Welcome Guest ( Log In | Register )

Bump Topic Topic Closed RSS Feed

Outline · [ Standard ] · Linear+

 Alan2rock - Workout Routine, Feel free to comment

views
     
TSAl@n2rock
post Jun 7 2009, 04:41 PM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
QUOTE(JonYeap @ Jun 7 2009, 02:42 PM)
haha bro... thats not dumbell preacher curl la... =.=
wakkaka... dumbell is dumbell.
thats machine preacher curl. kakakka
*
QUOTE(bata @ Jun 7 2009, 03:26 PM)
LOL......hahaha
HUGE diff dumbbell preacher curl man.....a lot harder

Chow
*
blush.gif
Malu oridy la bro,

still new with the names all, sorry huh, hehehh
normally i just belasah saja whatever equip the gym have,
hahahahah, thanks for higlighting the error

This post has been edited by Al@n2rock: Jun 7 2009, 04:47 PM
TSAl@n2rock
post Jun 7 2009, 04:47 PM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Added on June 7, 2009, 4:46 pm
Added on June 7, 2009, 4:43 pm
QUOTE(darklight79 @ Jun 7 2009, 03:10 PM)
Well you obviously know what you're doing. You are losing weight consistently right? The thing is, you can't lose weight too fast or else it'll be muscle mass you'll also be losing. A weight loss of around 2 - 2.5kg a week is fine.
*
oh okay bro,

will also keep tracking & record my weight by weekly

Thanks a lots

Exited to get pump tommorow rclxm9.gif heheheh
TSAl@n2rock
post Jun 8 2009, 10:14 PM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Monday Chest (08/06/2009)


Smith Machine Bench Press
40 kg x 12
40 kg x 12
60 kg x 12
50 kg x 12
40 kg x 12

Smith Machine Incline Bench Press
30 kg x 12
30 kg x 12
20 kg x 12
20 kg x 12

Incline Dumbbell Flyes
10 kg x 12
10 kg x 12
10 kg x 12

Dumbbell Bench Press
15 kg x 12 (per arm)
15 kg x 12 (per arm)
15 kg x 12 (per arm)

Decline Smith Machine Bench Press
15 kg x 12
15 kg x 12
10 kg x 12

Cable Crossover
50 lbs x 12
50 lbs x 12
50 lbs x 12

Not much for today sad.gif

End with 15 min Sauna
TSAl@n2rock
post Jun 10 2009, 12:44 PM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Tuesday (09/06/2009)
Leg

Barbell Deadlift
40 kg x 12
40 kg x 12
40 kg x 12
80 kg x 8
80 kg x 8

Barbell Full Squat
40 kg x 12
40 kg x 12
60 kg x 12
60 kg x 12
80 kg x 12
80 kg x 12

Rocking Standing Calf Raise
80 kg x 12
80 kg x 12
80 kg x 12
80 kg x 12
40 kg x 12

Leg Press
220lbs x 12
220lbs x 12
220lbs x 12

Lying Leg Curls
100lbs x 12
100lbs x 12
100lbs x 12

Seated Leg Curl
120lbs x 12
120lbs x 12
120lbs x 12

Thats all sweat.gif

End with 15min Sauna

Thanks
TSAl@n2rock
post Jun 10 2009, 10:58 PM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
QUOTE(JonYeap @ Jun 10 2009, 07:02 PM)
boss!!! arghhh... ur leg press again. =.=
muahaha... 100kg only?
i think u can do 300kg or so...
come on... =.=
u can do it!
ur squat looks pretty solid.
*
user posted image
wah this leg press realy killing me la bro,
that my limit la cannot do any more
will try to increese it next week sweat.gif
i'll try my best bro
TSAl@n2rock
post Jun 11 2009, 10:17 AM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Wednesday (10/09/2009)
Back

Cable Rope Rear-Delt Rows
160 lbs x 12
160 lbs x 12
160 lbs x 12
160 lbs x 12

Close-Grip Front Lat Pulldown
100 lbs x 12
100 lbs x 12
100 lbs x 12
150 lbs x 5

Full Range-Of-Motion Lat Pulldown
50 lbs x 12
50 lbs x 12
50 lbs x 12

Straight-Arm Pulldown
50 lbs x 12
50 lbs x 12
50 lbs x 12

Wide-Grip Lat Pulldown
100 lbs x 12
100 lbs x 12
100 lbs x 12
150 lbs x 5

Wide-Grip Pulldowns Behind The Neck
100 lbs x 12
100 lbs x 12
100 lbs x 12
150 lbs x 5

