Hi All Great body builder !!!!

Just wanna share my daily workout at gym

Maybe i do wrongly, so feel free to comment ya........



Weight : 121KG (06/06/2009)
Height : 180CM (06/06/2009)

Monday : Chest
Tuesday: Back
Wednesday : Legs
Thursday : Shoulders
Friday : Arms
Saturday : OFF
Sunday : OFF


-----------------------------------------------------------------------------------------
Monday-Chest

Start with 30 Minute Cardio

Barbell Bench Press
20kg x 30
30Kg x 15
40kg x 15
20kg x 30

Barbell Incline Bench Press - Medium Grip
20kg x 12
30Kg x 12
30kg x 12
20kg x 12

Bent-Arm Dumbbell Pullover
20kg x 20 x 4

Butterfly
80lbs x 15
100lbs x 15
120lbs x 12
80lbs x 15


Cable Crossover
80lbs x 30
100lbs x 15
120lbs x 12
80lbs x 15

Decline Dumbbell Flyes
20kg x 20
30Kg x 15
30kg x 12
20kg x 12

Dumbbell Bench Press
30kg x 15
30Kg x 12
30kg x 12
30kg x 10

This post has been edited by Al@n2rock: Aug 21 2013, 04:38 PM

You should change your workout days. If you do shoulders the day after chest, your delt muscles are already tired from all the pressing movements done the day before.

Then your back is done after shoulders again, so you won't be as strong because your rear delts will be affected hence suboptimal strength in pulling movements.

Tuesday - Shoulder (26/05/2009)

Start with 30 minutes cardio

Arnold Dumbbell Press
30Kg X 15 X 3
20Kg x 20

Barbell Rear Delt Row
40Kg X 12 X 3

Barbell Shoulder Press
20Kg X 12 X 4

Bent Over Dumbbell Rear Delt Raise With Head On Bench30Kg X 15 X 3
20Kg X 15

Dumbbell Lying Rear Lateral Raise
30Kg X 15 X 3
20Kg X 15

Dumbbell Shoulder Press
30Kg X 12 X 3
20Kg X 15

Front Cable Raise
40lbs X 12 X 3

Power Partials
30Kg X 15 X 3
20Kg X 15

Reverse Flyes
30Kg X 15 X 3

Seated Bent Over Rear Delt Raise
30Kg X 15 X 3
20Kg X 15

Smith Machine Behind The Neck Press
20Kg X 15 X 3

Standing Low-Pulley Deltoid Raise
40lbs X 12 X 3

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Added on May 27, 2009, 1:23 pmOk bro, will change it bro,

Izzit any recomandation to setup again my daily ex

Monday
Tuesday:
Wednesday :
Thursday :
Friday :
Weekwend : Off

This post has been edited by Al@n2rock: May 27 2009, 01:27 PM

Monday- Chest
Tuesday- Back/ Traps
Wednesday- Arms
Thursday- Legs
Friday- Shoulders/ Traps

Ok will follow with this arrangement, and will update daily

Thanks

You look like Mark Henry.

Really huh? walawei, so too fat lorr

Yea, by looking at your forearm, I can see the amount of fats there. I used to be a fat ass so I know.

Since you are so big now, you can consider cutting to get lower bodyfat.

I think your goal is to be able to lift more that's all. At the end of the day, people will still want to see a better body shape of you. Even if you go for only strength, I'm sure you want to look good too, not just with huge arms or what. Be leaner, get more veins popping out, especially the forearm area, fuhhh now that is bad ass.

Like some of the guys in gym, they are fat and big. They can lift more but they are still fat. But you are definitely better than them from what I see in the picture.

You need to do cardio no matter what. And I think you don't have to worry much since you are already so big with huge muscles.

This post has been edited by zeist: May 27 2009, 07:41 PM

BIG...
Where you train at?

Thanks bro, definetly agreed with u,
starting for now i will increse my cardio workout,

will updated more toward my daily workout in this journal

Appreciates

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Added on May 27, 2009, 9:39 pmClark Hatch Crown Plaza Jalan Sultan ismail
6.45pm - 9.00pm

Wed - Arm (27/08/2009)

Start with 30 Minute Cardio

Alternate Hammer Curl
20Kg X 15 X 3

Barbell Curl
30Kg X 15 X 3

Cross Body Hammer Curl
20Kg X 15 X 3

Dumbbell Alternate Bicep Curl
20kG X 15 X 3

Dumbbell Bicep Curl
20Kg X 15 X 3

This post has been edited by Al@n2rock: May 28 2009, 08:05 AM

Wow, you bicep curl at 40kg? That's 98lbs?

Do cardio after your weights training, not before.

bro... ARM day includes biceps and TRICEPS. dont neglect your triceps.. hehe.. good luck with the workout

u r a monster.
bicep curling at 40kg.
insane...

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Added on May 28, 2009, 1:30 ami am wondering, is it in kg or lbs? hmm...

