had math make-up class in the morning. only like 11 people turned up. den went to bishan gym alone. but fortunately i met johnny. thanks a million man. i wouldn't have done chest/triceps if no one was gonna spot, but he was there to help me. :D

Chest/triceps

Flat barbell bench press
20kg x 20
50kg x 12
60 kg x 8
65kg x 5
70kg x 3

Incline dumbbell press
22.5kg x 8
22.5kg x 8
22.5kg x 8

Incline dumbbell flyes
12.5kg x 8
12.5kg x 6
12.5kg x 6

Dumbbell pullovers
20kg x 8
20kg x 8
20kg x 8

Lying triceps extension with ez barbell
15kg x 12
15kg x10
15kg x 10

Rope pulldown
5 sets, increasing load, machine

Dips
1 set to failure

(Yesterday)
Tabata crunches
Tabata squats
Tabata calves raises
Tabata bicycle