Hahaha its friday, next day cuti already, so can bantai kaw2 that day()

Monday - No Exercise (Company Dinner)

will start this week exercise on Tuesday

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

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

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



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

---

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

Warm up

Barbell Deadlift 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 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

yo bro...where are you ?? how's your training been ??

Hahahah no time to update la bro,

will update it back soon ()

great job bro!!!!!!

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

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

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

dang.. you r a monster

no la bro, compare to others in the gym, its kindda normal

Thursday (22/08/2013)
Chest+Tricep+CrossFit

Warm up cardio - 5mins

CHEST/B]

(3 Sets)
Incline Dumbbell
22KG X 12
Decline Dumbbell Flyes
8KG X 12

(3 Sets)
Dumbbell Bench Press
30kg x 15
Decline Dumbbell Flyes
8KG X 12

(3 Sets)
Decline Dumbbell Press
22KG X 12

(3 Sets)
Around The Worlds
8KG X 20

TRICEP

Barbell Triceps Extension
3KG X 12
Seated Triceps Press
16KG X 12
Barbell Triceps Extension
6KG X 12
Seated Triceps Press
16KG X 12
Barbell Triceps Extension
9KG X 12
Seated Triceps Press
18KG X 12

Triceps Pushdown
55KG X 12
65KG X 12
85KG X 12

(3 Sets)
Triceps Pushdown - Rope Attachment
32KG X 20

[B]CROSS FIT
(3 Sets)
Burpees X 10
Push Up X 10
exercise mountain climbers X 10
Plank - 30Sec

purrr...nice workout journal bro...and you're big!!!!
but i got some question for ya hope ya dont mind

Darklight suggested routine work better for you?
cuz i had an exact same routine like yours last time...
Chest-Shoulder-Back
what he explained make sense to me tho...so i was wondering,
how ya think?

This post has been edited by 94brian: Aug 25 2013, 07:42 AM

Hi bro....darklight otai...so he suggest things u sure can follow...I used to follow his suggestions and its work well...then I change my routine several times...so I don't get bored.

As long have progress, even small progress means its works for u ^ ^

Keepidap bro!

Sorry, bad English =P

nice alright!! i've read some article said that we should change our routine frequently,not sure it's true...
but i'm gonna try that,maybe my own routine for 2 weeks,and darklight suggestion for another 2weeks

you keepidap too bro!

you looks great!
happy lifting

ThumbsUp^ ^

Tuesday - Back
Wednesday - Shoulder

Thursday (29/08/2013)
Pro-Hardcore Gym Rawang

Cardio 20 mins

Leg

Barbell Full Squat
65KG x 12
85KG x 12
105KG x 12
125KG 12

Reverse Leg Extensions
120lbs x 20
120lbs x 20
120lbs x 20
120lbs x 20

Leg Press
80KG x 12
120KG x 12
160KG x 12
200KG x 12

Hack Squat
40KG x 12
60KG x 12
80KG x 12
100KG x 12

Calf Raise
40KG x 12
60KG x 12
80KG x 12
100KG x 12

Cross Fit (Abs)
4games x 3 sets


Thanks