This post has been edited by JonYeap: May 28 2009, 01:30 AM

whoaa....big guy

u curl 40kg, but u dumbbell chest press 30kg?


Chow

Normaly i will do both, but yesterday rushing for something, so i only able to cover bicep part

will remember tricep next time

thanks bro

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Added on May 28, 2009, 7:44 am Soo sorry guy i donnu how the format, its 40kg earlier is combining both arm, so its 20kg per arm, So sorry
not a monster after all hahahaahahahah
OK will try it today

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Added on May 28, 2009, 7:46 amSorry guy have updated

---

Added on May 28, 2009, 7:51 amJust wanna know,

am doing Chest on mon, shoulder on tue, yesterday on bicep

izzit ok to do back today ?????

This post has been edited by Al@n2rock: May 28 2009, 08:17 AM

Sure its ok.

Hahahahahha thanks dude

No it's not! You use your biceps for pulling movements. How can you do your back the day after that? Your strength will be suboptimal.

Woah... then rather hard to determine which comes first. How is your arrangement? I usually go by feel, but I workout every muscle group once a week.

Bro darklight how about u help me to setup my daily ex, i will follow as ur surgession and we see the result,

for now i only ex base on my previous schdule, and as ur comment its is not suit for me,

please need ur help on this

Mon-
Tue-
Wed-
Thu-
Fri-

Thanks

errr bro... i think u check his journal la.
its easier that way
haha...

OK !!!


This post has been edited by Al@n2rock: Jun 6 2009, 10:25 AM

Monday : Chest
Tuesday: Back
Wednesday : Legs
Thursday : Shoulders
Friday : Arms
Saturday : OFF
Sunday : OFF

Thanks

---

Added on June 3, 2009, 12:59 pm


Monday (01/06/2009)
Chest

Smith Bench Press
40KG x 12
40KG x 12
50KG x 8
60KG x 5
30KG x 12

Smith Decline Bench Press
30KG x 12
30KG x 12
20KG x 12

Cable Standing Fly - 50lbs per arm
50lbs x 15
50lbs x 12
50lbs x 12

Dumbbell Bench Press - 15Kg per arm
15KG x 15
15KG x 12
15KG x 12

Dumbbell Fly - 10Kg per arm
10KG x 15
10KG x 12
10KG x 12

Dumbbell Pullover
40KG x 15
40KG x 12
40KG x 12

End with cardio 30 min

Thats all...........

---

Added on June 3, 2009, 1:10 pmTuesday (02/06/2009)
Back

Cable Wide Grip Straight Back Seated Row
160lbs x 15
160lbs x 12
160lbs x 12
160lbs x 12

Cable One Arm Bent-over Row
80lbs x 12
80lbs x 12
80lbs x 8

Dumbbell Bent-over Row
30KG x 12
30KG x 12
30KG x 12

Cable Close Grip Pulldown
100Lbs x 15
100Lbs x 12
100Lbs x 12

Cable Pulldown
120lbs x 15
120lbs x 12
120lbs x 12
120lbs x 12

Not much

End with 30 min cardio

This post has been edited by Al@n2rock: Jun 5 2009, 08:33 AM

---

Added on June 4, 2009, 4:43 pm

---

Added on June 4, 2009, 1:00 pmWednesday (03/06/2009)
Shoulder

Cable Front Raise
80lbs x 12
80lbs x 12
80lbs x 8


Cable Upright Row
100lbs x 12
100lbs x 12
100lbs x 12

Dumbbell Lateral Raise
10kg x 15
10kg x 15
10kg x 15
10kg x 15

Dumbbell Seated Rear Lateral Raise
20kg x 12
20kg x 12
20kg x 12
20kg x 12

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

Dumbbell Shoulder Press
20kg x 15
20kg x 12
20kg x 12
20kg x 12

End with 30 min Cardio

Note : Suppose to do legs, lupe laaa

This post has been edited by Al@n2rock: Jun 4 2009, 04:45 PM

Nice poundages.

Thursday (04/06/2009)
Leg
Barbell Full Squat
Empty bar x 30
40 kg x 12
40 kg x 12
40 kg x 12
60 kg x 8
60 kg x 8
70 kg x 8

Leg Extensions
120lbs x 12
120lbs x 12
120lbs x 12

Leg Press
30 kg x 12
30 kg x 12
30 kg x 12

Rocking Standing Calf Raise
70 kg x 12
70 kg x 12
70 kg x 12

Comt with Traps

Dumbbell Shrug (per Arm)
30kg x 12
30kg x 12
30kg x 12
30kg x 8
30kg x 8

Upright Cable Row
80lbs x 12
80lbs x 12
80lbs x 8

End with 15 min Cardio + 15 min Sauna

Thanks

leg press 30kg?
huh? how come so little?
u should be able to leg press easily 200kg plus.

