​Arms n chest day 29th august   16.17-18.00@home

Trying out keeping things at intensive ease. Meaning not pushing through to failure but stopping early. Max 2 sets per exercise. Exception: biceps.

13  pullups !!

Z-Zange  biceps
7.5×35    13×25

Bench press
6×35    7×45   6×40

Biceps bar
12×25    9×20    14×15  + killw10

Decline bench press
7×50     7×50 

Chinups
7

Incline bench press
10×40    4.5×40

Lateral raises prmd   5-4

Uprow  25 prmd

Face pulls prmd 15

Booty raise 9×25

Arms n chest day 24th July   13.55


Sleep almost ok, feel weak. Ate pizza at 20.00 and some cakes til 21.00 ->  full stomavh feeling, sleep quality low.

Sleep: 1-8.30 a.m. ON meltonin

Low energy. Coffee. Chores…

Fasted from 21.00 yesterday. But had bulletproof coffee.

Gainz report:

Standing up biceps dumbbells, GOAL 18.6.:  45kg

Warmup       10×35      10×30     15×25  norest15x20

Flat bench bar chest GOAL 13.6.:  70kg
7×40    9x Schmerz ganz bissl rechts x okrom60     10xokromx50     littlerest4x40+40

Standing straight bar biceps
12×25      littlerest10x20 +5×15     kill w 10

Decline bench bar
11okromx60          9gromx50    norest5x40

Chinups  biceps  straight steal bar  
7

Incline bar chest
9×40 gf      5.5×40   

Wide grip upright row
12×25—>  down pyramid  

Face pulls
15kg down the good pyramid

Shoulder Lateral raises
5+4  kg pyramid

T-squats
0  15×25

Quite happy with the workout today. 

I will create a forum soon!!! Stay tuned! 💪💀