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!

hey thanks. my journals a bit outdated and messy though

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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

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

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

just read ur comment. been mia here too long. wasnt a sudden jump, just that i didnt update hehe

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Added on July 14, 2011, 8:58 pmRDL: 140kg x 4 with very very bad form. back from a 2 week rest 13/07/2011

This post has been edited by mikehuan: Jul 14 2011, 08:58 PM

88lbs x 4 incline DB press f*cking finally! 16/07/2011

not seeing much changes. maybe later

Deadlift
100kgs x 7 without straps (10/08/2011)
PR 140kgx3 (10/08/2011) - felt was solid enough so gonna shoot for BWx2 next session. fingers crossed!
new routine now includes DL for back day and RDL for leg day

hey thanks man. doing some minor adjustments to my routine. ive just started to do regular DL's this month so i dont know how its gonna compare to my RDL's. self learning since no one in my gym does regular DL, dunno why.



This post has been edited by mikehuan: Aug 15 2011, 04:19 PM

Legs and arms day 14/08/11
RDL
Empty short bar x 2 x 12
52.5kg x 10
92.5kg x 3 x 8

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

Squats
Empty bar x 2 x 10
60kg x 2 x 6
80kg x 2 x 6
90kg x 2 x 6

Wasn't progressing on squats so decided to take a step back.

Seated alternate supinated DB curl
10kg x 10
12.5kg x 10
15kg x 6
Final set supersetted with supinated standing DB curl 10kg x 10

Seated curls
15kg x 2 x 8

Seated hammer curls
15kg x 2 x 10

Skullcrushers
20kg x 12
25kg x 12
Sharp pain at wrists when attempting 30kg so skipped the set

Rope pulldowns
12.5kg x 10
17.5kg x 10
22.5kg x 6
Final set supersetted with 12.5kg x 8

edit: added most recent pics and video channel link at first page.

This post has been edited by mikehuan: Aug 15 2011, 04:27 PM

did a tanita body composition analyzer test yest, results are on the first post.

Shoulder/Abs (16/08/2011)
High Incline DB Press
50lbs x 12
60lbs x 8
70lbs x 5

HS Shoulder Press
20kg x 12
30kg x 10
40kg x 8

Cable Lateral Raise
15kg x 12
20kg x 12
25kg x 10

Seated DB Lateral Raise
10kg x 12
12.5kg x 8
15kg x 6 followed by Standing DB Lat Raise 10kg x 8

DB Front Raise
12.5kg x 2 x 8
12.5kg x 10

Supersetted with:
DB Bent Over Rear Shoulder Raise
12.5kg x 2 x 8
12.5kg x 10

Close Grip Upright Rows
Empty Bar x 12
22.5kg x 10
32.5kg x 2 x 10

10mins ab work.

15 months leh, haha. i think u didnt check the year!
RDL is romanian deadlift, another version of DL where you dont touch the floor. targets hamstrings.

yeah same as me too, straps/belt come on for the last 2 sets above 100kgs. never tried with chalk though, heard its damn useful, can add poundages and what not haha.

thats SLDL, straight legged DL. i got a video of me doing RDLs on my youtube channel if you wanna see.

you forgot to mention, chalk = +9999 badass points!

Back/Bi's

Deadlift
Empty Bar x 12
40kg x 10
60kg x 10
80kg x 5
100kg x 5 - belt
120kg x 3
140kg x 2 - belt/straps
160kg x 2 (PR) - motherf***ing yeah finally 2x BW! Felt so relieved after a week of thinkingtoomuchtitis. i feel so at peace now lol.

Machine pulldowns:
40kg x 15
50kg x 15
60kg x 12
70kg x 10

Seated Row Machine:
Warm up x 15
50kg x 12
60kg x 12
70kg x 12

DB Single Arm Rows:
44lbs x 12
55lbs x 2 x 12

Died.
Resurrected for:
Straight Short Barbell Curls
Empty Bar x 12
22.5kg x 3 x 12

Video of the 160kg DL is on my youtube page, first post of this journal!

Chest/tri's 20/08/2011

DB Incline Press:
55lbs x 12
66lbs x 10
77lbs x 8
83lbs x 6 - fail

BB Flat Bench
50kg x 8
60kg x 8
70kg x 6
75kg x 6
80kg x 5 (PR) - without spotter

Cable Fly
15lbs x 12
20lbs x 12
25lbs x 10
30lbs x 8

HS Chest Press (weight is per side)
30kg x 12
45kg x 8
60kg x 4 - last set superset to :
30kg x 8 - fail

Skullcrushers
Empty Bar x 12
17.5kg x 12
22.5kg x 12
27.5kg x 10
32.5kg x 6

CGBP
40kg x 12
50kg x 10
50kg x 7
50kg x 8

Pulley tri pressdown with back support
10kg x 10
15kg x 2 x 10

This post has been edited by mikehuan: Aug 26 2011, 11:30 PM

Chest/shoulder day 26/08/2011
Energy level and focus at all time low due to lack of sleep.

BB Incline press
Empty bar x 2 x 12
50kg x 10
60kg x 4 x 10
60kg x 6

DB Flat Press
50lbs x 4 x 10-12

DB Flies
22lbs x 4 x 12

HS Chest Press
30kg x 4 x 12

DB Shoulder Press
33lbs x 3 x 10

Lateral Raises
22lbs x 3 x 10

This post has been edited by mikehuan: Aug 26 2011, 11:32 PM