heliumduck Posted June 18, 2016 Author Report Share Posted June 18, 2016 (edited) arrived late, short workout squats 50 kg x 10 x 7 + 15 x 2 seated shoulde press, not infront of a mirror so decided to move on 10 kg x 10 14 kg x 10 lat raise 10 kg x 10 x2 12 kg x 6 x 2 14 kg x 6 x 2 kb arnold press 8kg x 20 Edited June 18, 2016 by heliumduck Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 19, 2016 Author Report Share Posted June 19, 2016 deadlift50 kg x 10 x 5pull up- 15 15 10 10 10 with spotdual pulley lat pull down40 kg x 1247 kg x 12 x 3dual pulley cable row4 setsalt arm lap pull down14 kg x 10 x 3straight arm pull down23.5kg x 10 x 3cable fliestopdown7.5kg x 1010kg x 2bottom up10 kg x 3level10 kg x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 21, 2016 Author Report Share Posted June 21, 2016 bent over roe 60 kg x 10 x 4 db chest press 16 kg x 12 20 kg x 12 26 kg x 12 x 2 30 kg x 10 x 2 db chest flye 10 kg x 12 x 3 incline bench 50 kg x 10 x 3 tri kick back 10kg x 10 x 3 tri push down 22.5 kf x 10 x 3 Body weight dip 12 x 3, not issues with shoulder. so pretty happy tri pull down 25kg x 10 x 3 15kg x 20 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 23, 2016 Author Report Share Posted June 23, 2016 seated shoulder press 14kg, 20 kg x10 24kg x 8 , fail 20 kg x 10 squat 40 kg x 10 60 kg x 10 x2 db bicep curl 10kg x 10 x 3 cable bi curl 15 kg x 15 10 kg x 15 x 2 cable bi curl with ez bar attachment inner grip 10 kg x 10 x 3 outer grip 7.5 kg x 15 x 2 alt arm standing single arm cable bi curl 5kg x 15 x 2 set each + 2.5 kg x 20 each set Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 24, 2016 Author Report Share Posted June 24, 2016 bench 40 kg x 15 60 kg x 10 x 7 15 reps on the last set, last 4 sets needed a spot incline hammer curl 10 kg x 10 x 3 squat 40 kg x 10 50 kg x 10 60 kg x 10 x 2 70 kg x 10 80 kg x 10 x 2 v bar tri pull down 22.5 kg x 10 x 3 cable front rasises 15kg x 10 x 3 db rear delt flye 8 kg x 15 x 3 bw dips, shoulders quite tight and tired, didnt think i perform well for this 10 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 26, 2016 Author Report Share Posted June 26, 2016 pullup x 50 assisted pullup machine @45kg x 10 x 2 seated bicep curl 14 kg x 6, 8, 10, 8 , 8 T-bar row, narrow grip 20 kg x 12 35kg x 12 x 3 v bar tri pull down 22.5kg x 12 x 3 straight arm lat pull down 27.5 kg x 12 x 3 i dont think i did the move very well cable bi curl 17.5kg x 12 x 3 cable row 47kg x 10 x 2 57kg x 10 x2 cable fly @ 10 kg top down x 12 x2 bottom upx 12 x2 level x 12 x2 tri pushdown 17.5kg x 12 x 3 ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 28, 2016 Author Report Share Posted June 28, 2016 squats not very stable, definitely need workwonder whats wrong,,,, perhaps im not used to keeping my toes pointing forward50kg x 15 x 250 kg x 1560 kg x 15, 1070 kg x 10 x 3romanian DL50 kg x 10 x 5alt arm db front raise14 kg x 6 each side8kg kb standing press up15 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 1, 2016 Author Report Share Posted July 1, 2016 Romanian dead lift, stop