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 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 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 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.

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 96..chest and Triceps...

Today, well yesterday I worked chest and triceps...was TOTALLY not the workout I wanted to do but the gym was full of concession members on all the stuff I wanted to use. Nothing worse then wanting to use the bench and there are 5 guys working out together on one and on the other some freak doing unconventional stuff.

Anywho on to the workout...

Chest
- 8 sets of upper chest press, 20 kgs for 15 reps, 20 kgs for 15 reps, 40 kgs for 10 reps, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 reps, 85 kgs for 8 reps.
- 4 sets of pec dec, 49 kgs for 10 slow reps, 63 kgs for 10 reps, 70 kgs for 10 reps, 84 kgs for 8 reps.
- 3 sets of dips, 10-12 reps.

Triceps
- 4 sets of machine tricep extensions, 25 kgs for 15, 40 kgs for 10 reps, 45 kgs for 10 reps, 50 kgs for 8 reps.
- 4 sets of pushdowns, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 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 93 Chest and Triceps...

Chest
- 5 sets of Upper Chest press, 30 kgs for 12 reps, 30 kgs for 14 reps, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 8 reps.
- 1 set of Bench Press, 60 kgs for 10 reps.
- 3 sets of Incline Dumbbell press, 20 kgs for 12 reps, 20 kgs for 12 reps, 22 kgs for 10 reps.
- 4 sets of Cable Crossovers, 25 kgs for 10 reps, 30 kgs for 10 reps, 35 kgs for 8 reps, 40 kgs for 6 reps.

Triceps
- 4 sets of Pushdowns, 50 kgs for 15 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 8 reps.
- 3 sets of dips, 10 reps each.
- 3 sets of Tricep Machine Extensions, 40 kgs for 10 reps, 40 kgs for 8 reps, 30 kgs for 10 reps.

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 86 - 87 Chest, Shoulders, Triceps...

Monday worked Chest and Shoulders...

Chest

1 set of chest press, 25 kgs for 30 reps.

5 sets of bench press, 60 kgs for 10 reps, 80 kgs for 10 reps, 90 kgs for 5 reps, 60 kgs for 8 reps, 60 kgs for 10 reps.

3 sets of flys, 12.5 kgs for 10-12 reps.

3 sets of incline chest press, 40 kgs for 10 reps, 60 kgs for 5 reps, 40 kgs for 8 reps.

Shoulders

4 sets of shoulder press, 12.5 kgs for 10 reps, 16 kgs for 10 reps, 17.5 kgs for 10 reps, 20 kgs for 8 reps.

3 sets of lateral raises, 12.5 kgs for 10-12 reps.

3 sets of upright rows, 25 kgs for 10-12 reps.

Tuesday worked Triceps...

Triceps

6 sets of pushdowns, 25 kgs for 30 reps, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 reps, 90 kgs for 5 reps followed by 10 cheating reps.

3 sets of skullcrushers, 20 kgs for 12 reps, 30 kgs for 10 reps, 40 kgs for 8 reps.

3 sets of kickbacks, 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 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 80 and 81...

On Monday I worked Chest and Triceps...

Chest

1 set of chest press and pec dec, 20 reps with 30 kgs.

3 sets of dumbbell bench press, 24 kg dbs for 12 reps, 26 kgs for 12 reps, 28 kgs for 12 reps.

2 sets of incline dumbbell press, 20 kgs for 10 reps, 22 kgs for 10 reps.

3 sets of incline flys, 12 kgs for 10 reps.

3 sets of cable crossovers, 12.5 kgs for 10 reps, 15 kgs for 10 reps.

Triceps

4 sets of pushdowns, 55 kgs for 10 reps, 65 kgs for 10 reps, 75 kgs for 10 reps, 85 kgs for 8 reps.

2 sets on the tricep machine, 30 kgs for 10 reps.

Today worked Shoulders and biceps.

Shoulders

1 set of lateral raises and front raises, 15 reps each with 8 kg dumbbells.

4 sets of arnold presses, 14 kgs for 10 reps, 20 kgs for 10 reps, 22 kgs for 10 reps, 24 kgs for 7 reps.

3 sets of lateral raises, 12 kgs for 10 reps, 8 kgs for 14 reps, 10 kgs for 10 reps.

1 set of rear delt raises, 10 kgs for 10 reps.

2 sets of rear delt machine, 35 kgs for 15 reps, max weigth for 9 reps.

Biceps

1 set of cable curls, 20 kgs for 25 reps.

3 sets of dumbbell curls, 24 kg for 7 reps, 20 kg for 8 reps, 16 kg for 10 reps.

3 sets of double arm high cable curls, 12.5 kgs for 10 reps, 15 kgs for 7 reps, 17.5 kgs for 4 reps(followed by 10 kgs to 10.

