WOD 9/7/10, Friday


Shoulder/Tri/Legs
(wtv that is lagging)


Seated shoulder press, dumbell
5 x 8-12 x 20 lbs per arm

Arnold press, dumbbell
5 x 8-12 x 20lbs per arm

Lateral raise, machine
1 x 15 x 5kg
3 x 10-12 x 10kg

Close grip bench press, barbell
4 x F x 20kg (empty bar)
* found a tri exercise that really works for me

Tricep extension, dumbbell
4 x F x 20 lbs

Tricep pushdown, cable
1 x 15 x 5kg
1 x 10-12 x 10kg
2 x 15 x 5kg

Deadlifts
1 x 10-12 x 20kg (empty bar)
1 x 10 x 40kg
1 x 5 x 60kg
2 x 8-10 x 40kg

Calf extension, machine (alternate toe outwards and toe inwards)
3 x 15-20 x 35kg

hey. i recognize the gym. its the one in The Club! Used to go there.. Just enrolled in CF actually. I've got a skinny frame too :/

@cheez

buddy, interested to train together at Iron Gym?

Friday-lower body (around 7pm)

Saturday- Upper body (around 5pm)

haha! oh CF one utama? I currently train there lol, part-timeing there

broo I do full body workouts now hahaha squat/dead lift + horizontal push n pull + vertical push n pull.. cuz recently dam inconsistent cant keep to 3 day splits, so now doing a 2 day split >< but hey fri ah.. if I'm not working maybe can la.. sat I'm not around the area so yeah.. lolol. see how it goes then!



WOD 20/7/10, Tuesday


Full body workout


Legs
Front squats, smith
1 x 15 x 20kg
1 x 8 x 40kg
1 x 6 x 40kg
1 x 7 x 40kg
1 x 6 x 40kg

Vertical,Push
Military press, smith
1 x 12 x 20kg
3 x 10-12 x 20kg

Vertical,Pull
Pull ups
3-4 x F x Assisted 26

Horizontal,Push
Bench press, dumbbell (per arm)
1 x 15 x 30lbs
3 x 8-12 x 35lbs
1 x 7 x 37.5lbs

Horizontal,Pull
Bent over rows, barbell
1 x 12 x 27.5kg
2 x 10 x 30kg
1 x 10 x 32.5kg


I should've done them in supersets. Should be better for growth right?

This post has been edited by cheezzzz: Jul 21 2010, 07:22 PM

WOD 29/7/10, Thursday


Vertical push/pull


Overhead Press, Barbell
1 x 12 x 20kg (empty bar)
2 x 8 x 25kg
1 x 7 x 25kg
1 x 6 x 25kg

Arnold Press, Dumbbell
4 x 6-10 x 20lbs (per arm)

Assisted pull ups, neutral grip
1 x 13 x 26 (assisted weight)
3 x 7-10 x 19

Assisted pull ups, pronated grip
3 x 7-10 x 19 (assisted weight)

Close grip bench press, barbell
3 x 10-12 x 20kg (empty bar)

Calf extension, machine
4 x F x 55-65 (weight)

Deadlift
1 x 12 x 20kg (empty bar)
1 x 10 x 40kg
2 x 8 x 50kg

Bro. Busy with uni work? See that you train once a week like that

yeah man.. lotta tests.. now I try to make it to train twice a week.. I think twice a week is ok for me.. I take quite awhile for the sore to go away.. lousy recovery haha

OH crap forgot to post last Saturday's workout.was it saturday? ah anyways, here goes.


WOD 31/7/10, Saturday


Horizontal push/pull


Smith machine Squats
DB Chest Press
DB 1-Arm Bent Over Row
Tricep Extension

err.... I think that's bout it for that day.. forgot reps n sets haha.

WOD 4/8/10, Wednesday


Vertical push/pull


Pull ups
1 x 15 x 26 (assisted)
1 x 12 x 19
2 x 10 x 19
2 x F x BW (negatives)

Shoulder press, Dumbbell
1 x 15 x 20 lbs (per arm)
1 x 13 x 22.5
1 x 12 x 25
3 x 7-9 x 27.5

Upright row, cable
3 x 10-12 x 12.5 (kg i tink)

Deadlift
1 x 14 x 20 kg (empty bar)
1 x 11 x 40 kg
1 x 10 x 50 kg
1 x 8 x 55kg

Tricep Extension, Dumbbell
3 x 12-15 x 20-22.5lbs


Felt tired and hungry, ended workout and went home and ate a ham egg mayo tuna sandwich pls advise!

WOD 11/8/10, Wednesday


Horizontal push/pull


Goblet Squat, dumbbell (warm up only)
1 x 15 x 40 lbs
1 x 15 x 52.5 lbs

V-squat machine
5 x 8-12 x 65,85,100,115,115 lbs
(cuz got ppl hog the freakin smith ._.)

Dips, partial
2-3 x F x BW

Bench press, dumbbell
3 x 8-12 x 30,32.5,35 lbs per arm

Bent over rows, one arm, dumbbell
4 x 8-15 x 20-27.5 lbs per arm..


Was feeling really weak today.. the squats really got to me.. haven't squatted in awhile and was rather sleepy today.. great reminder never to hit the gym if I'm feeling too tired.

