This was my last workout at this gym. I’m going to miss it! I moved last Friday, so I haven’t had a chance to log until today and don’t have much time to write in detail, but I finished this chapter on a good note.
Summary
- Incline Bench Press (Smith Machine)
- Shoulder Press
- Side Lateral Raise (Dumbbell)
- Chest Fly (Dumbbell)
- Overhead Triceps Extension (Cable)
- Triceps Pushdown
Incline Bench Press (Smith Machine)
target 3x5-9 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 55 kg | 8 |
| 2 | 55 kg | 6 |
| 3 | 55 kg | 5 |
Shoulder Press
target 4x5-9 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 55 kg | 9 |
| 2 | 55 kg | 7 |
| 3 | 50 kg | 7 |
| 4 | 50 kg | 5 |
Side Lateral Raise (Dumbbell)
target 2x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 12 kg | 12 |
| 2 | 12 kg | 12 |
Chest Fly (Dumbbell)
target 2x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 12 kg | 12 |
| 2 | 12 kg | 13 |
Overhead Triceps Extension (Cable)
target 4x8-12 | RIR 1
| set | weight | reps |
|---|---|---|
| 1 | 40 kg | 12 |
| 2 | 40 kg | 9 |
| 3 | 40 kg | 9 |
| 4 | 35 kg | 7 |
Triceps Pushdown
target 2x8-12 | RIR 0
| set | weight | reps |
|---|---|---|
| 1 | 65 kg | 12 |
| 2 | 60 kg | 10 |
