Another good workout CHEST-BI/S-ALL WENT WELL AND UPED MY WIEGHT ON ALL EXERCISES
CHEST- INCLINE FLYES-16X15KG-12X17.5KG-10X20KG-2X25KG+6X20KG
MACHINE FLYES-16X25KG-12X30KG-10X35KG-8X40KG
BICEPTS-SEATED DUMB CURLS-16X7.5KG-12X10KG-10X12.5KG-8X15KG.
HAMMER CURLS -16X7.5KG-12X10KG-10X12.5KG-8X15KG.
21'S 1- EMPTY BAR
2- 5KG
3- 10KG
4- 15KG
FORE ARMS- REVERSE BEHIND BACK CURLS-16X5KG
12X10KG
10X15KG
8X20KG
CHEST-FLAT BENCH PRESS
-16X22.5KG
12X27.5KG
10X32.5KG
8X37.5KG

Also ran for twenty five minutes which was fun and really enjoyed it.must admit though its been so long since i did any cardio was a bit of a shock to the system.Well at work again tonight can/t wait to train again tommorow and think i will do 25 minutes swimming as well as the running.Still stopped smoking and am feeling great one minute the next in a daze and really stressed.This i hear is ment to last for at least a couple of weeks,anyone out there with some experience of this could u give me some encouragement on the matter in hand,thanks.the gym i go to is very basic and there is usually no one there to spot u.there is no smith machine no calf machine no calbe curl machine ,no squat bar or stands,,,any suggestions about how to train right in this sort of gym please would be greatly apprecated

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