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 12, 155 lbs x 10, 165 lbs x 4
– machine press: 135 lbs x 10, 155 lbs x 8, 8
– db incline bench press: 20 kg x 10, 22 kg x 10, 24 kg x 9, 26 kg x 8
– decline smith machine bench press: 20 kg x 20, 40 kg x 10, 50 kg x 8
Back
– barbell bent over rows: 90 lbs x 20, 110 lbs x 10, 135 lbs x 10
– lat pulldowns: 40 kg x 20, 50 kg x 10, 55 kg x 4
– narrow grip lat pull downs: 40 kg x 12, 45 kg x 10, 50 kg x 6
– reverse barbell bent over rows: 110 lbs x 12, 135 lbs x 10, 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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