chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@80kg, 8reps@40kg

incline dumbell bence press
8reps@30kg, 8reps@35kg

2sets of 8reps bodyweight dips

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

chest press machine
8reps@20kg, 8reps@40kg, 8reps@20kg very slow till failure

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


struggled tonight very tired, but speaking to my mate he felt like it aswell.
protein shake when returned home