wogihao

Todays training:

Chest:

Flat barbell bench press:

1 x 15 @ 80kg - first warmup
1 x 8 @ 120kg - medium warmup
1 x 2 @ 150kg - to failure
1 x 5 @ 130kg - to failure

Incline barbell bench press:

1 x 12 @ 80kg - medium warmup (already pumped from flat bench)
1 x 5 @ 100kg - max effort
1 x 8 @ 90kg - max effort

cable flys:

1 x 15 @ pin 3 - warmup
1 x 12 @ pin 6 - medium warmup
1 x 5 @ pin 9 (50kg a side) - max effort

machine flys:

1 x 10 @ stack- warmup
1 x 10 @ stack + 10kg (100kg) - medium warmup
1 x 6 @ stack + 30kg (120kg) - maximum effort

Triceps:

Overhead tricep extention:

1 x 20 @ 60kg - warmup
1 x 12 @ stack (90kg) - max effort

Tricep press down:

1 x 15 @ stack - warmup
1 x 10 @ stack + 10kg - medium warmup
1 x 5 @ stack + 20kg - max effort

Bicep:

Dumbell cheat curls:

1 x 8 @ 27.5kg - warmup
1 x 6 @ 35kg - medium warmup
1 x 5 @ 45kg - max effort
1 x 3 @ 50kg - max effort

Barbell curls (uber strict)

1 x 20 @ 30kg - warmup
1 x 15 @ 40kg - medium warmup
1 x 9 @ 60kg - max effort

END

Today I went training, I know I wasnt suposed to but my training partner came by and decided the best thing to take my mind off stuff was to go training.

Quite a nice day, got a PB in dumbell cheat curls, benching went well will now concentrate for reps at 150kg and try and solidify the new strenght.

I dont know where the good performance came from tonight. On the way to the gym I wasnt thinking it would go well and I would be distracted but when I opened the door I just was back to normal and I was full of beans.