Asrar
Top Contributor
Today was Chest and Triceps. The chest is cramping today, it must mean I did something right.
Dumbbell incline
3 sets 27 kg 7-8 reps Strength is there
4th set 30 kg 3 reps. Next session, I will do 2 sets 30 kg fresh to get more reps
Dumbbell flat
2 sets 30 kg 7-8 reps
2 sets 32 kg 3-5 reps
Decline machine
3 sets 70 kg 6-8 reps
Pec fly
3 sets 59 kg 7-8 reps
4th set 53 kg 7 reps, the chest was fatigued.
I tried cable fly, it bothered my shoulder today slightly for some reason on the program Andy gave me it has 2 fly movements.
Triceps
Straight bar extension
3 sets 57 kg 6-10 reps. I went heavier today, keeping good form, sticking elbows in the side.
Dips weight plated
3 sets 70 kg 8-10 reps
4th set 80 kg 6 reps. The arms were shaking, I only got 6 reps, I then went straight back and did 2 more reps.
Cardio was 30 minutes cross trainer whilst watching a new show on Netflix, it is called Mind Hunters, it is a good show. It makes cardio time go fast by watching something.
Dumbbell incline
3 sets 27 kg 7-8 reps Strength is there
4th set 30 kg 3 reps. Next session, I will do 2 sets 30 kg fresh to get more reps
Dumbbell flat
2 sets 30 kg 7-8 reps
2 sets 32 kg 3-5 reps
Decline machine
3 sets 70 kg 6-8 reps
Pec fly
3 sets 59 kg 7-8 reps
4th set 53 kg 7 reps, the chest was fatigued.
I tried cable fly, it bothered my shoulder today slightly for some reason on the program Andy gave me it has 2 fly movements.
Triceps
Straight bar extension
3 sets 57 kg 6-10 reps. I went heavier today, keeping good form, sticking elbows in the side.
Dips weight plated
3 sets 70 kg 8-10 reps
4th set 80 kg 6 reps. The arms were shaking, I only got 6 reps, I then went straight back and did 2 more reps.
Cardio was 30 minutes cross trainer whilst watching a new show on Netflix, it is called Mind Hunters, it is a good show. It makes cardio time go fast by watching something.