tea was chicken breast, with selection of veggies.
ECA capsule before gym.

gym was heaving tonight, so stuggled to get on things.

chest
machine sitting chest press
1st set @ 40kg each side 12reps, 2nd set @ 50kg each side 10reps, main set @ 55kg 6reps till failure

Pec dec:
warm up set @ 56 kg 10reps, main set @ 88kg 8reps slow till failure

cable crossover:
1st set @ 25kg 12reps, 2nd set @ 30kg 10reps, main set 35kg 8reps till failure

incline dumbell bence press:
1st set @ 25kg 10reps, main set @ 30 kg 10reps till failure

press ups, when i got home
1st set @ 25 reps, 2nd set @ 10reps with my 3 year old sat on my back...ha ha (didnt do these in the gym)

Triceps
seated machine tricep press
1st set @ 45kg 12 reps, main set @ 70kg 10 reps till failure

V bar cable pulldown
1st set @ 60kg 12 reps, main set @ 80kg 10 reps till failure

rope cable pulldown
1st set @ 20kg 12reps, main set @ 40kg 8reps till failure

most of the machines are old, so i go on how many plates or amount of stack, instead of specific weight as its not marked on them, but i will try to find out so the log is more accurate.

got home had a protein shake, will be having 200grams of ham with 2 slices of wholemeal bread very soon.

then protein shake before bed and liv52, glucosomine, omega3 fish oil.