Gym Day 116..Back and Biceps...

Todays workout wasn't too bad..gave up a bit on the bicep workout due to time, but it wasn't to bad.

Back

• 4 sets of chin ups,wide grip for 12 reps, then 10 reps, narrow grip for 6 reps, then 8 reps.
• 3 sets of seated high rows, 100 kg for 10 reps, 120 kg for 8 reps, 120 kg for 8 reps.
• 2 sets of pulldowns, 84 kg for 6 reps followed by 56 kg for 4 reps, 77 kg for 6 reps followed by 49 kg for 8 reps.
• 2 sets of seated rows, 63 kg for 9 reps twice.

Biceps

• 4 sets of preacher curls, 30 kg for 10 reps, 50 kg for 10 rep, 55 kg for 6 rep, 45 kg for 9 reps.
• 2 sets of dumbbell curls, 17.5 kg for 10 reps.
  

Gym Day 114..Back..lame!

Todays workout did not go to plan, kind of had stomach problems all day. I also decided to practice in the squash courts for 25 mins before hand which just ruined me. Anywho onto the lame workout...

• 4 sets of pull ups, 8 reps, 10 reps, 2 sets of narrow grips for 6 reps, 7 reps.
• 3 sets of lat pulldowns, 90 kg for 7 reps followed by 60 kg for 4, 80 kg for 7 reps followed by 50 kg for 5, 70 kg for 8 reps followed by 40 kg for 5.
• 3 sets of low cable rows, 50 kg for 10 reps, 60 kg for 6 reps, 45 kg for 8 reps.
  

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 108 Back and Bi's...

This was a workout I did on Tuesday...

Back
- 4 sets of pull ups, 12 reps, 8 reps, different grip, 6 reps, 5 reps.
- pulldowns, 85 kgs for 7 reps, 3drop sets, 15 kg each time for 3 reps each, 75 kg for 8 reps, drop set again, 70 kgs for 8 with another drop set.
- 3 sets of bent over rows, 30 kgs for 10 reps, 32 kgs for 10 reps, 32, kgs for 9 reps.
- 3 sets of low cable rows, 45 kgs for 10 reps, 50 kgs for 8 reps, 45 kgs for 8 reps.

Biceps
- 3 sets of dumbbell curls, 22 kgs for 8 reps, 24 kgs for 8 reps, 20 kgs for 10 reps.
- 3 sets of high cable double arm curls, 15 kgs for 8 reps, 12.5 kgs for 10 reps, 10 kgs for 10 reps.
- 3 sets of cable curls, 50 kgs for 10 reps, 65 kgs for 8 reps, 40 kgs for 10 reps.

Gym Day 107..Chest and Triceps..

Kind of ruined my workouts this week, monday and tuesday did chest and then back, was meant to work out Thursday or Friday and do Shoulders and arms, but ended up being busy. So today my mate was going to work chest and triceps, I figured I might aswell join it, was a killer one.

Chest
- 6 sets of Bench Press, 50 kgs for 10 reps, 70 kgs for 10 reps, 90 kgs for 7 reps, 80 kgs for 7 reps, 70 kgs for 8 reps, 60 kgs for 9 reps followed by 40 kgs for 5 reps.
- 4 sets of Incline Flys, 16 kg dumbbells for 10 reps, 17.5 for 10 reps, 20 kgs for 10 reps, 22 kgs for 9 reps.
- 3 sets of Incline Chest Press, 40 kgs for 10 reps, 60 kgs for 8 reps, 80 kgs for 3 reps followed by 40 kgs for 7 reps.

Triceps
- 2 sets of Close grip Bench Press, 30 kgs for 8 reps, 40 kgs for 6 reps. (hurt me wrist)
- 4 sets of dips, 15 reps, 15 kg weight for 10 reps, 20 kg weight for 9 reps, 20 kg weight for 12 reps.
- 3 sets of pushdowns/ overhead extensions, 70 kgs for 10 reps followed by 20 kgs for 5 reps, 75 kgs for 10 reps followed by 20 kgs for 5 reps, 90 kgs for 10 reps followed by 20 kgs for 5 reps.
- 3 sets of roped extensions followed by overhead extensions, 45 kgs for 10 reps, followed by 20 kgs for 5, 50 kgs for 10 reps followed by 20 kgs for 5..did that twice.

Gym Day 105 and 106...

Monday worked Chest, Tuesday worked Back.

