MONDAY
SHOULDER CALVES CHEST
Behind smith press 3x8 80-100-110kg 6
smith press 2x8 120-122kg drop sets
Plate press 3x10 80-2x90kg
Dumbbell rear chest on seat 3x12 36x20-40x2
dumbell rear delt high cable 3x12 7kg
cable to forehead 3x12 60kg
side raise cable 3x12 7.5kg
side raise dumbbell 3x10 26kg
Super rear delt
upright row bar 2x12 45kg
Front raise dumbbell 2x12 22kg

seated calves 5x15 70kg

flat press 3x8-10 160kg
machine press 3x12 79kg
slight incline cable 3x8 32 on stack
Cable fly 4x12 32kg
cable fly middle 4x12 18kg

Great session over last few days I lowered calories but started the cycle pinned deca today food back up and ready to push hard