shoulders! can't believe there was this guy, who was using the smith machine, who was... hmm i can't think of an actual word to describe him. you decide. i asked him how many more sets he had. he answered, "i don't know." okay. so i thought i heard wrongly, so i said, "sorry?" he replied," i really don't know." WTF is this?! you come to the gym and you don't know?
i wouldn't mind if he was some teenager or someone new who was trying out stuff. but the moment you use that goddamn smith machine to do squats in that kinda.... half-assed form, i'm pretty sure you understand the concept of 'sets and reps' within every workout. 'i-don't-know-what-i-should-do' just doesn't cut it. it's a lousy excuse for being too lazy to do some research. lack of time is another poor excuse to pair this up with. go hard, or go home. and as peter chao says, mudafuckaaaaaaaa!
Smith press: 1 x 12 x 35 kgs, 2 x 10 x 37.5 kgs
Upright row: 1 x 12 x 22.5 kgs, 2 x 10 x 25 kgs
Arnold press: 1 x 12 x 12.5 kgs, 1 x 10 x 15 kgs (finally go past plateau sia.), 1 x 9 x 15 kgs
Lateral raises: 1 x 12 x 7.5 kgs, 2 x 10 x 10 kgs
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