mickus

Hiya yalll,

Sorry for the lateness on my updates, after last weeks little episode been off in another world trying to work out what I wanna do regarding staying in this country or heading home...

Anyways training on friday was good! Finally my shoulder is starting to hold up on decent lifts again after a 6 week lay off...

I trained chest, tri and abs

Chest was as followed:

DB's Incline Bench

3 warmup sets of 15 reps using 16,18 and 20kg DB's
2 working sets of 10 reps using 34 and 36kg DB's
(Working set was 8kg heavier than previous week)

Cable Cross Overs

2 warmup sets of 15 reps using 20 and 30kg on each arm
2 working sets of 12 reps using 40 and 45kg on each arm
(This was 5kg up on week prior)

Triceps was as followed

Flat Bar Push Downs

2 warmup set of 12 reps using 40 and 60kg
1 working set of 10 reps using 80kg
(This was 3 reps up on week prior)

Single Arm French Presses

2 warmup sets of 12 reps using 6 and 8kg DB's
1 working set of 10 reps using 12kg DB's
(First week done these in a while, no lift to compare too)

Close Grip Bench

2 warmup sets of 12 reps using 40 and 50kg
1 working set of 10 reps using 60kg
(First week done these ever, trying to vary my work outs some more)

Had a great work out on friday didnt feel tired and shoulder held up very nicely...

I have back and bi later today so I will post up how todays training went later on...

cherio mofos