Gym 31

Seated rear dumbbell lateral raise (Combined)

Set 1 6kg 10 reps

Set 2 6kg 10 reps

Set 3 6kg 10 reps

Comment : Reviewing the technique on InstructionalFitness. I realised I have been doing it all wrong and I am using to heavy a weight. That is why I dropped my weight and put a foot stool underneath my feet to raise my knees closer to my chest while maintaining and arc in my back.

Dumbbell front raise (Combined)

Set 1 12kg 10 reps

Set 2 12kg 10 reps

Set 3 12kg 10 reps

Comment : I gotta remember the weights I'm using. Keep forgetting.

Dumbell laterals (Combined)

Set 1 10kg 10 reps

Set 2 10kg 10 reps

Set 3 10kg 10 reps

Dumbbell raise (Combined)

Set 1 20kg 10 reps

Set 2 20kg 10 reps

Set 3 30kg 10 reps

Comment : I think I heard a snap in my back. So better be careful lol

Dumbbell curls (Combined)

Set 1 16kg 10 reps

Set 2 16kg 10 reps

Set 3 16kg 10 reps

Tricep rope push-downs

Set 1 10kg 10 reps

Set 2 15kg 10 reps

Set 3 15kg 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

Dumbell bench press (Combined)

Set 1 50kg 10 reps

Set 2 55kg 10 reps

Set 3 55kg 7 reps

Set 4 60kg 4 reps

Comment : Even though its green, I didnt finish my sets. SO this is a fail.

Seat Pectoral Flies (NEW!)

Set 1 18kg 10 reps

Set 2 18kg 10 reps

Set 3 18kg 10 reps

Comment : This was hard!