hi bro's out there,

pls correct me or comment with regards to my workout at my standard basic workplace gym not to expect lot from this gym..

Mon-chest
Tue-tricep
Wed-back
Thurs-bicep
Fri-shoulder
Sat-legs
Sun-rest

after finish i will run for 20min++ on treadmil and later if still got some gas left i will do some crunching and leg raise..Tq Bro's...

...why are you asking this in my journal?

Cus U're a reg? Lol.

Btw,Hi bro, i'm a newbie. how to get six pack yo. I do sit up everyday 100000 times and I drink 1 tub of nitro tech and 1 tub of cell tech everyday yo

you're doing it right!

he admires your workout man. so i guess he was looking forward in getting some advice from you.

30/12/2011 Shoulder Biceps

Okay, so after a month of observing what the exercises some of the guys at the gym do and copying them, got a good routine going on for shoulders, took a while experimenting with new exercises hence no new journal logs. i'll try my best describing them

Smith Shoulder Press (No back support, seated)
Empty bar x warmup
20kg x 10
30kg x 10
40kg x 8

Machine Shoulder Press (per side)
20kg x 10
30kg x 10
40kg x 8

Cross Cable Behind the Neck Pulldown
15kg (per side) x 10
20kg x 10
25kg x 2 x 10, 8

Cable Lateral Raises
15kg x 10
20kg x 10
25kg x 10

Seated DB Lat Raises
10kg x 10
12.5kg x 10

DB Front Raises, Standing
10kg x 10 (per side, lifting both simultaneously)
12.5kg x 10

Chest Supported Rear Delt Raises
10kg x 2 x 20 (this gives an awesome burn, have to find the name of this though)

Barbell Shrugs
60kg x 20
100kg x 20
140kg x 2 x 10

EZ Bar Curls
20kg x 10
25kg x 10
30kg x 10

Seated Curls
12.5kg x 10
15kg x 10
17.5kg x 8

Seated Hammer Curls
15kg x 10
17.5kg x 8
20kg x 6

Reverse flyes, no?

set up and movement are like reverse flys, but the ROM is a lot less.

http://www.t-nation.com/free_online_articl...rs_part_one&cr=

oh woah found it. swing rear delt raises.

02/01/2012 Chest Tri's
BB Flat Bench
Empty Bar x Warmup
40kg x 12
70kg x 10
80kg x 9
90kg x 5

Incline BB Bench
40kg x 12
60kg x 10
70kg x 10
80kg x 5

DB Flyes
10kg x 12
15kg x 10
17.5kg x 8

Machine Chest Press
Warmup
30kg x 10
45kg x 10
55kg x 5

Bench Dips
BW x 20
BW + 20kg x 15
BW + 40kg x 10

Trap Bar Skullcrushers
Empty x warmup
10kg (plates only) x 12
20kg x 8 failure

Cable Tri Pulldown (single hand, alternating)
15kg x 10
20kg x 10
25kg x 8 (failure, force reps x 3)

03/01/2012 Back

Pullups
BW x 3 x 10

Deadlifts
Empty Bar x 2 x warmup
60kg x 8
100kg x 6
130kg x 4
160kg x 4 - PR

Machine Plate Loaded Pulldown
30kg (per side) x 10
40kg x 10
45kg x 8

Plate Loaded Machine Row (One hand)
15kg x 10
30kg x 10
40kg x 10
45kg x 8

Pullups (Neutral Grip)
BW x 8, 6

Close Grip Lat Pulldown
40kg x 10
60kg x 10
80kg x 8, 6

and totally fried for the day. finished off with PWO shake, MacD quarter pounder, macchicken and 2 regular cokes.

Chest/triceps 09/01/2012
Incline DB Press
17.5kg x warmup
30kg x 10
35kg x 8
40kg x 6 + supported reps

BB Bench
50kg x 10
70kg x 8
80kg x 6

Wide Plate Loaded Machine Press
15kg(per side) x 10
35kg x 10
55kg x 2 x 4

Cable Flyes
10kg x 10
20kg x 10
30kg x 2 x 5

Bench Dips
BW x 20
BW + 20kg x 20
BW + 40kg x 15
BW + 50kg x 10

Skullcrushers with trap bar
Empty x 10
10kg x 10
25kg x 4
20kg x 7

One hand Cable Tri Pulldown
15kg x 8
20kg x 6

Tricep Pulldown Rope Attachment
25kg x 10
35kg x 10
45kg x 8
55kg x 5

Legs 15/01/2012

Smith Squats (plate weights only)
Empty x warmup
20kg x 10
60kg x 10
80kg x 10
90kg x 8

Leg Press
2pps x 12
3pps x 12
4pps x 10
5pps x 10
6pps x 8

Leg Extensions
35kg x 12
50kg x 12
65kg x 10
75kg x 10
80kg x 10

Shoulders/Biceps 21/01/2012

Seated DB Press
Warmup
20kg x 12
25kg x 10
30kg x 6

Plate Loaded Press (per side)
20kg x 10
30kg x 8
42.5kg x 6

Seated DB Laterals
10kg x 12
12.5kg x 8
15kg x 6

Cable Rear Delt Pulldowns
20kg x 10
25kg x 6
30kg x 4

Cable Lateral Raises
15kg x 10
20kg x 8
25kg x 6

Swing Rear Delt Raises
12.5kg x 25
12.5kg x 30

Biceps
Preacher EZ Curls
10kg + Bar x 10
20kg + Bar x 10
30kg + Bar x 5 - PR

Cable Double Bi Pose Curls (lol forgot the exercise name)
20kg x 8
25kg x 8
30kg x 5

Pinwheel Curls
15kg x 10
20kg x 6

Didnt realize Cross Hammer Curls is also known as Pinwheel Curls.Good weights there. 20kg per side, I presume.

http://www.youtube.com/watch?v=XGqr4CJWs3E

got it from here actually. tried it one day, liked it, and replaced conventional hammer curls with it.

edit: and yea, 20kg db's.

This post has been edited by mikehuan: Jan 22 2012, 05:38 PM

22/01/2012

Deadlifts
60kg x 8
100kg x 5
130kg x 4
160kg x 5 - PR
170kg x 2 - PR

Chest 30/01/2012 after one week of CNY holidays

BB Bench Press
Empty Bar x warmup
60kg x 12
70kg x 10
80kg x 6
90kg x 6 - PR

DB Incline Press
22.5kg x 10
30kg x 8
40kg x 3

Plate Loaded Chest Press (per side)
20kg x 14
35kg x 10
45kg x 6
55kg x 4

DB Fly
10kg x 13
15kg x 10
17.5kg x 8

Cable Fly
15kg x 10
25kg x 8
30kg x 6

01/02/2012 Back

Pullups
BW x 3 x 10

Deadlift (touch and go)
60kg x 10
100kg x 8
130kg x 7
140kg x 7 failed 8th rep

One arm plate loaded machine row
20kg x 12
30kg x 12
40kg x 10
50kg x 8

Machine Pulldowns
60kg x 10
70kg, 80kg, 90kg, 100kg x 10 (first time using this machine, 100kg so easy?)

Machine Rows
40kg x 10
50kg x 10
60kg x 8
75kg x 6

i realize you have a day special for deadlift !
strength day aye?
impressive strength you got there!