Sportathon

Will be skipping legs this week, primarily coz i had a 2 hour paintball game , and an hours worth of futsal yesterday. Plus the weekly futsal today i reckon i wont be walking right for most of next week too lol.

Eat b4 you gym

Silly ol me hung around too long in the office without eating anything, got to the gym at like 845 - 9 pm and i could feel my stomach devouring itself :S

Shoulders & Tri's
Hammer Strength shoulder press
Triple Drop
65kg 11 reps, 2 reps; 40kg ?; 20kg ?
65kg 6 reps, 0 reps; 40kg ?; 20kg ?

Standing Laterals
Triple Drop
25lbs 14 reps, 3 reps; 20 lbs ?, 10lbs ?
20lbs 11 reps, 2 reps; 20 lbs ?, 10lbs ?

Standing DB raise (2 hands, 1 DB)
Triple Drop
30lbs 11 reps, ??; 25 lbs ?, 20lbs ?
30lbs 8 reps, ??; 25 lbs ?, 20lbs ?

Dips
Triple Drop
BW+50lbs 11 reps, 1 reps; BW 3 reps; 2 reps
BW+50lbs 5 reps, 0 reps; BW 2 reps; 1 rep

DB Lying Extensions
Triple Drop
25lbs 14 reps, 2 reps; 20lbs ?; 15lbs ?
25lbs 11 reps, 1 reps; 20lbs ?; 15lbs ?

Pushdowns, V-Bar
Triple Drop
25kg 14 reps, 2 reps; 20 ?, 15?
bombed out here, too damn hungry :D

Gym right after lunch is a bad idea XD

Drove down to Manulife gym right after i had me lunch. So i'll put the gap at about 30 minutes? usually i wait atleast an hour. Could feel the pork and soup get mashed up when i did chest supported rows lol. Forgot the pen & paper in the rush :/

Back Day

Chest Supported Rows
Rest/Pause & Drop
100kg 12 reps 2 reps, 70kg 8 reps , 40kg 10reps
100kg 6 reps 1 reps, 70kg 5 reps , 40kg 7reps

Wide Grip Pulldown
Rest/Pause & Drop
55lbs 11 reps, 4 reps; 40lbs 5 reps; 25lbs 11reps
55lbs 7 reps, 0 reps; 40lbs ?; 25lbs ?

Close Grip Pulldown (Pronated)
55lbs 8 reps, 1 reps; 40lbs ?; 25lbs ?
55lbs 5 reps, 1 reps; 40lbs ?; 25lbs ?

Cable Machine Shrugs
180 14 reps, 4 reps; 90 20 reps
180 11 reps, 2 reps; 90 20 reps

Rear Delt Fly
25lbs 2 x 10

Return Of The Grind

This week ill experiment with higher weights, adjusting so that i stay within the rep range.
Lets just say preacher curls with 30kg stops at 4 lol.

Chest & Biceps

DB Flat Bench
Rest/Pause & 2 x Drop
70lbs 10 reps, 1 rep ; 35lbs 9 reps ; 25lbs 7 reps
70lbs 4 reps,0 rep ; 35lbs 7 reps ; 25lbs 5 reps

Pec Deck
Rest/Pause & 2 x Drop
45 11 reps, 3 reps; 30 7 reps; 20 10 reps
45 7 reps, 1 rep; 30 3 reps; 20 9 reps

Standing Cable Crossover
Rest/Pause & 2 x Drop
35 13 reps, 3 reps; 30 8 reps; 25 8 reps
35 10 reps, 2 reps; 30 5 reps; 25 8 reps

Preacher Curls
Rest/Pause & Partials
25kg 8 reps, 2 reps, partial 5 reps
25kg 4 reps, 1 rep, partial 1 rep
* i think ill drop back to 50lb preset barbell, the width is narrower, might have affected the workout.

Hammer Curls
Rest/Pause & 2 x Drop
25lbs 8, 2 ; 20lbs ?; 10lbs ?
25lbs 7, 1 ; 20lbs ?; 10lbs ?

Food
Breakfast Protein Shake, Fish Oil
Lunch Rice, Chicken, Eggs
Dinner Roti Telur, Tandoori