Although over the past 6 months ihave had good gains i feel that i could improve alot.

I have decided to start my 1st journal. I am sure that this will help in many ways.

I have trained me chest with bi's and my back so far this week.

Chest

Flat bench D.bell press

(using 2 x 28 kg D.bells) 2 sets 12 reps

(using 2 x 30 kg D.bells) 2 sets 8 reps

Incline B.Bell press
(52 kg) 3 sets 8 reps

Cable cross over flyes
1 set 50 kg x 12 reps

1 set 60 kg x 10 reps

Pec deck flyes
45 kg 2 sets x 12 reps

50 ks 1 set x 10 reps

Biceps

Inlcine bench D.bell curls.

10kg x 12
12kg x 10
14kg x 8 (2 sets)

Jay cutlers 7's curls

Using 25 kg B.bell