TUESDAY
CHEST DELTS BICEP

CHEST
fly machine 3x12 134-plus10kg
pin press 3x10-8-8 86-93-100kg
high pin press 3x8 86kg
db flat 2x8 46kg
smith high 2x8 100kg
smith flat wide 3x12 80kg
dips 3x12 73-91-91kg
high Incline cable fly 3x12 14kg
Cross cable fly bent over 3x12 21kg
low pec fly 3x12 14kg
machine fly 3x10 64kg


DELTS
side raise cable standing 4x10 5.6kg
rope rear 3x12 21kg
cable rear 4x12 10kg
front raise cable 2x10 10kg
rear delt db upright 2x12 24-30-30kg


BICEP
concentration curl 3x10 20kg
hammer on preacher 3x12 2 16kg
preacher machine 3x10 45kg

great session tonight feeling very full eating less now as stomach was so bloated uncomfortable but holding weight now took yesterday off was my birthday didn’t do nothing or eat any different just rested but think holding this weight is good for now

Calf is recovering but not fully yet