This was not a good session..really wasn't up for it today.
3 sets of pull ups, 6-10 reps.
5 sets of t-bar rows, max weight 72.5 kgs for 6-15 reps.
3 sets of high rows, max weight 60 kgs for 6-10 reps.
3 sets of lat-pulldowns, 70 kgs for 6-10 reps.
1 set of seated rows, 56 kgs for 12 reps.
Wednesday, 30 September 2009
Gym Day 31..Back day...
Monday, 28 September 2009
Gym Day 30...Chest and Triceps...
Chest
1 set of bench press, 30 kgs for 25 reps.
4 sets of bench press, 70 kgs for 6-8 reps.
3 sets of incline dumbbell bench press, 22 kgs for 8-12 reps.
3 sets of cable cross overs, 30 kgs for 8-10 reps.
3 sets of incline chest press, 50 kgs for 6-10 reps
Triceps
3 sets of skull crushers, 25 kgs for 6-10 reps.
3 sets of machine tricep extensions, 50 kgs for 6-10 reps.
2 sets of dips, 6-8 reps.
3 sets of kickbacks, 12.5 kgs for 10-20 reps.
Saturday, 26 September 2009
Gym Day 29..Back..Shoulders and Biceps...
Wednesday 23rd I worked Back.
3 sets of pull ups, managed 10 on my own.
4 sets of t-bar rows, max weight 70kgs for 6 reps.
3 sets of high rows, 90kgs for 8-10 reps.
3 sets of lat pulldowns, 77 kgs, 6-10 reps
2 sets of seated rows, 56kgs, 6-10 reps.
Thursday 24th I worked Shoulders and Biceps.
Shoulders
4 sets of arnold press (inc 1 warm-up set), max weight 22kgs, 8-10 reps.
3 sets of lateral raises with 10 kgs, 8-10 reps.
3 sets of front raises with 10 kgs, 10-15 reps.
3 sets of rear dealt machine extensions, 49 kgs, 8-10 reps.
Biceps
4 sets of bicep curls (inc 1 warm-up set), max weight 22kg dumbbells, 8-10 reps.
3 sets of preacher curls, 45 kgs, 8-10 reps.
3 sets of hammer curls, 16 kg dumbbells, 8-10 reps.
2 sets of concentration curls, 15kg dumbbells, 6-10 reps.
Friday, 25 September 2009
Wednesday, 23 September 2009
Gym Day 28...Chest and Triceps...
This was done on Monday 21st of September.
Chest
1 set of chest press, 26 kgs for 20 reps
Incline bench press, 1 warm up set 20 reps of 30 kgs
3 sets of Incline bench press, 80 kgs 10 reps, 75 kgs 6 reps, 70 kgs 8 reps
3 sets of Incline dumbbell press, 22 kg dumbbells, 6-10 reps
1 set of incline flys, 12.5 kg dumbbells for 8 reps
3 sets of incline chest press, 50 kgs, 8-10 reps
3 sets of pec dec, 49, 57, 63 kgs for 8-10 reps
2 sets of dips, 8 reps
1 set of chest press, 35 kgs, for 18 reps
Triceps
3 sets of skull crushers, 25 kgs, 8-10 reps
3 sets on the tricep machine, 45, 50, 55 kgs, 8-10 reps
3 sets of kick backs, 12.5 kg dumbbells, 8-15 reps
3 sets of pushdowns, 63 kgs, 6-10 reps
Sunday, 20 September 2009
Gym Day 27...Shoulders and Biceps....
Shoulders
4 sets (1 warm-up) dumbbell shoulder press, max weight 22 kgs for 8 reps.
3 sets of front raises, 10 kgs 10-15 reps
3 sets of hmm..not sure what you call it, reverse on the pec dec. 49 kgs 8-10 reps
Biceps
3 sets of ex-bar curls, 35 kgs 8-10 reps
2 sets of dumbbell curls, 8-10 reps, 20 kgs
2 sets of hammer curls, 8-10 reps, 16 kgs
2 sets of concentration curls, 8-10 reps 15 kgs
3 sets of Double Handle High Biceps Cable Curls, 20 kgs each side for 10 reps
Traps
4 sets of shrugs, 30 kg dumbbells.
Thursday, 17 September 2009
Wednesday, 16 September 2009
Gym Day 26...
