PT #8 (Chest & Rear/Side Delts)

Superset machine incline press and machine decline press
40kg x 40kg x 12 reps each x 4 sets

Superset assisted dips and wide grip decline push ups
40kg x body weight x 10 reps each x 3 sets

Machine pectoral flye
47kg x 25 pulses x 4 sets
47kg x 20 full range reps x 1 set

Machine rear deltoid flye
33kg x 15 full range reps x 10 top end pulses x 3 sets

Machine lateral raise
25kg x 15 reps x 4 sets

PT #7 (Back & Rear Delts)

Standing straight arm rope row
10kg x 20 reps
15kg x 15 reps
20kg x 10 reps
25kg x 6 reps x 2 sets

Seated wide reverse grip pulldown
40kg x 15 reps
47kg x 12 reps
57kg x 8 reps x 2 sets

Machine reverse grip row
45kg x 15 sets x 3 sets

Cable T-bar row
21kg x 20 reps x 3 sets

Seated rope row and hyperextension
33kg and body weight x 10 reps each x 4 sets

Machine rear deltoid flye and bendover lateral raise
40kg and 4kg x 10 reps each x 4 sets

Non-PT #7 (Legs & Arms)

Barbell lunges 

8kg per dumbbell x 20 steps per leg x 5 sets

Giant set preacher curl & dumbbell curl & hammer curl

39kg & 8kg & 8kg x 12 reps each x 3 sets

Bicep 21s

20kg x 3 sets

Giant set tricep pressdown, reverse grip tricep extension & dip

25kg & 20kg & body weight x 15 reps each x 3 sets

Rope tricep extension

10kg x 20 reps x 3 sets

Liberte de Lamothe by Chateau Lamothe-Bergeron, 2009, Haut-Medoc, Bordeaux

Property of Mr Flabby Less

Liberte de Lamothe by Chateau Lamothe-Bergeron, 2009, Haut-Medoc, Bordeaux

If I'm not wrong this is the second wine of Chateau Lamothe-Bergeron. Light ruby in colour. Sharp tannins. Fruity and floral. Short aftertaste, disappears almost immediately after each sip. Easy drinking as it's rather light and feels airy. Pretty forgettable IMHO.


subtle

Non-PT #6 (Chest & Front/Side Delts)

Machine pectoral flye, full & half
47kg x 15 reps x 15 reps x 4 sets

Machine bench press
33kg x 15 reps x 1 set
40kg x 15 reps x 1 set
47kg x 15 reps x 1 set

Machine incline press 
40kg x 12 reps x 1set
50kg x 10 reps x 1set
60kg x 8 reps x 2 sets

Flat barbell bench press & dumbbell flye
50kg & 8kg x 12 reps x 3 sets

Machine pectoral flye
61kg x 8 reps x 3 sets

Standing dumbbell lateral raise
6kg x 50 reps x 3 sets

Standing steering wheel front raise
10kg x 12 reps x 3 sets

PT #6 (Chest & Back)

Machine incline chest press and machine upper back row
40kg and 45kg x 15 reps
60kg and 55kg x 12 reps
80kg x 75kg x 10 reps

Seated cable row (pulse) and dumbbell flat chest press (pulse)
20kg and 12 kg x 20 reps each x 4 sets

Standing wide grip machine row (using decline chest press machine)
30kg x 20 reps x 4 sets

Machine pectoral flye
47kg x 50 reps x 4 sets
 
Push ups
15 reps x 3 sets

Non-PT #5 (Legs & Arms)

Sumo squats 
30kg x 25 reps x 5 sets

Machine preacher curl (half reps) 
46kg x 20 reps x 3 sets

Bicep cable curl
5kg x 20 reps x 3 sets

Bicep 21s
20kg x 3 sets

Giant set tricep pressdown, reverse grip tricep extension & dip
25kg & 20kg & body weight x 15 reps each x 4 sets