Gym 12

Back

Smith machine Deadlifts.

Set 1 20kg 10 reps

Set 2 20kg 10 reps

Set 3 30kg 10 reps

Set 4 30kg 10 reps

Set 5 40kg 10 reps

Set 6 40kg 10 reps

Comments : I like it when I get to 40kg. So tempting to dive straight into 40kg but dont want to risk anymore injury. Triceps still hurting. I really miss doing chest and biceps. SIIIIGGGHH

Trapezius

Dumbell shrugs.

Set 1 40kg 10 reps

Set 2 40kg 10 reps

Set 3 40kg 10 reps

Comments : Being naughty and went straight for the 20kg dumbbells. Struggled on the last set. Arms nice and wide and not leaning on the body. Full rotation on the shoulder squeezing the traps as I go the full circle. FEELS GOOD.

Shoulders

Dumbbell front raises.

Set 1 15kg 10 reps

Set 2 15kg 10 reps

Set 3 15kg 10 reps

Dumbbell side raises.

Set 1 15kg 10 reps

Set 2 15kg 10 reps

Set 3 15kg 10 reps

Dumbbell bent over lateral raises.

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Comments : Controlled and not swinging my arms like a chicken. For some reason I was struggling with front raises and side raises.

Calves

Seated calf raise.

Set 1 40kg 10 reps

Set 2 40kg 10 reps

Set 3 50kg 10 reps

Set 4 50kg 10 reps

Set 5 50kg 10 reps

Set 6 50kg 10 reps

Comments : Doing it slowly. Feels like nothing. Might attempt 60kgs next time muahahahaha

Abs

Hanging leg raise.

Set 1 10 reps

Set 2 10 reps

Set 3 8 reps

Comments : Getting there. 3 for 10. come on!!!