AR's Nutrition and Training Log

[andre199017]

As a piece of motivation for myself and a formal log in one place of my progress, I have decided to post a nutrition and training log here which I will update as I train. I have been training regularly for a while, but I really want to completely structure it now and ensure my diet is spot on.

Current Stats
Current Workout Program: Fierce 5
Body Weight: 159lb
Body Fat: 14%
Current Goal: Bulk

Diet
Workout Days: 2,400kCal [210g Protein, 240g Carbs, 67g Fat]
Non-Workout Days: 2,200kCal (achieved solely by reducing carbs by 50g)

I will post the macros of each meal shortly.

20th Nov 2017
Squat (3x5): 70kg
Bench (3x5): 67.5kg
Pendlay Row (3x8): 42.5kg
Reverse Flies (Machine) (3x15): 27.5kg
(Seated) Calf Raise (3x15): 100kg
Tricep Pushdowns (3x10): 28kg

Here goes, wish me luck fellas. Any feedback on any of the details appreciated.

[andre199017]

Onto Workout B of the Fierce 5 last night:

22th Nov 2017
Front Squat (3x5): 45kg
Overhead Press (3x5): 42.5kg
Deadlifts (3x8): 100kg
Lat Pulldown (3x8): 57kg
Barbell Bicep Curl (3x10): 30kg

Diet was pretty good yesterday, if a little low on calories. I have some oats now so will be introducing them, but my post workout shake was as follows: 80g frozen berries, 30g Protein (from Powder), 1 Banana (362kCals)

[andre199017]

Friday's workout looked like this:

24th Nov 2017
Squat (3x5): 70kg (75kg next time)
Bench (3x5): 67.5kg (70kg next time)
Pendlay Row (3x8): 45kg (47.5kg next time)
Reverse Flies (Machine) (3x15): 27.5kg (30kg next time)
(Seated) Calf Raise (3x15): 100kg (105kg next time)
Tricep Pushdowns (3x10): 31kg (will stay here as don't feel my form was 100% great)

[andre199017]

Felt like a really good session today:

26th Nov 2017
Front Squat (3x5): 50kg (i was leaning forwards a bit on the raise back up because of the weight, so will perhaps stay here for now next time until I'm 100% comfortable)
Overhead Press (3x5): 42.5kg (was hard, but i will push to 45kg next time and see how I get on)
Deadlifts (3x8): 100kg (was also hard towards the end of the 3rd set, so will stay here for now to make sure I am 100% comfortable with my form)
Lat Pulldown (3x8): 62kg (felt great, will stay 1 week here)
Barbell Bicep Curl (3x10): 30kg (bit of rocking towards the end)

Session was followed by a protein shake (as above, basically sugar from a banana and protein powder), and a meal around 1.5hours later of carbs and protein.

[andre199017]

28th Nov 2017
Squat (3x5): 72.5kg (Struggled on first set of 75kg so dropped down to 72.5. Form wasn't perfect towards the end so will stay here)
Bench (3x5): 70kg (Failed on the very last rep of the last set!)
Pendlay Row (3x8): 47.5kg (Felt like I had great form here)
Reverse Flies (Machine) (3x15): 30kg (I dropped down to 27.5kg for the last set as I didn't think I was getting that squeeze at the top properly)
(Seated) Calf Raise (3x15): 105kg (stay here)
Tricep Pushdowns (3x10): 31kg (dropped to 28kg for the final set as my form was getting poor)

Edit: Forgot to add, I weighed myself and it appears I ahve gained 0.5lbs in 1 week. Of course there will be fluctuations, but i will continue at the calorie level i'm at and see how progression looks over the next couple of weeks then adjust from there as I should have a better idea by then.

[Heisman2]

What about your form is off with the squats?

[andre199017]

What about your form is off with the squats?

My knees were coming together as i was pushing up, and my back was straight, but leaning forwards, something similar to the right hand image:

www [dot] castironstrength [dot] com/wp-content/uploads/2013/12/7.jpg

(I can't post links until 50 posts)

[andre199017]

I trained at 6am this morning due to commitments after work today. I'm definitely not at my best in the mornings, so wasn't expecting the best, but it was a pretty decent session!

