My Actifit Report Card: January 19 2019

I had another fairly busy day today, it has pretty much been non stop besides a few 10 min sit downs for a quick break.

Got all my cleaning done and went shopping, with a trip to Bunnings in the mix too.
I finished up doing my meal prep for the next few days, then cooked some dinner and got in the gym.

I mixed up this workout real good, was completely different from the other day.

Arms and shoulders

20 reps * 5 sets single bicep curl 15 kgs

20 reps * 5 sets tricep iso lateral 7.5 kgs

12 reps * 5 sets rear delts 26 kgs

12 reps * 5 sets shoulder press 25 kgs

12 reps * 5 sets iso lateral row 20 kgs

12 reps * 5 sets shoulder rotations upwards 2 kgs

12 reps * 5 sets shoulder rotations outwards 2 kgs

12 reps * 5 sets standing tricep 31.5 kgs 38.5 kgs 45.5 kgs 38.5 kgs 31.5 kgs

8 reps * 5 sets standing tricep behind head 15 kgs 17.5 kgs 21 kgs 17.5 kgs 15 kgs

12 reps * 5 sets seated preacher curl 15 kgs

8 reps * 5 sets incline shoulder press 40 kgs 60 kgs 80 kgs 60 kgs 40 kgs

8 reps * 5 sets single bicep 20 kgs 25 kgs 32 kgs 25 kgs 20 kgs

12 reps * 5 sets cable tricep pull down 15 kgs

Daily Activity,House Chores,Walking,Weight Lifting

Height 185 cm		Weight 122 kg		Body Fat %
Waist cm		Thighs cm		Chest cm