Day thirteen, week two, phase three

Max out day today and I had to take it easy, the guys I go with on a Saturday couldn't make it so had no spot, asked a few people working out here and there when needed but just plodded on.

Exercise:
Various bench 40kg 50kg 60kg 70kg 80kg 90kg 90kg 70kg
4 x 10 Incline dumbbell 22kg 26kg 2x30kg
4 x 10 Incline butter flys 14kg
4 x 10 Vertical lifts 8.75kg 2x11.25 8.75
4 x 10 Peck crunches 11.25

150 sit ups

4 x 10 Behind head lifts 12kg
4 x 10 Triangle cable pull down 13.75kg 16.25kg 18.75kg 21.25kg
4 x 10 Rope cable pull down 16.25kg 2x18.75kg 21.25kg drop to 11.25kg

50 machine assisted sit ups

4 x 10 Zigzag bar 30kg
4 x 10 Machine assisted biceps 20kg 2x25kg 30kg
4 x 10 Rope cable curls 11.25kg 13.75kg 2x16.25kg
4 x 10 Dumbbell curls 12kg

4 x 10 calf extensions 65kg

Food and meals:

Breakfast - fruit
Lunch - chicken
Dinner - soup