Bent Over Two-Dumbbell Row
10 kg x 12 (per arm)
10 kg x 12 (per arm)
10 kg x 12 (per arm)

One-Arm Dumbbell Row
25 kg x 12
25 kg x 12
25 kg x 8

Seated Cable Rows (Full)
160 lbs x 15.
160 lbs x 15
160 lbs x 15

Deadlift - Just feel wanna do this laugh.gif
30 Kg x 12
30 Kg x 12
30 Kg x 12

End with a smile and Sauna for 15 min
TSAl@n2rock
post Jun 12 2009, 07:54 AM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
QUOTE(jaiho @ Jun 11 2009, 09:35 PM)
Haha how bout changing your 15mins of sauna into 15mins of cardio?  thumbup.gif
*
Normally i do cardio, but not on that day, i pancit oridy that day sweat.gif
TSAl@n2rock
post Jun 12 2009, 04:39 PM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Thursday (11/06/2009)
Shoulder

Arnold Dumbbell Press (No rest)
15 kg x 12
Arm Circles
5 lbs x 20
Power Partials
10 kg x 12

Arnold Dumbbell Press (No rest)
15 kg x 12
Arm Circles
5 lbs x 20
Power Partials
10 kg x 12

Arnold Dumbbell Press (No rest)
15 kg x 12
Arm Circles
5 lbs x 20
Power Partials
10 kg x 12

Barbell Shoulder Press
15 kg x 12
15 kg x 12
15 kg x 12

Cable Internal Rotation
30 lbs x 12
30 lbs x 12
30 lbs x 12

Dumbbell Lying Rear Lateral Raise
20 kg x 12
20 kg x 12
20 kg x 8

Front Cable Raise
30 lbs x 12
30 lbs x 12
30 lbs x 12

Seated Bent Over Rear Delt Raise
20 kg x 12
20 kg x 12
20 kg x 8

Smith Machine Behind The Neck Press
10 kg x 12
10 kg x 12
10 kg x 12

Standing Low-Pulley Deltoid Raise
30 lbs x 12
30 lbs x 12
30 lbs x 12
TSAl@n2rock
post Jun 12 2009, 11:50 PM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Friday (12/06/2009)
Arm

Bicep

Alternate Hammer Curl
25 kg x 12
25 kg x 12
25 kg x 12
25 kg x 12

Barbell Curl
20 kg x 12
20 kg x 12
20 kg x 10

Cable Hammer Curls - Rope Attachment
50 lbs x 12
50 lbs x 12
50 lbs x 12

Close-Grip EZ Bar Curl
20 kg x 10
20 kg x 10
20 kg x 10

Cross Body Hammer Curl
10 kg x 12
10 kg x 12
10 kg x 12

Dumbbell Alternate Bicep Curl
20 kg x 12
20 kg x 12
20 kg x 12

Machine Preacher Curls
100 lbs x 10
50 lbs x 10
100 lbs x 10
70 lbs x 10
100 lbs x 10
50 lbs x 12

Tricep

Cable Grip Tricep Pushdown
60 lbs x 12
60 lbs x 12
60 lbs x 12
60 lbs x 12

Bent-Over Two-Arm Dumbbell Triceps Extension
15 kg x 12
15 kg x 12
15 kg x 12

Standing Triceps Press
25 kg x 12
25 kg x 12
25 kg x 12
25 kg x 12

Forearm

Palms-Down Dumbbell Wrist Curl Over A Bench
15 kg x 12
15 kg x 12
15 kg x 12

Palms-Up Dumbbell Wrist Curl Over A Bench
15 kg x 12
15 kg x 12
15 kg x 12

Plate Pinch
45 lbs x 3

End with again a smile, 15 min cardio & 1.5 Hour Swimming

Thanks
TSAl@n2rock
post Jun 13 2009, 01:29 AM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
QUOTE(wallpaper89 @ Jun 13 2009, 01:05 AM)
dude you managed 25 sets for biceps alone? and the weights aren't light either. 25kg of hammer curl per arm is... wow. and you still have the energy to swim for 1.5hours after 43 sets of arm workout... damn hardcore la you.