30th Nov 2017
Front Squat (3x5): 52.5kg (Tried at 55kg for two sets which was fine, started to lose form so dropped down to 52.5kg. Will try 55kg next time)
Overhead Press (3x5): 45kg (In my 3 sets I hit the following reps: 5, 4, 4 - so will stay here and hit 3 x 5)
Deadlifts (3x8): 100kg (Middle set I tired a lot in my quads especially, but hit 3 x 8 at 100kg and definitely felt better than last time. Next time try 105kg)
Lat Pulldown (3x8): 62kg (Tired but did it. Was swinging a bit more than i would have liked to so will stay here)
Barbell Bicep Curl (3x10): 30kg (Hard, but did it)

[andre199017]

An updates for a couple of days together below. Was disappointed with yesterday's workout, but the weight on the bar did increase so I should be more patient I suppose.

2nd Dec 2017
Squat (3x5): 72.5kg (Hard, form slipped a little at the end, but did it. 75kg attempt next time)
Bench (3x5): 70kg (Waas wriggling about for the last rep of the last set to get it up, but did it! 72.5kg attempt next time)
Pendlay Row (3x8): 50kg (Felt like I had great form here)
Reverse Flies (Machine) (3x15): 30kg (I dropped down to 27.5kg for the last set as I didn't think I was getting that squeeze at the top properly)
(Seated) Calf Raise (3x15): 105kg (stay here)
Tricep Pushdowns (3x10): 31kg (dropped to 28kg for the final set as my form was getting poor)


I took a My Protein 'Pre 2.0' workout 45 mins before working out, will try it a couple more times (I bought sample sachets), apart from feeling more alert I'm not sure I felt much else - but let's see.

4th Dec 2017
Front Squat (3x5): 55kg (Mainly fine. Stay here to concentrate on form)
Overhead Press (3x5): 45kg (Disappointed with myself here: 5, 4, 4. Hit a complete wall in the second two sets on the last reps. Pumped out as much as I could at the end of the last set at 40, 30, 20kgs)
Deadlifts (3x8): 105kg (8, 7, 4. Finished the remaining reps of the last set at 100kg to get a bit of a pump. I could have probably squeezed out a little more here, but I personally don't take any chances with this exercise and my back so I stopped whenever I felt my form slipping)
Lat Pulldown (3x8): 62kg (Good enough, try 67kg next time)
Barbell Bicep Curl (3x10): 30kg (Hard, but did it - again)

[andre199017]

6th Dec 2017
Squat (3x5): 75kg (Knees were coming together unfortunately, but managed to do it with otherwise not too bad form)
Bench (3x5): 72.5kg (5, 5, 4)
Pendlay Row (3x8): 55kg
Reverse Flies (Machine) (3x15): 22.5kg (I dropped down here as i really want to concentrate on my form and the squeeze at the top)
(Seated) Calf Raise (3x15): 105kg (stay here)
Tricep Pushdowns (3x10): 31kg

Just to note that on all my lifts I am doing a slow and controlled eccentric, a complete pause at the bottom of the lift, with a semi-explosive concentric. I'm pausing at the bottom to really focus and lift the full weight so that i'm not using the rebound as an assist.

I weighed myself yesterday and found i'd gained a little more than half a pound over the previous week. I'm happy at my current mix so will continue. I'll look to do a full diet breakdown in this thread as/when I find that i'm actually making good gains.

[andre199017]

I think I may need a couple of days break (as Fierce 5 dictates...), instead of the every other day i've been going. Today my squats were just off unfortunately (I dropped down to 60kg). I'm doing ATG paused squats, and i'm getting some pain at the top of my right leg right on the inside near to the joint (not the joint though) - if anyone has any advice?

8th Dec 2017
Front Squat (3x5): 55kg (5 - 5 - 5, First set was all over the place for some reason, settled down after that)
Overhead Press (3x5): 45kg (Disappointed again: 5, 5, 3. Nearly went purple on that second 5 set, not good!)
Deadlifts (3x8): 105kg (8, 7, 6. Improvement, but less than I was hoping to achieve)
Lat Pulldown (3x8): 67kg for the first two sets (with swinging if i'm honest with myself, 62kg for the last 8
Barbell Bicep Curl (3x10): 30kg (Think it might be time to try 32.5kg)

10th Dec 2017
Squat (3x5): 60kg - dropped down here as mentioned above, was totally not feeling it at 75kg
Bench (3x5): 72.5kg (5, 5, 5) - did it! With some wiggling. Stay here to improve on proper paused form
Pendlay Row (3x8): 57.5kg - felt good!
Reverse Flies (Machine) (3x15): 22.5kg
(Seated) Calf Raise (3x15): 105kg (stay here - man this burns)
Tricep Pushdowns (3x10): 34kg for the first two sets, 31.5kg thereafter

[andre199017]

I think I needed my day off. That, or the MyProtein MyPre 2.0 really kicked me up the rear, but I had a really good session yesterday.

