG

One Arm DB Row
3 x 8 - 30KG

Wide Grip Seated Row
3 x 8 - 59Kg

Upright Row
2 x 8 - 35KG (Shoulders allways click and crunch when doing upright row :/)

I trained at 8pm - 8:45pm which was awsome as the gym was empty but I had been up since 7am, I am not sure if this it ok to train at this time.

Chest / Biceps
BB Press
3 x 8 - 65KG

EZ Bar Curls
3 x 8 - 25KG

Incline DB Press
3 x 8 - 50KG

Cable flys
3 x 8 - 29KG (Each tower)
1 x 8 - 35KG (Each tower)

Seated Bicep Curl
3 x 8 - 90KG

Seated DB curl
3 x 6 - 15KG (each dumbell)

logs looking good matt , keep it up , as per your gym time question , as long as you have some energy left then going at 8 is fine ;)

Oki Robbie, thanks :) I love going at 8 to be honest. Just me and mates training with a few people doing cardio :)

just dont forget to take some calories and protein after training and dont train on a empty stomach :)

I have a meal about 90mins before I go bud and after I have a protein shake with a banana but within 1-2hours im starving, lol.

Legs/Triceps

Squats

1 x 10 - 50KG
3 x 8 - 70KG

Bent Over Rope Pulls
3 x 8 - 51KG

Seated Leg Curl (One Leg)
3 x 8 - 97-KG

Seated Leg Press
3 x 8 - 97KG

Close Grip Bench Press
3 x 8 - 40KG

Back / shoulders

Deadlift
1 x 10 - 60KG (warm up)
2 x 8 - 80KG
1 x 6 - 90KG

Military Press
3 x 8 - 37.5KG

One arm Row
2 x 8 - 30KG
1 x 8 - 32.5KG

Wide Grip Seated Row
3 x 8 - 59KG

Lat Pull Down
3 x 8 - 155

DB side raises
3 x 8 - 12.5KG (each DB)