gains

last session till monday off with the gf for a 4 day break tnite..flat bench x2 warm up..worksets 3x 12,8,4 all heavy had a spotter today little help on the last 2 reps of each set..smith machine on the incline 4x 6,6,4,2 again heavy heavy..decline...

training is slightly different this week coz ive gotta 4 day holiday in 2days plus had 4 day holiday last week people visiting thats the down side to living in spain..anyway leg press supaset with oly bar curls x2 warm up on each...worksets legpress...

started off with the machine press couldnt get on the smith 2 wxxkers on it..anyway x2 warm up sets ..worksets 3x 12,10,6..db presses 3 x20,12,10 supaset with ez bar front raises 3x 15,15,10..db front raises heavy 3x20 10 each arm..laterial raises on...

wide grip pull ups 1x12 warm upset body weight..4x5 15k plate last set was a drop set body weight to failure...close grip pull downs 3x12 supaset with machine pullovers 3x 15,12,6..wide grip seated rows 3x 20,12,6 one arm seated rows hammer grip...

back after 3 days off...flatbench x2 warm up sets ..worksets 4x 10,6,6 lastset dropset,6,4,10..incline db presses 4x 20,8,6,6..incline flys 3x8 supaset with close grip shoulder press machine light 3x 25,22,20..dips 3x15 weighted last dropset with...