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

Gangbang

Went to summit with sunmeng and ruff, took longer than usual though, suspect its all the jabbering lol.

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 14 reps, 1 reps; 35 lbs 7 reps; 20lbs 7 reps
65lbs 8 reps, 0 rep; 35 lbs 6 reps; 20lbs 8 reps

Pec Deck
Triple Drop
40 kg 14 reps, 2 reps; 30 kg ?; 20kg ?
40 kg 11 reps, 0 reps; 30 kg ?; 20kg ?

Cable Cross
Triple Drop
35 lbs 12 reps; 3 reps; 25lbs ?; 20lbs?
35 lbs 10 reps; 2 reps; 25lbs ?; 20lbs?

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 14, 2, 3
50lbs 6, 2, 0

DB Hammer Curl
Triple Drop
20lbs 10 reps, 2 rep; 15lbs ?; 10lbs ?
20 lbs 8 reps, 1 rep; 15lbs ?; 10lbs ?

Takei = Lousy Sleep

And lousy sleep = lousy day = lousy workout. So no takei on nights before gym days!. Plus i forgot my pen and paper to jot down the reps. GEEZ.

Legs

ATG Back Squat
Triple Drop Set
80kg 9 Reps, 2 Reps;60kg 6 Reps;40kg 8 reps
80kg 4 Reps;60kg 5 Reps;40kg 6 reps

Leg Press
Triple Drop
130kg 12 Reps, 3 Reps; 70kg 8 Reps; 30kg 10 Reps
130kg 8 Reps, 2 Reps(ouch); 70kg 5 Reps; 30kg 10 Reps

Leg Extensions
Triple Drop
40kg 14 Reps, 3 Reps; 25kg ?, ?
40kg 9 Reps, 2 Reps; 25kg ?, ?

Dumbell SLDL
2 Sets of 8 @ 60lbs

Seated Leg Curl
40 kg 11 Reps, 3 Reps; 25kg ?, ?
35 kg 8 Reps, 2 Reps, 25lkg ?,?

Food
Breakfast: NADA <-- moron lvl 1
Lunch: Rice, 2 eggs, sweet n sour pork, slice of fried spam
Dinner: Scrambled Eggs, Milk

Memory Malfunction

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