Yesterday was another chest day at the gym. To warm up I did 12 minutes medium intensity on the cross trainer which got the blood flowing (on the hill profile to give some variety).

I then started with an light set on the chest press machine as follows (weights and reps are approx. as from memory, but shall start a log shortly):

Chest Press Machine:
18 reps x 45kg
16 reps x 55kg

The work-out then followed as:

Dumbell Press
18 x 32kg (highest weight dumbell unfortunately)
16 x 32kg
16 x 32kg

Cable Flies
10 x 60kg
9 x 80kg
8 x 80kg

Inclined Press Machine
12 x 45kg
10 x 55kg
10 x 55kg

Barbell Flat Chest Press
10 x 70kg (assuming bar is 10kg)
8 x 80kg
6 x 85kg**
6 x 80kg

** Failed on the last rep and it's times like these you realise the importance of a gym pal as I had to roll the bar off me! Oops!

To finish the session off I did 100 crunches (30, 3 30, 30, 10).

Job done!