Goofy Workout
Day 3
7th April 2006
Sunday
Back and Biceps

Lat Pull Downs
1.) 60 kgs (132 lbs) x 6 reps
2.) 65 kgs (143 lbs) x 6 reps
3.) 70 kgs (154 lbs) x 6 reps
4.) 75 kgs (165 lbs) x 6 reps
5.) 80 kgs (176 lbs) x 6 reps (PR!!)
6.) 85 kgs (187 lbs) x 6 reps (PR!!)

Overhand Barbell Rows:
1.) 50 kgs (110 lbs) x 6 reps
2.) 60 kgs (132 lbs) x 6 reps
3.) 70 kgs (154 lbs) x 6 reps
4.) 80 kgs (176 lbs) x 6 reps
5.) 60 kgs (132 lbs) x 8 reps

Barbell Curls
1.) 20 kgs (44 lbs) x 10 reps
2.) 25 kgs (55 lbs) x 10 reps
3.) 30 kgs (66 lbs) x 10 reps
4.) 35 kgs (77 lbs) x 8 reps
5.) 40 kgs (88 lbs) x 4 reps

Alternate Arm Dumbbell Curls (weights are dumbbells in each hand)
1.) 16 kgs (35 lbs) x 6 reps
2.) 18 kgs (40 lbs) x 6 reps

Decline Sit-ups
3 sets of 15 reps


Overall Impression:

nice workout.....lat pull downs were amazing.....

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