Gym 15

There is no greater feeling than being at the gym after a very long crappy day topped with extra bird poo. One thing about late night gym is I have only 30-40mins max so shorter reps and if possible higher weights.

Doing fifty kilos for deadlifts was great! The bar was digging into my hands and forearms cramping but I completed the 10 reps. Rarrrrr. 60kg is not too far off.

Comments for other exercises : Slow movements on both positive and negative. Controlled movements. Feeling stronger but dont want to become too comfortable. Felt the injury was nagging abit. Arms away from body for shrugs. Looks like I'm on target. Need to check with someone at the gym regarding rehab or physio for bloody injury.

Back

Smith machine Deadlifts.

Set 1 20kg 10 reps

Set 2 40kg 10 reps

Set 3 40kg 10 reps

Set 4 50kg 10 reps

Trapezius

Dumbell shrugs.

Set 1 40kg 10 reps

Set 2 40kg 10 reps

Set 3 40kg 10 reps

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

Calves

Seated calf raise.

Set 1 50kg 10 reps

Set 2 50kg 10 reps

Set 3 50kg 10 reps

Abs

Hanging leg raise.

Set 1 5 reps

Set 2 5 reps

Set 3 5 reps

Set 4 5 reps