Chest
- 6 sets of bench press, 40 kgs for 15 reps, 70 kgs for 5 reps, 80 kgs for 8 reps, 70 kgs for 7 reps, 60 kgs for 10 reps, 50 kgs for 8 reps.
- 3 sets of incline chest press, 40 kgs for for 10 reps, 60 kgs for 8 reps, 80 kgs for 5 reps, drop set to 40 kgs for 5 reps.
- 3 sets of cable crossovers, 25 kgs for 10 reps, 30 kgs for 10 reps, 40 kgs for 8 reps..drop set to 25 kgs for 5 reps.
- 2 sets of dips, 10 reps.

Back
- 4 sets of pulldown drop sets, 28 kgs for 10 followed by 35 kgs for 10, followed by 42 kgs for 5. 91 kgs for 8 reps, followed by 70 kgs for 5 reps, followed by 49 for 5 reps. 84 kgs for 8 reps followed by 63 for 5 reps, followed by 42 kgs for 5 reps. 77 kgs for 9 reps, followed by 56 kgs for 5 reps, followed by 35 kgs for 8 reps.
- 3 sets of high seated rows, 80 kgsfor 10 reps, 100 kgs for 10 reps, 120 kgs for 8 reps.
- 2 sets of seated rows, 56 kgs for 10 reps, 63 kgs for 10 reps.
- 1 set up assisted pull ups, 10 reps.

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.

Gym Day 100!!!!!!!!!!!!!!!!!!!!!!!!!!!! I made it...

It took about year and a month to reach it..but I did it. Can't believe I've blogged all 100 workouts. As i said in Gym Day 1 *I think I will be blogging after every session to track my process (see how long that lasts)* it lasted over a year so bravo to myself lol.

To recap a year quickly, I started June 24th 2009, weighed 78 kilos and had 15 and a bit inch biceps. July 21st 2010 and i am 88 kilos and have just under 17 inch biceps..pretty happy with my progress on that front.

So my goal for Gym Day 200 which hopefully should come quicker then this time will be a ripped to shreds 90 kilos and 18 inch biceps.

Anywho todays workout..which was Back and Triceps...

Back
- 2 sets of Wide grip chin ups, 10 reps
- 2 sets of narrow grip pull ups, 10 reps
- 4 sets of high seated rows, 90 kgs for 10 reps, 100 kgs for 10 reps, 110 kgs for 10 reps, 120 kgs for 7 reps
- 3 sets of wide grip pulldowns, 70 kgs for 10 reps, 77 kgs for 10 reps, 84 kgs for 6 reps, super set down on the last rep.
- 2 sets of narrow grip pulldowns, 63 kgs for 8-10 reps.

Triceps
- 4 sets of pushdowns, 50 kgs for 10 reps, 70 kgs for 10 reps, 75 kgs for 10 reps, 80 kgs for 6 reps, super set down on the last set.
- 3 sets of overhead rope extenisons, 40 kgs for 20 reps, 50 kgs for 12 reps, 60 kgs for 8 reps, super set down on the last set.

Lets see if i can keep this going for another 100 sessions.

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 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 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.

Gym Day 85..BACK!!

Worked me back yesterday...wasn't the ideal workout due to people hogging the weights, but I got it done.

- 1 set of pulldowns, 25 kgs for 30 reps.

- 3 sets of chin ups, 10 reps, 7 reps, 6 reps followed by an assisted 7 reps.

- 3 sets of seated rows, 63 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 7 reps followed by 49 kgs for 7 reps.

- 3 sets of high rows, 70 kgs for 12 reps, 80 kgs for 10 reps, 100 kgs for 8 reps.

- 3 sets of close grip pulldowns, 49 kgs for 12 reps, 63 kgs for 10 reps, 70 kgs for 8 reps.

Gym Day 82..BACK!!!

Had a pretty awesome workout on saturday, did a pure Back day.

- 3 sets of Chin Ups, 10 reps, 8 reps, 20kg supported 10 reps.

- 3 sets of High Seated Rows, 80 kgs for 12 reps, 100 kgs for 10 reps, 120 kgs for 8 reps.

- 2 sets of Pulldowns, 63 kgs for 10 reps, 70 kgs for 10 reps.

- 2 sets of Seated Rows, 63 kgs for 8 reps, 70 kgs for 6 reps.

Gym Day 76...Legs and Shoulders...

This was for Thursday...

