02/11/11 Shoulder
Seated DB Press 90 degree angle.
50lbs x 12
61lbs x 8
70lbs x 3 - PR (finally!)
50lbs x 6

Rear Cable Lat Raise
10 x 12
20 x 7
15 x 8

Seated Rear Delt Raise
22lbs x 10
27lbs x 10
27lbs x 8

Seated Lateral Raise
22lbs x 10
27lbs x 8 + 7.5kg standing lateral raise dropset
27lbs x 8 + 5kg x 6 seated lateral raise dropset

Plate Front Raises
10kg x 10
15kg x 10
20kg x 8

Face Pulls - Just to try out, light weights and holding peak contraction

EZ Bar Upright Rows (Plate weights only)
10kg x 10
20kg x 10
25kg x 8
30kg x 4

my gym stops at 60lbs

My gym only has 6 45lb plates. beat that

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!

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

new program! gonna shamelessly copy dan's new workout routine lol

yeah man, tbh i have tried doing this before. felt like its a good time to change things up as well. doing 3 a week gives me more room for running training, too. been neglecting conditioning for way too long. bad knees cannot be an excuse anymore.

Hey thanks man. Truth be told i hate running, lol. Things we do for our womenfolk
Yeah man, lets try to stick with it this time haha. However i feel like with this schedule we shouldnt be using our maxes, its a lot taxing. Imo more conditioning oriented..

Well definitely not in my case lol. Doing back and chest on the same day is friggin hard for me.

Leg day 21/05/12

Squats
Empty bar x warmup
60kg x 5
80kg x 5
90kg x 4 x 5
90kg x 6

Plate loaded leg press
2pps till 4pps x 8
5pps x 6

GHR machine
30kg till 50kg x 10
60kg x 6

Single leg plate loaded leg press
1.5pps x 3 x 8 per leg

Doing good for squats. Keeping with the rep/set scheme. Slowly building back leg strength. Single leg exercises are definitely helping. 100kg squats next week

Condition: well rested, enough sleep. Very humid in the gym though, wrong day to not bring an extra shirt. Sweating buckets. Monday is a good day to do legs as the gym was filled, and everyone was doing chest lol. Benches and machines were all occupied. My beloved power cage stood empty the whole time though nyahaha!