Arms n chest day 17th July   15.17

Sleep ok, but feel weak

Sleep: 1-8.30 a.m. ON meltonin

Ok energy. Coffee. Chores…

Fasted from 21.00 yesterday.

Gainz report:

Standing up biceps dumbbells, GOAL 18.6.:  45kg

Warmup       7.5×40        10×30     15×25  norest9x20

Flat bench bar chest GOAL 13.6.:  70kg
7×40    9x Schmerz ganz bissl rechts x hrom60 12xokromx50     

Standing straight bar biceps
16×25      12×25 +5×20     8×20 + killwith10

Decline bench bar
11okromx60          9gromx50

Chinups  biceps  straight steal bar  

Incline bar chest
11.5×40 gf      3.5×40   

Wide grip upright row
12×25—>  down pyramid  

Face pulls
15kg down the good pyramid

Shoulder Lateral raises
5+4  kg pyramid

0  15×25

Quite happy with the workout today.

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