Hahahahha acually i dont like doing the leg press that why i do with low weight only, hehehehe

BTW, i even dunno i can lift 200kg for the leg press or not , will try it next leg workout

This post has been edited by Al@n2rock: Jun 5 2009, 02:52 PM

"how about u give me some tips to boost up my training plan"


A'ite, first show me your diet plan. I could suggest some food once i've seen yours.

"also, wanna know what the best suppliment to rid off all the extra fat,
and what the suppliment to make u body much2 bigger with bigger mucle at the same time"

OK. there is no such thing as the best supplement to get rid of fat but there is the most popular. What I can suggest you is, go for a diet phase and I'll suggest you some supplement to keep your gain while dieting.

200kg is very easy for leg press.
the 1st month i started gym, i could leg press 280kg for 10 reps already.
from ur squat reps and weight, i think u can do 300kg as well.

ok2, will do the leg press more seriously next time

brader, how long you've been training ?? tinggi & berat ??
nice figure need to cut down bf IMO...

Being playing for serious for 1 year
but still more fat, hahahhaaaahahaha

Weight : 121KG (06/06/2009)
Height : 180CM (06/06/2009)

BTW what bf IMO means

This post has been edited by Al@n2rock: Jun 6 2009, 12:27 AM

*grammer Nazi mode

body fat, in my opinion


Chow

This post has been edited by bata: Jun 6 2009, 03:38 AM

oooooooo

Thanks Bro



This post has been edited by Al@n2rock: Jun 6 2009, 10:29 AM

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Added on June 6, 2009, 10:25 amFriday (05/06/2009)
Arm

Alternate Hammer Curl
23 kg x 12
23 kg x 12
23 kg x 8
23 kg x 8

Barbell Curl
20 kg x 12
20 kg x 12
20 kg x 12
20 kg x 8

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

Two Arm Machine Preacher Curl
100lbs x 8
50lbs x 8
100lbs x 8
50lbs x 8
100lbs x 8

Dumbbell One Arm Triceps Extension
10 kg x 12
10 kg x 12
10 kg x 12
10 kg x 12

Standing Dumbbell Triceps Extension
35 kg x 12
35 kg x 12
35 kg x 12
35 kg x 12

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

Palms-Up Dumbbell Wrist Curl Over A Bench
15 kg x 8
15 kg x 8
15 kg x 8

Seated One-Arm Dumbbell Palms-Up Wrist Curl
15 kg x 12
15 kg x 12
15 kg x 12

Wrist Roller
2.5Kg x 3

End with 15min cardio & 15min Sauna

This post has been edited by Al@n2rock: Jun 7 2009, 11:22 AM

Poundages looking solid. I replied your question in my journal. Damn you love high volume sial. I think your arm workout has higher volume than mine. But if it's working for you, it's good.

bro, ur poundage is per arm or u add both up?

example:
Two Arm Dumbbell Preacher Curl
100lbs x 8

is it 50lbs per arm or 100lbs per arm?

Sorry bro, i try search the name for below machine, but cant find hahahha



i do this machine up to 100lbs
not 100lbs per arm, if 100lbs i already berak there trying too pull the bar hhahahahah

But all masure by weight per arm.


sorry again

This post has been edited by Al@n2rock: Jun 7 2009, 11:22 AM

Accually i only take low volume weight , but someone in this forum advice me to increese it,
so i start follow on 01/06/2009 i also follow ur daily workout routin, as ur advice my previous routine not suitable for the body

i feel good now i comfortable with the weight am taking ,
an i thnking to increese it day by day (if can la)

any advice bro? am on diet now, so many unwanted fat la

haha bro... thats not dumbell preacher curl la... =.=
wakkaka... dumbell is dumbell.
thats machine preacher curl. kakakka

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.

LOL......hahaha
HUGE diff dumbbell preacher curl man.....a lot harder

Chow

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

---

Added on June 7, 2009, 4:46 pm

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Added on June 7, 2009, 4:43 pmoh okay bro,

will also keep tracking & record my weight by weekly

Thanks a lots

Exited to get pump tommorow heheheh

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

End with 15 min Sauna

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

End with 15min Sauna

Thanks

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.

wah this leg press realy killing me la bro,
that my limit la cannot do any more
will try to increese it next week
i'll try my best bro

legpress, deadlift and squat on the same day.....all taxing exercise woo....
props to ya

Chow

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
30 Kg x 12
30 Kg x 12
30 Kg x 12

End with a smile and Sauna for 15 min

Haha how bout changing your 15mins of sauna into 15mins of cardio?

Normally i do cardio, but not on that day, i pancit oridy that day

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

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

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

Thanks dude, many info from this forum motivates me

Wannabe hardcore now, and lots2 more too learn

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

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

The volume of your workouts is scary! That's really some stamina you've got. Great job!

Haha scary stuff. Half of your workout in one day would already have killed me.

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

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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

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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