just below the knee 60 kg x 10 x 10 seated lat raises 8kg x 10 x 5 seated front raises, hammer grip 8kg x 10 x 5 leg press 120kg x 10 x 5 box jump x 50 [ hang for 30 sec x 2 + 6 wipers x 2 ] x 3 sets Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 3, 2016 Author Report Share Posted July 3, 2016 romanian DL50kg x 10 x270 kg x 10 x 280 kg x 10 x 2leg extension40 kg x 10 x3leg curl42.5 kg x 1040 kg x 10 x 2[ hang for 30 sec x 2 + 6 wipers x 2 ] x 2 setsparallel grip, just hanging there for 30 seconds Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 5, 2016 Author Report Share Posted July 5, 2016 front squat40 kg x 10 x 3, right glute decided to cramp =Sbent over row40 kg x 10 x 360 kg x 10 x 3pullup x 12+10 kg x 6 x 5+20 kg x 3 x 5db lat raise14 kg x 6 x525 kg bb front raise x 6 x 5narrow grip lat pull down40 kg x 10 x 38kg db lat raise x 15 x 3low row20 kg x 1025 kg x 10 x2pendlay row60 kg x 10 x 4walking lunge @12 kg kb + 30 rings hold x 3 setsstanding kb shoulder presses8kg x 10 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 6, 2016 Author Report Share Posted July 6, 2016 over head squat 30 kg x 10 x 3 front squat 5 0kg x 10 x 3 70 kg x 6 x 5 back squat 70 kg x 10 x 2 90 kg x 6 x 5 romanian DL 50 kg x 10 x 3, seated db shoulder press 14kg x 10 x 3 ab work Quote Link to comment Share on other sites More sharing options...
xydboy Posted July 6, 2016 Report Share Posted July 6, 2016 On 7/6/2016 at 10:24 AM, heliumduck said: over head squat 30 kg x 10 x 3 front squat 5 0kg x 10 x 3 70 kg x 6 x 5 back squat 70 kg x 10 x 2 90 kg x 6 x 5 romanian DL 50 kg x 10 x 3, seated db shoulder press 14kg x 10 x 3 ab work Expand very hardcore...*clap clap*. I would be mindful especially at the back squat portion. You have work quite a lot for overhead squat and front squat, using strength based training. I would want to be mindful of the form, cause chances of it going out is high. Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
heliumduck Posted July 8, 2016 Author Report Share Posted July 8, 2016 negative pullup on assisted pull up machine 25kg x10 x 3 35kg x 10 x 2 wide parallel grip -ve pullup 6 x 5 bent over db row 8kg x 10 x 5 db chest press 20 kg x 12 x 2 24 kg x 12 x 3 cable flye @ 7.5 kg bottom up, top down, level x 12 reps x 2 sets each hammer curl 12 kg x 10 x 5 ez bar bicep curl +5 kg plate x 10 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 10, 2016 Author Report Share Posted July 10, 2016 30 kg push press. the bar can touch my chest now, depending on my grip 30kg x 10 x 3, stretching in between seatd shoulder press 14 kg x 10 20 kg x 10 24 kg x 10 x3 lat raise 12 kg x 6 x5 ez bar front raise +5kg plate each side x 6 x 6 under hand grip, alternating between the inner and outer grips +10 kg pull up x 6 +10 bw dips x 5 sets over head squat 30 kg x 10 x 3 cable trip push down 20 kg x 10 x 3 rope pull down 20 kg x 10 x 3, last 2 sets , form was gradually going off need to put more effort into core works, stretching and all that Quote Link to comment Share on other sites More sharing options...
