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 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.