Wed and thurs off, no dieting this weekend. Excellent workout today.

Incline dumbbell press

2 x warm ups

80s x 10

100s x 10

130s x 9, 6


HS chest press

1 pps x 10

1 pps + 25s x 10

2 pps x 10 x 3


Dumbbell fly/ press

1 x warm up

40s x 8/ 8

50s x 8/ 8

60s x 8/ 8


Cable crossovers

30 x 15 x 3


Reverse pec deck/ over and backs

1 x warm up

110 x 15/ 15 x 3


Wide grip SM upright rows

1 x warm up

95 x 10

115 x 10

135 x 10

155 x 10


Seated barbell press

1 x warm up

135 x 8

185 x 8, 6 + 2 forced reps