Friday, 7 August 2009

Gym Day 14...back and bi's AND shoulders...

Worked my back, biceps and shoulders today, the work out sucked. People kept using the machines i wanted to use so nowt went to plan. I went to late in the day perhaps, wont do that again.

For Back, started with 4 sets of pulls ups, 8-10 reps. Then 3 sets of pulldowns, 8-10 reps. 3 sets on the upright rows, max weight 70 kgs. 2 sets of barbell rows (that didn't work for me, just hurt). Then 2 sets of signal arm rows then finished with 2 sets of seated rows.

For Biceps , started with 4 sets of preacher curls, then a kind of super set with ex-bar curls and seated dumbbell curls. Crappy weights for this 20 kgs on the ez-bar and 10kg dumbbells. I then did 2 sets of cable single arm curls, about 25 kgs for 10 reps. Then finished with 2 sets of dumbbell curls 12.5 kgs for 10 reps.

Wow it really seems like i over trained today. Anywho on to shoulders.

Started with 4 sets on the shoulder press machines. Then 3-4 sets of lateral dumbbell raises (my fav exercise) used 8 and 10 kg dumbbells. Then I did 3 sets of upright rows and finished with 2 more sets of should presses for fun.