PT #24 (Chest & Front/Side Delts)

Machine pectoral flye
61kg x 10 full reps x 15 partial reps x 4 sets
103kg x 6 reps and 82kg x 6 reps and 61kg x 6 reps and 33kg x 10 reps x 2 sets 

Flat dumbbell flye press
16kg each x 12 reps x 4 sets 

High incline dumbbell press
16kg each x 12 reps x 4 sets 

Seated cable chest press
8.75kg each x 15 reps x 4 sets 

Single arm lateral raise
10kg x 15 reps x 4 sets per side 

Wide grip front raise
15kg x 15 reps x 4 sets

Non-PT #33 (Legs, Arms, Chest & Front/Side Delts)

Smith machine squat

40kg x 20 reps x 3 sets

EZ barbell curl & tricep pressdown

25kg & 25kg x 12 reps x 15 reps x 4 sets 

Incline dumbbell bench press & dumbbell flye

26kg & 12kg x 10 reps x 12 reps x 4 sets

Assisted dips and decline pushups

40kg and body weight x 12 reps x 10 reps x 3 sets

Machine pectoral flye
40kg x 25 reps
47kg x 20 reps
54kg x 15 reps
61kg x 12 reps

Superset military shoulder press and upright row

30kg x 12 reps each x 4 sets

Chateau Phelan Segur, 2003, Saint-Estephe, Bordeaux

 

 Property of Mr Flabby Less

Chateau Phelan Segur, 2003, Saint-Estephe, Bordeaux 

Attractive deep red colour. Nice bouquet of berries mixed with smoke and spices (mainly peppers). Taste of smokey licorice, mix of plums and cherries. Slightly dry, but acceptable. Clean taste of mineral. Velvety tannins, decent acidity. Overall, smooth, velvety, rounded and balanced body. Structure is pretty weak and not able to last after an hour or so. Finishing is surprisingly short. Still a highly enjoyable wine, IMO. Definitely worth buying!

Non-PT #32 (Chest & Front/Side Delts)

Machine pectoral flye
61kg x 10 full reps x 15 partial reps x 4 sets 

Incline barbell chest press

40kg x 18 reps

45kg x 15 reps

50kg x 12 reps

55kg x 10 reps

60kg x 8 reps

65kg x 6 reps
70kg x 5 reps

Low incline dumbbell chest press

40lbs x 18 reps

45lbs x 15 reps

50lbs x 12 reps

55lbs x 10 reps

60lbs x 8 reps

Machine decline chest press
20kg each side x 15 reps x 4 sets 

Machine pectoral flye

40kg x 20 reps x 3 sets

Superset military shoulder press and upright row

30kg x 12 reps each x 3 sets 

Superset drivers and reverse grip military shoulder press

10kg and 20kg x 10 reps each x 3 sets

PT #23 (Back & Rear Delts)

Straight arm pulldown
20kg x 20 reps x 4 sets

Seated wide reverse grip pull down
40kg x 10 reps x 4 sets

Smith machine reverse grip barbell row
30kg x 15 reps
40kg x 12 reps
50kg x 10 reps x 2 sets

Seated cable row
47kg x 12 reps
57kg x 10 reps
67kg x 8 reps x 2 sets

Machine single arm row
25kg x 10 reps each side x 4 sets

Superset machine rear delt flye and bendover lateral raise
40kg and 4 kg x 10 reps x 15 reps x 3 sets

Non-PT #31 (Legs, Arms, Chest & Front/Side Delts)

Machine incline leg press

80kg x 25 reps x 3 sets

Dumbbell bicep curl & tricep kickback

12kg & 10kg x 12 reps each x 4 sets 

Machine pectoral flye
47kg x 20 reps
61kg x 10 full reps x 15 partial reps x 4 sets

Flat dumbbell bench press & dumbbell flye

24kg & 12kg x 10 reps x 12 reps x 4 sets

Pullover and push-ups

24kg and body weight x 12 reps each x 3 sets

Superset military shoulder press and upright row

25kg x 12 reps each x 3 sets

Reverse grip military shoulder press

15kg x 12 reps x 4 sets