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 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 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 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 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 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.

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