Bro, the DBs in my gym only go up to 25kg/ ~55lbs.

My gym only has 6 45lb plates. beat that

So does mine. We're even there.

Oi! Way to have conversation spam on my awesome thread. Gtfo. Or else!







. If you haven't guessed already, I'm kidding.

Only 2 plates. And i have a frigging power rack.

I CALL FOR MORE PLATES!

Legs 04/11/11
HS Leg Press
1pps x 15
2pps x 15
3pps x 12
4pps x 10
5pps x 10

Squat
Warm up x 10
60kg x 10
80kg x 6
100kg x 6 - PR
100kg x 2 x 5

Leg Extensions
Light weights x 4 x 15
70kg x 6
45kg x 15

Leg Curls
Light Weights x 4 x 15
70kg x 6

This post has been edited by mikehuan: Nov 5 2011, 11:18 AM

Shoulders 7/11/11
DB Shoulder Press
44lbs x 10
50lbs x 10
61lbs x 6
72lbs x 5 - PR

Rear Shoulder Cable Lat Raises
10 x 10
15 x 10
20 x 8

DB Seated Rear Lat Raises
22lbs x 10
27lbs x 8
33lbs x 8

Plate Front Raises
15kg x 10
20kg x 2 x 10

DB Seated Lateral Raises
22lbs x 10
27lbs x 8
33lbs x 6

Smith Shrugs
20kg + Bar x 20
40kg + Bar x 15
80kg + Bar x 10
120kg + Bar x 2 x 8

Cardio
Incline 5.5 Speed 5.5 Duration 30mins.

PWO Dinner
1 Foot Subway Sandwich, Roast Beef + Additional Roast Beef. Damage: RM25.00

Wtf? 72lbs? What gym u go to

Apparently its exactly 32.5kg. Can't help putting it in pounds, the old dbs were only in lbs. Got used to seeing dbs in lbs and plates in kgs. Bear with me.

went to the gym im planning to join next month for chest day. set PR's in flat BB bench and incline bench. kinda wondering whats up, are there lighter olympic bars? anyways, tentative PR's until i can confirm the weight;

Incline Bench
80kg x 8

Barbell Flat Bench:
80kg x 8
85kg x 4

Decline Bench
70kg x 10 - Weeeee got decline bench. but no farking squat racks.

ada power rack? and dbs? apa mesin ada kat sana?

no power rack, yes db's until 55kg, i think. GHR machine, smith, one awesome wide chest press machine, seated calf raise, etc etc. BUT NO f***ING SQUAT RACKS COME ON WTF.

Back Day 10/11/11
Deadlifts
Empty Bar x 10
60kg x 8
80kg x 6
100kg x 6 - belted
140kg x 3 - straps
160kg x 3 - didnt hitch the last rep

V Grip Lat Pulldowns
40kg x 10
55kg x 8
65kg x 6
75kg x 4

DB Rows
Warm up x 10
62lbs x 8
77lbs x 8
88lbs x 7

Cardio 30mins
Incline 5.5 Speed 5.5

14/11/2011 Chest/Tri's

BB Flat Bench Press
Empty Bar x 15 - warm up
60kg x 10
80kg x 9 + 1 supported - PR
90kg x 5 + 1 supported - PR

Db incline press
61lbs x 10
77lbs x 8
88lbs x 5 + 1 supported - PR

Hs chest press machine
30kg x 14
45kg x 10
60kg x 5 (per arm)

Triceps Work

This post has been edited by mikehuan: Nov 14 2011, 11:19 PM

Sick PRs. And holy crap, 60kg hammer strength, beast!

Not really, I've got to chase your poundages. Yes I've been keeping track of your journal, no homo!

Shoulder/Tri's 20/11/11

DB Seated Shoulder Press
55lbs x 10
66lbs x 6
72lbs x 5

Rear Shoulder Cable Raise
6.25 x 10
7.5 x 10
7.5 x 8

Rear Shoulder Seated DB Raise
22lbs x 10
27lbs x 10
33lbs x 8

Seated Lat Raises
22lbs x 10
27lbs x 8
33lbs x 6

Plate Front Raises
10kg x 10
15kg x 10
20kg x 10

Smith Shrugs (Plate Weights Only)
40kg x 20
80kg x 12
120kg x 2 x 10

Triceps Work

Chest/Tris 23/11/11
DB Incline Press
50lbs x 12
61lbs x 10
66lbs x 6
77lbs x 6
88lbs x 7 - PR. this was surprisingly easy. will try the next db's next session

BB Flat Press
Empty Bar x warmup
60kg x 12
80kg x 5
85kg x 2 x 3 - no spotter so decided to play safe. had a PR today so was happy
90kg x 2 x 1

HS Chest Press
25kg x 12
40kg x 12
55kg x 9
70kg x 2 + 55kg x 2

Cable Flys (Low)
15 x 12
20 x 2 x 10

Cable Fly (High)
15 x 14
20 x 14

Triceps Work
Rope Pulldowns
DB Extensions (one hand)

Legs 26/11/11
Squats
BW x Warmup x 2
Empty Bar x warmup
60kg x 10
80kg x 8
100kg x 5
110kg x 3 - PR
120kg x 2 - PR, take that, effin biatch!
100kg x 2 x 5

Machine Leg Press
- didnt really check the weights about 3 ramp up sets
200 (full stack) x 2 x 5

Hack Squat Machine
2pps x 10
3pps x 2 x 8

Leg Curls
50 x 10
60 x 10
70 x 10
80 x 2 x 6

Chest/Biceps 30/11/11
Incline DB Press
44lbs x warmup
66lbs x 10
77lbs x 6
94lbs x 5 - PR
99lbs x failed x 3 (failed to bring it up. attempted 3 times and then gave up)
77lbs x 10

BB Bench
40kg x warmup
70kg x 10
80kg x 5
90kg x 2 x 2
* none of the sets to failure. no spotter so played it safe, again

HS Chest Press (per side)
30kg x 10
45kg x 10
60kg x 5, 4

Cable Fly
15 x 12
25 x 10
35 x 4
15 x 15 - failure

Biceps
DB Standing Supinated Curl (palms facing up)
10kg x 10
12.5kg x 10
15kg x 8

DB Curls
12.5kg x 2 x 10
15kg x 8

Pinwheel Curls
15kg x 3 x 8

Deload! No gym time for the rest of the week. Restart on Monday with back day!
Last Day at Fitness First Platinum, AEON Jusco Klang. Thanks for a great 2 years!

This post has been edited by mikehuan: Nov 30 2011, 09:51 PM