Work, Gym, Dinner, Takei, Sleep @.@

Hit the gym straight from work today, took the elite down to summit and got there at a super early 630pm. All the while i was humming sejahtera malaysia, damn song cant get it outta me head !!

Back Day

Chest Supported Row
Triple Drop
100kg 14 rep, 4 rep; 80kg 7 rep; 60kg 10 rep
120kg 6 rep, 0 rep; 100kg 4 rep; 80kg 5 rep; 60 kg 4 rep

Lat Pulldown Widegrip
Triple Drop
55 kg 11 reps, 3 reps; 35 kg 8 reps; 25kg 10 reps
55 kg 7 reps, 2 reps; 35kg 6 reps; 25kg 7 reps

Lat Pulldown Close Hammergrip
Triple Drop
55 kg 8 reps, 2 reps; 35 kg 6 reps; 25kg 5 reps
55 kg 6 reps, 1 reps; 35kg 3 reps; 25kg 4 reps

Cable Machine Shrugs
170 13 reps, 4 reps; 80 8 reps
170 8 reps, 2 reps; 80 5 reps

Rear Delt Fly
20lbs 2 x 10 <-- lol Food
Breakfast : Can o Tuna
Lunch : Ba Kut Teh
Dinner : 15 Sticks Satay Ayam
Supper 2 half boiled eggs

Return of the Tuna

Got me some tuna to last til the weekend, ill try to sneak in a can or two down tomorrow and the day after sometime after lunch. Watch out wet pantry !!

Chest & Biceps Day

DB Flat Bench
Triple Drop (6-8 reps to failure, rest 10 sec with weights, 2-4 reps to failure; rest 10 sec reduce weight by 50% rep to failure; rest 10 sec reduce weight by 50% rep to failure)
65lbs 12 reps, 4 reps; 35 lbs 8 reps; 20lbs 10 reps
65lbs 5 reps, 1 rep; 35 lbs 5 reps; 20lbs 6 reps

Pec Deck
Triple Drop
40 kg 11 reps, 4 reps; 30 kg 8 reps; 20kg 10 reps
40 kg 8 reps, 2 reps; 30kg 5 reps; 20kg 7 reps

Cable Cross
Triple Drop
5kg 14 reps, 5 reps; 2.5kg 10 reps
7.5kg 8 reps, 3 reps; 5kg 5 reps; 2.5kg 10 reps

Preacher Curl (EZ Bar)
Partials (6-8 reps to failure, rest 10 sec; 2-4 reps to failure, rest 10 sec; partial reps to failure)
50lbs 12, 3, 2
50lbs 5, 2, 1

DB Hammer Curl
Triple Drop
25lbs 8 reps, 1 rep; 20lbs 6 reps; 15 lbs 8 reps
25 lbs 5 reps, 0 rep; 20lbs 3 reps; 15 lbs 2 reps

Food
Breakfast: Coconut Bun!! x 2
Lunch: Nasi, Ayam goreng, telur x 2
Dinner: Tuna in water x 2, gardenia wholemeal x 2, dash of mustard

Alcohol & The Gym

Note: - Had quite abit to drink the night before, but sans hangover. Still i think i couldve done better without the booze :P

Leg day
1530 ~ 1625

ATG Back Squat
Triple Drop Set
80kg 8 Reps;60kg 5 Reps;40kg 5 reps

Zercher Squat
Double Drop
80kg 3 Reps;60kg 5 Reps

Leg Press
Triple Drop
130kg 10 Reps, 4 Reps; 70kg 5 Reps; 30kg 10 Reps
130kg 8 Reps, 2 Reps; 70kg 3 Reps; 30kg 10 Reps

Leg Extensions
Triple Drop
40kg 12 Reps, 4 Reps; 20kg 8 Reps; 10kg 5 Reps
40kg 10 Reps, 2 Reps; 20kg 4 Reps; 10kg 2 Reps

Dumbell SLDL
2 Sets of 8 @ 50lbs

Seated Leg Curl
35 kg 8 Reps, 4 Reps; 20kg 5 reps; 10kg 3 reps
35 kg 6 Reps, 2 Reps; 20kg 3 reps; 10kg 2 reps

* Rest periods were by feel, nothing strict, just until i felt ready to lift the next set

Food
No Breakfast :S
Lunch: Rice, Pork, Tofu
Dinner: Pan Mee
Im gonna stuff something down me tummy before bed.