Gym Day 22 and 23...chest and shoulders, back and traps...

Monday Chest and Shoulders.

6 sets of flat bench press. 2 were warm ups. 80 kgs 10 reps, 90 kgs 4 reps, 75 kgs 8 reps, 70 kgs 8 reps.

Dumbbell incline bench press and Dumbbell Flys super set. 26 kg 5 reps, 8 kg 6 reps flys. 22kgs 6 reps, 8 kg 8 reps flys. 22 kgs 6 reps 8 kgs 10 reps flys.

Upper chest press. 50 kgs, 9 reps. 40 kgs x2 8 reps each.
Pec dec 3 sets. 56, 63, 70 kgs.

Chest press 1 set 56 kgs.

Shoulders.
Shoulder press 20 kgs for 15 reps. 30 kgs for 10 reps, 30 kgs for 8 reps.

Lateral raises 10x 3 wit h10 kg dumbbells.

Cable upright rows, 3 sets 55 kgs, 60 kgs x2 for 10 reps.

Today back and Lats.

3 sets chin ups. 10 solo dolo. 1 with 15 kgs support, then 20 kg support, bot hfor 9 reps.

High seated rows, 40 kg warm up for 10 reps. 80 kg 10 reps, then 90 kg for 9 then 85 kg for 8 reps.

Bent over rows, 30 kgs 5 reps then 16 kgs for another 5 reps. Did this 3 times.

Seated rows, 56 kg for 10, 63 for 9, the 63 kgs for 8.

Pull downs, 56 kgs for 10, 63 kgs for 10, 70 kgs for 5 then moved to 35 kgs for 15 straight away.

3 sets of shurgs with 26 kgs dumbbells.

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Gym Day 20 and 21...

Monday was Chest and shoulders day.

Started with 2 warm-up sets on the chest press with 23 kgs for 30 reps each. Then I moved up to 84 kgs and did 8 reps, then 77 kgs for 8 then 70 kgs for 8 reps.

Then I did my superset of Incline dumbbell press and incline dumbbell flys. i used 22kgs for the press and 8kgs for the flys...did about 8 reps on the press followed by 5 reps with the flys.

Then the upper chest press machines..started with 50 kgs, managed 9 reps, then 45 kgs for 8 then 45kgs again for 6 reps.

I finished the chest work out with 3 sets on the pec dec, 12 reps on 56 kgs, then 8 reps on 63 and finished with 7 reps on 70 kgs.


Shoulders time..started with 30 kgs on the shoulder press for 12 reps. Then 35 kgs for 10 reps twice. Then side laterals with 10kgs 3 times 10 reps. And i finished with upright rows 20kgs 3 times 10 reps.

Tuesday I worked back and traps.

Started doing chin ups...They felt surprisingly easy for once, lately i had been doing 6 reps but i managed a nice 8 reps which I was happy about. I then used 15kgs assist and did 8 more, then 20kgs assist for another 8 reps.

Then 3 sets on the seated row machine. Started with 56 kgs for 10 reps, then 63 kgs for 8kgs then 70 kgs for 6 reps and i then immediately moved down to 42 kgs for another 5 reps.

Then the high seated row machine, started with 50kgs for 15 reps, then 70kgs for 10 reps then 80kgs for 8 reps.

Then came the lat pulldowns, started with 63 for 10 reps, then 70 for 6 reps and i immediately moved down to 42 kgs and did7 more reps.

I finished the workout with bent over dumbbell rows. Started with 30 kgs for 5 reps then moved down to 17.5 kgs for 5 more reps. I did this 3 times on each arm.

I then did Shrugs for my traps using 30kg dumbbells for 10 reps...I did 3 sets of this, i then moved down to 26kgs and did 2 more sets.

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