Squats
15 x 12.5kg (each dumbell)
3 sets of 15 x 20kg (each dumbell)
Bench Press
22 x 10kg
15 x 20kg
15 x 35kg
9 x 40kg
Chins
3 sets of 6,5,4 (feeling stronger on the chins but only 2nd time I have done them)
Seated Dumbell Press
15 x 7.5kg (per dumbell)
12 x 9kg
12 x 10kg
Dumbell Curls
10 x 12.5kg
8 x 12.5kg
10 x 12.5kg
The extra 2 reps in the last set came as I was talking to someone so recovery was a bit longer than normal
Dips
3 sets of 6, 5 & 7
Feeling stronger on the dips and again 2nd time I have done them but the form is better. 7 reps last set as I was talking during recovery again. The guy on dips before me did 4 x 8 reps. I'll be there soon!!!
Leg Raises
3 x 15
I had a few minutes spare so I did 2 sets of light deadlifts.
Deadlifts
2 x 10 @ 20kg
So it was a nice workout overall. Now I am deciding whether I should buy more protein shake or stick to my own homemade shakes.
What do you think should I buy more protein supplement or go old school and make homemade protein shakes?
Here's a deadlift vid:
