Im having trouble keeping track of the reps during the workout @.@ I blame the format: rest-pause/ drop set saps too much, brain goes blank and all i can remember are bits and pieces of the past 60 seconds. I think i'll get meself a notepad and a pen next time :/
Shoulders & Tri's
Smith machine seated shoulder press
Triple Drop
50kg 9 reps, 3 reps; 40kg 6 reps; 20kg 7 reps
50kg 5 reps, 0 reps; 40kg 0 reps; 30kg 3 reps; 20kg 4 reps
Standing Laterals
Triple Drop
20lbs 14 reps, ??; 15 lbs ?, 10lbs ?
20lbs 12 reps, ??; 15 lbs ?, 10lbs ?
Seated Front Raise
Triple Drop
20lbs 10 reps, ??; 15 lbs ?, 10lbs ?
20lbs 9 reps, ??; 15 lbs ?, 10lbs ?
Dips
Triple Drop
BW+50lbs 8 reps, 2 reps; BW+25lbs 5 reps; BW 6 reps
BW+50lbs 3 reps, 0 reps; BW+25lbs 1 reps; BW 3 reps
DB Lying Extensions
Triple Drop
25lbs 9 reps, 2 reps; 20lbs 5 reps; 15lbs 3 reps
25lbs 7 reps, 1 reps; 20lbs 3 reps; 15lbs 2 reps
Pushdowns, V-Bar
Triple Drop
22.5kg 12 reps, 4 reps; 12.5 ?, 7.5?
22.5kg 8 reps, 2 reps; 12.5 ?, 7.5?
Food
Breakfast: Protein Shake, Creatine, Banana x 2
Lunch: Homemade Burgers
Dinner: Butter Milk Chicken :p
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