DontRunWithKnives Journal

[Dontrunwithknives]

29/03/11

Chest and Biceps

Alternating Standing Dumbbell Bicep Curl

10kg x 10

Bench Press

Bar x 20

Alternating Standing Dumbbell Bicep Curl

15kg x 6 (build up)

17.5kg x 5 (build up)

20kg x 4 (build up)

22.5kg x 5

25kg x 2partials

Bench Press

40kg x 12

50kg x 10

60kg x 8

70kg x 3

Machine Preacher Curl

20lbs x 10 (1arm at a time)

50lbs x 8 (both arms)

60lbs x 7

70lbs x 6

Decline Dumbbell Fly (Slow)

10kg x 12

12.5kg x 10

7kg x 12 (stretch set)

15kg x 10

Alternating Standing Hammer Curl

15kg x 6

17.5kg x 6

20kg x 3 (+2 momentum)

22.5kg x 2 (+3 momentum)

17.5kg x 6 ds

15kg x 5 ds

12.5 x 4

Machine Fly

40lbs x 12

50lbs x 10

60lbs x 8

70lbs x 4 (+2 parts)

50lbs x 10 (+2 parts) ds

40lbs x 8 (+2 parts) ds

30lbs x 6 (+2 parts)

Alternating Standing Dumbbell Bicep Curl

17.5kg x 6 ds

15kg x 4 ds

10kg x 3

10kg x 10

Incline Close-Grip Pushup

BW x 12

[Dontrunwithknives]

Still been working out just have not recorded the workouts.

Starting tomorrow it's time to execute the plan:

New workout split

Day 1: Chest, triceps and abs

Day 2: Back, biceps and forearms

Day 3: Calves and abs

Day 4: Rest

Day 5: Shoulders and abs

Day 6: Legs

Day 7: Rest

Recording workouts

Recording diet

Calorie counting