Wednesday 9 September 2009

Gym Day 22 and 23...chest and shoulders, back and traps...

Monday Chest and Shoulders.

6 sets of flat bench press. 2 were warm ups. 80 kgs 10 reps, 90 kgs 4 reps, 75 kgs 8 reps, 70 kgs 8 reps.

Dumbbell incline bench press and Dumbbell Flys super set. 26 kg 5 reps, 8 kg 6 reps flys. 22kgs 6 reps, 8 kg 8 reps flys. 22 kgs 6 reps 8 kgs 10 reps flys.

Upper chest press. 50 kgs, 9 reps. 40 kgs x2 8 reps each.
Pec dec 3 sets. 56, 63, 70 kgs.

Chest press 1 set 56 kgs.

Shoulders.
Shoulder press 20 kgs for 15 reps. 30 kgs for 10 reps, 30 kgs for 8 reps.

Lateral raises 10x 3 wit h10 kg dumbbells.

Cable upright rows, 3 sets 55 kgs, 60 kgs x2 for 10 reps.

Today back and Lats.

3 sets chin ups. 10 solo dolo. 1 with 15 kgs support, then 20 kg support, bot hfor 9 reps.

High seated rows, 40 kg warm up for 10 reps. 80 kg 10 reps, then 90 kg for 9 then 85 kg for 8 reps.

Bent over rows, 30 kgs 5 reps then 16 kgs for another 5 reps. Did this 3 times.

Seated rows, 56 kg for 10, 63 for 9, the 63 kgs for 8.

Pull downs, 56 kgs for 10, 63 kgs for 10, 70 kgs for 5 then moved to 35 kgs for 15 straight away.

3 sets of shurgs with 26 kgs dumbbells.


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