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chest/back
chest:warm up bb bench: 10x60/10x80/
                                          2x8 100/2x5 110/2x3 120(drop set to 4x100/4x90)
                         dec db :3x8/10 40
                         inc bb:2x10 80/1x8 80(drop set 10x 70)

back:superset:pendlay bb row:8x80/8x90/2x5 100(last set drop set to 12 x 70)
                       kroc row:reps between 5 and 8 55kg

         superset:v grip tbar row:12x 75/12x80/12x90
                        pulldowns:3x12
                        chins:3 reps with as much of a squeeze as i cud

          rear delt cables:3x15

tri:dips:3x25/
     pushdowns 2x25
     pushups:fail
ez bar ab roll/weighted swiss ball abs

great pump,the 120 on bench was hard today but ill put that down to laying concrete all weekend.feeling good.pct going well,leaning up a bit.

pct going well,strength still there,mixing up my routines a bit.decided to do a bit of volume work today with shorter rest and supersets,i can barely walk....

legs/shoulders

legs:squats:2 warm up sets of 20 reps/20x 100/15x 120/15x140/3x8 160
        superset:45 press:3x20 170
                      extensions:3x15
                      45 press drop set:10x170/20x 150/8x130
        superset:calf press:3x20 150
                      sldl:3x10 110

shoulders:superset:seated neutral press with twist:10x30/4x8 32.5
                               bb shrug:10x140/2x10 160
                 superset:db lateral swing/lateral raise:3x10 25 swing/3x12 15 lat raise
                               seated neutral machine press:3x12 heavy as i cud

done a quick bi:superset:db hammer curl:2x10 20
                                        db inc curl:3x12 15
just doing a little arm work in my main routines to get a bit more size.
legs are wrecked,pumped.shoulders too even tho the weight was lighter than i can lift.
being busy lately so have been cheating with cereal/meusili so have a bit of carb bloat going on.
will get diet and cardio back on track for mon.weight still 100kg

Pleased to hear that the PCT is working well Viking. Excellent numbers there by the way. Re....the carbs do the same to me if i go over around 120g a day and end up looking like a walrus. I stick to fruit and veg with a small amount of wholegrains to keep the bloat off. Keep up the good work man.

arms/strength work

chest:flat db:3x12 40  superset with inc db 3x15 22.5

back:deads:5x110/5x140/5x160/5x180/3x200
         chins:3x10

arms: superset a:close grip bench:8x80/6x90/2x6 100
                           ez bar curl:8x50/6x55/6x55
          superset b:weighted dips:3x15 bw+10
                           bb curl:12x40/2x12 45
          superset c:ez bar extensions:10x50/12x 45/15x40
                           preacher machine:3x15
                           pushdowns:1xfail
weighted sit ups
leaned up a bit,bit more defined,dropped 1.5 lbs.

CHEST /BACK
changed it up today

chest:inc bb:10x80/8x90/3x5 100
          dec db:3x10 40
          flat bb:2x10 80/8x90/drop set:4x100,3x90,4x80,8x60

back:superset:chins 3 sets of 8 (good form ,to top of chest)
                       kroc row(with tri bar):3x8 50
         superset:v grip tbar row:3x10 80
                        pulldowns:3x12
         superset:bb pendlay row:3x12 80
                       cable reverse fly:3x15

tri:superset :2x15 close grip bench
                    2x 15 rope pushdown
                    1x reverse grip pushdown(rep out)
                     1x pushups(alternating between close and normal width)

chest was battered and my tri/back pumped.pleased with it,gonna mix up legs with presses/hack and front squats/lunges  and deads with rack pulls

legs/shoulders

legs:45press:2x20 waarm up serts/20x190/20x210/20x230
       hack squat:3x10 90
       front squat:8x70/8x80/8x90
       sldl:3x10 100
       extensions:2x 20

shoulders:seated bb press:8x55/8x60/8x65/8x70/8x75/5x80-drop set 10x50
                 superset:bb shrug:3x10 150
                 db lateral swing/raise:3x10 22.5 swing/3x10 15 lateral raise
                 seated machine neutral press:2x fail

legs were battered,the change was real good,shoulders pumped too.resting up starting back in mma tonight.

my last post on this cycle.
pct went great,no problems and strength and muscle still retained.
i was 100kg but since ive started back at mma(2hr sessions 2/3 a week) ive dropped to 96.5kg,i look bigger but a lot leaner.my weight training has suffered a little as since im still getting used to the mma training my back/shoulders are tired so my strength was down a bit but i used it to my advantage.
ive been switching up my training regularly and doing different movements to hit the body.im going to hit the weights hard now and try to stay at 96kg but put somne muscle on while droping fat wirth the classes.

therel be a review in the review section.