1 set of concentration curls, 16 kgs for 10 reps.

Gym Day 77, 78 and 79...

Wow..I totally forgot to put these on, probably wont even remember what I did, so I will be very brief.

So Gym day 77 was while I was in Beirut..yes I found time to go to the gym..it was at like 10.30pm after a long day shooting the commercial...

Chest

4 sets of bench press, 40 kgs for 15 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 10 reps.

3 sets of incline bench press, 40 kgs for 10 reps, 60 kgs for 10 reps, 60 kgs for 10 reps.

Biceps

4 sets of dumbbell curls and hammers, 10 kgs for 10 reps, followed by 10 kgs for 10 reps or hammers. 20 kgs for 7 reps followed by 10 kgs for 8 reps. 18 kgs for 7 reps followed by 10 kgs for 10 reps. 16 ksg for 8 reps, followed by 10 kgs for 8 reps.

Shoulders

3 sets of Arnold Press, 14-16 kgs for 3 sets for 10 reps.

Gym Day 78

This was on Monday, worked Chest, Triceps and Shoulders...

Chest

4 sets of bench press, 40 kgs for 15 reps, 60 kgs for 10 reps, 70 kgs for 10 reps,

3 sets of incline dumbbell press, 22 kgs for 10 reps, 25 kgs for 10 reps, 25 kgs for 10 reps.

2 sets of incline flys, 10 kgs for 10 reps.

2 sets of pec dec, 60 for 10 reps, 75 for 8 reps.

Triceps

4 sets of pushdowns, 60-80 kgs for 8-10 reps

3 sets of overhead extensions, 45-55 kgs for 8-10 reps

1 set of kickbacks, 10 kgs for 10 reps

Shoulders

3 sets of shoulder presses, 25-30 kgs for 8-10 reps

Gym Day 79

This was done on Tuesday

4 sets of pullups, 12 reps, 8 reps, 2 spotted reps for 8-10 reps.

3 sets of low cable rows, 45 kgs for 12 reps, 55 kgs for 10 reps, 60 kgs for 8 reps.

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

2 sets of seated rows, 65 kgs for 10 reps, 75 kgs for 8 reps.

Biceps

4 sets of high cable double arm bicep curls, 6.25 kgs for 10 reps, 12 kgs for 10 reps, 15 kgs for 8 reps, 18.5 kgs for 5 reps.

3 sets of dumbbell curls and hammers, 20 kgs for 7 reps followed by 10 kgs for 8 reps. 18 kgs for 7 reps followed by 10 kgs for 10 reps. 16 ksg for 8 reps, followed by 10 kgs for 8 reps.

2 sets of single arm concentration curls, 14-16 kgs for 10 reps.

1 set of cable curls, 55 kgs for 8 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 74..Chest and Triceps...

Just got back from the gym, surprised I left the house to go as I felt reallllly lazy this morning. Stayed up late again watching WEC 48, saturday night I tried to watch it and 45 mins in my laptop overheated and shut down...I was NOT impressed. So I spent all Sunday downloading it and watched it late last night..and you wouldn't believe it..20 mins into the main event it over heats and turns off again..someone really didn't want me to watch it lol.

So I gave up on it for a bit, noticed WWE Extreme Rules was on so watched that, when that finished at 3am or so I tried to turn my lappy on and thank God it went on..managed to watch the fight then headed off to bed.

So that was a late sleep, I woke up at 8.30!!! why oh why, I set my alarm for 10.30, why am I waking up so early? Anywho I wasn't feeling the best, when I'm up I'm up..it was Chest and Tricep day which can be fun so I got my ass to the gym.

After this workout I looked in the mirror and thought, hmm...maybe I should give this cardio stuff a go lol.

Chest

- 4 sets of flat bench press, 40 kgs for 15 reps, 60 kgs for 12 reps, 80 kgs for 6 reps, 60 kgs for 10 reps.

- 3 sets of incline chest press, 40 kgs for 12 reps, 60 kgs for 8 reps, 60 kgs for 7 reps.

- 3 sets of incline flys, 12.5 kgs dbs for 12 reps, 16 kgs for 10 reps, 16 kgs for 10 reps.

- 2 sets of incline db press, 22 kg dbs for 10-12 reps.

- 2 sets of pec dec, 63 kgs for 12 reps, 70 kgs for 10 reps.

- 1 set of dips, 10 reps.

Triceps

- 4 sets of push downs, 50 kgs for 15 reps, 60 kgs for 10 reps, 70 kgs for 8 reps, 40 kgs for 12 reps.

- 2 sets of cable overhead extensions, 30 kgs for 12 reps, 40 kgs for 10 reps.

- 1 sets of rope pushdowns, 35 kgs for 12 reps.