trained in the morning just did triceps- was a little rushed for time
quick session started with smith machine close grip- 15-12-10-8-8 finished on 70kg
tricep pushdown 4 sets increasing weight each time 12-10-8-8
tricep extensions with bar- 2 sets @35kg
4 sets of dips to failure
job done.... not a great session, but as Micky says... consistency is the key, cant miss any sessions!