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 499.. Chest

I planned on doing Shoulders as well but I just wasn’t feeling it. I got a very solid pump from the workout. Tried to change it up a bit and throw in loads of fly exercises.. hopefully it will work for me.

Anywho onto the workout: 

  • 15 minute cycle
  • 5 sets of Incline Hammerstrength Chest Press, 30 kg x 20, 50 kg x 10, 90 kg x 10, 100 kg x 7, 80 kg x 7.
  • 3 sets of Incline Dumbbell Bench Press, 25 kg x 10, 27.5 kg x 8, 30 kg x 8.
  • 3 sets of Incline Dumbbell Flys, 17.5 kg x 8, 17.5 kg x 8, 17.5 kg x 8.
  • 3 sets of Cable Crossovers, 23 kg x 15, 27 kg x 10, 32 kg x 8.
  • 2 sets of Pec Flys, 77 kg x 8, 73 kg x 10
  • 18 minute cycle

Gym Day 498.. Back and Biceps

I got a very good workout done today. I can’t rememebr if I mentioned it the last time I did squats but I was struggling to hold onto the bar. I started doing Sumo deadlifts and while I loved them and the weight flew up. I was struggling to keep hold of the bar. I mentioned on twitter I was struggling and someone said you tried a mixed grip? Only then I realised DOH!!! why haven’t i been doing this. And it was so easy after that.

I got 3 reps out on 180 kg which is a record for me I think. I’m sure I could have done more but i didnt wanna push it.

Anywho onto the workout:

  • 30 minute cycle
  • 6 sets of Sumo Deadlifts, 60 kg x 10, 100 kg x 8, 140 kg x 5, 160 kg x 2, 160 kg x 5, 180 kg x 3
  • 3 sets of Pull-Ups, 10, 9, 5.
  • 3 sets of Dumbbell Rows, 40 kg x 8, 40 kg x 8, 40 kg x 8.
  • 3 sets of Straight Arm Pulldowns, 64 kg x 10, 64kg x 10, 68 kg x 8.
  • 2 sets of T-Bar Rows, 45 kg x 10, 60 kg x 10.
  • 3 sets of Dumbbell Curls, 27.5 kg x 6, 25 kg x 6, 22.5 kg x 6.
  • 2 sets of Concentration Curls, 17.5 kg x 9, 17.5 kg x 7.
  • 3 sets of Rope Hammer Curls, 50 kg x 10, 59 kg x 10, 59 kg x 6
  • 18 minute cycle.

Gym Day 497.. Shoulders and Triceps

Today’s workout was decent. My shoulders are still by far my weakest muscle. But I’m trying to hit them more often and hopefully I should see some development.

Anywho onto the workout:

  • 18 minute cycle
  • 4 sets of Overhead Shoulder Press, 30 kg x 10, 40 kg x 10, 45 kg x 8, 50 kg x 3.
  • 3 sets of Arnold Press, 22.5 kg x 8, 20 kg x 9, 17.5 kg x 10.
  • 3 sets of Lateral Raises, 12.5 kg x 10, 12.5 kg x 10, 12.5 kg x 10
  • 3 sets of Upright Rows, 35 kg x 10, 40 kg x 10, 45 kg x 8.
  • 3 sets of Rear Delt Extensions, 36 kg x 17, 50 kg x 10, 54 kg x 10.
  • 3 sets of Close Grip Bench Press, 40 kg x 20, 60 kg x 10, 70 kg x 4.
  • 3 sets of Pushdowns, 46 kg x 12 , 55 kg x 12, 64 kg x 10.
  • 3 sets of Seated Tricep Extensions, 32 kg x 10, 36 kg x 10, 41 kg x 10
  • 18 minute cycle

Gym Day 496.. Back and Biceps

Today’s workout was decent. Weights were down on everything. I’m still recovering from my groin injury and it held me back on some stuff. But I got a good workout still.

Anywho onto the workout:

  • 5 sets of Pulldowns, 32 kg x 20, 41 kg x 12, 68 kg x 9, 77 kg x 8, 86 kg x 5.
  • 3 sets of Straight Arm Pulldowns, 64 kg x 10, 64 kg x 10, 68 kg x 5.
  • 3 sets of Seated Hammerstrength Rows, 50 kg x 12, 70 kg x 10, 90 kg x 8.
  • 3 sets of Dumbbell Rows, 37.5 kg x 8, 37.5 kg x 8, 37.5 kg x 8.
  • 3 sets of Seated Cable Rows, 64 kg x 10, 68 kg x 8, 77 kg x 5.
  • 4 sets of Ez-Bar Curls, 20 kg x 15, 30 kg x 10, 40 kg x 7, 45 kg x 5.
  • 3 sets of Dumbbell Curls, 17.5 kg x 10, 20 kg x 10, 22.5 kg x 8.
  • 3 sets of Rope Hammer Curls, 55 kg x 10, 59 kg x 8, 64 kg x 5/ 50 kg x 5/ 36* kg x 5/ 25 kg x 5.

Gym Day 495.. Chest and Shoulders

  • 4 sets of Pullovers, 17.5 kg x 20, 22.5 kg x 15, 27.5 kg x 12, 32.5 kg x 10.
  • 4 sets of Incline Bench Press, 40 kg x 12, 50 kg x 10, 60 kg x 10, 80 kg x 4, 70 kg x 4.
  • 3 sets of Incline Hammerstrength Chest Press, 70 kg x 10, 80 kg x 9, 90 kg x 6.
  • 3 sets of Incline Dumbbell Flys, 17.5 kg x 10, 17.5 kg x 10, 17.5 kg x 10.
  • 3 sets of Dips, 9, 8, 5.
  • 3 sets of Overhead Press, 30 kg x 10, 40 kg x 5, 40 kg x 5.
  • 3 sets of Lateral Raises, 12.5 kg x 10, 12.5 kg x 10, 12.5 kg x 10.
  • 2 sets of Upright Rows, 35 kg x 10, 40 kg x 8.
  • 3 sets of Facepulls, 46 kg x 12, 55 kg x 12, 64 kg x 10.