Gym 30

My 30th workout this year. That is SAD. Sigh. Also, Mr.P gave me a new protein supplement to try, Vital Strength. There is currently a comp going on their website, join now and win a year's supply of protein... yummy. I tried it after my workout and I think I had heart palpitations... and tasted funny.

Deadlifts (Smith machine)

Set 1 20kg 10 reps

Set 2 30kg 10 reps

Set 3 40kg 10 reps

Set 4 50kg 10 reps

Comment: I am super stoked that I dead-lifted 50kg. Plus the instructor checked my technique.

Seated rear dumbbell lateral raise (Combined)

Set 1 8kg 10 reps

Set 2 8kg 10 reps

Set 3 8kg 10 reps

Comment : The link is a new video from InstructionalFitness. I have learnt so much and corrected many of my mistakes from their videos!

I must admit I have been doing my lateral raises the incorrect way. Lucky this video was recently released!

Dumbbell front raise (Combined)

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Dumbell laterals (Combined)

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Dumbbell raise (Combined)

Set 1 18kg 10 reps

Set 2 18kg 10 reps

Set 3 18kg 10 reps

Comment : New exercise added.

Dumbbell curls (Combined)

Set 1 12kg 10 reps

Set 2 12kg 10 reps

Set 3 12kg 10 reps

Set 4 12kg 10 reps

Set 5 12kg 10 reps

Tricep rope push-downs

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Set 4 10kg 10 reps

Set 5 10kg 10 reps

Assisted chin ups (Weight indicated is the counter-weight used)

Set 1 35kg 10 reps

Set 2 35kg 10 reps

Set 3 35kg 10 reps