Gym Day 97-98...Back, Biceps and Shoulders...

Back was worked on Tuesday.

- 2 sets of wide grip pull ups, 8-10 reps.
- 2 sets of narrow grip pull ups, 8-10 reps.
- 4 sets of t-bar rows, 20 kgs for 15 reps, 40 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 6 reps super set down.
- 3 sets of pulldowns, 63 kgs for 10 reps, 70 kgs for 10 reps, 84 kgs for 8 reps.

Today worked Shoulders and biceps.

- warmed up with 10 side laterals with 8kgs, 10 front raises with 8 kgs and 10 shoulder presses with 8 kgs.
- 1 set of shoulder press with 10 kgs for 10 reps.
- 4 sets of arnold press, 24 kgs for 10 reps, 26 kgs for 10 reps, 20 kgs for 10 reps, 20 kgs for 8 reps.
- 3 sets of side laterals, 10 kgs for 15 reps, 12.5 kgs for 10 reps, 14 kgs for 6 reps.
- 3 sets of cable front raises, not sure of the weight 8-10 reps.
- 3 sets of rear delt extensions, 50 kgs for 10 reps, 55 kgs for 10 reps, 65 kgs for 8 reps.

Biceps
- 4 sets of dumbbell curls followed by hammers, 8 kgs for 12 reps, 24 kgs for 10 reps followed by 8 kgs hammers for 6 reps, 20 kgs for 8 reps followed by 14 kg hammers for 5 reps, 18 kgs followed by 14 kg hammers for 4 reps.
- 2 sets of cable curls, 60 kgs for 10 reps, 65 kgs for 10 reps.
- 3 sets of high double arm cable curls, 10 kgs for 10 reps, 12.5 kgs for 10 reps, 15 kgs for 8 reps.

Usher - There Goes My baby

This is where HIP HOP came from yo...

THIS IS HIP-HOP! from Airwave Ranger on Vimeo.

WTF!!!!!!!!!!!!!!!!!!!!!!!!!! Seriously.

Big Sean - What U Doin (Bullshittin) first single...

This is G.O.O.D Music (Kanyes Label) artist's Big Seans's first single...dudes had 2 crazy mixtapes, Finally Famous: the Mixtape and U Know Big Sean. His official album Finally Famous is due out later this year and I am hyped for it already, especially as Eminem has confirmed he will be on it. Props to my by Joleon (@JOLEONDAVENU)for putting me on to big Sean.

Gym Day 96..chest and Triceps...

Today, well yesterday I worked chest and triceps...was TOTALLY not the workout I wanted to do but the gym was full of concession members on all the stuff I wanted to use. Nothing worse then wanting to use the bench and there are 5 guys working out together on one and on the other some freak doing unconventional stuff.

Anywho on to the workout...

Chest
- 8 sets of upper chest press, 20 kgs for 15 reps, 20 kgs for 15 reps, 40 kgs for 10 reps, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 reps, 85 kgs for 8 reps.
- 4 sets of pec dec, 49 kgs for 10 slow reps, 63 kgs for 10 reps, 70 kgs for 10 reps, 84 kgs for 8 reps.
- 3 sets of dips, 10-12 reps.

Triceps
- 4 sets of machine tricep extensions, 25 kgs for 15, 40 kgs for 10 reps, 45 kgs for 10 reps, 50 kgs for 8 reps.
- 4 sets of pushdowns, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 reps.

WORLD CUP FINAL...

Not much to say..its going on now..pretty good match, couldn't really have asked for a better final..although surprisingly I would like to have seen Germany in the final.

Twitter is on fire right now, nothing better then when there is a big event going on, Twitter is just super popular. Still pissed people haven't bothered to hop aboard the Twitter train yet.

Anywho back to the football..live update lol, 12.33 in, Spain are looking the better side for sure. You can get the ball off them which mean you can't score. I think its gonna take a bit of magic from Robben or Van Persie for them to have a sniff. With Iniesta, xavi and Pedro running about anything can happen on Spains side.

Holland really are looking to cagey right now..booking for Van Persie..not surprised..dude really has a hot head.

4 yellow cards already, that mug Howard Webb is living up to his reputation. Although some were deserved, like Van Bommell who smashed a guy.

WOW big Boot to the chest there..WTF De Jong..Citeh scumbag.

Ok was actually considering doing a veryyyyy random live blog of my whole experience watching the world cup..but i failed to factor in that it will effect my viewing lol..I love me some multi-tasking but this is ridiculous..ok ashley signing off.

PS. got nooo idea why i am doing this right now lol.

NEW lloyd banks - Love and Hate...

Gym Day 94 and 95...

