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 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.

Gym Day 636.. Back and Biceps

Calm little workout. For some reason when it comes to working back at my gym I’m all out of ideas. They have plenty of machines.. but for some reason I just don’t get much out of them. I’m gonna have to figure this out.

Anywho onto the workout:

  • 3 warm up sets of Pulldowns (10 seconds rest), 32 kg x 15, 36 kg x 10, 41 kg x 5.
  • 3 sets of Weighted Pull-Ups, 10 kg x 6, 10 kg x 5, 10 kg x 3/ 2.
  • 3 sets of Dumbbell Rows, 50 kg x 5, 50 kg x 6, 50 kg x 8.
  • 2 sets of Hammerstrength Seated Rows, 100 kg x 9, 100 kg x 9.
  • 3 sets of Seated Cable Rows, 68 kg x 10, 77 kg x 6, 86 kg x 4.
  • 3 sets of Straight Arm Pulldowns, 55 kg x 10, 59 kg x 10, 64 kg x 10.
  • 3 sets of Dumbbell Curls, 27.5 kg x 6, 25 kg x 6, 20 kg x 10.
  • 2 sets of 21s, 20 kg x 7/7/7, 20 kg x 7/7/7.
  • 3 sets of Hammer Curls, 17.5 kg x 10, 17.5 kg x 10, 17.5 kg x 10.

Gym Day 635.. Chest

Today’s workout.. very MEH. I planned on doing shoulders as well but it didn’t happen. I just wasn’t into it. I hate days like this.

Anywho onto the workout:

  • 5 mins skipping
  • 3 warm up sets of Flat Bench Press, 40 kg x 15, 60 kg x 8, 80 kg x 6.
  • 3 sets of Flat Bench Press, 90 kg x 4, 90 kg x 4, 90 kg x 4.
  • 3 sets of Incline Bench Press, 60 kg x 8, 65 kg x 7, 70 kg x 7.
  • 3 sets of Cable Crossovers, 27 kg x 8, 36 kg x 8, 41 kg x 6.
  • 2 sets of Chest Press, 50 kg x 15, 50 kg x 15.
  • 3 sets of Pec Dec, 50 kg x 10, 50 kg x 10, 50 kg x 10.

Gym Day 634.. Lower Body Power

This was yesterday’s workout. This week has been a PRETTY poor week for the gym. This was only my second visit and it was hard even getting myself down here. And that is the thing.. once I’m there it’s go time and I go HARD.. but I just couldn’t get myself there.

A couple day’s I’ve said ok I wont go I will just do a home workout and it didn’t happen. Like Tuesday I went to see Drake so I figured working legs would be a bad idea. But then Wednesday I couldn’t be arsed either lol.

But I did get it done yesterday and it went rather well.. for some reason I really felt my calves flexing when doing squats and that through me off a bit. But I managed to get some good numbers on the squat so i’m pretty happy.

Anywho onto the workout:

  • 4 warm up sets of Squats, 40 kg x 10, 60 kg x 8, 80 kg x 6, 100 kg x 4.
  • 3 sets of Squats, 140 kg x 4, 145 kg x 3, 145 kg x 3.
  • 2 sets of Leg Press, 230 kg x 8, 230 kg x 8.
  • 2 sets of Straight Leg Dumbbell Deadlifts, 27.5 kg x 10, 27.5 kg x 10.
  • 3 sets of Leg Extensions, 109 kg x 10, 109 kg x 10, 109 kg x 10.
  • 3 sets of Seated Leg Curls, 95 kg x 10, 100 kg x 8, 100 kg x 7.
  • 3 sets of Prone Leg Curls, 41 kg x 8, 45 kg x 7, 45 kg x 7.
  • 5 sets of Seated Calf Raises, 20 kg x 12, 30 kg x 8, 35 kg x 8, 40 kg x 8, 45 kg x 7.