Gym Day 121.. Chest..

So yesterday went to the gym to work Chest... didn't do the workout I wanted because near the end this fat cunt in the gym come and took the machine I was blatantly using. So here is the little story... I go to do some cable crossovers, I set one side up... go to do the other and see there is no clip for the other side. So I go to the pulldown machine to take that one and I see this fat lump who thinks he is hench walk up to the one I set up.

He goes to pick up a bar so i think ok.. he is just taking that away, then he starts to take my bit down. I politely say 'oh excuse me I was using that bar' ... his response was ' huh? I don't understand' ... I tell him ' oh I was going to do cable crossovers' .. his reply is 'o_O so? i'm here' .. really wish I just kicked him in the nuts and walked away... but its not worth ruining my future gym use and looking over my shoulder. And couldn't be arsed to argue it out with a dumb truck. so I just moved on.

Anywho.. the workout:

• 1 sets of upper chest press, 30 kg for 20 reps.
• 2 sets of flat bench press, 50 kg for 10 reps, 80 kg for 5 reps.
• 3 sets of incline dumbbell bench press, 26 kg db's for 10 reps, 27.5 kg for 10 reps, 30 kg for 8 reps.
• 2 sets of dips, 8-9 reps.
• 3 sets of pec dec, 63 kg for 10 reps, 70 kg for 10 reps, 77 kg for 8 reps.
  

Gym Day 120.. Cardio..

Did this one on Saturday...

• 15 mins on the cross trainer
• 3 sets of leg raises, 50 kgs for 10-15 reps.
  

Gym Day 118 and 119...

Yesterday worked Back

• 4 sets of chin ups, wide grip 10 reps x 2, narrow grip 7 reps x 2
• 3 sets of low pulley rows, 55 kg for 10 reps, 60 kg for 8 reps, 50 kg for 9 reps
• 3 sets of pulldowns, 65 kg for 8-10 reps
• 2 sets of bent over rows, 28 kg for 10 reps.

Today worked Shoulders and Biceps.
Shoulders:

• warm up set, 10 reps of lateral raises with 6 kg db's followed by overhead press for 10 reps with 6kg followed by 7 reps of frotn raises with the same weight.
• 3 sets of arnold press, 18 kg for 10 reps, 22 kgs for 10 reps, 24 kg for 8 reps
• 2 sets of lateral raises 12 kg for 8 reps, 10 kg for 9 reps.
• 2 sets of upright rows, 50 kg for 10 reps, 65 kg for 7 reps.
• 2 sets of rear delt extensions, 6055 kg for 10 reps, 65 kg for 8 reps.

Biceps:

• 4 sets of bicep curls, 12 kg for 10 reps, 24 kg for 7 reps followed by 5 reps of 12 kg hammers, 22 kg for 7 reps followed by 5 reps of 12 kg hammers, 20 kg for 8 reps follwed by 5 reps of 12 kg hammers.
• 2 sets of cable barbell curls, 24 kgs for 8 reps, 20 kg for 10 reps.
• 1 set of dumbbell preacher curls, 14 kg for 10 reps
• 1 set of machine bicep curls, 35 kg for 10 reps.
  

Gym Day 117..CHEST and Triceps...

Chest

• 1 set of chest press, 20 kg for 10 reps, 30 kg for 10 kg followed by 40 kg for 8 reps.
• 3 sets of flat dumbbell bench press, 28 kg db's for 10 reps, 32 kg for 10 reps, 34 kg for 9 reps.
• 3 sets of incline flies, 22 kg for 8 reps, 20 kg for 10 reps, 20 kg for 9 reps.
• 2 sets of dips, 10 reps.
• 3 sets of pec dec, 60 kg for 8 reps, 60 kg for 10 reps, 70 kg for 8 reps.

Triceps

• 4 sets of pushdowns, 40 kg for 20 reps, 50 kg for 12 reps, 55 kg for 10 reps, 60 kg for 10 reps.
• 2 sets of overhead extentsions, 40 kg for 10 reps, 45 kg for 8 reps.
• 2 sets of seated tricep machine extensions, 35 kg for 10 reps, 70 kg or 8 reps.
  

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 115...CHEST

Went to the gym for the first time in a little bit today..went ok..lil stomach pain though which made me stop.

• Warmed up with chest press, 30 kg for 12 reps followed by pec dec with 30 kg for 12 reps.
• 4 sets of dumbbell bench press, 22 kg dbs for 10 reps, 30 kg for 10 reps, 32 kg for 8 reps, 32 kg for 5 reps followed by 22 kg for 4 reps followed by 16 kg for 3 reps.
• 2 sets on incline dumbbell flys, 22 kg for 10 reps, 22 kg for 8 reps.
• 2 sets of dips, 10 reps each.
• 2 sets of cable crossovers, 12.5 kg for 10 reps, 15 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 113..LEGS!!

- 6 sets of smith machine squats, 50 kg for 10 reps, 60 kg for 10 reps, 90 kg for 8 reps, 100 kg for 5 reps, 110 kg for 5 reps, 120 kg for 5 reps.
- 3 sets of hamstring curls, 50 kg for 12 reps, 65 kg for 10 reps, 75 kg for 10 reps.
- 2 sets of leg curls, 55 kgs for 12 reps, 70 kg for 10 reps.

What I did today: 23/8/10...

