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 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 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 83..Chest and Shoulders...

Chest

2 sets of pec dec to warm up, 20 kgs for 30 reps, 30 kgs for 15 reps.

3 sets of chest press, 60 kgs for 12 reps, 80 kgs for 10 reps, 100 kgs for 5 reps.

3 sets of incline dumbbell press, 20 kg db's for 12 reps, 20 kgs for 10 reps, 20 kgs for 8 reps followed by 16 kgs for 4 reps.

3 sets of incline flys, 12 kgs for 10 reps, 14 kgs for 10 reps, 14 kgs for 10 reps followed by 10 kgs for 5 reps.

3 sets of cable crossovers, 10 kgs for 10 reps, 12.5 kgs for 10 reps, 15 kgs for 6 reps.

2 sets of pec dec, 65 kgs for 10 reps, 70 kgs for 8 reps.

Shoulders

3 sets of arnold press, 14 kgs for 12 reps, 18 kgs for 10 reps twice.

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

1 set of frotn raises, 8 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 73..Shoulders..

This was done on friday..it didn't go to plan..as when I started my tricep workout my elbow started to hurt so I missed that out..anywho here goes.

Shoulders

- warmed up with 10 reps or lateral raises with 8 kg dumbbells, followed by 10 reps of front raises, followed by 5 reps over over head presses.

- 4 sets of Arnold presses, 16 kgs for 10 reps, 20 kgs for 10 reps, 22 kgs for 10 reps, 25 kgs for wo reps.

- 3 sets of lateral raises, 12 kgs for 10 reps, 10 kgs for 10 reps x2.

- 3 sets of upright rows, 30 kgs for 10 reps, 35 kgs for 10 reps, 40 kgs for 8 reps.

- 1 set of overhead presses, 35 kgs for 8 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 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 54...Chest, Shoulders and Triceps...

Went to the gym at work today, not the biggest fan of it when working chest as it doesn't have alot of the stuff I usually use, but it did a job.

Chest

5 sets of chest press, first 2 sets 15 reps, last 3 10 reps 65-75 kgs.

3 sets of incline dumbbell presses, 20 kgs for 15 reps, 24 kgs for 10 reps, 24 kgs for 8 reps

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

3 sets of cable crossovers, 8-12 reps

Shoulders

3 sets of arnold press, 14 kg for 8-12 reps

3 sets of shoulder raises, 10 kg dumbbells for 10 reps

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

Triceps

5 sets of machine tricep extensions, not sure of weight

2 sets of kickback with 10kg dumbells for 10 reps

3 sets of pushdowns, not sure of weight