intentions

hi im ahil and i like pokemon and stuff
back/bi

Lat Pull Down
85x10x3

Seated Row
85 x 10 x 3 (form is not the best)


Reverse Delt Fly
10 x 10 x 3 (perfect form do 15s next time)

One Arm Dumbbell Row
40 x 10 x 3(on each arm)

Bicep Curl
50 x 8 x 3

Inclined Bicep Curl
15 x 8 x 2
15 x 4

hammer curls
whatever I did them

awesome workout, went with kayla,
got a good pump

111   ↳↴
ileftmyheartintokyo:

untitled by *dapple dapple on Flickr.
calms意義http://ahilly.com/post/93531351696/ileftmyheartintokyo-untitled-by-dapple-dapplehttp://ileftmyheartintokyo.tumblr.com/post/62615824848/untitled-by-dapple-dapple-on-flickr
3169   ↳↴
calms意義http://ahilly.com/post/93532398521http://sound-ofscreams.tumblr.com/post/81738861470/go-outside-part-ii-on-flickr
811   ↳↴
calms意義http://ahilly.com/post/93371030211http://www.toshibu.tumblr.com
10114   ↳↴
calms意義http://ahilly.com/post/93371287321http://ileu.tumblr.com/post/30693139164
4872   ↳↴
pokemongifsPokemon Gifshttp://pokemongifs.tumblr.com/post/93371409520http://pelipper.tumblr.com/post/81405199717
chest/tri

lift
65x8
85x6
95x5
105x1


Flat Dumbbell Press
25x8
25x8
25x7
20x10

Inclined Dumbbell Press
25 x 8
20 x 8 x 3

Decline Cable Press (form = terrible)
20 x 8 x 3
10 x 8

Tri Cable Pull Down
30 x 10 x 3

Tri Lift
L 15 x 10
L 15 x 10
L 15 x 10 (terrible)
R 10 x 10
R 10 x 10
R 10 x 20

Decline Cable Press (bad form)x
30 x 8
30 x 8
30 x 8

tric cable pull down
30x10
30x10
30x8 (not even lol terrible form)

ab burnout
30
20
20

ab coaster 40lbs
50 front
50 left
50 right

shoulders and arms

Seated shoulder dumbbell press (sets and reps)
20x10x5


Side lateral raise
10x8x3

Front lateral raise
15x8
10x8

Upright row 50lbs
50x10x3

Bicep curls
50x8x2
50x4
40x8

Bicep isolation curl 2xburn each arm L
25x8
R
20x10x4

hammer curls (cable)
L
30x10x3
R
20x10x3


shoulder shrug
40sx10x3

calf raise + calf drop
35sx10x2
20 drops (each leg)

leg extension
120x10x3

shoulder press/front/side SUPERSET
10x10
10x8
10x6 
BURRNNNNNN

late night squat

95x10
105x10
115x10
125x8
125x7

225   ↳↴
calms意義http://ahilly.com/post/93371537101https://www.flickr.com/photos/zumima/8130322874/
back/bi

Lat Pull Down
100x10
85x10x2

Seated Row
85 x 10
85 x 8 x 2
85 x 6


Reverse Delt Fly
15 x 8 x 2 (terrible form)
10 x 8 x 2

One Arm Dumbbell Row
40 x 8 x 3(on each arm)
40 x 11

Bicep Curl
40 x 8 x 3

Inclined Bicep Curl
15 x 8 x 2
15 x 4

hammer curls
whatever I did them

abs
33
22
16

chest/tri

lift first
65x8
85x6
95x2


Flat Dumbbell Press
20 x 10
25 x 8
25 x 5


Inclined Dumbbell Press
20 x 8
20 x 8
20 x 7
15 x 8

Decline Cable Press (form = terrible)
20 x 8 x 3
10 x 8

Tri Cable Pull Down
30 x 10 x 3

Tri Lift
L 15 x 10
L 15 x 8
L 15 x 10
R 10 x 15
R 10 x 10
R 10 x 11

Decline Cable Press (bad form)x
30 x 8
30 x 6
30 x 6 

tric cable pull down
30x10
30x8
30x8

I’ve had enough of inna kapoor in my life. go the fuck away.

Day 7 - Legs and Abs

Pretty chill day, I saw Dana and her brother day and some other people too. I really loved squatting, that was a good time. 

Squat
65 x 10 x 2
75 x 10
85 x 10
95 x 10

Lunge
30 x 5 x 3

Calf Raise
45 x 10 x 3

Leg Extensions
90 x 10 x 4

Leg Curls
90 x 8 x 3

Ab Burnout
25
25
21

Half Mile
5:23




Day 6 - Back and Biceps

I was going to do this a day later but Kayla and I spontaneously decided to go to the gym so why not?

Lat Pull Down
85 x 10 x 3

Seated Row
85 x 8 x 2
85 x 6

Reverse Delt Fly
10 x 8 x 2
10 x 10

One Arm Dumbbell Row
30 x 10 x 4 (on each arm)

Bicep Curl
40 x 8 x 3

Inclined Bicep Curl
10 x 8 x 2

I dont know, during the bicep workout, my left forearm really started to give this sharpening pain.