Upper Body

In Luxembourg and Brussels. Workout in evening at World Class Fitness in Brussels.

DB Military Press: 12x18kg, 10x20kg, 8x20kg, 6x20kg
Side Raises: 12x15kg

The military presses where sweet. Shoulders are coming together.

Assisted Pull-ups. Four sets of 12, 10, 8, and 6 reps.
One Arm DB rows: 12x20kg

The Pull-ups where heavily assisted, but its just what i need for my back. I ordered a set of assisted pull up bands for the home gym.

BB Bench Press: 12x50kg, 8x60, 8x65, 6x70, 12x50kg
DB Flies: 12x11kg
Cable flies: 12x40kg

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

My lower back started to get tight with these. Stretching worked it out.

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

The was a great workout. I am not clear on the figures as the dumbells are unmarked and I did not feel like taking the time to count the weights.

Diet: Made the best of it on a travel day. had grilled salmon for lunch in Luxembourg, fruit for breakfest and a chicken ceasers salad for dinner.