Return of the Tuna

Got me some tuna to last til the weekend, ill try to sneak in a can or two down tomorrow and the day after sometime after lunch. Watch out wet pantry !!

Chest & Biceps Day

DB Flat Bench
Triple Drop (6-8 reps to failure, rest 10 sec with weights, 2-4 reps to failure; rest 10 sec reduce weight by 50% rep to failure; rest 10 sec reduce weight by 50% rep to failure)
65lbs 12 reps, 4 reps; 35 lbs 8 reps; 20lbs 10 reps
65lbs 5 reps, 1 rep; 35 lbs 5 reps; 20lbs 6 reps

Pec Deck
Triple Drop
40 kg 11 reps, 4 reps; 30 kg 8 reps; 20kg 10 reps
40 kg 8 reps, 2 reps; 30kg 5 reps; 20kg 7 reps

Cable Cross
Triple Drop
5kg 14 reps, 5 reps; 2.5kg 10 reps
7.5kg 8 reps, 3 reps; 5kg 5 reps; 2.5kg 10 reps

Preacher Curl (EZ Bar)
Partials (6-8 reps to failure, rest 10 sec; 2-4 reps to failure, rest 10 sec; partial reps to failure)
50lbs 12, 3, 2
50lbs 5, 2, 1

DB Hammer Curl
Triple Drop
25lbs 8 reps, 1 rep; 20lbs 6 reps; 15 lbs 8 reps
25 lbs 5 reps, 0 rep; 20lbs 3 reps; 15 lbs 2 reps

Food
Breakfast: Coconut Bun!! x 2
Lunch: Nasi, Ayam goreng, telur x 2
Dinner: Tuna in water x 2, gardenia wholemeal x 2, dash of mustard