MONDAY
CHEST DELTS BICEP

CHEST
fly machine 4x10 134-plus10kg
pin press 3x10 73-86-86kg
high pin press 3x10 66-73-86kg
db flat 2x6-8 50-44kg
smith high 2x8 80-100kg
smith flat wide 3x15 80-80-100kg
dips 3x15 73kg
high Incline cable fly 3x10 14kg
Cross cable fly bent over 3x12 17kg
low pec fly 3x12 12-14-14kg
machine fly 3x10 64kg


DELTS
side raise cable standing 4x10 7.5kg
rope rear 3x12 21kg
cable rear 4x12 7.5-10-10-10kg
front raise cable 2x10 7.5-10kg
rear delt db upright 2x12 20kg


BICEP
concentration curl 3x12-12-8 16-18-20kg
hammer on preacher 3x12 2 12kg
preacher machine 3x15-12 36-45-45-45kg

Great session tonight took out plate press as no power when I got to the movement will hit chest twice again with a delt day

For now cutting calories too 6500-7000 as 8000 couldn’t breath so bloated back pumps had to keep taken deep breaths to much water so feel comfortable on this for now not checking weight and gym performance feeling very good

Joints feel the best theve ever felt with the higher dosage no more tendon pain in my shoulder but I’m not going to force stupid heavy weight need to be mindful of it and keep doing what I’m doing it’s working