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 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.

Gym Day 494.. Chest and Shoulders

Yesterday’s workout. It was pretty tough to get through. After last Thursday’s workout where I did abs my stomach has been killing me. Only today is it feeling a little bit better. Everyone exericse I did my core was engaged and it really hurt. ESPECIALLY with the pullovers.

This workout is one I got off Kai Greene. He did a video with Jeff Sied and Aloon Gabbay for ShapeYou.De and it’s not to bad at all. I very very rarely do pullovers. If I do.. I do them for back and not chest. But I did them the way Kai suggested and I did indeed feel them on my chest.

Anwyho onto the workout:

  • 4 sets of Pullovers, 12.5 kg x 20, 20 kg x 20, 25 kg x 12, 30 kg x 12, 32.5 kg x 12.
  • 4 sets of Incline Bench Press, 40 kg x 12, 60 kg x 10, 70 kg x 6, 70 kg x 6.
  • 3 sets of Incline Hammerstrength Chest Press, 70 kg x 10, 80 kg x 9, 90 kg x 6 / 70 kg x 2.
  • 3 sets of Incline Dumbbell Flys, 15 kg x 10, 17.5 kg x 7, 17.5 kg x 7.
  • 3 sets of Standing Overhead Shoulder Press, 40 kg x 8, 40 kg x 7, 40 kg x 7.
  • 3 sets of Lateral Raises, 12.5 kg x 12, 12.5 kg x 12, 12.5 kg x 12.
  • 3 sets of Upright Rows, 35 kg x 10, 40 kg x 10, 45 kg x 7.

Gym Day 493.. Abs and Biceps

Abs.. God damn not directly worked these for a while. What an unbelievable pain lol. But fun stuff still. I think I’mma do abs twice a week now.

Anywho onto the workout:

  • 3 sets of Leg Raises superset set with a wheel, 20/10, 15/10, 12/10.
  • 3 sets of Medicine Ball Jackknifes superset with 6 kg kettlebell alternate laterals, 12/15, 12/15,
  • 1 minute plank.
  • 5 sets of Ez-Bar Curls, 20 kg x 10, 30 kg x 10, 40 kg x 10, 50 kg x 5.
  • 3 sets of Hercules Curls, 27 kg x 10, 32 kg x 9, 32 kg x 7.
  • 3 sets of Seated Hammer Curls, 15 kg x 10, 17.5 kg x 9, 17.5 kg x 7.
  • 2 Cable Curls dropsets, 68 kg x 10, 55 kg x 6, 41 kg x 8, 27 kg x 12. / 68 kg x 7/ 55 kg x 6/ 41 kg x 5/ 27 kg x 12.

Gym Day 492.. Chest and Shoulders

Not a bad workout. I discovered that if I sit forward on the chair and lean back while using the hammerstrength chest press machine.. it pretty much works like a decline press. I got a nice burn from that.

Anywho onto the workout:

  • 5 sets of Incline Bench Press, 40 kg x 12, 50 kg x 10, 60 kg x 10, 80 kg x 5, 70 kg x 6.
  • 3 sets of Incline Dumbbell Flys, 12.5 kg x 10, 12.5 kg x 10, 12.5 kg x 12.
  • 3 sets of Hammerstrength Chest Press, 70 kg x 10, 80 kg x 10, 90 kg x 7.
  • 3 sets of Pec Flys, 54 kg x 12, 64 kg x 10, 77 kg x 7.
  • 3 sets of Seated Dips, 64 kg x 10, 68 kg x 7, 68 kg x 4.
  • 3 sets of Seated Dumbbell Shoulder Press, 20 kg x 8, 20 kg x 8, 20 kg x 10.
  • 3 sets of Cable Lateral Raises, 11 kg x 10, 14 kg x 12, 16 kg x 8.
  • 3 sets of Cable Upright Rows, 50 kg x 10, 55 kg x 10, 60 kg x 8.
  • 3 sets of Facepulls, 46 kg x 10, 50 kg x 10, 55 kg x 10.

Gym Day 491.. Back

This was yesterday’s workout. It didn’t go plan on the deadlifts. I have moved to doing Sumo Style and expected some bigger lifts. But my grip just wasn’t there. I got to 160 and it kept slipping out of my hand.