Wednesday Back and Legs
Back
3 sets of pull ups to failure
3 sets of t-bar rows 6-10 reps
3 sets of lever seated seated rows 10 reps
2 sets of seated rows 8-10
3 sets of pulldowns 8-10
Legs
3 sets of leg raises 10-15 reps
3 sets of hamstring extensions 10-15
4 sets of calf raises 10-15
KiD CuDi - Man On The Moon = ALBUM OF THE YEAR!!!
As the title of this blog post says, this is my fav album this year. There have been a few I have really liked like Asher's 'Asleep in the Bread Aisle and Em's Relapse, but I am just loving Cudi's album. I am surprised I love it so much as for the longest time I just couldn't see what the big deal was with this guy. Day n Nite was cool, but after that I was like meh nothing else going on.
Then I went to the Wireless festival where he performed and I was like WOW he is awesome. So I checked out his mixtapes again and for some reason it just clicked and I was really feeling him *pause*.
So I was really looking forward to the album and now having it many plays through, I bloody love it. You know an album is good when you very rarely press the skip button.
In My Dreams, Soundtrack 2 My Life, Simple As.., Solo Dolo, Heart Of A Lion, My World, Day N Nite, Sky Might Fall, Enter Galatic, Alive, CuDi Zone, Make Her Say, Pursuit of Happiness, Hyyerr...If you didn't know or realise these are the names of his songs, this is 14 out of 15 and these are the one's I like. The last song on the album is ok, but I am just not a huge fan of it. But 14 out of 15 isn't bad at all is it?
It's a very different album to whats out at the moment, he has this monotone singing style then he raps, his subject matters are different to everyone's. It's an album in the vain of a 808's and Heartbreaks or Andre 3000's The Love Below...it's rap but its kinda not rap, i's just different but awesome lol.
To wrap it up, defo worth a purchase, if you liked his singles so far you will love the album. Fav songs on the album are Alive and Pursuit of happiness...
Rating: 9/10
Tuesday, 15 September 2009
Monday, 14 September 2009
Gym Day 24 and 25...
Last thursday 10th of September I worked my Arms.
It's 4 days later so i cant remember that well..dammit..that was the whole point of doing this, so I knew what I did...blog fail.
Triceps 2 warm up sets on the tricep extension machine 25 reps each. Moved to do some skull crushers, 3 sets of 10 reps with 15-20 kgs.
One arm overhead tricep extensions with 10 kgs then 12.5 kgs for 10 reps. Pushdowns for 4 sets. started with 70 kgs for 10 reps then 75 for 8 reps then 2 cheating sets with 85 and 90 kgs for 12 reps each.
Then for biceps 3 sets of barbell curls max weight 35kgs, then dumbbell curls with 22 kgs for 8-10 reps then moved down to 12.5 kgs to failure.
I then did 3 sets of preacher curls and 1 set of concentration curls to finish.
TODAY I worked Chest and Triceps.
Started with Flat bench press. Did 20 kgs for 25 reps. Then 30 kgs for 15 reps. Then moved up to 70 kgs for 8 reps. Then did 2 more sets with 60 kgs for 5-8 reps.
Followed this up with 3 sets of incline dumbbell bench press super setted with incline flys. 22 kgs for the press and 8kgs for the flys. 8-10 rep press followed by 4-6 rep flys.
Then 2 sets of incline chest press for 3 sets. 50 kgs for 10 reps, 55 kgs for 6 reps then 8 reps for 40 reps.
2 sets of machine chest press for 2 sets with 56 kgs for 10 reps. Then 3 sets on the pec dec for 3 sets.
Then my tricep work out was pretty much the same as thursdays.
It's 4 days later so i cant remember that well..dammit..that was the whole point of doing this, so I knew what I did...blog fail.
Triceps 2 warm up sets on the tricep extension machine 25 reps each. Moved to do some skull crushers, 3 sets of 10 reps with 15-20 kgs.
One arm overhead tricep extensions with 10 kgs then 12.5 kgs for 10 reps. Pushdowns for 4 sets. started with 70 kgs for 10 reps then 75 for 8 reps then 2 cheating sets with 85 and 90 kgs for 12 reps each.
Then for biceps 3 sets of barbell curls max weight 35kgs, then dumbbell curls with 22 kgs for 8-10 reps then moved down to 12.5 kgs to failure.
I then did 3 sets of preacher curls and 1 set of concentration curls to finish.
TODAY I worked Chest and Triceps.
