Chest and triceps

Bench press - 110lb x 8, 7, 5

Incline dumbbell bench press - 35lb x 11, 7, 8

Dips - 11, 8, 7

Cable crossover  - 25lb x 15; 30lb x 8, 9

Chest press machine - 5 minute burn

EZ bar skull crushers - 50lb x 11, 10, 9

Dumbbell extensions - 17.5lb x 15, 12, 13 per arm

Cable tricep extensions - 5 minute burn

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Some ab work (crunches and twists)

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Afternoon: one hour swimming with Madi.

Chest and triceps

Bench press - 110lb x 9, 7, 5

Incline dumbbell bench press - 35lb x 12, 9, 9

Dips - 10, 8, 7

Cable crossover  - 25lb x 14, 10; 20lb x 12

Chest press machine - 5 minute burn

EZ bar skull crushers - 50lb x 12, 9, 9

Dumbbell extensions - 17.5lb x 14, 12, 10 per arm

Cable tricep extensions - 5 minute burn

Chest and triceps

Decline bench press - 100lb x 12, 10, 8

Dumbbell bench press, drop sets - 45lb/35lb/25lb
8/5/5, 4/3/3, 0 (didn't do 45lb)/7/5

Dips - 8, 6, 5

Crossover cable flies - 30lb x 11, 9, 7

Push-ups - 5 minute burn

EZ bar skull crushers - 50lb x 12, 9, 9

Dumbbell extensions - 22lb x 15, 25lb x 12, 11

Chest and triceps

Bench press - 95lb x 12, 10, 8

Incline dumbbell bench press - 35lb x 10, 9, 8

Dips - 10, 8, 6

Incline dumbbell flies - 25lb x 14, 10, 8

Chest press machine @ 80lb - 5 minute burn

EZ bar skull crushers - 55lb x 9, 8, 7

Dumbbell extensions - 20lb x 13, 14, 12

Cable tricep extensions - 5 minute burn

I just clicked on a Facebook ad for Make Health Last, which has an online assessment questionnaire about healthy lifestyles. Here's why it's a load of bollocks:

(1) After answering a question about my height (5' 4"), weight (147lb) and waist size (28"), I was shown the message: "Your Body Mass Index (BMI) or waist measurement suggests you could benefit from losing some weight. When would you be willing to start making changes?" Overweight? F@#* off! That's because of muscle mass, you idiots, not a lard arse! I wear kids' clothes, for goodness' sake!

(2) When asked about my diet: "Eat high fat foods such as whole dairy products, fatty meats, donuts, cookies, or deep-fried foods such as battered fish, fish and chips, samosas or Jamaican patties?" So you're grouping whole dairy and fatty meat alongside donuts and cookies? Hmm...

(3) "Your answers suggest that you could benefit from eating a healthier diet. When would you be willing to make changes to eat a healthier diet?" Try never.

https://makehealthlast.ca/

Chest and triceps

Bench press - 95lb x 12, 10, 8

Incline dumbbell bench press - 35lb x 10, 8, 8

Dips - 12, 8, 7

Cable flies - 30lb x 12, 9, 7

Chest press (machine) @ 80lb - 5 minute burn

EZ bar skull crushers - 55lb x 10, 9, 8

Dumbbell extensions - 20lb x 15; 25 x 12, 10

Cable tricep extensions - 5 minute burn

Chest and triceps

Bench press (laying on the ground) - 95lb x 12, 8, 6

Decline dumbbell bench press - 35lb x 12, 10, 10

Dips - 12, 8, 7

Dumbbell flies - 25lb x 17; 30 x 9, 9

Push-ups, feet elevated on a Swiss ball - 5 minute burn

Barbell skull crushers - 50lb x 8, 6, 5

Dumbbell extensions - 17.5lb x 16, 12, 12

Cable tricep extensions - 5 minute burn

Been a while since I did one of these...

May 2013

Chest and triceps

What's not to like about this picture?

Bench press (rack) - 105lb x 11, 8, 7

Incline dumbbell bench press - 35lb x 11, 9, 8

Dips - 11, 9, 7

Cable flies @ 30lb x 10, 9, 7

Vertical chest press machine @ 50lb - 5 minute burn

EZ bar skull crushers @ 50lb - 13, 10, 8

Dumbbell extensions - 15lb x 15, 15; 17.5lb x 12

Ran out of time, so I couldn't do a 5 minute burn of cable tricep extensions.