• Woke up 9.30 ish, watched abit of Jeremy Kyle or whatever crap was on tv.
• Finally got out of bed and had some breakfast. Cheerios FTW.
• Planned to go gym but that never happened.
• Called up HTC about my phone problems and they said they would be sending someone down to fix it, its gonna suck going back to my old Samsung for a couple weeks..gonna miss Twitter.
• Made some toast then got ready for work which started at 4.
• Left a lil bit earlier as my bus pass runs out today and I decided to go carphone warehouse on the way to see if they had any solutions for my phone. But when I went in there and told him it seems to have been fucked since the update and he said' WHAT 2.2 update is out?' I knew the staff sucked and he didn't have a clue.
• Got to work well early, gave me some time to watch more of The Wire in the cafe.
• Work was cool, REALLY dead at the gym today, was kind of bizarre, day seemed to drag though.
• Finished 9.30, headed home..did something bad, stopped off at Tesco's for not one, but two Krispy Kreme doughnuts..they are a very quick way to lose your abs.
• Got home, had me dinner, watched BB, now watching UFC..after this I will be heading to la la land.
  

Gym Day 112..Chest and Tris...

Today went to the gym with my boy Nick and worked chest and Triceps. I had planned to work legs today, but they are still fn hurting from last Mondays workout, so i gave that a miss.

Chest
- 6 sets of flat bench press, 50 kg for 10 reps,80 kg for 8 reps, 90 kg for 4 reps, 80 kg for 5 reps, 70 kg for 8 reps, 60 kg for 8 reps.
- 3 sets of incline dumbbell flys, 20 kg dbs for 8 reps, 22 kg for 9 reps, 26 kg for 4 reps.
- 3 sets of incline machine press, 40 kg for 12 reps, 60 kg for 9 reps, 70 kg for 7 reps.

Triceps
- 3 sets of alternate rope tricep extensions, 40 kg pushdowns for 10, over head for 10, underarm for 10...did the same with 45 and 50 kg.
- 3 sets of pushdowns, 70 kg for 10, 75 kg for 10, 80 kg for 10.
- 3 sets of overhead rope extensions followed by 20 kg overhead barbell extensions, 45 kg for 10, 50 kg for 10, 55 kg for 7.

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 109 and 110...

Yesterday was my first time ever I think I did free weight squats, I usually do them on the smith machine.

Warmed up with 5 mins on the running machine, then a bit of stretching.

started with 50 kg (including bar) for 15 reps reps.
60 kg for 10 reps
80 kg for 5 reps
90 kg for 5 reps

Began to struggle a bit on the last few, my left glute felt like it was gonna collapse. I used to do 100 kg easy in college. I must admit I do feel better after doing legs.

after this did 3 sets on the leg extensions, max weight 84 for 10 reps and did the same on the hamstring curl machines.

Today worked chest.
- 5 sets of flat bench press, 50 kg for 10 reps, 80 kg for 7 reps, 85 kg for 3 reps, 70 kg for 7 reps, 60 kg for 10 reps.
- 3 sets of incline dumbbell flys, 20 kg for 10 reps, 22 kg for 8 reps, 25 kg for 7 reps.
- 2 sets of dips, 8-10 reps.
- 3 sets of incline chest press, 40 kg for 12 reps, 50 kg for 10 reps, 50 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 104...Shoulders and Biceps..

Shoulders

- 4 sets of barbell shoulder press, 20 kgs for 20 reps, 30 kgs for 10 reps, 40 kgs for 10 reps, 40 kgs for 6 reps followed by 20 kgs for 6 reps.
- 3 sets of lateral raises, 10 kgs for 10 reps.
- 2 sets of upright rows, 20 kgs for 10 reps.
- 2 sets of rear delt extensions, 56 kgs for 8 reps, 49 kgs for 8 reps.

Biceps

- 1 sets of dumbbell curls, 10 kgs for 20 reps.
- 3 sets of ez-bar curls, 25 kgs for 10 reps, 35 kgs for 10 reps, 45 kgs for 4 reps followed by 25 kgs for 6 reps.
- 1 set of dumbbell curls, 22 kgs for 8 reps.
- 4 sets of high double cable bicep curls, 25 kgs for 10 reps, 30 kgs for 10 reps, 35 kgs for 8 reps, 35 kgs for 8 reps.
- 3 sets of preacher curls, 40 kgs for 10 reps, 50 kgs for 8 reps, 60 kgs for 8 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 101..Shoulders and Biceps...

so today, well yesterday I worked shoulders and biceps...planned on doing this Thursday or Friday but i pulled my calf on Wednesday at football training (FAIL)..so couldn't bring myself to hop down there.

Shoulders
- 2 sets of barbell shoulder press, 25 kgs for 20 reps (warm up)
- 3 sets of machine shoulder press, 40 kgs for 10 reps, 50 kgs for 10 reps, 60 kgs for 6 reps followed by 40 kgs for 5 reps.
- 3 sets of lateral raises, 10 kgs for 10 reps.
- 2 sets of machine rear delt extensions, 56 kgs for 10 reps, 63 kgs for 10 reps.

Biceps
- 4 sets of concentration curls, 60 kgs for 8 reps, followed by 35 kgs for 5 reps, 50 kgs for 8 reps followed by 35 kgs for 5 reps, 45 ksg for 8 reps followed by 35 kgs for 4 reps.
- 3 sets of seated dumbbell curls, 17.5 kgs for 8 reps followed by 10 kg hammer curls for 6 reps, 16 kgs for 10 reps followed by 10 kg hammer curls for 5 reps.
- 1 last set of concentration curls, 25 kgs for 11 reps.

Weight 88 kilos.

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 99..CHEST!!!!

- 5 sets of bench press, 40 kgs for 10 reps, 50 kgs for 10 reps, 60 kgs for 5 reps, 70 kgs for 5 kgs, 80 kgs for 5 reps.
- 4 sets of incline chest press, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 6 reps.
- 3 sets of pec dec, 70 kgs for 10 reps, 77 kgs for 9 reps, 84 kgs for 8 reps.
- 2 sets of dips, 8-10 reps.

Tomorrow will be gym day 100, exciting times. Will be fun comparing my weight from then and gym day 1 a year or so ago.