Gym Day 62 and 63...

Thursday worked Back and Biceps

Back

3 sets of pullups, 8-10 reps

3 sets of pull downs, 8-10 reps, max weight 75 kgs

3 sets of low rows, 10 reps, max weight 70 kgs

3 sets of dumbbell rows, 30 kgs for 7 reps, 26 kgs for 8 reps for 2 sets

Biceps

1 set of cable curls, 25 kgs for 15 reps

3 sets of dumbbell curls, 20 kgs for 10 reps, for 2 sets then 18 kgs for 8-10 reps

3 sets of high cable double bicep curls, 10 nkgs for 10 reps, 12.5 kgs for 10 reps, 12.5 kgs for 8 reps

2 sets of cable curls, 25 kgs for 10 reps,

2 sets of seated hammer curls, 12 kgs for 10 reps

Friday I worked Chest

Chest

5 sets of chest press, 15 reps for 15 reps, 30 kgs for 10 reps, 45 kgs for 10 reps, 60 kgs for 10 reps, 80 kgs for 3 reps

3 sets of cable crossovers, 10 kgs for 10 reps, 12.5 kgs for 10 reps for 2 sets

3 sets of incline flys (30%) 12 kgs for 10 reps,

3 sets of incline flys twisting my wrist on the way down, 14 kg for 10 reps

3 sets of incline flys, palms down, 14 kgs for 10 reps

3 sets of incline flys (50%), 12 kgs for 10 reps

3 sets of pullovers, 20 kgs for 10 reps, 28 kgs for 10 reps

2 sets of cable bench press, 40 kgs for 6-8 reps

I then did a load of random exercises testing out my maxes, was fun, but now I'm in serious pain.