CHEST DELTS
MONDAY

CHEST
plate press 2x8 140-160kg
fly machine 3x12 full stack
pin press 2x8 86kg
high db fly 2x8 28kg
cable cross over seat 2x10 23kg
fly machine 2x10 73kg


DELTS
rope rear delt rope 3x12 30kg
side raise cable on seat 3x12 10-12kg drop
rear delt cable seated 3x10 14kg
front raise cable 2x12-10 10-12.5kg
upright row cable bar 2x12 44kg

finally back that cold was brutal lost taste a smell chest infection but was shocked that I didn’t loose any strength I kept on top of food as much as I could few low days and weights down but very happy strength isn’t and was a great session