Robba’s BodyBlog

Today we hit Shoulders/Tri’s:

Shoulders:
- Seated Smith Press in Front 1set 12reps 80kg
- Seated Smith Press Behind 1set 12reps 70kg
- BB Shrugs 1set 12reps 220kg
- Rear Delt Machine 1set 12reps 30kg

Tris:
- Dips Machine 1set 12reps 80kg
- Seated Tri Extensions 1set 11reps 34kg
- Rope Push Downs 1set 12reps 30kg

Strong workout

Today I did the bike for 20min and burned 154cal, I also walked for 10min and burned ?cal. I also trained Abs:

Abs:
- Crunches 1set 25reps superset with
- Lying Leg Raises 1set 25reps superset with
- Hanging Leg Raises 1set 25reps superset with
- Side Crunches 1set 25reps

Good workout

Well today am back after last week, which I took as an off week thanks to all the public hols here in SA

So anyway back in to the swing of things today, we did Back/Biceps:

Back:
- Deadlifts 1set 1rep 180kg
- DB Rows 1set 10reps 55kg
- Isolated Seated Rows from Above 1set 15reps 80kg
- Close Grip Pulldowns 1set 12reps 60kg

Biceps:
- Buddy Curls 1set 12/11/10reps 20kg
- Preacher Curls Machine 1set 8reps 40.5kg

All in all a strong workout, am happy I managed to hit 180kg