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 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 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 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.

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 71..Chest and Shoulders...

This was on Monday the 19th, what a bad day lol. So I woke up at 5.30 for a 8am start at work, brought my gym stuff along with me as I figured might aswell get it done while I am at work (I work at a gym btw)..

Soooo I get to work, 20 mins early as usual :( and I see one of my colleagues who is on the phone and gives me a funny look..so I am like O_O oh please God NO!! She gets off the phone and tells me exactly what I don't wanna hear, you supposed to be in right now? Noooooooooooooooo...so I go check the rota and I don't start at 8am..I start at bloody 4pm!!! so thats a clean 8 hours early.

I took the L and figured, might aswell go to the gym while I'm here, pretty long journey just to go gym, but what the heck..anywho heres what I did.

Chest

- Warm-Up, 15 reps of 25 kgs of chest press, followed by 15 reps with 25 kgs on the pec dec.

- 3 sets of flat dumbbell bench press, 24 kgs db's for 12 reps, 26 kg db's for 12 reps, 28 kgs for 10 reps

- 3 sets of flat bench flys, 12 kgs for 10 reps, 14 kgs for 10 reps, 16 kgs for 10 reps.

- 3 sets of cable cross overs, 10 kgs for 10 reps

- 3 sets of pec dec, 45 kgs for 10 reps, 55 kgs for 10 reps, 65 kgs for 8 reps.

Shoulders

- Warm-Up, 10 reps of lateral raises with 6kgs dumbbells, followed by 10 reps of front raises, followed by 5 reps of shoulder press.

- 4 sets or arnold presses, 14 kgs for 10 reps, 16 kgs for 10 reps, 18 kgs for 10 reps, 20 kgs for 8 reps.

- 3 sets of lateral raises, 12 kgs for 8-10

- 3 sets of seated rear delt extensions, 40 kgs for 12 reps, 45 kgs for 10 reps, 50 kgs for 8 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 67..Triceps..Biceps..Traps..

Went to the gym after work on Friday. After a long ass day at work where I started at 6.30 and we had no change in our tills so any transaction had me worried..I was just waiting for someone to spend 1.10 and give me a £20 note..but I managed it. Anywho after the longness I reallly didn't feel like going, but its when you slack off that you lose all that you've worked for so I powered through.

Triceps

- 4 sets of pushdowns, warm up set with 30 kgs for 20 reps, 55 kgs for 12 reps, 65 kgs - for 10 reps, 75 kgs for 10 reps

- 3 sets of over head cable extensions, 30 kgs for 14 reps, 40 kgs for 10 reps, 50 kgs for 8 reps

- 2 sets of dumbbell tricep extensions, 20 kg dumbbell for 8-10 reps

- 2 sets of kickbacks, 12 kg dumbbells for 10 reps, 14 kg for 8 reps

Biceps

- 4 sets of dumbbell curls followed by hammer curls, warm up set 12 kgs db's for 20 reps, 22 kg dumbbells for 10 reps followed by 10 kg hammers for 10 reps, 22kgs curls for 9 reps followed by 9 reps of hammers with 10 kgs, 18 kg curls followed by 10 kg hammers for 8 reps.

- 3 sets of single arm dumbbell preacher curls, 14 kg dumbbells for 8-12 reps

- 3 sets of high double arm cable curls, 12.5 kgs for 10 reps, 12.5 kgs for 8 reps, 10 kgs for 8 reps

Traps

- 3 sets of dumbbell shrugs with 28 kg dumbbells for 8-12 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

Gym Day 60 and 61...

This was for Thursday (chest/ triceps) and Friday (back/ biceps)...

Chest

2 warm up sets of upper chest press, 20 kgs for 20 reps

3 sets of flat bench press, 60 kgs for 6-10 reps

3 sets of upper chest press, 40 kgs for 12 reps, 50 kgs for 10 reps, 50 kgs for 8 reps

3 sets of incline dumbbell flys, 12.5 kgs for 10 reps

2 sets of pec dec, 56 kg for 10 reps, 63 kgs for 8 reps.

Triceps

3 sets of pushdowns, 65 kgs for 12 reps, 70 kgs for 10 reps, 75 kgs for 8 reps

3 sets of overhead rope extensions, 40 kgs for 12 reps, 50 kgs for 10 reps, 55 kgs for 6 reps

2 sets of kickbacks, 12.5 kgs for 10 reps

Back

2 warm up sets of pulldowns, 30 kgs for 20 reps, 35 kgs for 15 reps

3 sets of pull ups, 8-10 reps

3 sets of high seated rows, 80 kgs for 10 reps, 100 kgs for 8 reps, 100 kgs for 7 reps

3 sets of single arm dumbbell rows, 28 kgs for 8-10 reps

3 sets of pulldowns, 56 kgs for 10 reps, 63 kgs for 8 reps, 70 kgs for 6 reps

Biceps

3 sets of barbell curls, 30 kgs for 10 reps, 35 kgs for 10 reps, 35 kgs for 8 reps

3 sets of preacher curls, 40 kgs for 10 reps, 45 kgs for 8 reps, 50 kgs for 6 reps

2 sets of dumbbell curls, 20 kgs for 8 reps followed by 12.5 kg hammer curls

Gym Day 55..Back and Biceps..

Again worked out at my gym at work, so not the ideal setting, but I got the job done.

Back

2 set of upper back rows, seemed to work my rear delts mostly.

5 set of seated rows, 25 kgs for 15 reps, 25 kgs for 15 reps, 70 kgs for 10 reps, 75 kgs for 10 reps, 70 kgs for 8 reps.

3 sets of pulldowns, 70 kgs for 10 reps, 75 kgs for 6 reps, 65 kgs for 10 reps.

3 sets of bent over rows, 26 kgs dumbbells for 10 reps.

3 sets on the lower back machine (really good exercise).

Biceps

2 sets of cable curls, 20 kgs for 15 reps.

3 sets of dumbbell curls, 18 kg dumbbells for 10 reps, followed by hammer curls with 8 kg dumbbells.

2 sets of cable curls, not sure of the weight as the machines are weird.

3 sets of high cable double bicep cables, 20 kgs for 10 reps.

2 sets of machine curls, 45 kgs for 8 reps

2 sets of hammer curls with 14 kg dumbbells for 8 reps.