Nothing special to update here. Still trucking along, lifting my weights. Trying to be the best me that I can be.
Chest
– flat barbell bench press: 90 lbs x 30, 110 lbs x 12, 135 lbs x 10, 145 lbs x 6, 5
– machine press: 135 lbs x 10, 6 (super set to last 2 sets of barbell bench press) 12, 10
– db incline bench press: 18 kg x 20, 20 kg x 10, 22 kg x 8, 24 kg x 8
– decline machine bench press: 20 kg x 20, 30 kg x 12, 40 kg x 10
Back
– bent over rows smith machine: 20 kg x 20, 20, 20
– barbell bent over rows: 90 lbs x 20, 110 lbs x 10, 135 lbs x 10, 10
– lat pulldowns: 30 kg x 20, 40 kg x 12, 50 kg x 10, 55 kg x 6
– narrow grip lat pull downs: 40 kg x 12, 45 kg x 10, 50 kg x 10, 55 kg 8
– reverse barbell bent over rows: 90 lbs x 20, 110 lbs x 12, 135 lbs x 12, 10
– db straight-legged deadlifts: 16 kg x 20, 18 kg x 10, 10
Triceps
– one arm cable side triceps extensions: 5 kg x 20, 7.5 kg x 10, 10 kg x 10
– triceps push downs: 17.5 kg x 15, 20 kg x 10, 25 kg x 10, 27.5 kg x 8
– db behind head triceps extensions: 8 kg x 15, 9 kg x 14, 10 kg x 10, 12 kg x 10
– close grip smith machine bench press: 20 kg x 10, 30 kg x 10, 6
– one arm triceps kick backs: 8 kg x 20, 9 kg x 12, 10 kg x 10
Shoulders
– barbell overhead press: 45 lbs x 10, 65 lbs x 8, 8
– lateral raises: 4 kg x 20, 5 kg x 15, 6 kg x 12, 7 kg x 10
– front raises: 4 kg x 20, 5 kg x 15, 6 kg x 12, 7 kg x 14, 8 kg x 12
– reverse cable butterflies: 37.5 kg x 30, 5 kg x 20, 7.5 kg x 15, 10 kg x 10
Biceps
– concentration curls; 8 kg x 20, 9 kg x 15, 10 kg x 12, 12 kg x 10, 14 kg x 8
– db alternate bicep curls: 14 kg x 10, 16 kg x 10, 18 kg x 8
– hammer curls: 14 kg x 10, 16 kg x 10, 18 kg x 10
– straight barbell bicep curls: 10 kg x 10, 15 kg x 8, 5
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