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.

#Asics Gel Lyte V.. I bloody love these 🔥

#Asics Gel Lyte V.. I bloody love these 🔥

Gym Day 641.. Chest, Shoulders and Triceps

Back in the gym.. it’s been a minute since I last paid it a visit. I somehow hurt my left foot. I believe it was from the 2 5k runs I did last week.. but it really seems like it’s a bigger deal then that.

It’s not much better but good enough that I can make it around the gym. I wouldn’t be running or doing legs anytime soon though.

Anywho onto the workout:

  • 4 warm up sets of Flat Bench Press, 40 kg x 20, 50 kg x 15, 60 kg x 12, 80 kg x 5.
  • 3 sets of Flat Bench Press, 100 kg x 3, 90 kg x 6, 90 kg x 6.
  • 3 sets of Cable Crossovers, 27 kg x 12, 32 kg x 12, 36 kg x 8.
  • 3 sets of Incline Bench Press, 50 kg x 10, 70 kg x 6, 60 kg x 8.
  • 2 sets of Flat Dumbbell Flys, 15 kg x 10, 15 kg x 12.
  • 2 sets of Incline Dumbbell Flys, 15 kg x 10, 15 kg x 10.
  • 3 supersets, Skullcrushers /Arnold Press, 30 kg x 10 / 20 kg x 7, 30 kg x 10 / 17.5 kg x 7, 30 kg x 10 / 15 kg x 8.
  • 3 supersets, Pushdowns / Lateral Raises, 73 kg x 10 /10 kg x 10, 73 kg x 10 / 10 kg x 10, 73 kg x 10 / 10 kg x 10.
  • 3 supersets, Cable Kickbacks / Upright Rows, 18 kg x 10 / 30 kg x 10, 23 kg x 10 / 8, 23 kg x 5.

Gym Day 640.. Back and Biceps

Got a decent workout done today. Not deadlifted heavy since September. It was good to get back too it again I must say. My back never felt in pain.. and the weights flew up pretty quick.

Defo going to be doing more of these in the future.

Anywho onto the workout:

  • 4 warm up sets of Deadlifts, 60 kg x 10, 80 kg x 8, 100 kg x 6, 120 kg x 4.
  • 4 sets of Deadlifts, 140 kg x 4, 160 kg x 2, 180 kg x 1, 190 kg x 1.
  • 4 sets of Hammerstrength Seated Rows, 90 kg x 12, 110 kg x 10, 130 kg x 6.
  • 3 sets of 86 kg x 8, 86 kg x 5/ 68 kg x 5, 77 kg x 8.
  • 2 sets of Dumbbell Rows, 37.5 kg x 10, 37.5 kg x 10.
  • 3 sets of Dumbbell Curls, 25 kg x 8, 25 kg x 7, 17.5 kg x 12.
  • 3 sets of Single Arm Hurcules Curls, 23 kg x 10, 23 kg x 10, 23 kg x 10.

Gym Day 639.. Chest and Triceps

Today’s workout. Not bad.. once again I realised I push myself way harder when I have someone working out with me who’s trying to out lift me. Doing 42 reps on dumbbell flys was’t the plan.. but when he did 36.. I had to keep going lol.

Anywho onto the workout:

  • 3 warm up sets of Flat Bench Press, 40 kg x 20, 50 kg x 15, 60 kg x 10.
  • 4 sets of Flat Bench Press, 100 kg x 4, 95 kg x 5, 90 kg x 5, 60 kg x 18.
  • 3 sets of Incline Hammerstrength Chest Press, 80 kg x 10, 90 kg x 8, 90 kg x 7.
  • 2 sets of Dumbbell Flys, 17.5 kg x 10, 17.5 kg x
  • 2 sets of Incline Dumbbell Flys, 10 kg x 33, 10 kg x 42.
  • 3 sets of Dips, 10, 9, 6.
  • 4 sets of Pushdowns, 46 kg x 12, 91 kg x 8, 91 kg x  6, 82 kg x 8.
  • 2 sets of Ez-Bar, 30 kg x  15, 40 kg x 6.
  • 2 sets of Rope Kickbacks, 23 kg x 12, 25 kg x 10.

Gym Day 638.. Legs

Bit of a MEH workout. I decided not to go heavy today. Couldn’t be bothered to carry an extra bag for my belt and figured I’d do a lighter day. 

The squat routine was pretty similar to what a girl I know does and bloody hell it was hard.. How she does more reps then this I really don’t know. She weighs WAY less then me and somehow gets it done.

I was never close to failing to hit 10 reps.. but it didn’t feel light at all.

Anywho onto the workout:

  • 8 sets of Squats, 30 kg x 15, 40 kg x 10, 50 kg x 10, 60 kg x 10, 70 kg x 10, 80 kg x 10, 90 kg x 10, 100 kg x 10.
  • 3 sets of Hack Squats, 50 kg x 10, 70 kg x 10, 90 kg x 6.
  • 5 sets of Calf Raises, 20 kg x 15, 25 kg x 15, 30 kg x 10, 35 kg x 10, 40 kg x 10.
  • 4 sets of Leg Extensions, 73 kg x 12, 77 kg x 12, 82 kg x 12, 86 kg x 10.
  • 4 sets of Seated Leg Curls, 41 kg x 15, 54 kg x 12, 64 kg x 10, 73 kg x 10.

Gym Day 637.. Chest and Shoulders

Today’s workout.. not bad not great. Benching has gone way down yet again. 90 kg was a major struggle for 5. But end of the day it was still heavy to me so it is still working the muscle lol.

Anywho onto the workout:

  • 5 mins skipping
  • 5 warm up sets of Flat Bench Press, 40 kg x 10, 50 kg x 10, 60 kg x 10, 80 kg x 5.
  • 3 sets of Flat Bench Press, 90 kg x 5, 90 kg x 5, 80 kg x 6.
  • 3 sets of Incline Hammerstrength Chest Press, 70 kg x 10, 80 kg x 10, 90 kg x 8.
  • 3 sets of Cable Crossovers, 23 kg x 15, 27 kg x 12, 32 kg x 8.
  • 3 sets of Dips, 10, 7, 6.
  • 3 sets of Overhead Shoulder Press, 50 kg x 5, 50 kg x 5, 40 kg x 6.
  • 3 sets of Seated Lateral Raises super set with Seated Rear Delt Raises, 10 kg x 12 / 5 kg x 12, 10 kg x 10/ 5 kg x 10, 10 kg x 10 /5 kg x 10.
  • 3 sets of Upright Rows, 30 kg x 10, 35 kg x 10, 40 kg x 10.