Gym Day 111...Back...

Worked back at the gym today, meant to do biceps also, but gave up on that one, wasn't in the mood at all.

Warmed up with machine pulldowns, 20 kg for 10 reps, 30 kg for 10, 40 kg for 10.
- 4 sets of pull ups, 10 reps, 8 reps, then 2 sets of narrow grip chin ups, 6 reps and 5 reps.
- 2 sets of bent over rows, 30 kg for 8-10 reps.
- 3 sets of pulldowns, 70 kg for 8 reps, 80 kg for 7 reps, 90 kg for 5 reps, drop set to 70 kgs for 4 reps, followed by 50 kg for 3 reps.
- 3 sets of lower back extensions, 35 kg for 10 reps, 40 kg for 10 reps, 35 kg for 10 reps.
- 3 sets of low pulley rows, 50 kg for 10 reps, 55 kg for 10 rep, 60 kg for 8 reps.

Gym day 67..Triceps..Biceps..Traps..

Went to the gym after work on Friday. After a long ass day at work where I started at 6.30 and we had no change in our tills so any transaction had me worried..I was just waiting for someone to spend 1.10 and give me a £20 note..but I managed it. Anywho after the longness I reallly didn't feel like going, but its when you slack off that you lose all that you've worked for so I powered through.

Triceps

- 4 sets of pushdowns, warm up set with 30 kgs for 20 reps, 55 kgs for 12 reps, 65 kgs - for 10 reps, 75 kgs for 10 reps

- 3 sets of over head cable extensions, 30 kgs for 14 reps, 40 kgs for 10 reps, 50 kgs for 8 reps

- 2 sets of dumbbell tricep extensions, 20 kg dumbbell for 8-10 reps

- 2 sets of kickbacks, 12 kg dumbbells for 10 reps, 14 kg for 8 reps

Biceps

- 4 sets of dumbbell curls followed by hammer curls, warm up set 12 kgs db's for 20 reps, 22 kg dumbbells for 10 reps followed by 10 kg hammers for 10 reps, 22kgs curls for 9 reps followed by 9 reps of hammers with 10 kgs, 18 kg curls followed by 10 kg hammers for 8 reps.

- 3 sets of single arm dumbbell preacher curls, 14 kg dumbbells for 8-12 reps

- 3 sets of high double arm cable curls, 12.5 kgs for 10 reps, 12.5 kgs for 8 reps, 10 kgs for 8 reps

Traps

- 3 sets of dumbbell shrugs with 28 kg dumbbells for 8-12 reps

Gym Day 65..Chest and Triceps...

Chest

-5 sets of chest press, 10 kgs for 20 reps - 25 kgs for 10 - 35 kgs for 10, 55 kgs for 10 reps, 65 kgs for 10 reps, 75 kgs for 10 reps, 91 kgs for 5 reps

-4 sets of pec dec, 56 kgs for 12 reps, 56 kgs for 10 reps, 63 kgs for 10 reps, 70 kgs for 8 reps

-3 sets of incline chest press, 40 kgs for 10 reps, 50 kgs for 10 reps, 50 kgs for 8 reps

-3 sets of cable cross overs, 25 kgs for 10 reps, 30 kgs for 10 reps, 30 kgs for 8 reps

Triceps

-4 sets of pushdowns, 50 kgs for 15 reps, 65 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 8 reps

-3 sets of overhead cable extensions, 25 kgs for 15 reps, 50 kgs for 10 reps, 50 kgs for 10 reps

Gym Day 58 and 59...

This was last week Thursday and Friday, worked Chest, Triceps, Back and Biceps...

Chest

1 set chest press, 20 reps

3 sets of incline dumbbell bench press, 10 reps

3 sets of incline dumbbell flys, 10 reps

3 sets of pec dec, 10 reps

Triceps

3 sets of pushdowns

3 sets of kickbacks

Back

3 sets of pull ups, 8-10 reps

3 sets of pull downs, 70 kg for 10 reps, 75 for 8, 80 for 6 (all involved drop sets)

3 sets of seated rows, 10 reps

3 sets of upper back rows,

3 sets of lower back extensions

Biceps

3 sets of dumbbell curls, 18 kgs for 10 reps, 18 kgs for 8 reps, 14 kgs for 10 slow reps.

3 sets of double arm high cable curls, 8-10 reps

3 sets of hammer curls, 12 kgs for 10 reps.