Legs
4 sets of leg extensions, 8-10 reps
4 sets of hamstring curls, 8-10 reps
1 drop set of leg press, 100 kgs for 10 reps, 90 kgs for 8 reps, 80 kgs for 8 reps, 70 kgs for 10 reps, 60 kgs for 10 reps.

Shoulders
Warm up..10 reps of lateral raises, followed by 5 reps of front raises, followed by 5 shoulder presses.
3 sets of Arnold press, 16 kgs for 12 reps, 20 kgs for 10 reps, 22 kgs for 9 reps.
3 sets of lateral raises, 10 kgs for 8-10 reps.
2 sets of rear delt extensions, 45 kgs for 8-10

Gym Day 75..Back and Biceps...

Day off work today, me and my mate went to my gym for a workout, was pretty decent, played badminton after. NOT a good idea when you have destroyed your arms in the gym.

Back

- 2 sets of machine lat pulldowns, 20kgs for 10 reps, followed by 30 kgs for 10 reps, then 40 kgs for 19 reps. Did this all twice.

- 3 sets of pull ups, 13 reps, 8 reps, 10 assisted reps.

- 3 sets of seated rows, 65 kgs for 10 reps, 75 kgs for 10 reps, 85 kgs for 8 reps.

- 2 sets of lat pulldowns, 65 kgs for 10 reps, 70 kgs for 10 reps

- 2 sets of lower back extensions, 35 kgs for 12 reps, 45 kgs for 10 reps.

Biceps

-3 sets of bicep curls followed by hammers, 20 kgs for 10 reps followed by 12 kgs for 8 reps. 20 kgs for 7 reps followed by 12 kgs for 6 reps. 16 kgs for 8 reps followed by 12 kgs for 6 reps.

-3 sets of cable curlm 10-12 reps.

-2 sets of high double bicep curls, 10 kgs for 10 reps, 12.5 kgs for 10 reps.-

Gym Day 75 and 76...

Last wednesday worked Back and Biceps

Back

4 sets of pull ups

3 sets of pull downs

3 sets of seated rows

2 sets of cable rows

Biceps

3 sets of dumbbell curls, followed by hammer curls

3 sets of high cable double bicep curls

2 sets of cable cruls

1 set of machine curls

Monday I worked Chest and Triceps

Chest

5 sets of chest press, started with a 15 reps of 25 kgs, followed by 10 with 35 and 5 reps with 45. Then did 4 working sets, 63 kgs for 12 reps, 70 kgs for 10 reps, 77 kgs for 10 reps and 81 kgs for 8 reps.

4 sets of pec dec, 63 kgs for 12 reps, then 2 sets of 70 kgs for 10 reps, then 56 kgs for 10 reps.

3 sets of incline chest press, 40 kgs for 10 reps.

Triceps

5 sets of pushdowns, 45 kgs for 15 reps, 55 kgs for 10 reps, 65 kgs for 10 reps, 75 kgs for 10 reps, 85 kgs for 18 reps (cheating form).

3 sets of overhead rope extensions, 35 kgs for 10 reps, 40 kgs for 8 reps, 45 kgs for 6 reps.

3 sets of seated tricep extensions, 35 kgs for 12 reps, 45 kgs for 10 reps, 45 kgs for 8 reps.

Gym Day 72..Back and Biceps..

So yesterday did my Back and Bicep work out at work. I've already changed my routine and gone for Back and Biceps rather then a arms day on a Friday..it just hurts to much lol. From now on I need to specify where I worked out as the weights change depending on that. Not sure why the cable machines at work are sooo different. Anywho here goes...

Back

- Warm up, machine lat pulldowns, 20 kgs for 15 reps, followed by 35 kgs for 15 reps, followed by 50 kgs for 10 reps.

- 2 sets of pull-ups, 12 reps, 9 reps.

- 2 sets of palms facing pull ups, 8-10 reps

- 3 sets of pulldowns, 60 kgs for 12 reps, 70 kgs for 10 reps, 80 kgs for 6 reps, dropped weight till I did 12 reps. (all very slow and controlled)

- 2 sets of seated rows, 60 kgs for 12 reps, 75 kgs for 8 reps

- 3 sets of cable rows, 50 kgs for 10 reps, 55 kgs for 10 reps, 60 kgs for 8 reps

- 3 sets of lower back extentions, 35 kgs for 12 reps, 40 kgs for 8 -10 reps

Biceps

- 3 sets of dumbbell curls, followed by hammer curls, 24 kgs for 8 reps, followed by 10 kgs for 8 reps. 20 kgs for 8 reps, followed by 10 kgs for 8 reps. 16 kgs for 10 reps, followed by 12 kgs for 6 reps.

