Cruise with Ralf
Today I woke up at 10:30 am.
Ralf and Brodie called. We went cruising around in Ralf’s car with the usual. I got dropped off around 4:30 pm so I could go to the gym today.
I can say my back is getting massive and my body overall is getting more massive. I ate a lot today so far. I’ve eaten a dozen bananas and macaroni and chicken before gym and, pasta twists, 6 eggs and milkshake and banana after my workout.
My workout today wasn’t so flash and I was almost going to quit in the 7th set but I kept going and had an alright workout. I missed out on Abs and my workout lasted about 30 minutes.
Here’s my workout.
|Warm-up:||Nothing fancy. I got on the bike and did some riding for 5 minutes and burned 30 calories. I did my normal warm-ups for the back. I think I would have had a better workout if the lights in the Gym were on.|
|Latissimus:||My first set was on Hammer grip Lat Pulldowns and I did one set to the front for 20 reps with 60 pounds.
My next 3 sets were on Seated Machine Rows and I started with 90 pounds and did 12 reps. My next two sets were with 120 pounds and I did 10 reps each trying to keep my Chest flat on the rest pad.
My next 3 sets were on T bar Rows and my first set was with 40 pounds and a wide grip. My next set was with 100 pounds and I did 5 reps and not really proper ones. My last set I dropped the weight to 80 pounds and did 10 more reps.
My next three sets were on Machine Lat Pushdowns and I started with 130 pounds and did 12 reps. My next set I used the stack of 200 pounds and did 10 more reps. By the last rep my arms were shaking. My last set I did 170 pounds and 10 more reps.
My last exercise was close grip Lat Pulldowns to the front and I did 3 sets. Comprising of 10 reps each going from 90 pounds to 120 pounds and on my last set dropping from 120 pounds for 5 reps to 100 pounds for 5 reps and then to 80 pounds for another 5 reps stripping the weight and doing Decline sets.
|Trapezius:||3 sets of Upright rows. First set was 20 pounds for 15 reps then, 40 pounds for 12 reps then, 50 pounds for 10 reps.|
|Erectors:||I used the back Hyper-extension Machine for this doing 3 sets of 15 reps with 40 pounds, 70 pounds and 100 pounds.|
That’s all I did, I then went home and here I am.
I’m going out again after I eat and have a shower. We might have the camera tonight.
The author of Diary Of A Mad Chaos from 1996 to 2018, The Lost Years book, Wubao In China (猎艳奇缘) book series, and Foreigner (华人) an exploration of race relations in Australia. Fluent in Chinese Mandarin, Macedonian, and English, the author currently resides in China, Guangzhou where he continues to make comparative analysis of the cultural differences between Eastern and Western societies.