Gym 16

Managed to do 1 set of 10 reps with 60kgs for deadlifts. Needed a belt for this one. Injuring arms is bad enough, if my back is out that's ten times worse. Felt good. Thinking of attempting 70kg is plain scary.

Did a few biceps today, didnt feel any pain at 10kgs. Healed? Must take caution so did 2 sets 7.5kg.

Increased shrugs to 50kg. Not sure to rotate shoulders or just straight up.

Back

Smith machine Deadlifts.

Set 1 20kg 10 reps

Set 2 30kg 10 reps

Set 3 40kg 10 reps

Set 4 40kg 10 reps

Set 5 50kg 10 reps

Set 5 60kg 10 reps

Trapezius

Dumbell shrugs.

Set 1 40kg 10 reps

Set 2 50kg 10 reps

Set 3 50kg 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