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by • August 4, 2018 • Becoming me again, Bodybuilding LogComments (0)27

Gym Week 18 – Becoming Me Again

This will be a short post, as it’s just to include what I have done for this week 18. I am taking a break from lifting as I need for my bicep tendon to heal. I will use that time to do my HIIT workouts at home, so I can be doing something at least.

During these workouts I did experience some pain in my bicep tendons, hence the decision for the break.

Chest

– barbell bench press: 135 lbs x 10, 155 lbs x 10, 175 lbs x 3, 166 lbs x 3
– db flat bench press: 22 kg x 10, 24 kg x 10, 26 kg x 10, 28 kg x 6
– machine press: 135 x 16, 155 x 10, 10
– smith machine incline bench press: 90 lbs x 10

Back

– lat pulldowns: 50 kg x 10, 55 kg x 6
– smith machine bent over rows: 90 lbs x 10, 100 lbs x 8, 110 lbs x 8
– deadlifts: 135 lbs x 12, 177 lbs x 10, 180 lbs x 8
– one arm db bent over rows: 24 kg x 10, 26 kg x 10, 28 kg x 10, 30 kg x 8

Triceps

– db one arm triceps behind head extension: 9 kg x 20, 10 kg x 10, 12 kg x 10, 14 kg x 8, 16 kg x 4
– behind head cable triceps extension: 17.5 kg x 30, 22.5 kg x 12, 25 kg x 10, 27.5 kg x 10, 30 kg x 5
– one arm cable triceps extension: 10 lbs x 10
– close grip smith machine bench press: 90 lbs x 10

Biceps

– db alternate bicep curls: 14 kg x 14, 16 kg x 10
– hammer curls: 14 kg x 10, 16 kg x 10

Legs

– leg extensions: 45 kg x 12, 50 kg x 10, 55 kg x 10
– leg curls: 25 kg x 12, 30 kg x 12

Shoulders

– over head db press: 20 kg x 10, 22 kg x 10
– reverse butterflies with cables: 7.5 kg x 10
– reverse db butterflies: 10 kg x 10
– barbell overhead press: 80 lbs x 10

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