13th Dec
Front Squat (3x5): 57.5kg (5-5-5!)
Overhead Press (3x5): 45kg (5-5-5! Keen not to lose any momentum so on to 47.5 we go!)
Deadlifts (3x8): 105kg (8-8-8!)
Lat Pulldown (3x8): 67kg for the first two sets, 62kg the last set
Barbell Bicep Curl (3x10): 32.5kg

[andre199017]

I seem to be doing my updates in two's - perhaps will continue so as to not bump so often. Making progress still - any advice if I should be pushing myself further than I already have done so?

15th Dec 2017
Squat (3x5): 70kg - not really back to where I was. Feeling tight and painful really so I didn't push it
Bench (3x5): 75kg 1 x 4, 72.5 2 x 5
Pendlay Row (3x8): 57.5kg
Reverse Flies (Machine) (3x15): 22.5kg
(Seated) Calf Raise (3x15): 105kg (stay here - man this burns)
Tricep Pushdowns (3x10): 34kg for the first two sets, 31.5kg thereafter

17th Dec 2017
Front Squat (3x5): 57.5kg - 5, 5, 5
Overhead Press (3x5): 45kg 1 x 5, 47.5kg 2 x 4
Deadlifts (3x8): 110kg 1 x 5, 105kg 2 x 8
Lat Pulldown (3x8): 67kg
Barbell Bicep Curl (3x10):35kg for two sets, 30kg for the final

[Divya12]

6AM workouts VS evening workouts!!!! Which are better for you?! Check out which one I prefer on the Wholembs site
for better workouts.

[andre199017]

6AM workouts VS evening workouts!!!! Which are better for you?! Check out which one I prefer on the Wholembs site
for better workouts.

Evening workouts for me personally.


Happy New Year everyone - all the best for the coming year. I haven't been updating but I have continued training either every other day or every 3 days depending on how the holidays fell. Snapshot below of where I currently am (including today's workout):

1st Jan 2018
Front Squat (3x5): 62.5kg - 5, 5, 5. Leaning forwards here unfortunately, but will try 65kg next time
Overhead Press (3x5): 50kg - 1 set of 3, 1 set of 3, and finally 47.5kg for 4 at the end
Deadlifts (3x8): 110kg - 1 x 7, 2 x 6
Lat Pulldown (3x8): 67kg
Barbell Bicep Curl (3x10):35kg

3rd Jan 2018
Squat (3x5): 80kg - 3 sets of 5 fine - not going ATG for back squats now. 85kg next
Bench (3x5): 77.5kg - 1 set of 4, 1 set of 3, 1 set of 3. Enjoyed this - feels heavy now (for me anyway!) - feel like i'm well and truly out of the 65-70kg limit now
Pendlay Row (3x8): 62.5kg - 3 x 8 fine - 65kg next
Reverse Flies (Machine) (3x15): 27.5kg - not sure what my progression is meant to look like here...
(Seated) Calf Raise (3x15): 110kg
Tricep Pushdowns (3x10): Feels different on different machines, but 27kg at the moment

[andre199017]

5th Jan 2018
Front Squat (3x5): 65kg - 5, 4, 2. Leaning forwards here unfortunately
Overhead Press (3x5): 50kg - 2 x 4, 1 x 3
Deadlifts (3x8): 110kg - 1 x 7, 2 x 6 (no progress here unfortunately this time round)
Lat Pulldown (3x8): 70kg 3x8 (but rocking on the down)
Barbell Bicep Curl (3x10):35kg

7th Jan 2018
Squat (3x5): 85kg - 3 sets of 5 fine
Bench (3x5): 77.5kg - 2 sets of 4, 1 set of 3
Pendlay Row (3x8): 65kg - 3 x 8
Reverse Flies (Machine) (3x15): 27.5kg
(Seated) Calf Raise (3x15): 110kg
Tricep Pushdowns (3x10): 35kg on this machine for two sets, final set did 5 reps then dropped the weight down a bit

[andre199017]

Tough night last night, and i've also pulled something in my neck. Feels like it all went wrong...