- 3 sets of high cable double bicep curls, 10 kgs for 12 reps, 12.5 kgs for 8 reps, 15 kgs for 6 reps, dropped weight to make it to 12.

- 1 set of cable bar curls, 20 kgs for 12 reps.

1- set of seated machine curls, 15 kgs for 12 reps.

Gym Day 68 and 69...

Monday the 12th of April I worked Chest and Shoulders

Chest

- 5 sets of chest press, 25 kg for 30 reps, 55 kgs for 12 reps, 65 kgs for 10 reps, 75 kgs for 10 reps, 80 kgs for 8 reps

- 3 sets of 30 degree incline flys, 10 kgs for 10 reps

- 2 sets of 45 degree flys, 10 kgs for 10 reps

- 3 sets of pec dec, 55 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 8 reps

- 3 sets of incline chest press, 60 kgs for 8-10 reps

Shoulders

- 3 sets of barbell shoulder press, 25 kgs for 12 reps, 30 kgs for 10 reps, 35 kgs for 8 reps

- 3 sets of lateral raises, 10 kgs for 10 reps

- 3 sets of upright rows, 25 kgs for 10 reps, 30 kgs for 10 reps

Today I worked Back and Shoulders

Back

- 3 sets of pull-ups, 12 reps, 10 reps, 12 reps with 25 kg assist

- 3 sets of low cable rows, 45 kgs for 10 reps, 50 kgs for 10 reps, 55 kgs for 8 reps

- 3 sets of pulldowns, 65 kgs for 10 reps, 70 kgs for 8 reps, 55 kgs for 10 reps

- 3 sets of seated rows, 60 kgs for 10 reps, 65 kgs for 8 reps, 70 kgs for 6 reps

- 1 set of bent over dumbbell rows, 30 kgs for 7 reps, followed by 6 reps with 14 kgs.

Shoulders

Warmed up with 6 kg dumbbell lateral raises for 10 reps, followed by 10 sets of of dumbbell shoulder press, followed by 10 reps of front raises.

- 4 sets of setted arnold presses, 12 kgs for 10 reps, 14 kgs for 10 reps, 16 kgs for 10 reps, 18 kgs for 8 reps

- 2 sets of seated lateral raises, 6 kgs for 8-12 reps

3 sets of seated rear delt machine rows, 35 kgs for 10 reps, 45 kgs for 10 reps ,55 kgs for 8 reps.

Gym Day 66...Back and Shoulders...

Did this yesterday..

Back

-3 sets of pull-ups, 12 reps, 8 reps, 6 reps

-3 sets of seated rows, 56 kgs for 12 reps, 63 kgs for 10 reps, 70 kgs for 8 reps

-3 sets of seated high rows, 70 kgs for 12 reps, 90 kgs for 10 reps, 100 kgs for 6 reps

-3 sets of pulldowns, 63 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 8 reps

Shoulders

-3 sets of barbell shoulder presses, 20 kgs for 14 reps, 30 kgs for 10 reps, 30 kgs for 8 reps

-3 sets of lateral raises, 10 kgs for 8-10 reps

-3 sets of upright rows, 30 kgs for 8-10 reps

Gym Day 64..Back and Biceps...

Back

3 sets of Pull-Ups, 15 reps, 9 reps, 6 reps

4 sets of Pulldowns, 50 kgs for 12 reps, 70 kgs for 10 reps, 70 kgs for 8 reps, 70 kgs for 6 reps

3 sets of Low Cable Rows, 40 kgs for 10 reps, 50 kgs for 8 reps, 45 kgs for 8 reps

3 sets of Seated Rows, 50 kgs for 10 reps, 65 kgs for 8 reps, 70 kgs for 8 reps

Biceps

3 sets of Bicep Curls, 20 kgs db's for 10 reps, 20 kgs for 8 reps, 18 kgs for 8 reps

3 set of High Cable Double Biceps curls, 12.5 kgs for 10 reps, 15 kgs for 8 reps, 10 kgs for 9 reps

2 sets of Cable Barbell curls, 20 kgs for 8 reps, 20 kgs for 8 reps

2 sets of Cable curls, 25 kgs for 10 reps, 25 kgs for 8 reps