Chest/back/RT. Forgot sleeves, tried jack3d (not better than usual work out for me at one scoop), gave spare BP shirt to Nigel (another new logo'd Large which is not my size - I'm XXL).
Iso bench Press
arms x 12+ rep, 20-kilos a side x 8 reps, 40-kilos a side x 8 reps, 53.75-kilos a side x 6 reps (last rep super hard), d/s 20-kilos a side x 15 reps
DB Rows
30-kilos x 12 reps, 50-kilosw x 10 reps, 70-kilos x 2 x 10 reps (long time between sets)
Low Row
95-kilos x 8 reps, 135-kilos x 10 reps
RT
B/H: 60-kilos x 8 reps, 80-kilkos x 3 reps, 100-kilos x 1 rep,
L/H: 115-kilos x 2 x 1 reps, 117.5-kilos x 2 x 1 reps, 118.75-kilos x 2 x 1 reps
R/H: 117.5-kilos x 2 x 1 reps, 120-kilos x 2 x 1 reps, , 123.75-kilos x 1 rep (mis-load) 125-kilos x 1+1 reps (short pause between).
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