9th Jan 2018
Front Squat (3x5): 65kg - 1st set for 4. Dropped down to 60kg for 2 x 5.
Overhead Press (3x5): 50kg - 2 x 4, 1 x 4
Deadlifts (3x8): 110kg - 1 x 8, 2 x 5. Just wasn't feeling it
Lat Pulldown (3x8): 72kg 3x8 (swinging on the down)
Barbell Bicep Curl (3x10):1st set i did 4 reps at 40kg, then all the rest at 35kg

Weighed myself this morning and to my delight (of course there will be some measurement error and fluctations) since my last weigh in on 13th Dec i've remained the same body fat but put on 1kg muscle. That takes my total muscle gain estimate since i started mid-Nov to 2.4kg!

[andre199017]

Couple of days update below. Not increasing the weight across the board yet, but improving with amount I can do each time.

12th Jan 2018
Squat (3x5): 90kg - 3 sets of 5 fine. 95kg next.
Bench (3x5): 77.5kg - 1 set of 5, 1 set of 4, 1 set of 3. Keep trying...
Pendlay Row (3x8): 67.5kg - 3 x 8 but this was tough and i was coming up with my body at the top a bit.
Reverse Flies (Machine) (3x15): 27.5kg
(Seated) Calf Raise (3x15): 115kg
Tricep Pushdowns (3x10): 35kg on this machine for two sets, final set did 5 reps then dropped the weight down a bit

14th Jan 2018
Front Squat (3x5): 60kg - 3 x 5 here. I know i've dropped down here slightly but i wanted to in order to improve form. 62.5kg next.
Overhead Press (3x5): 50kg - 2 x 5, 1 x 4. Getting there!
Deadlifts (3x8): 110kg - 1 x 8, 2 x 7. Getting there!
Lat Pulldown (3x8): 72kg 3x8
Barbell Bicep Curl (3x10):1st set 40kg for 7, 35 for the remaining 3. 2nd set 40kg for 4, the rest for 35. Final set 35 for 10.

[andre199017]

17th Jan 2018
Squat (3x5): 95kg - 3 x 5 - stay here to strengthen and work on form
Bench (3x5): 77.5kg - 1 x 5, 1 x 4. Annoyed at the prospect of not hitting 3 x 5, i decided for the 3rd set to up the weight to 80kg and did 1 x 3 at 80kg, then 1 x 1 at 80kg. Do 80kg next time.
Pendlay Row (3x8): 67.5kg - 3 x 8 but this was tough and i was coming up with my body at the top a bit.
Reverse Flies (Machine) (3x15): 30kg
(Seated) Calf Raise (3x15): 115kg
Tricep Pushdowns (3x10): 35kg

[andre199017]

18th Jan 2018
Front Squat (3x5): 62.5kg - 3 x 5 here
Overhead Press (3x5): 50kg - Completely lost it. 1 x 4, 2 x 3
Deadlifts (3x8): 115kg - 1 x 7, 2 x 6
Lat Pulldown (3x8): 77kg I did 4 reps at 77 and the remaining 4 at 72kg each time.
Barbell Bicep Curl (3x10):1st set 40kg for all 3 working sets, reps between 7 and 9.

21st Jan 2018
Squat (3x5): 95kg - 3 sets of 5
Bench (3x5): 80kg - 1 x 4, 2 x 3
Pendlay Row (3x8): 70kgkg - 3 x 8 but this was tough and i was coming up with my body at the top a bit.
Reverse Flies (Machine) (3x15): 30kg
(Seated) Calf Raise (3x15): 115kg
Tricep Pushdowns (3x10): 36.5kg

[andre199017]

Hi All,

I didn't post my last two workouts from 23rd and 25th Jan but they were moderately good sessions. As of Monday 29th Jan i've decided to run with the Growth Stimulus Training programme to keep myself interested and motivated.

