My Actifit Report Card: February 9 2019

I thought I better get myself back in the gym, after hurting my back last weekend it finally come good on Friday.
It was really bad though, I couldn’t even roll over in bed during the night without being in excruciating pain which woke me up.

So to get my back good again I will need to focus more on my training.
When you have a damaged back training is key and I haven’t been training enough lately.

Arms and shoulders

20 reps * 5 sets single bicep curl 15 kgs

20 reps * 5 sets tricep iso lateral 7.5 kts

12 reps * 5 sets rear delts 26 kgs

12 reps * 5 sets shoulder press 32 kgs

12 reps * 5 sets arnie shoulder press 24 kgs

20 reps * 4 sets shoulder rotations upwards 2 kgs

20 reps * 4 sets shoulder rotations outwards 2 kts

8 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 17.5 kgs 21 kgs 24.5 kgs 21 kgs 17.5 kgs

12 reps * 5 sets seated preacher curl 15 kgs

12 reps * 5 sets incline shoulder press 40 kgs

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

8 reps * 3 sets front shoulder raisis 10 kgs

12 reps * 5 sets cable tricep pull down 21 kgs

Daily Activity,House Chores,Shopping,Walking,Weight Lifting

Height 185 cm		Weight 124 kg		Body Fat %
Waist cm		Thighs cm		Chest cm