Feeling fed up and fighting against myself.
No excuses!
Focus on the Pectoralis Minor & Abs.

Incline Bench Press:
1. 20kg x 20 reps
2. 40kg x 20 reps
3. 50kg x 15 reps
4. 60kg x 12 reps
5. 70kg x 8 reps
6. 75kg x 8 reps
7. 80kg x 6 reps
8. 85kg (187lbs)x 4 reps
9. 85kg x 4 reps
10. 80kg x 6 reps
11. 75kg x 8 reps
12. 70kg x 9 reps
13. 65kg x 10 reps
14. 60kg x 12 reps

Peckdeck Flyes:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 14 reps
4. 55kg (121lbs) x 12 reps
5. 62kg (136lbs) x 10 reps
6. 70kg (154lbs) x 6 reps

LF Abdominal Machine. Each set followed by a 30 seconds Abdominal Vacuum pose:
1. 35kg x 50 reps
2. 45kg x 40 reps
3. 55kg x 30 reps
4. 65kg x (143lbs) x 20 reps

Cable Crunches. Each set followed by a 20 seconds vacuum pose:
1. 42,5kg x 20 reps
2. 45kg x 20 reps
3. 47,5kg (104lbs) x 15 reps
4. 50kg x (110lbs) x 15 reps
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