Wednesday, 28/11/18 chest shoulders triceps, week 3 flat bb bench press 60kg, 3 x 8 incline bb bench press 50kg, 3 x 8 pec deck 35kg, 20, 15 30kg, 15 30kg, 10 drop set, 20kg, 30 seated lateral raise 7.5kg, 3 x 15 tricep pushdown, straight bar 49.5kg, 17, 17, 15 with rope 22.5kg, 10 18kg, 14, 12 very happy with this workout, thought I might really struggle but things went really well. reckon it helped a lot that I got to the gym again so I didn't have to use db's and I did go easy on lateral raises but all round an excellent workout. used the bb bench instead of smith machine and this is definitely what I will be doing from now on. triceps are really increasing in strength, last time I did tri pushdown at the gym got 36 reps total at 49.5kg, this time got 49 reps at the same weight, 13 extra reps over the 3 sets, got to be happy with that. my shoulder/arm seems to be comeing good, I will still take it easy for the rest of this week and next week is the first deload week in my new program, after that should be all systems go to start getting into some good workouts.