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.

Gym Day 84..ARMS!!!

On Wednesday the 16th I worked my guns...Lefts 16 inches, right is 16.5 FYI lol...looking to get to 17 then I will be happy.

Triceps

4 sets of push downs, 30 kgs for 30 reps followed by 45 kgs for 10 reps, 60 kgs for 10 reps, 65 kgs for 10 reps, 70 kgs for 8 reps.

2 sets of kick backs, 12.5 kgs for 12 reps, 14 kgs for 8 reps.

2 sets of over head single arm dumbbell extensions, 14 kgs for 10 reps, 16 kgs for 8 reps.

2 sets of double arm over head db extensions, 18 kgs for 10 reps, 22 kgs for 10 reps.#

Biceps

1 set of cable curls, 25 kgs for 30 reps.

3 sets of dumbbell curls, 22 kgs for 10 reps, 24 kgs for 8 reps, 18 kgs for 10 reps.

4 sets of high cable double arm bicep curls, 12.5 kgs for 10 reps, 15 kgs for 8 reps, 10 kgs for 10 reps, 8 kgs for 10 reps.

2 sets of concentration curls, 16 kgs for 8-10 reps.

Gym Day 70..arms

This was on friday 16th

Triceps
4 sets of push downs, 8-10 reps
3 sets of tricep extensions, 8-10 reps
2 sets of barbell tricep extensions, 8-10 reps
2 sets of kick backs, 8-10 reps

Biceps
4 sets of preacher curls, 8-10 reps
3 sets of dumbbell curls, 8-10 reps, each set followed by hammers
2 sets of concentration curls, 8 reps

Gym Day 55, 56 and 57 lol...

Day 55 worked back and biceps, this was last week so i dont remember well...

Back

2 sets of upper back rows

5 sets of pulldowns

3 sets of seated rows

3 sets of single arm bent over rows

3 sets of lower back extenisons

Bicep

2 sets of cable curls

3 sets of bicep curls followed by hammer curls

3 sets of machine curls

3 sets of high double bicep cable curls

2 sets of hammer curls

Day 56

Chest

2 sets of chest press

3 sets of incline dumbbell press, followed by incline flys

1 set of incline flys

3 sets of cable crossovers

3 sets of pec dec

Shoulders

3 sets of arnold press, followed by side raises

3 sets of shoulder press

3 sets of rear delt extensions

Day 57

Back

5 sets of pulldowns

3 sets of seated rows

3 sets of dumbbell bent over rows

1 sets of upper back rows

3 sets of lower back extenisons

Biceps

2 sets of cable curls

3 sets of dumbbell curls, followed by hammer curls

3 sets of double arm cable bicep curls

3 sets of concentration curls

Triceps

3 sets of pushdowns

3 sets of kick backs

1 set of overhead tricep extensions