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 89...Cardio!!

Yesterday did a bit more cardio, planned on working biceps and back but the footie was on and decided to watch that.

Did 5k on the bike, which took about 12 mins and a 13 minute run on the treadmill.

Simples!!

Gym Day 88..CARDIO!!!

First day of cardio in 87 work outs..is that bad? Lol..time to get ripped..so I'm gonna 'try' and do some cardio.

Went to the gym after work with a mate from work, which helped me power through the 5k run, also watching the entertaining Italy vs Slovakia game. Anywho managed the 5k run in about 28 mins.