Felt good the first few sets but my strength and energy levels suddenly dropped and by the middle of the training session I was struggling with even the lighter weights. Not a good day, that's for sure. Total training time was 2 hrs 30 min with 46 sets.
Incline dumbbell press (15 degrees):
12x24 kg
8x28 kg
8x32 kg
8x36 kg
8x40 kg
7x44 kg
6x44 kg
Incline dumbbell press (45 degrees):
12x24 kg
8x32 kg
8x34 kg
8x36 kg
8x36 kg
Smith machine incline press (30 degrees):
10x60 kg
8x80 kg
8x100 kg
8x110 kg
7x110 kg
Behind the neck barbell press:
8x40 kg
8x60 kg
5x80 kg (dropped the barbell on my neck)
4x80 kg
Machine close grip bench press:
12x60 kg
10x85 kg
8x110 kg
7x110 kg
8x110 kg
12x90 kg
Cable lateral raises:
8x18 kg
8x23 kg
8x23 kg
10x23 kg
Dumbbell front raises:
8x14 kg
8x16 kg
8x18 kg
8x20 kg
9x20 kg
Triceps rope push-downs:
12x56 kg
12x79 kg
12x86 kg
12x93 kg
10x93 kg
12x79 kg
Dumbbell holds:
3 sets with 7 kg dumbbells for 1 minute
1 set with 44 kg dumbbells for 1 minute
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