Gym Day 77, 78 and 79...

Wow..I totally forgot to put these on, probably wont even remember what I did, so I will be very brief.

So Gym day 77 was while I was in Beirut..yes I found time to go to the gym..it was at like 10.30pm after a long day shooting the commercial...

Chest

4 sets of bench press, 40 kgs for 15 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 reps.

3 sets of incline bench press, 40 kgs for 10 reps, 60 kgs for 10 reps, 60 kgs for 10 reps.

Biceps

4 sets of dumbbell curls and hammers, 10 kgs for 10 reps, followed by 10 kgs for 10 reps or hammers. 20 kgs for 7 reps followed by 10 kgs for 8 reps. 18 kgs for 7 reps followed by 10 kgs for 10 reps. 16 ksg for 8 reps, followed by 10 kgs for 8 reps.

Shoulders

3 sets of Arnold Press, 14-16 kgs for 3 sets for 10 reps.

Gym Day 78

This was on Monday, worked Chest, Triceps and Shoulders...

Chest

4 sets of bench press, 40 kgs for 15 reps, 60 kgs for 10 reps, 70 kgs for 10 reps,

3 sets of incline dumbbell press, 22 kgs for 10 reps, 25 kgs for 10 reps, 25 kgs for 10 reps.

2 sets of incline flys, 10 kgs for 10 reps.

2 sets of pec dec, 60 for 10 reps, 75 for 8 reps.

Triceps

4 sets of pushdowns, 60-80 kgs for 8-10 reps

3 sets of overhead extensions, 45-55 kgs for 8-10 reps

1 set of kickbacks, 10 kgs for 10 reps

Shoulders

3 sets of shoulder presses, 25-30 kgs for 8-10 reps

Gym Day 79

This was done on Tuesday

4 sets of pullups, 12 reps, 8 reps, 2 spotted reps for 8-10 reps.

3 sets of low cable rows, 45 kgs for 12 reps, 55 kgs for 10 reps, 60 kgs for 8 reps.

3 sets of pulldowns, 65 kgs for 10 reps, 70 kgs for 8 reps.

2 sets of seated rows, 65 kgs for 10 reps, 75 kgs for 8 reps.

Biceps

4 sets of high cable double arm bicep curls, 6.25 kgs for 10 reps, 12 kgs for 10 reps, 15 kgs for 8 reps, 18.5 kgs for 5 reps.

3 sets of dumbbell curls and hammers, 20 kgs for 7 reps followed by 10 kgs for 8 reps. 18 kgs for 7 reps followed by 10 kgs for 10 reps. 16 ksg for 8 reps, followed by 10 kgs for 8 reps.

2 sets of single arm concentration curls, 14-16 kgs for 10 reps.

1 set of cable curls, 55 kgs for 8 reps.

Travie McCoy (Feat. Bruno Mars) – Billionaire...

Gym Day 75..Back and Biceps...

Day off work today, me and my mate went to my gym for a workout, was pretty decent, played badminton after. NOT a good idea when you have destroyed your arms in the gym.

Back

- 2 sets of machine lat pulldowns, 20kgs for 10 reps, followed by 30 kgs for 10 reps, then 40 kgs for 19 reps. Did this all twice.

- 3 sets of pull ups, 13 reps, 8 reps, 10 assisted reps.

- 3 sets of seated rows, 65 kgs for 10 reps, 75 kgs for 10 reps, 85 kgs for 8 reps.

- 2 sets of lat pulldowns, 65 kgs for 10 reps, 70 kgs for 10 reps

- 2 sets of lower back extensions, 35 kgs for 12 reps, 45 kgs for 10 reps.

Biceps

-3 sets of bicep curls followed by hammers, 20 kgs for 10 reps followed by 12 kgs for 8 reps. 20 kgs for 7 reps followed by 12 kgs for 6 reps. 16 kgs for 8 reps followed by 12 kgs for 6 reps.

-3 sets of cable curlm 10-12 reps.

-2 sets of high double bicep curls, 10 kgs for 10 reps, 12.5 kgs for 10 reps.-

T-Pain signs Travic McCoy from gym Class Heroes to Nappy Boy...