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
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