You could call me a Fitness freak. I love training on the track and in the gym.
Oddly enough, although you might not think these two hobbies go together, i also love computers as much as my sport. Programming/Web Design/Gaming/Designing computers/Maintaining, everything basically!
Can't get enough of the adrenaline rush and when you win races on the track or lift a Personal best in the gym because of the hard work, it makes it all worth it!
This is basically a body blog, a place to record my gym or track sessions and sometimes the odd random one!
If you would like to ask me a question, place /ask on the end of the URL.
New pic! :D @ 171LBS, 19 years old!
14th May 2013
Notes: 5
Shoulders
- Dumbbell shoulder press - 34KGx8, 34KGx8, 30KGx12.
- Arnold dumbbell press - 22KGx12, 22KGx10, 22KGx10.
- Rear delt fly machine - 77KGx10, 73KGx10, 73KGx10.
- Front hammer dumbbell raises - 18KGx10 for 3 sets, supersetted with
- Lateral dumbbell raises - 16KGx8 for 3 sets.
Traps
- Smith machine shrugs - 40KGx20, 90KGx15, 100KGx12, 90KGx15 & 40KGx10, 90KGx8 & 40KGx20.
Triceps
- Skullcrushers - 45KGx10, 45KGx10, 45KGx10 supersetted with
- Close Grip Bench (Same bar as skulls) - 45KGx12 for 3 sets.
- Weighted dips (roman chair) - 15KGx15, 20KGx10 for 3 sets.
- Pull-downs (rope) - 54KGx12, 59KGx10, 59KGx10, 54KGx12.
- Pull-downs (bar) - Rackx15, Rackx20, Rackx20 & dropx20.
Biceps
- Dumbbell bicep curl (dropped weight) - 22KGx10 for 3 sets supersetted with
- Cross curl - 16KGx12 for 3 sets.
- Concentration curl over bench - 16KGx10 for 3 sets.
- Hammer dumbbell curls - 24KGx10 for 3 sets.
- Preacher curl machine - 41KGx8, 41KGx8, 41KGx8 & 23KGx10.
Real good session!
BACK! BOOOOM!
- Triangle grip Lat pull down - 82KGx10, 82KGx8, 82KGx8.
- Wide grip bar lat pull down - 73KGx10, 66KGx8, 66KGx.8.
- Close undergrip lat pull down - 45KGx12 for 3 sets.
- Wide grip pull ups - 9 reps, 8 reps, 6 reps.
- Seated machine row - 91KGx10, 86KGx12, 91KGx10, 91KGx8.
- Deadlifts - 60KGx20, 110KGx12, 130KGx8, 130KGx8, 140KGx6, 100KGx10, 100KGx8.
Haven’t been consistently logging every session lol but still training! Here’s my chest workout from yesterday:
- Olympic barbell bench press - 100KGx6, 100KGx6, 100KGx6, 70KGx12.
- Incline dumbbell chest press - 38KG DB’s 3 sets of 8 reps.
- Incline smith machine press - 50KGx12 for 3 sets (Slow and explosive to finish inclines).
- Decline smith machine press - 90KGx8, 70KGx10, 70KGx10.
- Machine flys - 86KGx10, 86KGx8, 72KGx12.
- Cable chest supersets (down, out, up) - 27.5KGx10, 36KGx8, 16KGx10.
Brilliant session!
Dumbbell press - 34KG Db’s x8 for 2 sets, 26KGx12 for 2 sets.
Hammer dumbbell front raises - 16KGx10, 18KGx10, 18KGx8, 18KGx8 DB’s.
Smith machine shoulder press - 50KGx12, 60KGx8, 60KGx5 & 40KGx8 for 2 sets.
Smith machine shrugs - 40KGx30, 110KGx15, 110KGx15 & 80KGx10, 100KGx10 & 80KGx10, 40KGx50.
Rear delt fly machine - 73KGx10, 73KGx10, 64KGx12, 50KGx15.
Olympic bench press - 60KGx15, 110KGx4 & 90KGx8, 110KGx3 & 90KGx8, 110KGx4 & 90KGx6, 80KGx12.
Inclines smith machine press - 60KGx12 x2, 80KGx8.
Incline dumbbell flys - 26KG DBs 2 sets of 12.
Seated Chest Fly machine - 86KGx10, 86KGx8, 73KGx12, 50KGx15 for 3 sets.
Haven’t updated in ages! Still been training though, ofcourse haha.
T-Bar Lat Pull down - 66KGx12, 73KGx10, 82KGx10 for 2 sets.
Bar Lat Pull-down - 66KGx10, 72KGx8, 72KGx8.
UnderGrip Lat Pull-down - 45KGx10 for 3 sets.
Seated machine rows - 86KGx8, 86KGx10, 92KGx8.
Deadlifts - 60KGx15 for 2 sets, 100KGx12, 120KGx8, 120KGx8, 120KGx8, 120KGx8.
took a wee break from gym for a week or so! Hard at it again :D
Bench press - 60KGx20, 90KGx8, 80KGx10, 80KGx10, 80KGx6 & 60KGx14.
Incline smith machine bench press - 40KGx15, 60KGx12, 60KGx12, 60KGx12.
Incline dumbbell flys - 2 sets of 12 with 26KG DB’s.
Seated machine chest flys - 82KGx10 for 3 sets.
back
- Deadlifts - 60KGx15 for 2, 140KGx1 & 100KGx12, 150KGx1 & 100KGx10, 160KGx1 & 100KGx10.
- Lat Pull-downs - 66KGx10 & 45KGx10 for 3 sets.
- Pull-ups - 3 sets of 10,9,8 reps.
- Seated rows - 82KGx10 for 3 sets.
