Perfection7's Cool Blog for Attractive People

This blog is about music, technology, dance, fashion, chicks, reviews, workouts, funny ish and stuff going on in my life... PS the Blog title is a play on words from some old game :P... I hope you enjoy.

Gym Day 514.. Chest

Today’s chest workout. Nothing special. Trying to up the volume of my workouts and keeping form perfect. 

Anywho onto the workout:

  • 6 sets of Flat Bench Press, 40 kg x 20, 50 kg kg x 20, 62.5 kg x 10, 72.5 kg x 10, 82.5 kg x 6. Drop set 80 kg x 6 / 60 kg x 6 / 40 kg x 8.
  • 3 sets of Incline Dumbbell Flys, 15 kg x 12, 15 kg x 10, 15 kg x 9.
  • 3 sets of Incline Hammerstrength Chest Press, 50 kg x 15, 60 kg x 11, 60 kg x 10.
  • 3 sets of Cable Crossovers (small gap), 21 kg x 20, 27 kg x 11, 32 kg x 8.
  • 3 sets of Superset Cable Flys / Chest Press, 45 kg x 15/ 45 kg x 10, 45 kg x 5.

Gym day 513.. Legs (with video)

This workout didn’t go so great. Squats were weak. I could just feel pain around my upper traps so I didn’t go heavy. TBF I’ve not squatted in a while so I wasn’t too surprised.

Towards the end of the workout when I started to do hamstrings my stomach started to hurt. I’m really surprised I wasn’t sick. I think I had my breakfast smoothie way to close to the time I worked out.

Anywh onto the workout:

  • 26 mins cycling
  • 4 sets of Squats, 50 kg x 10, 80 kg x 10, 120 kg x 6, 110 kg x 8.
  • 4 sets of Seated Calf Raises, 15 kg x 15, 25 kg x 15, 35 kg x 10, 45 kg x 9.
  • 3 sets of Leg Press, 150 kg x 10, 200 kg x 10, 220 kg x 8.
  • 3 sets of Walking Lunges, 17.5 kg x 10, 17.5 kg x 10, 17.5 kg x 10.
  • 4 sets of Prone Leg Curls, 36 kg x 10, 41 kg x 10, 45 kg x 8, 45 kg x 6.
  • 25 mins cycling.

Gym Day 512.. Arms and Abs

My arms were SUPER weak today. Could just be fatigue from the previous 2 workouts but I wasn’t happy about it at all. I do know that the weight I lift isn’t that important.. the stress it puts on the muscle is.. BUT STILL curling 17.5 dumbbells is something I’ve not done since college.

Anywho onto the workout:

  • 17 mins cycling.
  • 4 sets of Pushdowns, 41 kg X 20, 59 kg X 17, 68 kg X 12, 73 kg X 7.
  • 3 sets of Dumbbell Skullcrushers, 20 kg X 7, 17.5 kg X 6, 15 kg X 8.
  • 3 sets of Cable Reverse Grip Pushdowns, 23 kg X 10, 23 kg X 10, 25 kg X 14.
  • 3 sets of Overhead Rope Extensions, 50 kg X 13, 55 kg X 6/ 36 kg X 4.
  • 3 sets of Preacher Curls, 30 kg X 10, 40 kg X 45 kg X 5.
  • 3 sets of Dumbbell Curls, 17.5 kg X 10, 17.5 kg X 10, 17.5 kg X 10.
  • 3 sets of Hercules Curls, 27 kg X 10, 32 kg X 7, 23 kg X 10.
  • 3 sets of AB Wheel Rollouts, 20, 20, 15.
  • 3 sets of Leg Raises, 15, 12, 14.
  • 3 sets of Kettlebell Romanian Twists, 8 kg X 20, 8 kg X 20, 8 kg X 20.
  • Plank 70 seconds.
  • 20 mins cycling.

Gym Day 511. Chest and Shoulders

Yesterday’s workout was IGHT. I attempted thy ol 100 KG bench press again and again it didn’t go well. I’ve not done flat bench press for ages. I was for some reason hoping I’d have the strength for 5 but it jut didn’t workout for me.

Anywho onto the workout:

  • 17 mins cycling
  • 9 mins skipping.
  • 5 sets of Flat Bench Press, 60 kg X 10, 80 kg X 8, 100 kg X 3, 90 kg X 6.
  • 6 sets of Cable Crossovers, high 32 kg X 12, 36 kg X 8, Middle 36 kg X 5/ 32 kg X 3, 32 kg X 8, low 32 kg X 8, 27 kg X 8.
  • 3 sets of Dips, 10, 8, 7.
  • 3 sets of Hammerstrength Incline Chest Press, 80 kg X 8, 80 kg X 6, 80 kg x 6.
  • 3 sets of Lateral Raises, 12.5 kg X 15, 15 kg X 11, 15 kg X 9.
  • 3 sets of Seated Shoulder Press, 22.5 kg X 8, 22.5 kg X 8, 22.5 kg X 8.
  • 3 sets of Rear Delt Flys, 59 kg X 10, 59 kg X 10, 59 kg X 9.
  • 24 mins cyling