WOD 14/8/10, Saturday


Back/Triceps


Pull ups,assisted
1 x 14 x 26 (assisted weight)
3 x 8-12 x 19

Bent over row, dumbbell, one arm
22.5,25,27.5,30 (all 1 set)
3 x 8-10 x 30lbs

Deadlift
1 x 10 x 20kg (empty bar)
1 x 10 x 40kg
1 x 8 x 60kg
1 x 6 x 62.5kg
1 x 5 x 62.5kg

Skullcrushers (forgot weight and reps)

Tricep Extension, Dumbbell, both arms
3 x 12 x 20lbs


Currently reverting to a Back/Tri/Deads and Chest/Shoulder/Bicep/Squats split. I know I know.. too many changes.. but trying to organise my workout now ._. comment plleassee

WOD 17/8/10, Tuesday


Chest/Shoulder/Bi

rough draft

Bench Press - 45kg x 5

Shoulder Press - 22.5lbs per arm x 8

V squat machine - 95 x 8-10

EZ Bar Curls - dono wad weight but dam syok

ASSSSSIGNMENTS SIAALLLL. FINAL WEEK OF IT. AND THEN COME THE EXAMS RAWRRR

still need to workout though.


WOD 25/8/10, Wednesday


Chest/Shoulder/Bi



Bench Press, Dumbbell
1 x 13 x 27.5 lbs (per arm)
1 x 10 x 37.5 lbs
1 x 8 x 37.5 lbs
2 x 6 x 37.5 lbs
1 x F x 27.5 lbs

Shoulder Press, Dumbbell
1 x 12 x 15 lbs (per arm)
1 x 10 x 22.5 lbs
2 x 8 x 22.5 lbs
1 x 6 x 22.5 lbs

Lateral raise, weight plates
1 x 15 x 1.25 kg (per arm)
1 x 12 x 2.5 kg
1 x 15 x 1.25 kg
2 x 10 x 2.5 kg

Bicep curls, ez-bar
3-4 x 10-15 x alternate weight, cant rmb ><


Wasted a lot of time working on fixing my grip for bench press.. still sucks like crap..and shoulder press epic fail, I guess overhead press and standing 1 arm at a time shoulder press better. Lateral raises.. if anyone has a great video or tips to share on how to do them right, pls do.. Biceps.. could've done more but not enough time, today worked the part closer to the forearms.. didnt exactly hit the 1 tat helps build the peak ><

WOD 29/8/10, Sunday


Back/Tri


Pull-ups, assisted
1 x 15 x 33 (value on machine)
2 x 15 x 26
1 x 10 x 19
2 x 15 x 26

Bent-over rows, dumbbell
1 x 12 x 20 lbs (per arm)
3 x 8 x 27.5 lbs

Skullcrushers, dumbbell, 45 n 90 deg arm angle variation alternated
3 x F x 12.5-15lbs

Tricep pushdown, cable
1 x F x 5 lbs (for pump)

Deadlifts
1 x 8 x 40 kg
1 x 8 x 50 kg
1 x 5 x 60 kg


Just got up from a nap when I hit the gym, was worried I couldn't do deadlifts and almost did not want to do today. Had trouble pulling through the rows but it got better and better and ironically I felt more alive when doing the deadlifts haha..

WOD 4/9/10, Saturday


Chest/Shoulder/Wtv


Squats, Smith Machine
1 x 13 x 30kg
1 x 10 x 50kg
3 x 6-8 x 60kg

Close Grip Bench Press, Barbell
3 x 15 x 20kg (empty bar)

1 arm shoulder press, dumbbell
3 x 8 x 22.5 lbs per arm

Calf extension, machine
4 x F x 45 kg

Bicep curl, ez bar
3 x 15 x 5kg

WOD 6/9/10, Monday


Back/Tri


Neutral grip pull ups, assisted w machine
1 x 15 x 33 (assistance)
1 x 15 x 26
1 x 12 x 19
1 x 10 x 19
1 x 12 x 26

Bent over rows, dumbbell
1 x 15 x 22.5 lbs (per arm)
3 x 10 x 27.5

Deadlifts
1 x 12 x 20kg empty bar
1 x 8 x 40kg
1 x 7 x 60kg
1 x 6 x 60kg

Overhead tricep Extension, dumbbell (both arms)
3 x F x 20 lbs

Close grip bench press
2 x F x 20 kg empty bar

Bro, how the 2 days split?? gaining weight lately?

now on n off 2 day or 3 day wahahah. well check my first post in my log, got updates on my current weight cuz i just did a bodyfat measurement wit the machine

not much recently cuz busy n oso diet is like crap. lookin to bounce back real soon but still training lo

65 kg...sound like improvement, u r a student right? should have more time to take care of diet and workout...hehe

true.. but now exams wahahaha.. slowlyloh. later when no more exams can hardcore again haha

WOD 8/9/10, Wednesday

LOL 8 9 10! sorry syok sendiri..

Home workout/ shoulders and arms


All dumbbell workouts!

Shoulder press, seated and standing
3 x F x 10kg per arm (per variation)

Bent over fly
4 x 15 x 5kg per arm

Skull crushers (2 diff variation, straight arm and 45 deg arm)
3 x 15 x 2.5kg per arm (straight)
3 x 15 x 5 kg per arm (45 deg)

Hammer curls, bicep curls, concentration..

was trying them all to find 1 that would hit the contraction well.. need to develop better bicep peak.

On a lighter note, found out had to twist the weight from neutral grip to pronated grip for skull crushers.. and it rly killed my tris! NAIS.

SELAMAT HARI RAYA TO MY MUSLIM KAWANS! \m/