Flat bench was taken when i got there so decided rather than waiting id use the decline bench..
dec bench -
50kg x15
70kg x10
100kg x8
100kg x6
100kg x5
100kg x5
could hae gone heavier here.. im stronger on decline.. done with a controlled movement and a pause.
incline machine press -
about 8 sets from 80-30kg repping out to failure
ez curls -
bar x15
55kg+bar x5,5
50kg+bar x5,5
db curls -
26's x6,6,6,6
few sets of hammer curls
few sets of machine seated curls
finished with a punch bag session maximum effort for 30 seconds at a time for a number of sets
__________________
Dan's training log, I will get there.
Theres no such thing as a rest day, its a lifestyle that requires work everyday,
Bring it 
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