xydboy Posted July 10, 2016 Report Share Posted July 10, 2016 On 7/10/2016 at 3:19 PM, heliumduck said: 30 kg push press. the bar can touch my chest now, depending on my grip 30kg x 10 x 3, stretching in between seatd shoulder press 14 kg x 10 20 kg x 10 24 kg x 10 x3 lat raise 12 kg x 6 x5 ez bar front raise +5kg plate each side x 6 x 6 under hand grip, alternating between the inner and outer grips +10 kg pull up x 6 +10 bw dips x 5 sets over head squat 30 kg x 10 x 3 cable trip push down 20 kg x 10 x 3 rope pull down 20 kg x 10 x 3, last 2 sets , form was gradually going off need to put more effort into core works, stretching and all that Expand Next time jio me we train together? Hahaha! Does the gym allow you to sign in guest? Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
heliumduck Posted July 12, 2016 Author Report Share Posted July 12, 2016 On 7/10/2016 at 4:11 PM, xydboy said: Next time jio me we train together? Hahaha! Does the gym allow you to sign in guest? Expand anytime BABEY, i mean shifu mena while.... 7 x 1 110kg DL Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 15, 2016 Author Report Share Posted July 15, 2016 God... Hotel gyms are like.... I dunno how to use them Did some Smith machine bench press. Didn't feel great doing it Db chest press 50 pounds x10 x5 Some ab machine Bicep curls More machines Ab work Wedding dinner lol Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 17, 2016 Author Report Share Posted July 17, 2016 SAFRA Jurongpullup x 12 x 3-ve pull up on assisted pull up machine25 kg x 10 x 235 kg x 10 x2cable row47kg x 10 x 257kg x 10 x 267 kg x 10 x 277kg x 7 x 3cable flye - bottom up10 kg x 10 x 312.5 kg x 6 x 2cable flye - top down10 kg x 10 x 312.5 kg x 6 x 2some ab work. crunches and stuffT-bAR row35 kg x 1045 kg x 10 x245kg x 10 + 20 kg x 10 haning leg raise - terrible form, to much swinging, palm pain LOL10 x 3cable flye - level10 kg x 10 x 312.5 kg x 6 x 2some ab work + wipers 6 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 19, 2016 Author Report Share Posted July 19, 2016 last night, 30 mins run, lower back was aching initially today lunch Romanian DL 50 kg x 10 x 2 60kg x 10 x 3 70 kg x 10 x 3 evening front squat 40 kg x 10 x 2 50 kg x 10 x 2 60 kg x 10 x 2 back squat 60 kg x 10 x 2 70 kg x 10 x 2 ab work gonna do this next time ~! Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 20, 2016 Author Report Share Posted July 20, 2016 pull up 10 x 3 +10kg x 10 x 3 +20 kg x 5 x3 -ve on assisted pull up machine 45kg x 10 x 2 35kg x 10 x2 25 kg x 10 x 2 front squat 50 kg x 10 x 2 60kg x 10 x 2 70 kg x 10 x 2 back squat 70 kg x 10 80 kg x 10 x 2 narrow grip pull down 50 kg x 10 x 4 db rear delt flye 10 kg x 10 x 5 KB double up... whatever its called, front squat with a kb 8kg x 10 14kg x 10 20kg x 10 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 22, 2016 Author Report Share Posted July 22, 2016 db chest press 14 kg x 10 x 2 20 kg x 10 x 3 30 kg x 10 x 3 incline bb press 40 kg x 10 x2 50kg x 10 x 3 seat db bicep curls 14 kg x 10 x 5 incline db hammer curls 12 kg x 10 x 3 cable flyes 7.5 kg x 15 x 3... top down 7.5 kg x 15 x 3... bottom up cable bi curls + single arm cable bi curls 10 kg x 15 + 3.75 kg x 10.... 4 sets cable rope pull down 3.75kg x 20 5 kg x 30 7.5kg x 50 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 23, 2016 Author Report Share Posted July 23, 2016 short workout today DL 40 kg x 10 + overhead squat 40kg x 10 x 3 setsRDL80kg x 6 x 5100 kg x 3 x 3leg press120 kg x 10 x 5ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 24, 2016 Author Report Share Posted July 24, 2016 overhead squat 40 kg x 10 x 3 front squat 40 kg x 15 50 kg x 15 60 kg x 10 x 2 60 kg x 10 x 2 80 kg x 6 x 2 back squat 60 kg x 10+10, aim was to do 20 reps DL 60 kg x 15 x 3 seated shoulder press 10 kg x 15 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 29, 2016 Author Report Share Posted July 29, 2016 front squat 30 kg x 15 x3 bb press 30 kg x 12 x 3 DL 60 kg x 12 x 3 shoulder press 16 kg x 12 20 kg x 12 24 kg x 8 x 5 lat raise 8kg x 12 x 5 undergrip front raise 8 kg x 12 x 5 cable @ 5 kg RH lat raise + LH front raise x 12 reps x 3 set LH lat raise + RH front raise x 12 reps x 3 set Quote Link to comment Share on other sites More sharing options...
