16/7/13

Warm up: Rotator cuff work, face pulls

Klokov press

66*7*3

Superset with:

Pull ups

BW*10*7

Klokov Bradford press

48.5*5*5

Superset with:

Chin ups

BW*5*8

Incline dumbbell bench

30*5*12

Superset with:

Smith machine rows

(60, 62.5, 65, 67.5, 70)*12

Dips

BW*5*12

Superset with:

Machine rows

68*5*10

Leg raise

BW*3*10

Superset with:

Standing cable crunch

30*3*10

Dumbbell curls

16*3*12

Superset with:

Dumbbell pullover

30*3*12

Back from KL yesterday night. Three days of eating junk. Felt so good to be back in the gym, that i didn't feel like stopping haha.