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 508.. Shoulder and Triceps

I literally only went to the gym today because I carried my big ol gym bag all the way to work. When work finished.. with all that horrible rain I just wanted to go hime and chill. BUT NO.. I actually went and it was pretty good.

For cardio I just did skipping today. Usual skipping circuit of 70 second intervals with 30 seconds rest. Then after that I did some HIIT. 15 seconds high knees then 30 seconds rest. It killed me but it was pretty fun.

Anywho onto the workout:

  • 9 mins skipping circuit.
  • 10 rounds of skipping hiiit. 15 second sprint. 30 seconds rest.
  • 1 set of Overhead Shoulder Press, 30 kg x 10.
  • 3 sets of Seated Dumbbell Shoulder Press, 20 kg x 9, 22.5 kg x 10, 25 kg x / 20 kg x 3.
  • 3 sets of Lateral Raises, 12.5 kg x 10, 12.5 kg x 10, 12.5 kg x 8.
  • 2 sets of Front Raises, 12.5 kg x 9, 12.5 kg x 8.
  • 3 sets of Facepulls, 64 kg x 8, 64 kg x 9, 68 kg x 8.
  • 4 sets of Reverse Pec Flys, 59 kg x 10, 59 kg x 10, 59 kg x 9, 59 kg x 6.
  • 4 sets of Pushdowns, 46 kg x 15, 64 kg x 10, 73 kg x 8, 82 kg x.
  • 3 sets of Dumbbell Skullcrushers, 17.5 kg x 8, 17.5 kg x 7, 12.5 kg x 8.
  • 3 sets of Seated Dips, 64 kg x 10, 77 kg x 8, 77 kg x 6

All the Sneakers I own

I actually left some out. But they weren’t video worthy.

1. Reebok Ex-O-Fit Hi SG Grey

2. Reebok Ex-O-Fit Hi SG Purple

3. Reebok Pump Omni Lite

4. New Balance 574 ‘Black’

5. Asics Gel Lyte V White - Fiery Red

6. Asics Gel Lyte III ‘Haters’

7. Asics Gel Lyte III White - Medieval Blue

8. Asics Gel Lyte III ‘Sports Pack’

9. Saucony x BAIT Shadow Original ‘Cruel World 2′

10. Saucony x Anteater Jazz Original ‘Sea & Sand’

11. Saucony Shadow 5000 - White - Grey - Blue - Orange

12. Saucony x Premier Skate Shadow 6000 ‘Life on Mars’

13. Nike Air Jordan 1 Retro Mid White/ University Blue 

14. Nike Air Jordan 3 Retro ‘Black Cement’

15. Nike Air Jordan 3 Retro ‘Fire Red’

16. Nike Air Jordan 3 Retro ‘Stealth Grey’

17. Nike Air Jordan 3 Retro ‘Crimson’

18. Nike Air Jordan 3 Retro ‘Wolf Grey’

19. Nike Air Jordan IV ‘Green Glow’

20. Nike Air Jordan IV ‘Black Cement’

21. Nike Air Jordan IV ‘Fire Red’

22. Nike Air Jordan IV ‘Military Blue’

23. Nike Air Jordan IV ‘Cement’

24. Lebron XI Low ‘Black Gum’

Gym Day 507.. Chest

I will have to check the history on my phone but I was looking for a chest workout yesterday at the gym and I found this one. Nothing super new. But it was different to how I usually roll. Especially the 180 degree twisting dumbbell bench press. 

I need this upper chest to blow up.. hopefully some of this stuff works. 

Anywho onto the workout:

  • 17 mins bike ride
  • 5 sets of Incline Hammerstrength Chest Press, 30 kg x 15, 60 kg x 10, 80 kg x 10, 90 kg x 8, 100 kg x 4/ 80 kg x 4.
  • 3 sets of 180 degree Twisting Incline Dumbbell Bench Press, 17.5 kg x 10, 20 kg x 8, 22.5 kg x 6.
  • 2 sets of Close Grip Push Ups, 14, 7.
  • 6 sets of Cable Crossovers, low 20 kg x 10, 23 kg x 10, mid 23 kg x 10, 27 kg x 9, high 27 kg x 10, 32 kg x 8.
  • 2 sets of Dips, 10, 4.
  • 24 mins bike ride

Gym Day 506.. Back and Biceps

I really need to get to the bottom of why after my first set of pull-ups my body is totally spent. It’s getting ridiculous now. I can probably manage 15 pull-ups in a row at a stretch. Next set I’d be lucky to do 6. How do these bar stars do it all day long? 

Anywho onto the workout:

  • 17 mins bike ride
  • 6 mins of skipping
  • 5 sets of Deadlifts, 60 kg x 10, 100 kg x 8, 140 kg x 6, 160 kg x 4.
  • 3 sets of Pull-Ups, 12, 8, 7.
  • 3 sets of T-Bar Rows, 40 kg x 8, 50 kg x 6, 60 kg x 4.
  • 3 sets of Hammerstrength Pulldowns, 100 kg x 10, 110 kg x 7, 110 kg x 6.
  • 2 sets of Straight Arm Pulldowns, 59 kg x 10, 64 kg x 7.
  • 3 sets of Dumbbell Curls, 25 kg x 6, 22.5 kg x 6, 17.5 kg x 10.
  • 3 sets of Cable Curls, 46 kg x 10, 55 kg x 9, 64 kg x 6.
  • 17 mins bike ride

Gym Day 505.. Shoulders and Triceps (With Video)

This was Saturday nights workout. I really didn’t fancy going gym at all. But I somehow managed to make it and the workout wasn’t too bad. 

Anywho onto the workout:

  • 3 sets of Overhead Shoulder Press, 30 kg x 12, 40 kg x 10, 50 kg x 6.
  • 3 sets of Arnold Press, 22.5 kg x 6, 22.5 kg x 8, 22.5 kg x 7.
  • 3 sets of Lateral Raises, 12.5 kg x 14, 15 kg x 8, 15 kg x 7.
  • 3 sets of Upright Rows, 40 kg x 10, 50 kg x 10, 55 kg x 5.
  • 4 sets of Pushdowns, 36 kg x 25, 55 kg x 10, 77 kg x 10, 91 kg x 10.
  • 3 sets of Overhead Tricep Extensions, 50 kg x 10, 55 kg x 8, 59 kg x 8.
  • 3 sets of Kickbacks, 17.5 kg x 12, 20 kg x 10, 22.5 kg x 8.
  • 3 sets of Seated Dips, 64 kg x 12, 68 kg x 8.