and your traps are very outstanding, great work there smile.gif
*
Thanks dude, many info from this forum motivates me thumbup.gif

Wannabe hardcore now, and lots2 more too learn tongue.gif

more advise needed, & comment from others expert are most welcome notworthy.gif

This post has been edited by Al@n2rock: Jun 13 2009, 01:56 AM
TSAl@n2rock
post Jun 13 2009, 11:44 PM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Hahaha its friday, next day cuti already, so can bantai kaw2 that day(happy.gif)
TSAl@n2rock
post Jun 16 2009, 07:37 AM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Monday - No Exercise (Company Dinner) sweat.gif

will start this week exercise on Tuesday flex.gif

This post has been edited by Al@n2rock: Jun 16 2009, 07:37 AM
TSAl@n2rock
post Jun 17 2009, 07:46 AM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Tuesday (16/06/2009)
Back

Cable Rope Rear-Delt Rows
160 lbs x 12
160 lbs x 12
160 lbs x 12
160 lbs x 12

Close-Grip Front Lat Pulldown
100 lbs x 12
100 lbs x 12
100 lbs x 12
150 lbs x 8

Full Range-Of-Motion Lat Pulldown
50 lbs x 12
50 lbs x 12
50 lbs x 12

Straight-Arm Pulldown
50 lbs x 12
50 lbs x 12
50 lbs x 12

Wide-Grip Lat Pulldown
100 lbs x 12
100 lbs x 12
100 lbs x 12
150 lbs x 5

Wide-Grip Pulldowns Behind The Neck
100 lbs x 12
100 lbs x 12
100 lbs x 12
150 lbs x 5

Bent Over Two-Dumbbell Row
15 kg x 12 (per arm)
15 kg x 12 (per arm)
15 kg x 12 (per arm)

One-Arm Dumbbell Row
25 kg x 12
25 kg x 12
25 kg x 8

Seated Cable Rows (Full)
160 lbs x 15.
160 lbs x 15
160 lbs x 15

End With Cardio 15 min + Sauna
TSAl@n2rock
post Jun 18 2009, 07:55 AM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Wednesday (17/06/2009)
Shoulder

Arnold Dumbbell Press (No rest)
20 kg x 12
Arm Circles
5 lbs x 20
Power Partials
10 kg x 12

Arnold Dumbbell Press (No rest)
20 kg x 12
Arm Circles
5 lbs x 20
Power Partials
10 kg x 12

Arnold Dumbbell Press (No rest)
20 kg x 12
Arm Circles
5 lbs x 20
Power Partials
10 kg x 12

Barbell Shoulder Press
10 kg x 12
10 kg x 12
10 kg x 12

Cable Internal Rotation
30 lbs x 12
30 lbs x 12
30 lbs x 12

Dumbbell Lying Rear Lateral Raise
20 kg x 12
20 kg x 12
20 kg x 8

Front Cable Raise
30 lbs x 12
30 lbs x 12
30 lbs x 12

Seated Bent Over Rear Delt Raise
20 kg x 12
20 kg x 12
20 kg x 8

Smith Machine Behind The Neck Press
10 kg x 12
10 kg x 12
10 kg x 12

Standing Low-Pulley Deltoid Raise
30 lbs x 12
30 lbs x 12
30 lbs x 12

Bent Over Dumbbell Rear Delt Raise With Head On Bench
15 kg x 12
15 kg x 12
15 kg x 12

Reverse Flyes
15 kg x 12
15 kg x 12
15 kg x 12

Deadlift
40 kg x 12
40 kg x 12
40 kg x 8
80 kg x 8

End with cardio + Sauna smile.gif



This post has been edited by Al@n2rock: Jun 23 2009, 07:44 AM
TSAl@n2rock
post Jun 23 2009, 07:45 AM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Added on June 23, 2009, 7:44 amMonday (22/06/2009)
Back

