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.

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.

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.

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.

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 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

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.

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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

EH! Lol forgot to go check. But I did check on their website, they seems to have new stocks for wrist straps. If I did get them, I'll post how my DL grip next Back day.

Will do. Looking for money now lol.

---

CHEST

Home gym only today, day got things to do so night just workout at home.

DB incline bench press
1x15x3.5kgs
4x12x5.3kgs

DB bench press
1x15x3.5kgs
4x15x5.3kgs

DB decline bench press
1x15x3.5kgs
4x12x5.3kgs

DB fly
1x12x3.5kgs
3x8x4.2kgs
1x6x4.2kgs

Other than 3.5kgs dumbbells, are those removable weight dumbbells. Not sure about their exact value.

LEGS

Leg extension
1x12x10
1x8x20
1x8x30
3x7x35
1x7x30

Smith machine squat
(assume bar 20lbs)
1x8x20lbs
1x8x40lbs
1x7x70lbs
1x2x70lbs (on the 3rd rep im out)
1x7x60lbs
1x3x60lbs (on the 4th rep im out)

Leg press
1x8x45lbs
1x8x75lbs
1x8x90lbs
1x8x105lbs
3x8x120lbs



Bought lifting straps from EGO, cheap simple one cost me RM26.

This post has been edited by Majinity: Jun 8 2010, 07:59 PM

SHOULDER

Home gym ya, raining the whole afternoon.


DB seated shoulder press
1x15x3.5kgs
4x10x5.8kgs
1x8x5.8kgs

Lateral raise
1x8x5lbs
4x8x3.5kgs

DB alternate shrugs
4x12x11.6kgs

DB front raise
4x8x3.5kgs


Found out that, I MUST see myself in the mirror while doing DB seated shoulder press for a good form. Haha

BACK

Assisted pull-up
1x10x (BW-30)
3x8x (BW-20)

Bent over row
1x8x30lbs
3x8x40lbs
1x3x60lbs
1x8x40lbs

Hammer machine row
1x12x20lbs
3x8x40lbs
3x8x70lbs

Assisted pull-up
3x3x (BW-20)

Cable lat pulldown
1x10x8
1x5x16
4x8x10

Deadlift
1x10x45lbs
1x6x95lbs
1x3x135lbs
2x2x135lbs
1x1x135lbs


Lat pulldown machine occupied by a guy with pt since I've started bent over row until i finished my cable lat pulldown. The pt seems to be doing his triceps, maybe he missed his triceps day. Shyt

Anyway, I'm not satisfy with the deads. The grip really gone off with the new straps. I don't know if I'm the one that have no clue how to use it, but I have seen others use them, and tried to practice them like what I've saw but it just impossible. I didn't do the alternate grip btw, or should I try the alternate grip aswell even when using straps? I know I can do 5reps barehand with alternate grip on that 135 deads. With straps, I slipped before my leg even give in, and mind you my leg still sore from LEGS day. Any idea guys?

Tried with lighter weight for bent over row, the straps are fine. The grip was amazing, I don't feel the griping pain lol. GAHH frust. Anyway, yeah I guess DOMS again, missed last week legs day haha, but hey never on the hams, always on the quads. Wonder why?

ARMS

EZbar bicep curl
5x8x20lbs

DB tricep extension
2x8x25lbs
1x5x25lbs
2x7x25lbs

DB alternate hammer curl
4x8x7.5lbs

Tricep bench dip
2x10
3x8

Machine bicep curl
4xFx15lbs

Cable tricep pushdown
1x12x5
1x8x10
2x5x10

DB seated bicep curl
3x8x10lbs
2xFx10lbs


Still not good with the cable haha

---

Added on June 14, 2010, 5:32 pmCHEST

DB incline chest press
1x12x10lbs
2x8x25lbs
1x8x27.5lbs
1x5x27.5lbs
1x8x27.5lbs
1x5x27.5lbs

DB chest press
1x10x22.5lbs
1x8x27.5lbs
1x7x27.5lbs
1x5x27.5lbs
1x7x27.5lbs
1x8x27.5lbs

Chinup
3xF

Cable chest press
1x10x4
4x8x6


I think I messed up my chest day. After the db chest press, all bench, machines and smith are occupied. So I like blur then do chinup, should've done dips instead lol. It was definately intense for the db presses. And I realise I needed to have a little longer rest between sets to get the 8reps going. I need straps too, done well protecting my wrists, less pain to them.

---

Added on June 14, 2010, 5:36 pmEh no "Do not combine post" in reply options meh?

---

Added on June 15, 2010, 3:50 pmLEGS

Smith squat
(assume bar 20lbs)
1x8x20lbs
1x8x40lbs
2x8x60lbs
2x8x70lbs
1x6x70lbs

Leg extension
1x8x20
2x8x30
1x7x30
1x4x30

Leg press
1x8x60lbs
1x8x90lbs
1x8x105lbs
3x8x120lbs


I find my legs will definately out after doing extension

---

Added on June 16, 2010, 6:29 pmSHOULDER

DB seated shoulder press
1x12x10lbs
3x8x25lbs
1x8x27.5lbs
1x7x27.5lbs
1x5x27.5lbs

DB lateral raise
4x12x7.5lbs

Hammer strength shoulder press
1x12x20lbs
1x8x50lbs
2x3x70lbs
2x8x50lbs

DB shrugs
3x12x35lbs
2x10x35lbs


I need to do something to help my wrist

---

Added on June 17, 2010, 5:27 pmBACK

Pullup negative
2x3

Chinup
2x5
1x3 (negative to 5)

Bent over row
1x12x30lbs
1x8x30lbs
4x8x50lbs

Lat pulldown
1x8x45lbs
2x8x60lbs
2x8x75lbs (suckie form)
1x8x60lbs

Hammer strength bent over row
1x10x20lbs
2x8x40lbs
4x8x50lbs

Cable lat pulldown
1x10x4
1x8x8
1x8x10
3x8x12

Deadlift (light)
1x8x50lbs
1x8x60lbs
2x7x80lbs

---

Added on June 19, 2010, 5:39 pmARMS

EZ bar bicep curl
4x8x30lbs (last set sucky form)

Tricep bench dip
1x15
3x10

Dumbbell concentration curl (negative)
2x8x22.5lbs
1x6x22.5lbs

Machine bicep curl
1x3x15lbs
3x3x20lbs

Dumbbell tricep extenstion
1x10x27.5lbs
3x8x27.5lbs

Dumbbell seated bicep curl
4x8x7.5lbs

EZbar skullcrusher
1x8x30lbs
3x6x30lbs


And I did some abs lastly. Haha want to start doing abs.

---

Added on July 18, 2010, 10:33 pmI don't see much progress in 8reps. Possibly because I havent eat enough. Will double my protein intake at a time, see how

This post has been edited by Majinity: Jul 18 2010, 10:33 PM