CHEST

DB incline bench press
1x15x10lbs (warmup)
4x8x22.5lbs

DB bench press
1x8x22.5lbs
1x8x27.5lbs
1x7x27.5lbs
1x8x27.5lbs
1x5x27.5lbs
1x8x22.5lbs

Decline bench press smith machine
(lets assume bar is 20lbs)
1x10x20lbs
2x8x40lbs
2x8x45lbs
1x7x45lbs

Dips
1x6
1x3

The new dip machine sux. Too wide for me, makes me feel uncomfortable performing the exercise.

Chest press Hammer strength
1x6x50lbs
1x3x50lbs

Not good. Hit my arms more than my chest. Ain't doing it the next time.

As overall, great exercise. Feels good. And I forgot doing Fly, keep thinking wanna try that Hammer strength machine lol.

And thanks CD !

SHOULDER

DB seated shoulder press
1x15x10lbs
2x8x22.5lbs
1x5x22.5lbs
1x8x22.5lbs
1x7x22.5lbs

Bent lateral raise
3x8x7.5lbs

I felt some pain on shoulder, maybe I did something wrong so I stopped.


DB shrugs
1x8x22.5lbs
3x8x37.5lbs
1x10x37.5lbs

Hammer strength shoulder press
1x10x20lbs
2x8x70lbs
1x8x80lbs
1x4x80lbs
1x7x80lbs



I am wondering, is Shoulder after Chest day bad? I feel a little week on the db press.

I think it is related or maybe when you are doing chest workout, it will work on some minor muscle in this case, maybe that muscle is the shoulder. SO, try to recover first by doing other muscle work out.

BACK

Chinup
1x5
1x3
1x3

Hammer strength row
1x8x20lbs
2x8x50lbs
2x8x70lbs
1x8x50lbs

Bent over row
4x8x50lbs

Lat pulldown
1x8x45lbs
2x8x60lbs
1x8x75lbs
1x5x75lbs
1x8x60lbs

Deadlift
1x8x95lbs
1x8x115lbs
1x5x135lbs
1x1x155lbs



Felt good.

I think, chinup is for biceps. Pull ups is for your back?

I think chin-ups can be for the back too. When you pull your self up, you still can squeeze your back muscles.
I'm thinking it's how you pull yourself up.

This post has been edited by swks26: May 29 2010, 05:55 PM

Yeah both hit upper back. Read somewhere that chinup easier than pullup for beginners. I can only chinup 1 or 2 with perfect form only, I doubt I can do any for pullup. Never tried, maybe will, just to see how.

bench press hits a bit of shoulder i think. usually i rest a day after chest, since i push more on chest exercises (since everything is heavy haha). just tweak a lil here and there if you're not comfortable with your current routine.

True, pull ups is one hell of exercise

Oh. Thanks for the info. I'd be trying what tineangle suggest me doing, putting chest on monday and arms on friday.

chest
legs
shoulder
back
arms

We'll see how the progress.

CHEST

DB incline chest press
1x10x10lbs
4x8x25lbs

DB chest press
1x12x10lbs
2x8x25lbs
2x8x27.5lbs
1x8x25lbs

DB fly
4x10x10lbs

DB decline chest press
1x8x10lbs
3x8x25lbs
1x4x25lbs

Cable fly
1x8x4
1x3x8
1x6x6
2x8x4

SHOULDER

DB seated shoulder press
2x8x25lbs
1x7x25lbs (my form goes wrong when i cant see myself in the mirror lol)
1x5x27.5lbs
1x6x25lbs

DB lateral raise
1x8x10lbs
2x8x7.5lbs
1x6x7.5lbs
1x5x7.5lbs

DB rear delt row
1x10x25lbs

Hammer strength shoulder press
1x8x20lbs
2x8x70lbs
2x5x75lbs

DB shrugs
4x10x35lbs

EZbar upright row
1x8x20lbs


Oh no. That's weak poundage. I should up my shrugs and HS shoulder press the next time. Although there's improvement on DB seated shoulder press.

Yeaah! Congrats for the improvement! Push more!!

BACK

Assisted pull up
1x8x (BW - 30)
1x8x (BW - 20)
1x6x (BW - 20)

Bent over row
4x8x40lbs

Lat pulldown
1x10x45lbs
3x8x60lbs
1x4x75lbs
1x8x60lbs

Hammer strength row
1x12x20lbs
3x8x70lbs
1x8x20lbs
1x8x50lbs

Inverted row (i think i need to set the bar lower)
2x8
1x4
1x6

Deadlift
1x12x45lbs
1x6x95lbs
1x8x95lbs
1x4x135lbs
1x3x135lbs

Assisted pull up
1x5x (BW - 30)



I want wrist straps.

This post has been edited by Majinity: Jun 3 2010, 06:35 PM

i want that too. some said you can find at jusco or giant

I need to stop by EGO in Subang, see got stock or not. Kmaru said stock should arrived last month. Maybe will, tomorrow

ARMS

BB bicep curl wide grip
4x8x20lbs

Tricep dip
3x10
2x8

DB alternate hammer curl
4x10x7.5lbs

Skullcrusher
1x8x20lbs
1x6x30lbs
1x4x30lbs
1x8x20lbs
1x4x20lbs
1x3x20lbs

Cable bicep curl negative
2x8x10lbs

DB alternate bicep curl negative
1x8x22.5lbs
1x5x22.5lbs

DB seated alternate bicep curl
1x5x10lbs
3x3x10lbs

DB tricep extensions
1x10x10lbs
2x5x22.5lbs
1x3x22.5lbs

Cable pushdown
1x8x10lbs
2x5x5lbs

EZbar bicep curl (half ROM)
2x8x20lbs
2x5x20lbs



Today workout is a mess. Testing what hits my bis and tris more, so try almost all I know and see.

Notes for me:

ezbar bicep curl = kills
tricep dip = kills

skullcrusher = kills when good form, feel my right pushes more
tricep extension = kills when good form
cable (all) = sucks form, i cant get it right lol
bb curl wide = weird hold, normal hit bis
db alternate bicep curl negative = damn nice feel, push it up with both hands and let it go down slowly with one hand. def kills, cz go heavy haha
alternate hammer = kills but this one need to go light. if go medium, hardly with a good form, and surely lefthand die on 3rd sets. haha

your answer to a good form for tricepcable pushdown

http://www.musclehack.com/the-mcmanus-tricep-pushdown/

and preacher curl done with cable

http://www.musclehack.com/build-huge-bicep...nique-exercise/

this dude kinda knows his stuff.. i followed his tips for form on pushdown exactly n ive had the best tricep day so far.. cuz im jus a noob lawl n still 1 learning

Yo cheezz thanks mate. Will try 'em out next week. With all the mess yesterday's workout was, still my arms sore, atleast. Happy me.

---

Added on June 5, 2010, 11:16 amIn my defence, I really think that sore on arms is important somehow although it doesn't show that the muscles growing

This post has been edited by Majinity: Jun 5 2010, 11:16 AM

i agree. proper form shows that haha. the contraction at the peak of the lift does.. the mind muscle connection.. im like a freak obsessed over every possible rep whaha