Cable Rope Rear-Delt Rows
160 lbs x 12
160 lbs x 12
160 lbs x 12
160 lbs x 12

Close-Grip Front Lat Pulldown
100 lbs x 12
100 lbs x 12
100 lbs x 12
150 lbs x 8

Full Range-Of-Motion Lat Pulldown
50 lbs x 12
50 lbs x 12
50 lbs x 12

Straight-Arm Pulldown
50 lbs x 12
50 lbs x 12
50 lbs x 12

Wide-Grip Lat Pulldown
100 lbs x 12
100 lbs x 12
100 lbs x 12
150 lbs x 5

Wide-Grip Pulldowns Behind The Neck
100 lbs x 12
100 lbs x 12
100 lbs x 12
150 lbs x 5

Arm

Bicep

Alternate Hammer Curl
25 kg x 12
25 kg x 12
25 kg x 12
25 kg x 12

Barbell Curl
20 kg x 12
20 kg x 12
20 kg x 10

Cable Hammer Curls - Rope Attachment
50 lbs x 12
50 lbs x 12
50 lbs x 12

Close-Grip EZ Bar Curl
20 kg x 10
20 kg x 10
20 kg x 10

Cross Body Hammer Curl
10 kg x 12
10 kg x 12
10 kg x 12

Dumbbell Alternate Bicep Curl
20 kg x 12
20 kg x 12
20 kg x 12


Tricep

Bent-Over Two-Arm Dumbbell Triceps Extension
15 kg x 12
15 kg x 12
15 kg x 12

Standing Triceps Press
25 kg x 12
25 kg x 12
25 kg x 12
25 kg x 12

Forearm

Palms-Down Dumbbell Wrist Curl Over A Bench
15 kg x 12
15 kg x 12
15 kg x 12

Palms-Up Dumbbell Wrist Curl Over A Bench
15 kg x 12
15 kg x 12
15 kg x 12

Reverse Barbell Curl
15 kg x 12
15 kg x 12
15 kg x 12

End with Cardio & Sauna

This post has been edited by Al@n2rock: Jun 23 2009, 07:52 AM
TSAl@n2rock
post Jun 25 2009, 07:31 AM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Warm up

Barbell Deadlift sad.gif No improvement
40 kg x 12
40 kg x 12
40 kg x 12
80 kg x 8
80 kg x 8

Barbell Full Squat
40 kg x 12
40 kg x 12
60 kg x 12
60 kg x 12
80 kg x 12
80 kg x 12

Rocking Standing Calf Raise smile.gif up 20 Kg
80 kg x 12
80 kg x 12
100 kg x 12
100 kg x 12
100 kg x 12

Wednesday (24/06/2009)
Shoulder

Arnold Dumbbell Press (No rest)
15 kg x 12
Arm Circles
5 lbs x 20
Power Partials
10 kg x 12

Arnold Dumbbell Press (No rest)
15 kg x 12
Arm Circles
5 lbs x 20
Power Partials
10 kg x 12

Arnold Dumbbell Press (No rest)
15 kg x 12
Arm Circles
5 lbs x 20
Power Partials
10 kg x 12

Barbell Shoulder Press
15 kg x 12
15 kg x 12
15 kg x 12

Seated Bent Over Rear Delt Raise
20 kg x 12
20 kg x 12
20 kg x 8

Barbell Rear Delt Row
15 kg x 12
15 kg x 12
15 kg x 12

Bent Over Dumbbell Rear Delt Raise With Head On Bench
10 kg x 12
10 kg x 12
10 kg x 12

Bent Over Low-Pulley Side Lateral
30 lbs x 12
30 lbs x 12
30 lbs x 12

Dumbbell One Arm Upright Row
15 kg x 12
15 kg x 12
15 kg x 12

Seated Front Dumbbell Raise
10 kg x 12
10 kg x 12
10 kg x 12

Seated Side Lateral Raise
10 kg x 12
10 kg x 12
10 kg x 12

End with Cadio 15 min + Sauna 15 min smile.gif
TSAl@n2rock
post Feb 10 2010, 11:48 AM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Hahahah no time to update la bro,

will update it back soon (happy.gif)
TSAl@n2rock
post Oct 10 2012, 09:42 AM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Almost 2 years stop, now am back to the gym, will update my journal soon.....