heliumduck Posted July 31, 2016 Author Report Share Posted July 31, 2016 DL80 kg x 6100kg x 6bb press30kg x 12 x 3db chest press14kg x 1220 kg x6 x 224kg x 630 kg x 8 x 5bench40 kg x 1250 kg x 1260 kg x 12 x3tri kickback8 kg x 12 x3tri push down25kg x 12 x 5pulldown15 kg x 12 x 5single arm tri pull down5 kg x 20 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 1, 2016 Author Report Share Posted August 1, 2016 1 arm db row16 kg x 1214 kg x 1230 kg x 10 x 3pullup6 x 10 sets-ve pullup on assisted pullup mahince35kg x 12 x 225kg x 12 x 3lat pull down, behind the head30 kg x 12 x 5st arm lat pull down, rope cable20kg x 12 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 2, 2016 Author Report Share Posted August 2, 2016 front squat40 kg x 12 x 260 kg x 12 x 5back squat80kg x 10 x 5tried to do some cleansempty bar x 10 x 230 kg x 11, 8th rep the bar slipped of my shoulders =/ Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 6, 2016 Author Report Share Posted August 6, 2016 BB press30 kg x 12 x 3front squat40kg x 12 x260 kg x 12 x 270 kg x 10 x 280 kg x 8 x 3, HEAVY ! back squat90 kg x 8 x 3, heavy =/DLRDL 60 kg x 10 x 370 kg x 880 kg x 8leg press120kg x 10 x 2200 kg x 8 x 3DL100kg x 5 x 5practice cleaning30 kg x 10 x 240 kg totally whacked my lower back , did 10 TRIES, complete screwed it up Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 7, 2016 Author Report Share Posted August 7, 2016 pullup +10 kg x 8 x 5 bent over row, im not very good at this, how to improve ah under grip 50kg x 10 x 2 60 kg x 10 x 2 70 kg x 8 x 2 overhand grip 60 kg x 10 70 kg x 8 x 2 1 arm db row 30 kg x 8 x 5 RDL 60 kg x 10 x 3 ST arm lat pull down 15 kg x 15 x 4 kb fronst squat both 16kg , 20,15,15 LOL Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 9, 2016 Author Report Share Posted August 9, 2016 bench40 kg x 10 x250 kg x 10 x 260 kg x 10 x 265 kg x 10, 8. failed on 8thdb incline chest press--db flye8 kg x 10 x 210kg x 10 x 2cable fly7.5 x 12 x 63 variations Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 10, 2016 Author Report Share Posted August 10, 2016 DL90 kg x 6pullup12 x 2+10kg x 8 x5, with spot of course pays to have friends LOLcable row, fiannly47kg x 1257kg x 12 x 267kg x 10 x2some back iso machine20 kg x 1030 kg x 10 x 2, too heavym for me or i dunno how to use it Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 14, 2016 Author Report Share Posted August 14, 2016 BB press 30 kg x 12 25 kg x 10 x 2 30 kg x 10 x 2 35 kg x 10 x 2 fronst squat 60 kg x 10 70 kg x 2, db lat raise 8kg x 25, a bit too much 4 kg x 25 x 2, cause no 6 kg DB db front raise 4 kg x 25 x 3 front squat 70 kg x 10 x 5 Darkwish8686 1 Quote Link to comment Share on other sites More sharing options...