Monday 29th Jan 2018 - Press Day
Bench Press 1RM Assumption - 90KG (I will revise it once I have done this 1st Macro Cycle)
Bench Press (70% IRM) 62.5Kg: 1 x 8, 1 x 8, 1 x 10 (AMARP)
Supplementary 1 - Incline Dumbell Press 14Kg (3 x 15-20 reps): 3 x 15
Supplementary 2 - Close Grip BB Press Press 30Kg (3 x 15-20 reps): 3 x 15
Abs Work: 3 x 15 10kg decline crunch

[andre199017]

A few more workout days to add!

Weds 31st Jan 2018 - Squat Day
Back Squat 1RM Assumption - 100KG
Back Squat (70% 1RM) - 70KG: 1 x 8, 1 x 8, 1 x 11 (AMARP)
Supplementary 1 - Front Squat 30KG (3 x 15-20 reps): 3 x 15
Supplementary 2 - Walking DB Lunges 8KG per Hand (3 x 15-20 reps): 3 x 15 (per leg)
Supplementary 3 - Bicep Curls 20KG (3 x 15-20 reps): 3 x 15

Fri 2nd Feb 2018 - Pull Day
Wide Grip Pull Ups 1RM Assumption - 90KG
Wide Grip Pull Ups (70% 1RM) - 62.5KG: 1 x 8, 1 x 8, 1 x 10 (AMARP)
Supplementary 1 - Bent Over DB Rows 18KG (3 x 15-20 reps): 3 x 15 (per side)
Supplementary 2 - Seated Cable Rows 20KG (I think) (3 x 15-20 reps): 3 x 15
Supplementary 3 - Close Grip Lat Pull Downs 40KG (3 x 15-20 reps): 3 x 15

Sun 4th Feb 2018 - Lift Day
Deadlift 1RM Assumption - 130KG
Deadlift (70% 1RM) - 90KG: 1 x 8, 1 x 8, 1 x 1 (AMARP)
Supplementary 1 - Romanian Deadlift 60KG (3 x 15-20 reps): 3 x 15 (just!)
Supplementary 2 - Cable Face Pulls 9.25KG (3 x 15-20 reps): 3 x 18 (will move up in weight next time)
Supplementary 3 - Hyperextensions (On the machine as my gym doesn't have the frame to do these 40KG (3 x 15-20 reps): 3 x 20 (will move up here too)

[andre199017]

And another couple of workout days to add!

Tues 2nd Feb 2018 - Press Day
Bench Press 1RM Assumption - 90KG (I will revise it once I have done this 1st Macro Cycle)
Bench Press (78% IRM) 70Kg: 1 x 6, 1 x 6, 1 x 6 (AMARP)
Supplementary 1 - Incline Dumbell Press 20Kg (3 x 8-10 reps): 3 x 10
Supplementary 2 - Close Grip BB Press Press 40Kg (3 x 8-10 reps): 3 x 10
Abs Work: 3 x 10 15kg decline crunch

Thurs 8th Feb 2018 - Squat Day
Back Squat 1RM Assumption - 100KG
Back Squat (80% 1RM) - 80KG: 1 x 6, 1 x 6, 1 x 9 (AMARP)
Supplementary 1 - Walking DB Lunges 14KG per Hand (3 x 8-10 reps): 3 x 8 (per leg)
Supplementary 2 - Romanian Deadlifts 70kg (3 x 8-10 reps): 3 x 10 (move up next time)
Supplementary 3 - Cable Face Pulls 20kg (3 x 8-10 reps): 3 x 10 (move up next time)

Sat 10th Feb 2018 - Pull Day
Wide Grip Pull Ups 1RM Assumption - 90KG
Wide Grip Pull Ups (72% 1RM) - 65KG: 1 x 6, 1 x 6, 1 x 10 (AMARP)
Overhead Press (Additional Core Lift) 65kg 1RM - 1x6, 1x6, 1x6 (AMARP)
Supplementary 1 - Incline Dumbell Press 24KG (3 x 8-10 reps): 3 x 8
Supplementary 2 - Close Grip Pull Downs 62kg (3 x 8-10 reps): 3 x 9
Supplementary 3 - Medium Grip Upright Rows 30KG (3 x 8-10 reps): 3 x 8
Supplementary 4 - Dumbell Hammer Curls 14KG (3 x 8-10 reps): 3 x 8 (per side)

[andre199017]

Hi all - i've still been training but haven't been updating here as the GST programme I was on was a little too hectic and I found it a little too hard to track. I will revisit it, but for now, I will return to Fierce 5 - broke myself back in today:

