My Actifit Report Card: January 4 2019

I wasn’t very active today I have to admit I played a fair bit of Starcraft. I still did some things around the house though and finished up the day with a fairly solid gym session.

Hit 74 kgs on the shoulder press today which I think is equal to my best ever, so have bounced back quickly there.

Also maxing our the machine again for the tricep pushdown at 95 kgs which is equal my best there too 😊

Arms and shoulders

12 reps * 5 sets single bicep curl 15 kgs

12 reps * 5 sets tricep iso lateral 7.5 kgs

12 reps * 5 sets shoulder press 20 kgs

12 reps * 5 sets trap raises 12.5 kgs

12 reps * 5 sets iso lateral row 20 kgs

8 reps * 5 sets seated tricep 46 kgs 60 kgs 74 kgs 60 kgs 46 kgs

12 reps * 5 sets cable rope row 21 kgs

8 reps * 5 sets standing tricep behind head 15 kgs 17.5 kgs 21 kgs 17.5 kgs 15 kgs

12 reps * 5 sets shoulder press 46 kgs 60 kgs 74 kgs 60 kgs 46 kgs

8 reps * 5 sets iso lateral row 30 kgs 40 kgs 50 kgs 40 kgs 30 kgs

8 reps * 5 sets single bicep 20 kgs 25 kgs 32 kgs 25 kgs 20 kgs

12 reps * 5 sets iso lateral tricep pushdown 81 kgs 88 kgs 95 kgs 88 kgs 81 kgs

12 reps * 5 sets cable tricep pull down 15 kgs

Aerobics

Height 185 cm		Weight 122 kg		Body Fat %
Waist cm		Thighs cm		Chest cm