S.S.D.D

[Shutupandsquat]

140 is still good money. How long have you been training for, bro?

[tomleegolf]

140 is still good money. How long have you been training for, bro?

Since January 2011 so 11 months.

[Shutupandsquat]

Shit man. I've had like a year on you, so don't be gutted or anything. That's some strong lifts for one year and your age. AND AN ASIAN! That's more of a compliment than racism.

[tomleegolf]

Bench

20kg x10

40kg x6

60kg x3

75kg x10

60kg x12

Close grip bench

50kg x12, 10, 7

40kg x10

Flyes

10kg x12, 3 sets

Lateral raises

10kgs x10, 3 sets

Overhead press

30kg x10, 8

20kg x10

Leg raises

x20, 15

Russian twists

5kg x50, 32

75kg bench was easy as, could've got 80 for 8 in hindsight. Really burned out the tris today, good workout!

[tomleegolf]

Chin ups

BW x12, 6, 3, 3, 3, 3

=30 reps total

Barbell Rows

50kg x12, 10

40kg x10, 8, 8

Barbell curl

30kg x8

25kg x10, 8

Dumbbell curl

10kg x9, 9, 8

Hammer curl

10kg x8, 3 sets

Stiff legged deads

60kg x10, 3 sets

Reverse flyes

5kg x12, 3 sets

Concentration curls

10kg x10, 8, 6

Shrugs

20kg (each hand) x12, 3 sets

Arms were pumped today, used stricter form so I had to use a lower weight than before. Lower back was still a bit sore from last weeks deadlifts so skipped them today.