Status Check

Chest
Bench – 82kg 10 reps easy
DB Incline – 50lb easy

Back
DB row – 60lbs
Pulldown – 55kgs
Cable rows – 50kgs

Shoulders
DB Press – 45lbs
Military – 40kgs
Front – 15lbs
Side – 25lbs

Legs
Squat (half) – 110kgs
Leg Press – 160-200kgs

Bis
Curls – 25lbs
Tris
Skullcrusher – 12.5kg

BSN NO-Xplode & Cell Mass – Week 1

Notes:

- 2 scoops of NO-Xplode seems to do the trick although getting to sleep is a bit tricky.
- mental focus is excellent! overall mood is good, more energy and clarity.
- chest – smith 52kg (not counting bar weight), DB incline 50lbs felt easy

PB in Bench Press

110kgs – 4 reps
100kgs – 6 reps – easy

Need spotter for confidence.

Chest and Triceps – 2

Thurs 21 Aug 08 weights session is as follows:

Chest
DB press – warm-up sets of 30lbs and 45lbs, 3 sets 55lbs x 10 reps
DB incline press – 3 sets of 40lbs x 10
DB pullover – 3 sets of 55lbs x 10

Triceps
Cable pushdowns – 3 supersets at levels 7, 9, 11, 13 x 10
Dips – 6 sets (legs fully extended and on bench)

* Got to increase intensity for triceps, consider other exercises

Shoulder Shockers

Something new each workout, Military Press for shoulders today.

Back
Rows -3 sets x 40kgs x 10
Cable rows – 3 sets x 40kgs x 10
Cable pulldowns – 3 sets x 50kgs x 10

Shoulders
BB Military Press – 3 sets x 30kgs x 10 (struggled last set)
Lateral Raise – 3 sets x 15lbs x 10 (going for perfect form)
Seated rear lateral raise – 3 sets x 20lbs x 10

Biceps
DB concentration curls – 3 sets x 25lbs x 10
EZ bar – 2 sets x 25kgs x 10

* Compound exercises are the way to go. Chin ups on Sat!
* Article link

Dips and Flyes

Incorporating new exercises to keep things interesting.

Workout for Tues, 18 Aug:

Chest
- BB bench press (Free weights) 2 sets of 60kgs x 10, 1×5, 70kgs for 3 reps (spotter required for confidence)
- DB decline press 3 sets of 50lbs x 10
- Pec dec flyes – 3 sets at 40kgs x 10

Triceps
- Skullcrushers 3 sets of 40kgs x 10
- Cable pulldowns 3 sets at 12 x 10
- Dips 3 sets x 10 (legs fully extended)