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 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.

Inception Movie Review..spoiler free...

I went to see this yesterday and long story short..its FUCKING AWESOME. I saw no trailers for it, didn't know what it was about, all I knew is that it was supposed to be good. I prefer to go in blind then watch the trailers as they usually have major spoilers in them. it really pisses me off, especially when its a big film that they know people will watch regardless, why show big plots in the trailer?

Anywho I went to see it at the Vue in Westfields...WOW that cinema is huge and awesome, the sound system was killer and was the perfect setting to watch this as it has loads of big impactful moments and the sound just blew me away.

I will try not to spoil the film but its basically about these guys who extract information from people by going into the dreams and getting it. But the whole Inception part is a mission the team gets from a very powerful business man where they don't have to extract information, they have to plant information into someones head. So they have to convince them to do something, but have to make it seem like he came to that conclusion by himself. Leo has to get a team ready as he needs someone to build the dream world and people to help with the seeminly impossible mission.

But thats just one part of a huge thing going on in the film. Let me just say its VERY complicated, do not go and see this if you are tired as you wont get much out of it lol.

I don't think I can even reveal anymore as it would just spoile the awesomeness of it..defo go and see it. Its the best film i've seen this year, it stars Joseph Gordon Levitt who was in my fav film of 09..500 Days of summer, great actor. Alongside Leo and Ellen Page to name a few, the cast is fantastic. Action galore, plus it makes you think.

Here is the trailer..I personally wouldn't watch it if i was going to see the film, but here you go.

Rating: 9/10

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.

Jo’leon Davenue Performance @ WeSC Launch

My boy Jo'Leon killed it in this performance, as he usually does. Read about it HERE...

J.Cole - Who Dat...

J.Cole is the truth, after his two serious mixtape 'the Come up' and the Warm up' he's got this banging video. All shot in one take supposedly and they used the second take. When the band comes on it looks like a cut to me, but I will take there word for it.

Nicki minaj - Your Love

Good to see Nicki showcasing a bit of her singing on her (even though its autotune based) as she can actually sing, but so far she's only done so on her mixtape. Also good to see my boy MJai White in the vid, he's da man.

OH i forgot..she looks smoking HOT as usual..MY LORRDDD

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 99..CHEST!!!!

- 5 sets of bench press, 40 kgs for 10 reps, 50 kgs for 10 reps, 60 kgs for 5 reps, 70 kgs for 5 kgs, 80 kgs for 5 reps.
- 4 sets of incline chest press, 50 kgs for 10 reps, 60 kgs for 10 reps, 70 kgs for 10 reps, 80 kgs for 6 reps.
- 3 sets of pec dec, 70 kgs for 10 reps, 77 kgs for 9 reps, 84 kgs for 8 reps.
- 2 sets of dips, 8-10 reps.

Tomorrow will be gym day 100, exciting times. Will be fun comparing my weight from then and gym day 1 a year or so ago.

Soulja Boy - Digital