Pen and Paper

Finally brought something to write on into the gym. Numbers below are 100% lol. Had trouble with the Wide Pulldowns coz i strapped my left hand wrongly, causing most of the pulling work to be done by my right hand. More or less screwed everything else up in the process. JEEZ. I suspect my previous row numbers were wrong, no way i wouldve moved that weight like i did :P.

Back Day

Chest Supported Row
Triple Drop
90kg 14 rep, 3 rep; 80kg 7 rep; 60kg 9 rep
90kg 6 rep, 2 rep; 80kg 7 rep; 60 kg 7 rep

Lat Pulldown Widegrip
Triple Drop
55 kg 12 reps, 2 reps; 40 kg 8 reps; 30kg 12 reps
55 kg 7 reps, 1 reps; 40 kg 7 reps; 30kg 10 reps

Lat Pulldown Close Hammergrip
Triple Drop
55 kg 10 reps, 1 reps; 40 kg 6 reps; 30kg 7 reps
55 kg 5 reps, 1 reps; 40 kg 4 reps; 30kg 4 reps

Cable Machine Shrugs
170 14 reps, 4 reps; 80 20 reps
170 11 reps, 8 reps; 80 20 reps <-- slapped on the straps here

Rear Delt Fly
20lbs 2 x 12 <-- lol x 2

Food
Breakfast : Teh Ais, Roti Kosong, 1/2 Boils x 4
Lunch : 1 x tuna in water, 1 x tuna in olive oil
Dinner : Gonna Be Seafood YO