Opening ceremony.

Current status:
June 2, 2009
Height: 175cm
Weight 81kg
bf%: ???


Image taken on May 3, 2009


Image taken on June 7, 2009

Tuesday, June 2, 2009
CHEST + TRICEPS

5.30pm - 6.35pm

Smith machine incline BB press:
(excluding bar)
90lbs x 10
110lbs x 10
120lbs x 10
120lbs x 8

Flat DB press:
50lbs + 50lbs - 10, 10, 10, 12 reps

Incline DB press:
45+45lbs x 10
50+50lbs x 8-9 x 4sets

Incline DB flye:
30+30lbs x 10, 10, 10, 10

Triceps rope extension
35kg x 10
45kg x 9, 9, 9

This post has been edited by Florian: Jun 7 2009, 08:08 PM

Finally! Subscribed. Lol, opening ceremony eh?

Wednesday, June 3, 2009
BACK + BICEPS

6.15pm - 7.15pm

[Shitty day, didn't really push a lot today, too tired/lazy to start my first set of the day...]

Barbell Row
(excluding bar)
90lbs x 10
110lbs x 8, 8, 10

One Arm DB Row
40lbs x 12
50lbs x 12, 10, 10

Pull ups
8, 7, 2 (left shoulder popped at last rep, moving on...)

Seated cable row
90kg x 10
82kg x 12, 10, 10

BB bicep curl
20kg x 10, 10, 10, 10

Stupid gym doesn't have a lat pull down machine and I had to do pull ups on my ~80kg body with an unstable left shoulder joint.

Yeah pull ups suck compared to machine pulldowns. You don't really get a mind muscle connection with bodyweight work. Come join us at Ohm gym man. We go there especially for back days. You can do every other bodypart here except the back.

hahaha... yea.. join us there. =.=

Haha, go there and be a noob all over again with all the big guys there. I only can make it there after my next posting, going to Muar everyday is killing me. I had to squeeze in time and miss my dinner with my friends just to train in college, going to OHM would eat up more precious time. Can't afford to screw up my studies this semester.

Actually no. Your size can rival a lot of fellas there. To tell you the truth, most of the people at Ohm are chest and arm guys. There are a few hardcore guys there but not many.

Down with a flu...not really training at my optimum level...

Friday, June 5, 2009
SHOULDERS

Smith Machine shoulder press
(excluding bar)
50lbs x 10
70lbs x 8, 8, 8

DB Shoulder press
40+40lbs x 10, 10, 10, 12

DB Lateral raises
20+20lbs x 10, 10, 10, 10

DB Shrugs
50+50lbs x 10, 15, 15, 15

Should have done 4 sets of rear delt raises but my left shoulder is still very unstable from the pull up on Wednesday.

This post has been edited by Florian: Jun 6 2009, 09:54 PM

Saturday, June 6, 2009
DEADLIFT + ARMS + ABS

Deadlift
(excluding bar)
90lbs x 10
140lbs x 8
150lbs x 8, 8, 6
150lbs x 4 + 90lbs x 4

BB bicep curl
20kg x 10
30kg x 10, 10, 10

Tricep rope extension
45kg x 10, 10, 8, 6

Bicep concentration curl
25lbs x 12, 10, 10, 10

Crunches
20, 20, 20

This post has been edited by Florian: Jun 8 2009, 07:04 PM

Monday, June 8, 2009
CHEST + TRICEPS

I hate Mondays.

Flat BB bench press
(excluding bar)
90lbs x 8, 8, 8, 8
Felt a sharp pain at the left anterior delt in the middle of the second set, as if something has torn. Then red spots started to appear on my skin at the left delt...

Smith Machine incline bench press
(excluding bar)
90lbs x 10
140lbs x 6
110lbs x 10, 10, 10

Flat DB bench press
45+45lbs x 10, 10, 10, 10
left delt hurts like shit each time I stretch it.

Flat DB Flye
25+25lbs x11, 12, 11, 12

Triceps rope extension
45kg x 8, 8
and then suddenly I remembered I did rope extensions 2 days ago...

Triceps overhead rope extension
45kg x 8, 8, 8

Push ups x 9 (failure)

Hey, mind me asking?
Whats the difference between Flat BB Bench Press and Flat DB Bench press?
Does the barbell or dumb bell make any difference?

Range of motion in DB is more compared to BB, but you can lift heavier in BB than DB, so they say it's better if you train using DB and BB.