Wednesday, 2 September 2009

Gym Day 20 and 21...

Monday was Chest and shoulders day.

Started with 2 warm-up sets on the chest press with 23 kgs for 30 reps each. Then I moved up to 84 kgs and did 8 reps, then 77 kgs for 8 then 70 kgs for 8 reps.

Then I did my superset of Incline dumbbell press and incline dumbbell flys. i used 22kgs for the press and 8kgs for the flys...did about 8 reps on the press followed by 5 reps with the flys.

Then the upper chest press machines..started with 50 kgs, managed 9 reps, then 45 kgs for 8 then 45kgs again for 6 reps.

I finished the chest work out with 3 sets on the pec dec, 12 reps on 56 kgs, then 8 reps on 63 and finished with 7 reps on 70 kgs.

Shoulders time..started with 30 kgs on the shoulder press for 12 reps. Then 35 kgs for 10 reps twice. Then side laterals with 10kgs 3 times 10 reps. And i finished with upright rows 20kgs 3 times 10 reps.

Tuesday I worked back and traps.

Started doing chin ups...They felt surprisingly easy for once, lately i had been doing 6 reps but i managed a nice 8 reps which I was happy about. I then used 15kgs assist and did 8 more, then 20kgs assist for another 8 reps.

Then 3 sets on the seated row machine. Started with 56 kgs for 10 reps, then 63 kgs for 8kgs then 70 kgs for 6 reps and i then immediately moved down to 42 kgs for another 5 reps.

Then the high seated row machine, started with 50kgs for 15 reps, then 70kgs for 10 reps then 80kgs for 8 reps.

Then came the lat pulldowns, started with 63 for 10 reps, then 70 for 6 reps and i immediately moved down to 42 kgs and did7 more reps.

I finished the workout with bent over dumbbell rows. Started with 30 kgs for 5 reps then moved down to 17.5 kgs for 5 more reps. I did this 3 times on each arm.

I then did Shrugs for my traps using 30kg dumbbells for 10 reps...I did 3 sets of this, i then moved down to 26kgs and did 2 more sets.