23rd Jan 2018
Squat (3x5): 85kg - 3 sets of 5
Bench (3x5): 72.5kg - 2 x 5, 1 x 4
Pendlay Row (3x8): 62.5kg - 3 x 8
Reverse Flies (Machine) (3x15): forgot to do this!!
(Seated) Calf Raise (3x15): 40kg (seated machine)
Tricep Pushdowns (3x10): 36.5kg
3 sets of pull ups with different grips. Medium Grip: 10, Narrow Grip: 6, Wide Grip: 5[/QUOTE]

[andre199017]

25th Feb 2018
Front Squat (3x5): 55kg - 3 x 5 here
Overhead Press (3x5): 45kg - 3 x 5
Deadlifts (3x8): 105kg - 2 x 8, 1 x 7
Lat Pulldown (3x8): 62kg 3 x 8
Barbell Bicep Curl (3x10):1st set 30kg - 3 x 10

[andre199017]

Still training here. Quick update of where i'm at. Still trying to get back to where i was pre-starting GST.

9th March 2018[/b]
front squat (3x5): 62.5kg - 3 x 5 here
overhead press (3x5): 47.5kg - 5, 5, 4
deadlifts (3x8): 110kg - 2 x 8, 1 x 7
lat pulldown (3x8): 67kg 3 x 8
barbell bicep curl (3x10):1st set 35kg - 3 x 10

11th March 2018
squat (3x5): 97.5kg - 5, 5, 5
bench (3x5): 75kg - 3 x 4
pendlay row (3x8): 67.5kg - 3 x 8
reverse flies (machine) (3x15): 30kg - 3 x 8
(seated) calf raise (3x15): 115kg 3 x 15
tricep pushdowns (3x10): 36.5kg per arm, 3 x 10

[Cdymz]

Can you post your diet? The amount of calls you’re consuming seems low if you’re bulking.

[andre199017]

Can you post your diet? The amount of calls you’re consuming seems low if you’re bulking.

I'm currently eating around 2,500kCals per day, of which 240g carbs, 200g protein, the rest fat. Do you suggest upping that perhaps, even if i just did the increase more so on training days vs non-training days?

Update on where I am with my lifts:

25th March 2018
Squat (3x5): 97.5kg - 4, 3, 3
Bench (3x5): 77.5kg - 4, 3, 3
Pendlay row (3x8): 70kg - 3 x 8
Reverse flies (machine) (3x15): 30kg - 3 x 8
(seated) calf raise (3x15): 115kg 3 x 15
Tricep pushdowns (3x10): 36.5kg per arm, 3 x 10

11th March 2018
Front squat (3x5): 67.5kg - 5, 4, 5
Overhead press (3x5): 50kg - 3, 5, 4
Deadlifts (3x8): 115kg - 6, 6, 5
Lat Pulldown (3x8): 67kg 3 x 8
Barbell Bicep Curl (3x10):1st set 37.5kg - 10, 8, 8

[andre199017]

Another update:

14th April 2018
Front squat (3x5): 72.5kg - 4, 4, 4
Overhead press (3x5): 50kg - 5, 5, 4
Deadlifts (3x8): 115kg - 8, 8, 7
Lat Pulldown (3x8): 67kg 3 x 8
Barbell Bicep Curl (3x10):1st set 20kg - 10, 10, 10 (ez bar)

16th April 2018
Squat (3x5): 100kg - 4, 4, 3
Bench (3x5): 77.5kg - 5, 5, 5
Pendlay row (3x8): 75kg - 8, 7, 7
Reverse flies (machine) (3x15): 30kg - 3 x 8
Tricep pushdowns (3x10): 37.5kg per arm, 3 x 10

[andre199017]

Another update:

30th April 2018
Squat (3x5): 105kg - 4, 3, 3
Bench (3x5): 80kg - 4, 3, 3
Pendlay row (3x8): 75kg - 8, 8, 8
Tricep pushdowns (3x10): 39.25kg per arm, 10, 8, 8

2nd May 2018
Front squat (3x5): 75kg - 4, 3, 3
Overhead press (3x5): 52.5kg - 3, 3, 3
Deadlifts (3x8): 115kg - 8, 8, 8
Lat Pulldown (3x8): 67kg 3 x 8
Barbell Bicep Curl (3x10):25kg - 10, 8, 6 (ez bar)