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 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 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 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 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 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 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 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 70..arms

This was on friday 16th

Triceps
4 sets of push downs, 8-10 reps
3 sets of tricep extensions, 8-10 reps
2 sets of barbell tricep extensions, 8-10 reps
2 sets of kick backs, 8-10 reps

Biceps
4 sets of preacher curls, 8-10 reps
3 sets of dumbbell curls, 8-10 reps, each set followed by hammers
2 sets of concentration curls, 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 65..Chest and Triceps...

Chest

-5 sets of chest press, 10 kgs for 20 reps - 25 kgs for 10 - 35 kgs for 10, 55 kgs for 10 reps, 65 kgs for 10 reps, 75 kgs for 10 reps, 91 kgs for 5 reps

-4 sets of pec dec, 56 kgs for 12 reps, 56 kgs for 10 reps, 63 kgs for 10 reps, 70 kgs for 8 reps

-3 sets of incline chest press, 40 kgs for 10 reps, 50 kgs for 10 reps, 50 kgs for 8 reps

-3 sets of cable cross overs, 25 kgs for 10 reps, 30 kgs for 10 reps, 30 kgs for 8 reps

Triceps

-4 sets of pushdowns, 50 kgs for 15 reps, 65 kgs for 10 reps, 70 kgs for 10 reps, 77 kgs for 8 reps

-3 sets of overhead cable extensions, 25 kgs for 15 reps, 50 kgs for 10 reps, 50 kgs for 10 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 58 and 59...

This was last week Thursday and Friday, worked Chest, Triceps, Back and Biceps...

Chest

1 set chest press, 20 reps

3 sets of incline dumbbell bench press, 10 reps

3 sets of incline dumbbell flys, 10 reps

3 sets of pec dec, 10 reps

Triceps

3 sets of pushdowns

3 sets of kickbacks

Back

3 sets of pull ups, 8-10 reps

3 sets of pull downs, 70 kg for 10 reps, 75 for 8, 80 for 6 (all involved drop sets)

3 sets of seated rows, 10 reps

3 sets of upper back rows,

3 sets of lower back extensions

Biceps

3 sets of dumbbell curls, 18 kgs for 10 reps, 18 kgs for 8 reps, 14 kgs for 10 slow reps.

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

3 sets of hammer curls, 12 kgs for 10 reps.

Gym Day 55, 56 and 57 lol...

Day 55 worked back and biceps, this was last week so i dont remember well...

Back

2 sets of upper back rows

5 sets of pulldowns

3 sets of seated rows

3 sets of single arm bent over rows

3 sets of lower back extenisons

Bicep

2 sets of cable curls

3 sets of bicep curls followed by hammer curls

3 sets of machine curls

3 sets of high double bicep cable curls

2 sets of hammer curls

Day 56

Chest

2 sets of chest press

3 sets of incline dumbbell press, followed by incline flys

1 set of incline flys

3 sets of cable crossovers

3 sets of pec dec

Shoulders

3 sets of arnold press, followed by side raises

3 sets of shoulder press

3 sets of rear delt extensions

Day 57

Back

5 sets of pulldowns

3 sets of seated rows

3 sets of dumbbell bent over rows

1 sets of upper back rows

3 sets of lower back extenisons

Biceps

2 sets of cable curls

3 sets of dumbbell curls, followed by hammer curls

3 sets of double arm cable bicep curls

3 sets of concentration curls

Triceps

3 sets of pushdowns

3 sets of kick backs

1 set of overhead tricep extensions

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