Chest and tricep day
BW dips - 1 x 15
+ 20kg 1 x 5
+ 22.5kg 1 x 5
+ 25kg 1 x 5
+ 30 kg 1 x 5 Never before have I felt burn like it!
Dumbbell tricep extensions - 1 x 10 17.5kg
1 x 10 20kg
1 x 10 22.5 kg
Dumbbell bench press 25kgs 3 x 8
Incline flys 3 x 8 17.5 kgs
Incline bench press 22.5 kg 1 x 8
1 x 6
1 x 5
Chest press machine - ~50kg
~60kg
~70kg
Then I did a lot of ab work - started doing sit ups, with a bench hooked over the smiths machine... painful!
I'll post targets later today or tomorrow