Started with Flat bench press. Did 20 kgs for 25 reps. Then 30 kgs for 15 reps. Then moved up to 70 kgs for 8 reps. Then did 2 more sets with 60 kgs for 5-8 reps.
Followed this up with 3 sets of incline dumbbell bench press super setted with incline flys. 22 kgs for the press and 8kgs for the flys. 8-10 rep press followed by 4-6 rep flys.
Then 2 sets of incline chest press for 3 sets. 50 kgs for 10 reps, 55 kgs for 6 reps then 8 reps for 40 reps.
2 sets of machine chest press for 2 sets with 56 kgs for 10 reps. Then 3 sets on the pec dec for 3 sets.
Then my tricep work out was pretty much the same as thursdays.
Thursday, 10 September 2009
The Kid Daytona - Air Born feat Bun B...
This is off the CRAZY free mixtape Come Fly With Me Download Here.
Wednesday, 9 September 2009
Gym Day 22 and 23...chest and shoulders, back and traps...
Monday Chest and Shoulders.
6 sets of flat bench press. 2 were warm ups. 80 kgs 10 reps, 90 kgs 4 reps, 75 kgs 8 reps, 70 kgs 8 reps.
Dumbbell incline bench press and Dumbbell Flys super set. 26 kg 5 reps, 8 kg 6 reps flys. 22kgs 6 reps, 8 kg 8 reps flys. 22 kgs 6 reps 8 kgs 10 reps flys.
Upper chest press. 50 kgs, 9 reps. 40 kgs x2 8 reps each.
Pec dec 3 sets. 56, 63, 70 kgs.
Chest press 1 set 56 kgs.
Shoulders.
Shoulder press 20 kgs for 15 reps. 30 kgs for 10 reps, 30 kgs for 8 reps.
Lateral raises 10x 3 wit h10 kg dumbbells.
Cable upright rows, 3 sets 55 kgs, 60 kgs x2 for 10 reps.
Today back and Lats.
3 sets chin ups. 10 solo dolo. 1 with 15 kgs support, then 20 kg support, bot hfor 9 reps.
High seated rows, 40 kg warm up for 10 reps. 80 kg 10 reps, then 90 kg for 9 then 85 kg for 8 reps.
Bent over rows, 30 kgs 5 reps then 16 kgs for another 5 reps. Did this 3 times.
Seated rows, 56 kg for 10, 63 for 9, the 63 kgs for 8.
Pull downs, 56 kgs for 10, 63 kgs for 10, 70 kgs for 5 then moved to 35 kgs for 15 straight away.
3 sets of shurgs with 26 kgs dumbbells.
6 sets of flat bench press. 2 were warm ups. 80 kgs 10 reps, 90 kgs 4 reps, 75 kgs 8 reps, 70 kgs 8 reps.
Dumbbell incline bench press and Dumbbell Flys super set. 26 kg 5 reps, 8 kg 6 reps flys. 22kgs 6 reps, 8 kg 8 reps flys. 22 kgs 6 reps 8 kgs 10 reps flys.
Upper chest press. 50 kgs, 9 reps. 40 kgs x2 8 reps each.
Pec dec 3 sets. 56, 63, 70 kgs.
Chest press 1 set 56 kgs.
Shoulders.
Shoulder press 20 kgs for 15 reps. 30 kgs for 10 reps, 30 kgs for 8 reps.
Lateral raises 10x 3 wit h10 kg dumbbells.
Cable upright rows, 3 sets 55 kgs, 60 kgs x2 for 10 reps.
Today back and Lats.
3 sets chin ups. 10 solo dolo. 1 with 15 kgs support, then 20 kg support, bot hfor 9 reps.
High seated rows, 40 kg warm up for 10 reps. 80 kg 10 reps, then 90 kg for 9 then 85 kg for 8 reps.
Bent over rows, 30 kgs 5 reps then 16 kgs for another 5 reps. Did this 3 times.
Seated rows, 56 kg for 10, 63 for 9, the 63 kgs for 8.
Pull downs, 56 kgs for 10, 63 kgs for 10, 70 kgs for 5 then moved to 35 kgs for 15 straight away.
3 sets of shurgs with 26 kgs dumbbells.
Saturday, 5 September 2009
Maino & More Using I Am T-Pain Iphone Auto-Tune App! "Fuck Hov Talkin Bout D.OA. Da F*ck Is Wrong With Him. Im Just Gettin Started"
Ryan Leslie - You're Not My Girl...
