Monday, 14 September 2009

Gym Day 24 and 25...

Last thursday 10th of September I worked my Arms.

It's 4 days later so i cant remember that well..dammit..that was the whole point of doing this, so I knew what I fail.

Triceps 2 warm up sets on the tricep extension machine 25 reps each. Moved to do some skull crushers, 3 sets of 10 reps with 15-20 kgs.

One arm overhead tricep extensions with 10 kgs then 12.5 kgs for 10 reps. Pushdowns for 4 sets. started with 70 kgs for 10 reps then 75 for 8 reps then 2 cheating sets with 85 and 90 kgs for 12 reps each.

Then for biceps 3 sets of barbell curls max weight 35kgs, then dumbbell curls with 22 kgs for 8-10 reps then moved down to 12.5 kgs to failure.

I then did 3 sets of preacher curls and 1 set of concentration curls to finish.

TODAY I worked Chest and Triceps.

Started with Flat bench press. Did 20 kgs for 25 reps. Then 30 kgs for 15 reps. Then moved up to 70 kgs for 8 reps. Then did 2 more sets with 60 kgs for 5-8 reps.

Followed this up with 3 sets of incline dumbbell bench press super setted with incline flys. 22 kgs for the press and 8kgs for the flys. 8-10 rep press followed by 4-6 rep flys.

Then 2 sets of incline chest press for 3 sets. 50 kgs for 10 reps, 55 kgs for 6 reps then 8 reps for 40 reps.

2 sets of machine chest press for 2 sets with 56 kgs for 10 reps. Then 3 sets on the pec dec for 3 sets.

Then my tricep work out was pretty much the same as thursdays.