31/7/18 Morning Weight: 96.1kg Diet 7:30AM: 4x slices white bread, 2x slices cheese, 60g ham, tomato sauce 10:15:AM: 2 scoops Protein Matrix, 120g banana 12:15PM: 1 serving random pre workout sample 3:15PM: 200g extra lean/lean beef mince mix, 75g fusilli pasta, bolognese sauce, diced tomatoes 7:00PM: 230g chicken breast (raw weight) with black beans and salsa, lettuce, cherry tomatoes, corn, guacamole, 1/4 cup basmati rice (raw weight) 8:30PM: TBA, 2x multivitamins, 5g fish oil, 5g Creatine Macros (without 8:30PM meal) Calories: 2252 Protein: 202g Carbs: 210g Fat: 64g Workout Energy Level: High Routine: Chest & Biceps Duration: 1 hr 45 mins BB Flat Bench Press: 10x20kg, 8x60kg, 6x70kg, 3x80kg, 6x90kg, 6x95kg, 6x100kg, 6x80kg (pause reps), 6x80kg (pause reps) BB Bicep Curl: 10x25kg, 6x32.5kg, 6x40kg, 6x40kg, 6x40kg, 6x40kg Machine Incline Bench Press: 10x35kg, 8x45kg, 8x55kg, 8x60kg, 8x60kg Rope Hammer Curl: 10x15kg, 8x19kg, 8x24kg, 8x26kg, 8x26kg Machine Flat Bench Press (neutral grip): 10x40kg, 10x80kg, 10x90kg, 10x90kg, 10x90kg EZ Bar Wide Grip Bicep Curl: 10x20kg, 10x30kg, 10x30kg, 10x30kg Machine Seated Chest Fly: 12x45kg, 12x59kg, 12x59kg, 12x59kg Cable One Arm Hammer Curl: 12x8kg, 12x8kg, 12x8kg Summary So change of plans, didn't end up having to do the double shift today. Since I did a big leg workout yesterday I decided I'd just do the rest of the week as a bro split, chest/biceps today then probably back/tris tomorrow and delts/traps on Thursday. Basically just doing all the movements/rep ranges I would usually do in one day instead of 2. Today's workout was really solid. Left arm pain again for like the first half of the workout, pretty annoying. Flat bench press was good though, wasn't sure how strong I would be for 6 rep sets but was happy to get a set of 100kg, did 3x6 with it a while a go so definitely not as strong as I was still haha. Not going to go into detail on everything, like I said it was just all the stuff I would usually do throughout the week in one day. Couple different movements than normal to mix it up, but overall really good workout and had a solid pump. No work tomorrow so won't be going to bed as early so saving a bit of calories for another small meal later tonight, was pretty hungry post workout and the bolognese only put a dent in it but resisting the urge to eat eat eat!