Gym Day 15...Chest and Shoulders...

I have decided to change up my routine for a few weeks. I forgot my ds recently when I was going on a lil train journey and while my ipod is great, I need to be double stimulated *pause* when on a boring train journey. So I had a looksi in my bag to see what magazine I had keeping the back flat for me and it was one of my old body building magazines. I haven't read one of these for a while and it was interesting to see what they advised. I saw a great arm only work out, so I figured I would give it a go, so I would change up my normal routine of chest and triceps one day and back and biceps the next.

Sooooo yesterday I did Chest and Shoulders, Tomorrow I plan on doing Back and Traps and Friday I will do an all arm workout (Triceps, Biceps and Forearms).

So onto yesterdays work out, started out with 2 sets on the chest press machine to warm up. Did about 20-25 reps on that. Then moved on to do some incline bench press. I did one more warm up set on this, using 20 kgs for 20 reps. Then I moved up to 82.5 kgs where I managed a nice 6 reps which I was happy about, probably could have got a few more out if I had a spotter. I then went down to 72.5 kgs and did 8 reps, then 62.5 kgs for 9 reps.

I then moved to the upper chest press machine. Started with 50 kgs and pulled out 8 reps with a load of partials after that. Then moved down to 45 kgs and did the same amount of reps for 2 more sets.

Then the most painful exercise which is the pec dec. Did about 3 sets on that, going up in weight each time, where I started on 42 kgs. I managed about 8-10 reps on these.

And due to the benches being used and someone on the cable machine I did 2 more sets on the incline bench press machine.

At this point I was drained but figured if I don't work my shoulders now I never will. Moved to the shoulder press machine and did about 5 sets. 3 sets on 20 kgs for 10-15 reps. 1 set of 30 kgs for 8-10 reps and 1 set of 40 kgs for about 5 reps (bloody hell that hurt).

Then my fav shoulder exercise, lateral raises. Did 3 sets of 10 with 8 kg dumbbells, the 10 kg ones were being used ¬_¬.

To finish I did a punishing front raise work out where I did 20 reps back to back starting with 7 kg dumbbells, then 6kg, then 5kg, then 4kg and so on until I got to the lightest dumbbels and they felt like a ton lol.

It was a good work out and I can bloody feel the pain today.

Joe Budden tv...I been slippin on upping these...

Joe Budden chatting about wanting a 'Square Dance' with Raekwon. If you aint heard Raekwon got his goons to snuff Joey.


5 Years past/ wheres Tahiry?


Tahiry Stalking her Man...


How Soon to Call...

MH is back...New vids for Sunset and Body...

Gym Day 14...back and bi's AND shoulders...

Worked my back, biceps and shoulders today, the work out sucked. People kept using the machines i wanted to use so nowt went to plan. I went to late in the day perhaps, wont do that again.

For Back, started with 4 sets of pulls ups, 8-10 reps. Then 3 sets of pulldowns, 8-10 reps. 3 sets on the upright rows, max weight 70 kgs. 2 sets of barbell rows (that didn't work for me, just hurt). Then 2 sets of signal arm rows then finished with 2 sets of seated rows.

For Biceps , started with 4 sets of preacher curls, then a kind of super set with ex-bar curls and seated dumbbell curls. Crappy weights for this 20 kgs on the ez-bar and 10kg dumbbells. I then did 2 sets of cable single arm curls, about 25 kgs for 10 reps. Then finished with 2 sets of dumbbell curls 12.5 kgs for 10 reps.

Wow it really seems like i over trained today. Anywho on to shoulders.

Started with 4 sets on the shoulder press machines. Then 3-4 sets of lateral dumbbell raises (my fav exercise) used 8 and 10 kg dumbbells. Then I did 3 sets of upright rows and finished with 2 more sets of should presses for fun.

Keri Hilson Graces The Cover of Complex Magazine...

CLICK HERE for cover story...

Gym Day 13...chest and triceps...

Started with 2 warm up sets on the incline bench press with 20 kg for like 20 reps or so each. Then went right up to 80kgs, 7 reps, 70 kgs 9 reps, 60 kgs 10 reps, 50 kgs 6 reps o_O.

Then did some other upper chest machine with 2 20kg plates so 40 kgs for 2 sets. Then I did a super set of dumbbell incline press followed straight by some dumbbell flys. 15kg dumbbells for the press and 10kgs for the flys.

Then did 2 sets on the pec dec, around 56kg for 8 or so reps then finished it with 2 sets of cable crossers with 25kgs on each side.

Looking at that, thats probably over kill lol.

For Triceps I did 4 sets of pushdowns, starting with 40 kg and going up by 10 kgs each time till i got to 70. And i did 10 reps on each. Then over head extensions on about 40 kgs for 6-10 reps 3 times. And finished it with 2 sets of kickbacks with 10 kg dumbbells.

BTW I have football training tonight and I am probably gonna pass out :-(

Grime Football...not so good...

Bun B respects Asher's perfromance game...

Pissed I missed his show in London.

Breakbeat Vlog... June to July...

My boy Breakbeat doing him...

Gym Day 12...

Quick post, went gym thursday to do back and biceps.
Back was 5 sets of pull down, 3 sets on the row machine, 3 sets with the single arm rows.

Biceps, 4 sets of machine bar curls, 3 sets of dumbbell curls and 2 sets of concentration curls.

Then did 3 sets of crunches then 3 sets of weighted crunches.