i'll try . thanks mate

Unexpected gym session at Empire FF. Cant say that I like the place. DB's were dusty (wtf), no free flat barbell bench area. Had something that looked like a smith machine, but it damn distracting because there are 2 vertical poles moving when you do a lift. Prolly if I'm used to it should be okay. The benches kinda weird as well =.=". Wouldn't want to go there on a crowded day imo, would spend more time waiting than lifting..

Swimming area isnt that bad, just dont expect to do laps during a crowded time. Looks more like a place to relax than to swim due to its size. Great view of (partial) Subang Parade

Average non committed chest day
30th May 2010, Chest day

Warm Up:
Pull Ups
BW x 10

Tricep Dips
BW x 10

DB Chest Incline Press
33lbs x 12 - warm up
50lbs x 10
60lbs x 10
66lbs x 10

DB Incline Flys
27lbs x 10
33lbs x 10
38lbs x 10

Flat Bench Press (plate weights only)
??lbs x 10 - warm up
70lbs x 10 - wide grip
90lbs x 10
110lbs x 10

Pure Strength plate loaded chest press machine (hits wrist a bit so didnt really push)
110lbs x 10 (approximate, dont remember the weight of the big plate)
110lbs x 10
110lbs x 10

Cable Standing Fly (meh, lost interest)
??? x 10
??? x 10
??? x 10

Parallel grip chin ups
BW x 10
BW x 10

Tricep Dips
BW x 10

Chin ups
BW x 10

Time taken: 1.5 hours

edit: didnt know chin ups and pull ups were different >.<



This post has been edited by mikehuan: Jun 1 2010, 12:52 AM

31st May 2010
Shoulder Day

Warm up:
Pull up
BW x 10

Dips
BW x 10

DB Shoulder Lateral Press
33lbs x 15
44lbs x 15
50lbs x 12
55lbs x 9
60lbs x 8

Front Raises (using EZ Bar, plate weights only)
Empty Bar x 15
5kg x 15
5kg x 12
10kg x 9
12.5kg x 8

Rear Shoulder Flys
7.5kg x 15
22lbs x 15
27lbs x 12
27lbs x 9
33lbs x 8

Hammer Strength Shoulder Press
30kg x 15
50kg x 15
60kg x 11
70kg x ?? (forgot)
80kg x 8

Shoulder Machine Dropset
60kg x 15
45kg x 10
30kg x 10

Cable Shrugs
60lbs x 15
80lbs x 15
100lbs x 12
120lbs x 10

Treadmill: 1.97km 15min including warmup/cooldown

Time taken: 1hour 45 minutes

This post has been edited by mikehuan: Jun 1 2010, 01:16 AM

02/06/10
Back Day

Seated Row Machine (Upper Back)
27.5kg x 15
37.5kg x 15
47.5kg x 12
57.5kg x 10
62.5kg x 8

Parallel Grip Pulldown Machine
50kg x 15
70kg x 15
80kg x 12
90kg x 10

Narrow Grip Seated Rows
50kg x 15
70kg x 12
80kg x 10
90kg x 8

Pro Lat Bar Wide Grip Pulldown, Plate Loaded
35kg x 15
45kg x 12
50kg x 10
60kg x 6 - failed at 7th attempt

Deadlift -Managed to ask one of the gym guys for some pointers!
30kg x 15 - plate weights only
50kg x 12
70kg x 6
50kg x 8
note: cramp on right lower back, cant continue. legs shaking on 70kg's. Looks like have to push more on legs day

Treadmill: 2.0km in 15 minutes.
Time taken: 1.5 hours (including cardio)

Impressive on the Deads! If includes oly bar, that means 90kgs for 6reps man! Great, but don't push too hard, slowly on the back

thanks man! i was using the short bar so I think the total weight would be 80kgs

3rd June 2010, Chest day

Warm Up:
Pull Ups
BW x 10

Tricep Dips
BW x 10

DB Chest Incline Press
33lbs x 10 - warm up
50lbs x 10
60lbs x 10
70lbs x 11 - PR

DB Incline Flys
27lbs x 10
33lbs x 10
38lbs x 10

Flat Bench Press, Wide Grip (plate weights only)
30kg x 10
40kg x 10
55kg x 10 - supported after 6th rep, PR

Hammer Strength plate loaded chest press machine
60kg x 10
90kg x 10
120kg x 10 - supported after 6th rep, PR

Cable Standing Fly
20lbs x 10
25lbs x 10
30lbs x 10

Flat Bench Press, Wide Grip (plate weights only)
30kg x 14
30kg x 15 - 10 half ROM, 5 full ROM, supported after 10th rep
30kg x 15 - 10 half ROM, 5 full ROM, supported after 10th rep

Volume training working, wasnt as tired as before after the cable flys so was able to do additional bench presses

Time taken: 1 hour 15 mins

This post has been edited by mikehuan: Jun 3 2010, 11:20 PM

3rd June 2010, Chest day
wtf, forgot I did chest on the last workout =.="

Warm Up:
Pull Ups
BW x 10

Tricep Dips
BW x 10

DB Chest Incline Press
33lbs x 15 - warm up
50lbs x 15
55lbs x 12
61lbs x 10
72lbs x 8 (f*** yeah, finally! Did it without a spotter!)

