[Narkissos]

Thursday 11th January (Happy Anniversary to me!!!)

Delts; Tris; Abs 5 a.m.

Prologue: For some reason i couldn't fall asleep at all. Who am i kidding? Chronic insomnia's the reason. I got 1hr of sleep last night... This session was a shocker to say the least

Seated Dumbbell Press:

warm-up: 30 lb dumbbells: 6 reps
warm-up: 40 lb dumbbells: 6 reps
warm-up: 50 lb dumbbells: 6 reps


Set 1: 60 lb dumbbells: 6 reps
Set 2: 80 lb dumbbells: 6 reps
Set 3: 85 lb dumbbells: 6 reps
Set 4: 90 lb dumbbells: 5 reps [failure]


Seated Lateral Raises: Straight arms...

Set 1: 15 lb dumbbells: 15 reps
Set 2: 20 lb dumbbells: 12 reps
Set 3: 25 lb dumbbells: 8 reps
Set 4: 25 lb dumbbells: 8 reps

Barbell Upright Rows:

4 sets: 70 lbs: 10 reps each set


Close-grip Bench press:

warm-up: bare bar: 6 reps
warm-up: 95 lbs: 6 reps

Set 1: 135 lbs: 6 reps
Set 2: 185 lbs: 6 reps
Set 3: 225 lbs: 3 reps [failure]

Tricep Pressdowns:

Set 1: 65 lbs: 15 reps
Set 2: 75 lbs: 12 reps
Set 3: 95 lbs: 8 reps

One arm Dumbbell French Press:

2 sets: 25 lb dumbbell: 6 reps each arm, each set

Decline Sit-up:

Set 1: 30 reps
Set 2: 30 reps

SWEEEEEEEEEEEEEEEEEEET session... Sorry i left my cam at home lol

-Nark