Upper Body

BB Bench Press: 12x50kg, 8x60, 8x65, 6x70, 12x50kg
DB Flies: 12x11kg

Completed all sets.
Moved up the flies 1kg.

DB Military Press: 12x15kg, 10x17, 8x19, 6x21, 11x15
Side Raises: 12x11kg

Upped weight 1kg on both. Completed all sets---just barely completed the presses.

Bent BB Rows: 12x35kg, 10x40, 8x50, 6x60, 12x40
One ArmDB Rows: 12x15kg-R,12x15kg-L

Upped all the weights. The rows felt good. I have been working them too light.

BB Curls: 12x25kg, 10x30, 8x35, 6x40, 12x25
DB Curls: 12x11kg

This got sloppy. I need to use the 1.25kg weights as imcrementing with the 2.5's is too steep.

BB Tricep Ext (lying): 12x25kg, 10x30, 8x35, 6x40, 12x30
Standing Tricep DB extensions: 12x15kg


Great workout.

Diet:

On Track with portions and choices, but too few meals are leaving me with less energy.