DB Incline Flys
27lbs x 15
33lbs x 15
38lbs x 12
44lbs x 10
50lbs x 8

Smith Machine Flat Bench Press (plate weights only)
30kg x 15
40kg x 12
50kg x 10
60kg x 6 - failed

Hammer Strength plate loaded chest press machine
30kg x 15
50kg x 15
70kg x 12
90kg x 8 - failed
110kg x 4 - failed

Time taken: 1 hour 30 mins

This post has been edited by mikehuan: Dec 5 2010, 10:53 PM

Dec 05, 2010
Assuming Oly bar in FF is 20kgs/Short bar 12.5kgs

Chest
Incline DB Press - 77lbs x 6 (need support to bring it up)
Incline Bench Press - 75kg x 8
Bench Press - 70kg x 8 (Full ROM)
Hammer Strength Chest Press - 120kg x 4

Shoulders
DB Shoulder Press - 66lbs x 8
Front DB Raises - 33lbs x 10 (per hand) / 20kg plate x 10
Hammer Strength Shoulder Press - 90kg x 8
Military Press - 40kg x 10

Back
Wide Grip Pulldown (Cable) - 70kg x 8
DB Row - 60lbs
Bent over Barbell Row - 52.5kg x 8
Front Grip Pulldown Machine - 70kg x 10

Squats - 100kg x 10 raw / 80kg x 20 raw
Deadlifts - 92.5kg x 6 raw (Grip Fail)



This post has been edited by mikehuan: May 5 2011, 02:42 AM

edited and updated! comments welcome and wishing all LYN members a belated xmas and a happy new year!

wow! impressive

hey thanks. my journals a bit outdated and messy though

---

Added on May 5, 2011, 2:29 am05/05/2011
Incline DB Press - 77lbs x 7
Bench Press - 80kg x 6 - support 4th rep onwards

Shoulders
DB Shoulder Press - 66lbs x 6 (higher bench angle)
Cable Lateral Raises - 25lbs x 8
Seated DB Lateral Raises (after cable laterals) - 27lbs x 8
Smith Shrugs - 100kg x 15 with straps

Back
Narrow Grip Pulldown (Cable) - 70kg x 6
DB Row - 88lbs x 8
Bent over Barbell Row - 67.5kg x 8 with straps, 6 reps without straps
Front Grip Pulldown Machine - 80kg x 8

Legs
Squat - 100kg x 3 / 80kg x 6 with belt - numbers gone down, but so has depth. bar now about 1 inch away from squat rack safeties at bottom ROM
Romanian Deadlift - 110kg x 6 with straps + belt
Leg Press - 250kg (10 Plates total) x 6
Hack Squat Machine - (6 Plates total) x 6 (last exercise for legs)

Triceps (after Chest exercises)
Skullcrushers with EZ bar - 15kg x 8

Biceps (after Back exercises)
Preacher Curls with EZ bar - 20kg x 6

This post has been edited by mikehuan: May 5 2011, 02:48 AM

yea...never update for a while eh? hehe but you r pretty awesome. keep it up!

one of these days i gotta reorganize this journal. damn messy..

Chest/Tri's Day 11/05/2011
Incline DB Press
44lbs x 10
60lbs x 10
70lbs x 8
83lbs x 5 (PR)

Bench Press
40kg x 12
60kg x 10
70kg x 10
80kg x 8 (assisted rep 5th rep onwards)(PR)

Cable Fly
15 x 10
20 x 10
25 x 10
30 x 6

Hammer Strength Machine Press
30kg x 13
40kg x 10
50kg x 6 (fail)
50kg x 2 (fail)
30kg x 8 (fail)

Skullcrushers
15kg x 12
20kg x 10
25kg x 8
30kg x 6 (fail)

Overhead Tricep Rope Extension
10kg x 10
15kg x 10
20kg x 8
27.5kg (full stack) x 6

This post has been edited by mikehuan: May 11 2011, 11:20 PM

Leg Day 31/05/2011

RDL
Empty Bar x 20
60kg x 12
80kg x 6 (without straps)
80kg x 10 (straps)
120kg x 8 (straps) - PR

Leg Press
100kg x 12
150kg x 12
200kg x 10
250kg x 10

Nauseous after last set of presses

Squats
Empty Bar x 10
60kg x 10
80kg x 10
100kg x 6 -PR

Hack Squats
100kg x 10
150kg x 10
150kg x 10



This post has been edited by mikehuan: Jun 2 2011, 10:28 PM

Chest Day 02.06.2011

DB Incline Press
38.5lbs x 15 - warm up
50lbs x 12
66lbs x 12
66lbs x 9
66lbs x 9
66lbs x 7

BB Bench
Empty Bar x 20 - warm up
50kg x 12
65kg x 10
65kg x 9 - forced final rep
65kg x 8
65kg x 10 - forced reps at 8th

Cable Flies
15kg x 15
20kg x 12
20kg x 12
20kg x 12

Hammer Strength Chest Press (per hand)
30kg x 10
40kg x 10
40kg x 8
30kg x 15 - forced reps 12th onwards

Duration: slightly more than an hour
Note: tried to do triceps as well but they were just too fried so called it.

Back Day 03.06.2011
Bent Over BB Row
Empty Bar x 15
42.5kg x 12
62.5kg x 3 x 12

Machine Low Row
55 x 10
70 x 10
80 x 10
full stack x 10

Narrow Grip Cable Lat Pulldown
30 x 10
50 x 10
60 x 10
60 x 8
50 x 10

DB Single Arm Rows
44lbs x 10
60lbs x 10
70lbs x 10

Duration: Slightly less than an hour

Bro, should post a pic of ur progression after all the progression hehe

coming soon!

edit: most recent pics posted at first post. yes, i know im fat, just started cutting phase hehe.



This post has been edited by mikehuan: Jun 29 2011, 11:43 AM

PR update:
DB Incline Press: 83lbs x 7 (18/06/2011)
RDL: 140kg x 3 with straps (22/06/2011)
DB Row: 83lbs x 10 with straps

.

This post has been edited by hoxy: Jun 13 2012, 05:59 PM