Last night's workout
Workout
Triceps rope pull down
Set 1, level 16, 22 reps
Set 2, level 18, 22 reps
Set 3, level 20, 18 reps
Set 4 level 16, 20 reps
Double arm triceps over head
Set 1, 30kg, 20 reps
Set 2, 40kg, 16 reps
Set 3, 40kg, 16 reps
Set 4, 40kgs, 16 reps
Double arm push down
Set 1, level 25, 20 reps
Set 2, level 25, 20 reps
Set 3, level 27, 18 reps
Set 4, level 26, 20 reps
Single arm triceps over head
Set 1, 12.5kg, 15 reps
Set 2, 14kg, 12 reps
Set 3, 16kg 10 reps
Set 4, 12.5kg, 12 reps
Set 5, 12.5kg, 10 reps, they feel swollen right now
Biceps
21s,
Set 1 - 4, 20kg
Hammer curls dumbbell
Set 1 - 4, 16kg, 16 reps
Concentration curls on cable machine
Set 1 - 4, level 5, 15 reps
Stuck to the same weight as last week for this 1, weights were feeling good and probably could of gone heavier in a couple but I though keep it as is and focus on the squeeze and try keep good form, instead of going too heavy