Ryan Leslie "You're Not My Girl" Official Video from Ryan Leslie on Vimeo.
Off of the Transition album dropping on October 13th.
Friday, 4 September 2009
Thursday, 3 September 2009
Wednesday, 2 September 2009
Gym Day 20 and 21...
Monday was Chest and shoulders day.
Started with 2 warm-up sets on the chest press with 23 kgs for 30 reps each. Then I moved up to 84 kgs and did 8 reps, then 77 kgs for 8 then 70 kgs for 8 reps.
Then I did my superset of Incline dumbbell press and incline dumbbell flys. i used 22kgs for the press and 8kgs for the flys...did about 8 reps on the press followed by 5 reps with the flys.
Then the upper chest press machines..started with 50 kgs, managed 9 reps, then 45 kgs for 8 then 45kgs again for 6 reps.
I finished the chest work out with 3 sets on the pec dec, 12 reps on 56 kgs, then 8 reps on 63 and finished with 7 reps on 70 kgs.
Shoulders time..started with 30 kgs on the shoulder press for 12 reps. Then 35 kgs for 10 reps twice. Then side laterals with 10kgs 3 times 10 reps. And i finished with upright rows 20kgs 3 times 10 reps.
Tuesday I worked back and traps.
Started doing chin ups...They felt surprisingly easy for once, lately i had been doing 6 reps but i managed a nice 8 reps which I was happy about. I then used 15kgs assist and did 8 more, then 20kgs assist for another 8 reps.
Then 3 sets on the seated row machine. Started with 56 kgs for 10 reps, then 63 kgs for 8kgs then 70 kgs for 6 reps and i then immediately moved down to 42 kgs for another 5 reps.
Then the high seated row machine, started with 50kgs for 15 reps, then 70kgs for 10 reps then 80kgs for 8 reps.
Then came the lat pulldowns, started with 63 for 10 reps, then 70 for 6 reps and i immediately moved down to 42 kgs and did7 more reps.
I finished the workout with bent over dumbbell rows. Started with 30 kgs for 5 reps then moved down to 17.5 kgs for 5 more reps. I did this 3 times on each arm.
I then did Shrugs for my traps using 30kg dumbbells for 10 reps...I did 3 sets of this, i then moved down to 26kgs and did 2 more sets.
Started with 2 warm-up sets on the chest press with 23 kgs for 30 reps each. Then I moved up to 84 kgs and did 8 reps, then 77 kgs for 8 then 70 kgs for 8 reps.
Then I did my superset of Incline dumbbell press and incline dumbbell flys. i used 22kgs for the press and 8kgs for the flys...did about 8 reps on the press followed by 5 reps with the flys.
Then the upper chest press machines..started with 50 kgs, managed 9 reps, then 45 kgs for 8 then 45kgs again for 6 reps.
I finished the chest work out with 3 sets on the pec dec, 12 reps on 56 kgs, then 8 reps on 63 and finished with 7 reps on 70 kgs.
Shoulders time..started with 30 kgs on the shoulder press for 12 reps. Then 35 kgs for 10 reps twice. Then side laterals with 10kgs 3 times 10 reps. And i finished with upright rows 20kgs 3 times 10 reps.
Tuesday I worked back and traps.
Started doing chin ups...They felt surprisingly easy for once, lately i had been doing 6 reps but i managed a nice 8 reps which I was happy about. I then used 15kgs assist and did 8 more, then 20kgs assist for another 8 reps.
Then 3 sets on the seated row machine. Started with 56 kgs for 10 reps, then 63 kgs for 8kgs then 70 kgs for 6 reps and i then immediately moved down to 42 kgs for another 5 reps.
Then the high seated row machine, started with 50kgs for 15 reps, then 70kgs for 10 reps then 80kgs for 8 reps.
Then came the lat pulldowns, started with 63 for 10 reps, then 70 for 6 reps and i immediately moved down to 42 kgs and did7 more reps.
I finished the workout with bent over dumbbell rows. Started with 30 kgs for 5 reps then moved down to 17.5 kgs for 5 more reps. I did this 3 times on each arm.
I then did Shrugs for my traps using 30kg dumbbells for 10 reps...I did 3 sets of this, i then moved down to 26kgs and did 2 more sets.
Tuesday, 1 September 2009
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