080808. and im 17. damn too fastttt. today is nice. went to school to meet fawaz and syafiq to sort of mug. den went prayers. den HWOW GYM!. Nice. but chestman wasn't there, i really need to find something out about him. after that went to eat at western stall with fawaz hanif syafiq serena mateusz akaash am n woo. after we went back to sch after visiting the royal sports house. did some fun shit at lt2 den went to check out a certain cool place on level 2. and fawaz can seriously beatbox well and is gonna own talenttime next year!

THE ARIF WORKOUT!

Weighted dips
bodyweight x 12
5kg x 10
10kg x 8
10kg x 8

Superset with Barbell curls
20kg x 10
30kg x 10
35kg x 8
40kg x 6

Standing alternate biceps curl
12.5kg x 7
12.5kg x 7
12.5kg x 7

Superset with Close grip bench press (smith)
40kg x 10
50kg x 10
55kg x 10
60kg x 10

Shoulder Press
15kg x 6
15kg x 6
15kg x 8

Superset with triceps pulldown
3 sets

Lying triceps extension
18kg x 12
23kg x 12
28kg x 12

Superset with reverse grip biceps curl
18kg x 12
23kg x 10
28kg x 8

Weight plate raises
20kg x 8
20kg x 8
20kg x 8

Stiff-legged deadlift
60kg x 8
80kg x 8
100kg x 8