Gym Day 102 and 103...

Wednesday works chest and triceps..did it at the gym at work, so NO bench press..booo..but dumbbell press was good.

Chest
- 2 warm up sets of chest press, 25-40 kgs for 15-20 rep.
- 4 sets of dumbbell bench press, 16 kg dumbbells for 10 reps, 30 kgs for 10 reps, 32 kgs or 10 reps, 34 kgs for 8 reps, followed by 22 kgs for 6 reps.
- 3 sets of dips, 10 reps, 10 reps, 8 reps.
- 2 sets of incline dumbbell bench press, 20 kgs for 10 reps, followed by 12 kgs flys for 6 reps, 24 kgs for 10 reps followed by 12 kg flys for 5 reps.

Triceps
- 4 sets of pushdowns, 30 for 25 reps, 60 for 10 reps, 70 for 10 reps, 80 for 10 reps
- 3 sets of overhead rope extensions, 35 kgs for 10 reps, 40 kgs for 10 reps, 45 kgs for 7 reps.
- 1 set of machine tricep extenisons, 35 kgs for 10 reps.

Today worked back.

Back
- 5 sets of pull ups, 13 reps, 10 reps, 6 reps, different grip 4 reps, 4 reps.
- 3 sets of low cable rows, 40 kgs for 10 reps, 45 kgs for 10 reps, 50 kgs for 6 reps, followed by 30 kgs for 6 reps.
- 3 sets of pulldowns, 60 kgs for 10 reps, 70 kgs for 9 reps, 80 kgs for 6 reps, followed by 50 kgs for 6 reps.
- 1 set of machine rows, 60 kgs for 10 reps.