Gym 13

Arms still hurting as I tried bicep curls and benches. Couldnt do it. Very disappointed.

Back

Smith machine Deadlifts.

Set 1 20kg 10 reps

Set 2 30kg 10 reps

Set 3 40kg 10 reps

Set 4 30kg 10 reps

Set 5 40kg 10 reps

Set 6 40kg 10 reps

Comments : 4 sets of 40kg. rarrr must go higher but its getting harder.

Trapezius

Dumbell shrugs.

Set 1 40kg 10 reps

Set 2 40kg 10 reps

Set 3 40kg 10 reps

Comments : should i go 50kg?

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.

Abs

Hanging leg raise.

Set 1 10 reps

Set 2 10 reps

Set 3 3 reps

Comments : failed on 3rd set