Huhu

Added on October 20, 2012, 1:55 pmUPDATED: 19/10/2012
7.30PM - 9.30PM
Pro Hardcore Gym Rawang

Cardio 5 mins

Bicep

Wide Grip EZ Bar Curl
Empty bar x 30
10kg x 16
20kg x 12
30kg x 6
10kg x 12

Incline Dumbbell Curl
8kg x 16
10kg x 12
12kg x 12
14kg x 12


Close-Grip EZ Bar Curl
10kg x 16
Hammer Curl
8kg x 12
Close-Grip EZ Bar Curl
20kg x 12
Hammer Curl
8kg x 12
Close-Grip EZ Bar Curl
30kg x 8
Hammer Curl
10kg x 12

Tricep

EZ Bar Bench To Skull Crusher
10kg x 16
Triceps Bench Press
10kg x 16
EZ Bar Bench To Skull Crusher
20kg x 10
Triceps Bench Press
20kg x 10
EZ Bar Bench To Skull Crusher
30kg x 6
Triceps Bench Press
30kg x 6

Cable Triceps Pushdown
10kg x 20
15kg x 12
20kg x 12
10kg x 12

Seated Triceps Press
12kg x 25
13kg x 25
14kg x 25
12kg x 25
13kg x 25
14kg x 25
12kg x 25
13kg x 25
14kg x 25

Cardio 5 mins

This post has been edited by Al@n2rock: Oct 20 2012, 01:57 PM
TSAl@n2rock
post Aug 21 2013, 04:36 PM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Tuesday
20/08/2013
Back

Wide-Grip Lat Pulldown
40KG X 12
60KG X 12
80KG X 12

Wide-Grip Pulldown Behind The Neck
40KG X 12
50KG X 12
60KG X 12

Seated Cable Rows (supersets) Bent Over Barbell Row
45KG X 12
10KG X 1
45KG X 12
10KG X 1
45KG X 12
10KG X 1

T-Bar Row with Handle
20KG X 12
40KG X 12
50KG X 12

Deadlift (Supersets) Two-Arm Dumbell Row
20KG X 12
7KG X 12
20KG X 12
7KG X 12
20KG X 12
7KG X 12

TRX Row
Body-weight X 12
Body-weight X 12
Body-weight X 12

This post has been edited by Al@n2rock: Aug 21 2013, 04:37 PM
TSAl@n2rock
post Aug 22 2013, 11:00 AM

Casual
***
Junior Member
349 posts

Joined: Jul 2008
From: Part Unknow
Wednesday (21/08/2013)
Shoulder

Warm up cardio - 5mins

Smith Machine Shoulder press
10KG X 12
15KG X 12
10KG X 12
20KG X 12
10KG X 12

Super sets
Dumbel Shoulder press
16KG X 12
Arnold Dumbel Press
10Kg X 12
Dumbel Shoulder press
18KG X 12
Arnold Dumbel Press
10Kg X 12
Dumbel Shoulder press
20KG X 12
Arnold Dumbel Press
10Kg X 12

Front Dumbbell Raise (3Sets)
7KG X 12
8KG X 12
9KG X 12
10KG X 12

Side Lateral Raise
5KG X 12
6KG X 12
7KG X 12
8KG X 12

Side Lateral Raise
7KG X 12
8KG X 12
9KG X 12
10KG X 12

Side Lateral Raise
8KG X 12
9KG X 12
10KG X 12

Cable single arm back flyes
14KG X 12
18KG X 12
18KG X 12

Dumbel Shrug
25KG X 12
30KG X 12
32KG X 12

End Session
« Next Oldest · Member Workout Journals · Next Newest »
 

3 Pages < 1 2 3 >Top
Topic ClosedOptions
 

Change to:
| Lo-Fi Version
 0.0210sec    0.30    6 queries    GZIP Disabled
Time is now: 25th November 2025 - 05:51 AM
All Rights Reserved © 2002- 2025 Vijandren Ramadass (~unite against racism~)
Removal Request
Powered by Invision Power Board © 2025  IPS, Inc.