9 Jun 2013 chest, arms, abs

Smith machine incline press performed 8 sets at different angles

Incline flyes 4 x 15

Cable cross overs 6x12-15

Pushdowns 3x15

Machine extensions 3 x 12

One arm incline extensions 3x12-15

One arm extensions 3x10

Cable curls 3x15

Machine curls 3 x10-12

Concentration curls  6x12

Zottman curls 3x12-15

Db wrist curls 3x15

Bench knee-ins 3x20

Machine crunches 3x15

Leg raise 3x20

Hyperextensions 3x20

Rope crunches 3x15

I also trained hamstrings and calves. 

Weights were moderate with 30-45 seconds rest between sets.