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 85..BACK!!

Worked me back yesterday...wasn't the ideal workout due to people hogging the weights, but I got it done.

- 1 set of pulldowns, 25 kgs for 30 reps.

- 3 sets of chin ups, 10 reps, 7 reps, 6 reps followed by an assisted 7 reps.

- 3 sets of seated rows, 63 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 7 reps followed by 49 kgs for 7 reps.

- 3 sets of high rows, 70 kgs for 12 reps, 80 kgs for 10 reps, 100 kgs for 8 reps.

- 3 sets of close grip pulldowns, 49 kgs for 12 reps, 63 kgs for 10 reps, 70 kgs for 8 reps.

Gym Day 82..BACK!!!

Had a pretty awesome workout on saturday, did a pure Back day.

- 3 sets of Chin Ups, 10 reps, 8 reps, 20kg supported 10 reps.

- 3 sets of High Seated Rows, 80 kgs for 12 reps, 100 kgs for 10 reps, 120 kgs for 8 reps.

- 2 sets of Pulldowns, 63 kgs for 10 reps, 70 kgs for 10 reps.

- 2 sets of Seated Rows, 63 kgs for 8 reps, 70 kgs for 6 reps.

Gym Day 66...Back and Shoulders...

Did this yesterday..

Back

-3 sets of pull-ups, 12 reps, 8 reps, 6 reps

-3 sets of seated rows, 56 kgs for 12 reps, 63 kgs for 10 reps, 70 kgs for 8 reps

-3 sets of seated high rows, 70 kgs for 12 reps, 90 kgs for 10 reps, 100 kgs for 6 reps

-3 sets of pulldowns, 63 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 8 reps

Shoulders

-3 sets of barbell shoulder presses, 20 kgs for 14 reps, 30 kgs for 10 reps, 30 kgs for 8 reps

-3 sets of lateral raises, 10 kgs for 8-10 reps

-3 sets of upright rows, 30 kgs for 8-10 reps

Gym Day 64..Back and Biceps...

Back

3 sets of Pull-Ups, 15 reps, 9 reps, 6 reps

4 sets of Pulldowns, 50 kgs for 12 reps, 70 kgs for 10 reps, 70 kgs for 8 reps, 70 kgs for 6 reps

3 sets of Low Cable Rows, 40 kgs for 10 reps, 50 kgs for 8 reps, 45 kgs for 8 reps

3 sets of Seated Rows, 50 kgs for 10 reps, 65 kgs for 8 reps, 70 kgs for 8 reps

Biceps

3 sets of Bicep Curls, 20 kgs db's for 10 reps, 20 kgs for 8 reps, 18 kgs for 8 reps

3 set of High Cable Double Biceps curls, 12.5 kgs for 10 reps, 15 kgs for 8 reps, 10 kgs for 9 reps

2 sets of Cable Barbell curls, 20 kgs for 8 reps, 20 kgs for 8 reps

2 sets of Cable curls, 25 kgs for 10 reps, 25 kgs for 8 reps

Gym Day 60 and 61...

This was for Thursday (chest/ triceps) and Friday (back/ biceps)...

Chest

2 warm up sets of upper chest press, 20 kgs for 20 reps

3 sets of flat bench press, 60 kgs for 6-10 reps

3 sets of upper chest press, 40 kgs for 12 reps, 50 kgs for 10 reps, 50 kgs for 8 reps

3 sets of incline dumbbell flys, 12.5 kgs for 10 reps

2 sets of pec dec, 56 kg for 10 reps, 63 kgs for 8 reps.

Triceps

3 sets of pushdowns, 65 kgs for 12 reps, 70 kgs for 10 reps, 75 kgs for 8 reps

3 sets of overhead rope extensions, 40 kgs for 12 reps, 50 kgs for 10 reps, 55 kgs for 6 reps

2 sets of kickbacks, 12.5 kgs for 10 reps

Back

2 warm up sets of pulldowns, 30 kgs for 20 reps, 35 kgs for 15 reps

3 sets of pull ups, 8-10 reps

3 sets of high seated rows, 80 kgs for 10 reps, 100 kgs for 8 reps, 100 kgs for 7 reps

3 sets of single arm dumbbell rows, 28 kgs for 8-10 reps

3 sets of pulldowns, 56 kgs for 10 reps, 63 kgs for 8 reps, 70 kgs for 6 reps

Biceps

3 sets of barbell curls, 30 kgs for 10 reps, 35 kgs for 10 reps, 35 kgs for 8 reps

3 sets of preacher curls, 40 kgs for 10 reps, 45 kgs for 8 reps, 50 kgs for 6 reps

2 sets of dumbbell curls, 20 kgs for 8 reps followed by 12.5 kg hammer curls

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.