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Okay so after a not so good build up to a competition I had to pull out of due to injury i returned to the gym today I will not be competing again this year my current focus is rebuild repair and get less fat im on restricted calories not counting just cutting back on food and running t3 at 50mcg per day and I'll try do cardio when I can be arsed. Bench day Bench press 100kg 3x10 (boring ) Incline dumbbell flies 20s 2x12 Seated dumbbell shoulder press 30s 2x12 Cable flies 2x20 Sides raises 12.5s 2x12 Tricep push downs 2x20 One arm chest supported rows 2x15 Barbell row 100kg 3x5 Pec is in pain again so that sucks gonna visit the physio. Didn't really have a training plan today just winged it but I'll write something up soon
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