chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@80kg (personal best)

cable crossover
8reps@ 30kg, 8reps@ 40kg, 8reps@ 45kg
did a superset on sitting chest press machine 8@30kg eachside
then rest and back on cable crossover 8reps@45kg then superset on sitting chest press machine 8@35kg eachside
rest and repeated twice, did better than last week as i added 10kg on my supersets.

incline dumbell bence press
8reps@25kg, 8reps@30kg

Pec dec
8reps@ 56 kg, 8reps@ 88kg


Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg

V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg

rope cable pulldown
8reps@ 20kg, 8reps@ 45kg

protein shake wehn i got home