I decided to have Thursday night off from the gym, sometimes you just gotta have a day off to help recover.
Need to get back in to my cardio though, have had a few days without any.
Have also gone back up a kilogram, which may just me because I'm packing on muscle. Will find out when I do my next lot of measurements in three weeks.
I have also decided to just stick with the brutal training regiment of 3 day cycle, but I'm going to break it up with 2 cardio only days also.
Body Weight 116.2 kgs
If you would like to join us for the 100 rep challenge started by 
Here is the latest post for the challenge :)
☠️ The Workout - Arms and Shoulders Day ☠️
Warm up sets
💪 12 reps * 5 sets single arm bicep curl, @15kgs
💪 12 reps * 5 sets seated tricep extension @32kgs, @39kgs, @46kgs, @39kgs, @32kgs
💪 12 reps * 5 sets (30 reps) db trap raises, @3kgs
💪 12 reps * 5 (30 reps) sets external rotations, @2kgs
💪 12 reps * 5 (30 reps) sets front delts iso-lateral rotations upwards, @2kgs
Working sets
💪 30 pushups
💪 12 reps * 5 sets iso lateral row, @20kgs
💪 12 reps * 5 sets cable rope row, @20kgs
💪 12 reps * 5 sets shoulder press, @25kgs
💪 8 reps * 5 sets single bicep curl, @20kgs, @25kgs, @32kgs, @25kgs, @20kgs
💪 12 reps * 5 sets standing tricep behind head upwards, @17.5kgs, @21kgs, @24.5kgs, @21kgs, @17.5kgs
💪 12 reps * 5 sets standing tricep pushdown, @31.5kgs, @38.5kgs, @45.5kgs, @38.5kgs, @31.5kgs (maxed out machine 3rd set 💪)
💪 12 reps * 5 sets iso lateral row, @20kgs, @30kgs, @40kgs, @30kgs, @20kgs
💪 8 reps * 5 sets front shoulder raises double arm, @10kgs
💪 8 reps * 5 sets seated tricep pushdown, @53kgs, @67kgs, @81kgs, @67kgs, @53kgs
💪 12 reps * 5 sets iso lateral tricep pushdown, @81kgs, @88kgs, @95kgs, @88kgs, @81kgs (maxed out machine 💪)
💪 8 reps * 5 sets shoulder press, @53kgs, @60kgs, @67kgs, @60kgs, @53kgs
💪 12 reps * 5 sets single arm bicep curl, @15kgs
💪 12 reps * 5 sets iso lateral tricep, @5kgs