1/2/13 I Went away for the weekend but still got in 1 training session. - warm-up stretch. - 4×6 side lateral raises, 17.5kg/hand. - 4×6 shoulder press, 17.5kg/hand. - 4×6 lat pulldown, machine said 77.5kg but no way it was that heavy. - 4×6 compound rows, 68kgs. - 4×6 cable crossovers, 38kgs. - 4×6 flat bench press, 50kgs. - 4x6 tricep extensions, 2×29.5kg, 2×36.5kg. Today. - 10 min warm-up on treadmill. - 4×6 flat DB bench press, 3×40kg/hand, 1×50kg/hand. - incline bench, 2×20, 40kgs, 2×15, 50kg. - 4×10 chest press, 3 plates. - 4×10 cable crossovers, 60kgs. -4×10 cable pulls (kind of like bicep curls but keeping my arms straight and it works my lower chest), 30kgs. - 5×20m shuttle runs. - 5×20 situps.