Darkwish8686 Posted August 14, 2016 Report Share Posted August 14, 2016 On 8/14/2016 at 5:11 AM, heliumduck said: BB press 30 kg x 12 25 kg x 10 x 2 30 kg x 10 x 2 35 kg x 10 x 2 fronst squat 60 kg x 10 70 kg x 2, db lat raise 8kg x 25, a bit too much 4 kg x 25 x 2, cause no 6 kg DB db front raise 4 kg x 25 x 3 front squat 70 kg x 10 x 5 Expand No wonder so fit and sexy Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 14, 2016 Author Report Share Posted August 14, 2016 bb shoulder pres30 kg x 10 x 240 kg x 10 x 250 kg x 8 x 2front squat70 kg x 10 x 5RDL 50 kg x 10 x 10bench40kg x 10 x 250 kg x 10 x 3bb upright row @ 30 kg + db rear delt fly @ 8kg10 + 10 x 5 sets Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 14, 2016 Author Report Share Posted August 14, 2016 On 8/14/2016 at 6:22 AM, Darkwish8686 said: No wonder so fit and sexy Expand hahaha, im ok only laaaa Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 16, 2016 Author Report Share Posted August 16, 2016 parallel gip p[ul lup8 x 5BB shoulder press30 kg x 10 x 225kg x 12 x 3db chest press18kg x 10 x 228kg x 6 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 22, 2016 Author Report Share Posted August 22, 2016 wide/normal grip -ve pullup5 x5wide grip -ve pullup on assisted pull up mahcine27kg x 1030+ kg x 10 x 4calbe row57 kg x 10 x 267kg x 10 x 277kg x 8 x 51arm db row27.5kg x 10 x 3DL100kg x 5 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 23, 2016 Author Report Share Posted August 23, 2016 over head squatbar x 10 x 2DL 60 kg x 10 x 2front squat50kg x 10 x 2back squat60 kg x 10 70 kg x 10 x 280 kg x 10 x 540 kg front squat x 20 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 25, 2016 Author Report Share Posted August 25, 2016 yesterdaydb cheest press14kg x 10 x218kg x 10 x224kg x 10 x...30kg x 10 x 2incline db chest press18 kg x 10 x 10cable flies7.5kg x 10 x 5-6 cannot recall liaotodayRDL60 kg x 6 x 5emphasis on squeezing the upper backBB press30 kg x 10 x 240 kg x x 10 x 545 kg x 10 x250kg x 5 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 27, 2016 Author Report Share Posted August 27, 2016 DL70 kg x 6 x 3over head squat50 kg x 10 x 315kg bb bi curl;s15 x 48kg db bi curl12 x 4kb swing single arm12 lbs x 10 x 4box jump x 10 x 4ball small 10 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 28, 2016 Author Report Share Posted August 28, 2016 squat70 kg x 10 x 290 kg x 10 x 8bb shoulder press30 kg x 10 x 10behind the head lat pull down20 kg x 10 x 4assisted pullup machine - underhand grip pull up @ 25kg10 x 4,rear delt fly10 kg x 10 x 4kb double press12 kg x 10 x 3practiced some cleans and snatches Swisse 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 30, 2016 Author Report Share Posted August 30, 2016 DL60kg x 8 x5db chest press24kg x 10 x 5cable flies @ 5 kg4 variations x 15,15 ,10 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted August 31, 2016 Author Report Share Posted August 31, 2016 bb shoulder pres30 kg WG, bar just stops below the chin, can;t go all the way down without aggravqating shoulder injury15 x 330kg x 10 x 5normal grip, shoulder widthseated db shoulder press14kg x 8 x 520 kg x 6 x 5rear delt flye + incline hammer curls10 kg x 10,10 x 3cable up right row + cable bi curls15 kg x 10 + 10 kg x 10 x 5single arm bi curls7.5kg x 10 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 3, 2016 Author Report Share Posted September 3, 2016 DL60kg x 10 x 6pullupparallel grip x 10wide grip x 10+10 kg wide grip x 10+20 kg wide grip x 5 x 8paraallel grip x 15incline db chest press16 kg x 1020 kg x 10 x 4db lat raise12 kg x 10 x 6pull down machine non-cable type20 kg per side x 1030 kg x 8 x 5tri pull down + box jumps17.5 kg x 15 + 20 x 4last set 30 jumps. Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 4, 2016 Author Report Share Posted September 4, 2016 db shoulder press14 kg x 15 x 220 kg x 12 x 224kg x 12 x 328 kg x 6 x 5BB press30 kg x 12 x 235 kg x 10 x 237.5 kg x 12 x 340 kg x 6 x 3undergrip ezbar front raise+ 5kg per side x 10+ 7.5kg per side x 10 x 2+ 10 kg per side x 10 x 210kg db seated front raise + 14 kg standing bicep curl10 + 8 x 4 setsupright row 40 kg x 10 x 4DL 60 kg x 10 x 5ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 5, 2016 Author Report Share Posted September 5, 2016 db chest press 14 kg x 12 20 kg x 12 24 kg x 12 26 kg x 10 28 kg x 7 8 8 30 kg x 6 8 8 incline bench 40 kg x 10 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 6, 2016 Author Report Share Posted September 6, 2016 over head squat30 kg x 10 x 3front squat60 kg x 12 x380 kg x 6 x5bench40 kg x15 x4incline db chest press14 kg x 1524 kg x 12 x 4cable flies7.5kg x 15 x 3 top down7.5 kg x 12 x 3 bottom up, only managed 12 reps Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 11, 2016 Author Report Share Posted September 11, 2016 yesterday.. i seem to have forgotten what i did, i think its along those lines...db chests press20 kg x 1024kg ...32 kg x 10 x 5 i think...cable tri pull down + wipers25kg x 10 + 8 x 4 setstodaycable row47 kg x 1557 kg x 1077 kg x 10 x 6, 2 different handle positionsbent over row 40 kg under hand gfrip10 x 5iso row machine20 kg x 1230 kg x 1240 kg x 10 x 41 arm db row32.5 kg x 8 x 5iso row machinse + machine crunch20 kg x 25 + +5kg x 25 x 3 sets Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 12, 2016 Author Report Share Posted September 12, 2016 seated db shoulder press14 kg x 10 x 2, 24kg x 10 x 228 kg x 8 x 2,24 kg x 10 x 5, decided to let go of the 28 kg 10 kg x 20db lat raise8 kg x 25, heavy4 kg x 25 x 3db front raise8 kg x 25, heavy4 kg x 25 x 3cable rear delt fly2.5 kg x 25 x 21.25kg x 25 x 2cable tri pull down20 kg x 25 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 13, 2016 Author Report Share Posted September 13, 2016 parallel grip chest to bar pull up LOL10 x 5trying to perfrom move #2 (http://www.muscleandfitness.com/work...oure-not-doing) bb shoulder pres30kg x 10 x 5normal grip, shoulder width30 kg WG, bar just stops below the chin, can;t go all the way down without aggravqating shoulder injury10 x 3incline chest press20 kg x 10 x 5EZ bar bicep curl, 5kg per side10 x 63 sets inner, 3 set outer grip, alternatingbehind the head lat pull down25kg x 10 x 3db fly10 kg x 10 x 4straight arm lat pull down1st set with the EZ bar attachment2nd set with rope cable20 kg x 10 x 3 x 2cable flies bottom up7.5 kg x 10 4 Quote Link to comment Share on other sites More sharing options...
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