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

im kinda thinking my ROM for those is incomplete. will solidify form next time. was too happy i got it up myself i kinda lost focus lulz.

No effin way lol! You guys will milk me dry, probably spend one months worth of lunch money on that one time zz

Zz. Won't be surprised if you all cleared out a buffet spread by yourselves...

right, and i have an alter ego ultraman.

Back day at the new gym! 04/12/11
BB Rows
Empty Bar x warmup x 2
50kg x 12
70kg x 10
80kg x 8
90kg x 2 x 6 - PR

Plate Loaded Machine Pulldowns (per side)
20kg x 10
30kg x 10
40kg x 8

Chin Ups
BW x 10
BW x 2 x 8

Deadlifts
Empty Bar x warmup
60kg x 8
100kg x 6
120kg x 5 - belt
140kg x 3
160kg x 1 - PR!
160kg x 1 - straps

thanks! this one's for you man. i saw your 10 set dl's without straps and made me think how far along is my grip strength. havent really tested it out till today.

Pics updated on first page. Did not key in the weeks workout, shall start with chest again Thursday or Friday..

p.s: smith squats felt restricted, but i guess its alright. could lift more than BB squats.

This post has been edited by mikehuan: Dec 8 2011, 02:06 AM

Back 11/12/11
BB Rows
Empty Bar x warmup x 2
50kg x 12
70kg x 10
80kg x 8 x 2

Chin Ups
BW x 10, 10, 7, 7

Modified V Grip Pulldown (gym does not have a lat pulldown)
50kg x 15
70kg x 12
80kg (full stack) x 10 x 2

Deadlifts
Empty Bar x warmup
60kg x 10
100kg x 5
120kg x 5
140kg x 4 - belt
160kg x 1 (grip failed on second rep, almost locked out though)
160kg x 2 - straps

feeling a bit out of sorts, skipped biceps since was totally depleted.

Because I'm focusing on strength. But imo volume does not necessarily mean more cut. I'm still trying to gain mass hence the lack of cardio. Once I cut I'll cut, but not right now.. atm its still gaining weight, sort of like a slow permabulk.

no lah hols already + new gym lazy wanna log in workouts lol. still doing 4 day splits, more volume now so no pr's for the moment

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

you're doing it right!

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

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