On Wednesday worked Back and Biceps
- 4 sets of pulldowns, 35 kgs for 15 reps, 70 kgs for 10 reps, 84 kgs for 10 reps, 91 kgs for 7 reps.
- 3 sets of high seated rows, 80 kgs for 10 reps, 90 kgs for 10 reps, 100 kgs for 10 reps.
- 3 sets of T-bar rows, 40 kgs for 10 reps, 60 kgs for 10 reps, 40 kgs for 6 reps.
- 2 sets of chin ups, 6-10 reps

Biceps
- 4 sets of preacher curls, 20 kgs for 15 reps, 40 kgs for 20 reps, 45 kgs for 10 reps, 50 kgs for 7 reps.
- 3 sets of dumbbell curls, 20 kgs for 10 reps, 22 kgs for 8 reps, 17.5 kgs for 8 reps.
- 1 set of barbell curls, 30 kgs for 10 full reps, 10 partial reps top to middle and 10 partial reps bottom to middle.



On Thursday worked Shoulders and did Cardio.

Shoulders
- 2 sets of machine shoulder press, 35 kgs for 15 reps.
- 1 set of standing dumbbell shoulder press, 20 kgs for 10 reps.
- 3 sets of arnold press, 20 kgs for 10 reps, 22 kgs for 10 reps, 22 kgs for 10 reps.
- 3 sets of lateral raises, 10 kgs for 10 reps, 12.5 kgs for 10 reps.
- 3 sets of front raises, 10 kgs for 10 reps.

Traps
- 3 sets of superset shrugs, 30 kg dumbbells for 10 reps followed by 16 kg for 15 reps.

Carido
15 minutes on the tredmilll

Gym Day 93 Chest and Triceps...

Chest
- 5 sets of Upper Chest press, 30 kgs for 12 reps, 30 kgs for 14 reps, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 8 reps.
- 1 set of Bench Press, 60 kgs for 10 reps.
- 3 sets of Incline Dumbbell press, 20 kgs for 12 reps, 20 kgs for 12 reps, 22 kgs for 10 reps.
- 4 sets of Cable Crossovers, 25 kgs for 10 reps, 30 kgs for 10 reps, 35 kgs for 8 reps, 40 kgs for 6 reps.

Triceps
- 4 sets of Pushdowns, 50 kgs for 15 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 8 reps.
- 3 sets of dips, 10 reps each.
- 3 sets of Tricep Machine Extensions, 40 kgs for 10 reps, 40 kgs for 8 reps, 30 kgs for 10 reps.

Gym day 90..91..92...oops forgot to update...

90 was on Monday, worked chest and triceps..

Chest

4 sets of bench press, 40 kgs for 12 reps, 60 kgs for 10 reps, 80 kgs for 8 reps, 20 kgs for 10 reps.

3 sets of flys, 12.5 kgs for 10 reps

3 sets of chest press, 40 kgs for 15 reps, 60 kgs for 10 reps, 40 kgs for 12 reps.

Triceps

4 sets of pushdowns, 40 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps 85 kgs for 10 reps.

4 sets of tricep extensions, 25 kgs for 10 reps, 20 kgs for 10 reps, 20 kgs for 10 reps, 20 kgs for 8 reps.

2 set of tricep machine extensions, 40 kgs for 10 reps.

91 was done on Tuesday..

Back

3 sets of pulldowns, 50 kgs for 10 reps, 70 kgs for 10 reps, 84 kgs for 10 reps.

3 sets of high machine rows, 80 kgs for 10 reps, 100 kgs for 10 reps, 100 kgs for 10 reps.

3 sets of seated rows, 63 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 4 reps.

Shoulders

3 sets of shoulder press, 25 kgs for 10 reps, 30 kgs for 10 reps, 35 kgs for 10 reps.

3 sets of upright rows, 40 kgs for 10 reps, 50 kgs for 10 reps, 50 kgs for 10 reps.

3 sets of cable raises, 25 kgs for 10 reps followed by 15 kgs plate for 10 reps.

3 sets of seated shrugs followed by standing shurgs, 30 kgs for 10 reps followed by 20 kgs for 10 reps.

92 was today, worked BICEP!!

1 set of cable curls, 25 kgs for 40 reps.

3 sets of bicep curls, 26 kgs for 8 reps, 22 kgs for 8 reps, 20 kgs for 8 reps.

3 sets of high cable double bicep curls, 10 kgs for 10 reps, 12.5 kgs for 10 reps, 12.5 kgs for 6 reps followed by 5 kgs for 6 reps.

2 sets of seated hammer curls, 12.5 kgs for 10 reps.