Seyyed

Upperbody high reps

warm up:
dynamic stretcing

Bench Press:
first and second set done at 45kg @12 reps
third and fourth set done at 45kg @ 8 reps

T bar rows (used a handle underneath the bar instead of my own hands...)
all sets done @12 reps
first set: 60kg
second: 63.75kg
third: 63.75kg
fourth: 65kg

Dumbell arnold press
first set: two 10kg dumbells done @ 12 reps
second set: two 10kg dumbells done @ 12 reps
third set: two 12kg dumbells done @ 8 reps
Fourth set: two 10kg dumbells done @ 10 reps

Single Dumbell pullover
4x12 all sets done @ using 18kg dumbell

Ez Bar Bicep curls
4x12 all sets done @ 18kg

Tricep rope pulldowns 4x12

warm down: quick dynamic stretching

got a blood test that requires fatsing so cant eat till tomorow till its over which is 10:30am to 10:45am, will only manage to eat 5 meals.

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