Workout Log; 23rd December 2013 + An Adventure

Shoulders and Arms to start off my week. Decided to start with arms this workout since they kind of get neglected always being at the end of my shoulder workout. Aiming for 6-9 sets for arms and 12-14 sets for shoulders.

Here's the Workout!

• Close Grip Bench Press: 20kg x 12, 30kg x 12, 30kg x 10
• Cable Tricep Pushdowns: 14kg x 15, 20kg x 12, 26kg x 12 ->14kg x 12 ->11kg x 12 (Drop set)
• Barbell Curl: 15kg x 12, 15kg x 12, 19kg x 12
• Shoulder Press: (10kg x 10, 12.5 kg x 8) x3
• Face Pulls Supersetted with Lateral Raises: 20kg x 15 ss/w 4kg x 12, 26kg x 12 ss/w 4kg x 12, 32kg x 15 ss/w 5kg x 12
• 5kg Plate Raises: 10 Full ROM reps, 10 Bottom half reps, 10 Top half reps x 3 sets

So far I'm really enjoying the training frequency of this split, but doing multiple body parts in one session makes it hard for me to really focus in on each body part. I'm not really used to training with a lot of intensity, coming from a powerlifting background I tend to rest a tad too long between sets, so I think that is just something I need to be mindful of during my training.

Sunday Adventure

After my workout I went round to my boyfriends house to exchange Christmas gifts and we went for a walk to Okura Bay. It turned out to be slightly more of a hike than  I was anticipating but the end result was beautiful and it was great to spend some quality time with my boy!

Okura Bay, Stairs, My sweaty face and M on a bridge

He got me a pony necklace!