Anywho onto the workout:

  • 25 min Incline Walk, 2.27 km, 350 calories.
  • 6 sets of Deadlifts, 60 kg x 10, 100 kg x 10, 140 kg x 5, 160 kg x 2, 140 kg x 3, 100 kg x 10.
  • 3 sets of Pull-Ups, 12, 6, 5.
  • 3 sets of Dumbbell Rows, 35 kg x 10, 40 kg x 10, 45 kg x 10.
  • 3 sets of Pulldowns, 77 kg x 10, 86 kg x 6/ 68 kg x 3, 68 kg x 8.
  • 2 sets of Seated Hammerstrength Rows, 80 kg x 10, 90 kg x 7.

Gym Day 490.. Shoulders and Biceps

This workout wasn’t to plan.. no OHP’s.. but the seated shoulder press was pretty good. My shoulder gains haven’t come through yet.. but hopefully they will lol.

Anywho onto the workout:

  • 20 minute cycle.
  • 4 sets of Seated Shoulder Press, 12.5 kg x 12, 17.5 kg x 10, 22.5 kg x 10, 25 kg x 6.
  • 3 sets of Lateral Raises, 10 kg x 10, 10 kg x 12, 12.5 kg x 9.
  • 3 sets of Upright Rows, 35 kg x 10, 40 kg x 10, 40 kg x 8.
  • 4 sets of Ez-Bar Curls, 20 kg x 10, 30 kg x 10, 40 kg x 10, 45 kg x 5.
  • 3 sets of Hercules Curls, 27 kg x 10, 32 kg x 7, 27 kg x 8.
  • 3 sets of Seated Hammer Curls, 17.5 kg x 9, 17.5 kg x 7.
  • 17 minute cycle.

Gym Day 489.. Legs

I planned on doing Shoulders and Legs this day which is why I started out with a squat clean press movement. But as time moved on I couldn’t be arsed to do shoulders.

Anywho onto the workout:

  • Circuit, 5 sets of 90 seconds skipping, followed by 8 kg kettlebell Squat clean Press, 15, 15, 12, 10, 10.
  • 5 sets of Squats, 40 kg x 20, 50 kg x 20, 60 kg x 15, 70 kg x 10.
  • 5 sets of Seated Calf Raises, 25 kg x 12, 25 kg x 10, 25 kg x 10, 25 kg x 10, 25 kg x 10.
  • 3 sets of Walking Lunges, 20 kg x 10, 20 kg x 10, 20 kg x 5.
  • 4 sets of Leg Curls, 59 kg x 12, 68 kg x 12, 73 kg x 12, 77 kg x 8.
  • 3 sets of Prone Leg Curls, 36 kg x 8, 36 kg x 8, 36 kg x8

Gym Day 488.. Back

Did this workout earlier in the week.. Forgot to upload.

Anywho onto the workout:

  • 5 sets of Deadlifts, 50 kg x 10, 100 kg x 8, 130 kg x 5, 150 kg x 2, 100 kg x 10.
  • 2 sets of Pull-Ups, 10, 6.
  • 2 sets of Kipping Pull-Ups, 7, 6.
  • 3 sets of Hammerstrength Pulldowns, 90 kg x 10, 100 kg x 8, 100 kg x 8.
  • 3 sets of Low Rows, 90 kg x 12, 100 kg x 12, 110 kg x 8.
  • 3 sets of Straight Arm Pulldowns, 64 kg x 10, 68 kg x 10, 73 kg x 5.

Gym Day 487.. Chest and Triceps

Early morning gym session out the way. It couldn’t have been more of a struggle to wake up.. but somehow managed to lift well.

Anywho onto the workout:

  • 5 sets of Incline Dumbbell Bench Press, 15 kg x 15, 20 kg x 10, 25 kg x 10, 30 kg x 10, 35 kg x 8.
  • 3 sets of Incline Hammerstrength Chest Press, 70 kg x 10, 80 kg x 10, 90 kg x 10.
  • 2 sets of Decline Bench Press, 70 kg x 10, 70 kg x 10.
  • 3 sets of Incline Dumbbell Flys, 15 kg x 10, 15 kg x 10, 15 kg x 7.
  • 3 sets of Pec Flys, 50 kg x 20, 54 kg x 15, 59 kg x 10.
  • 4 sets of Pushdowns, 27 kg x 20/ 36 kg x 10, 50 kg x 10, 68 kg x 10, 77 kg x 9.
  • 3 sets of Close Grip Bench, 60 kg x 8, 60 kg x 6, 60 kg x 7.
  • 3 sets of Seated Dips, 50 kg x 12, 54 kg x 10, 64 kg x 10.