5/7/2011


Back

Wide-grip pullups
3 x 12 x BW


V-bar pulldowns
5 x 12 x 120lbs


Two-arm DB rows
5 x 12 x 25kg


Seated cable rows
4 x 12 x 100kg
1 x 16 x 100kg


Wide-grip pulldowns
1 x 22 x 80lbs
1 x 20 x 80lbs
1 x 19 x 80lbs

6/7/2011

Chest


DB incline bench press
2 x warmup x 12.5kg
5 x 12 x 25kg


Hammer-strength machine chest press
3 x 10 x 40kg per side
1 x 10 x 35kg
1 x 9 x 35kg, (dropset) 10 x 20kg


DB incline flyes
5 x 10 x 17.5kg


Cable flyes
4 x 12 x 30kg
1 x 15 x 30kg
1 x 20 x 20kg


Pushups (burnout set)
1 x 13

This post has been edited by -Dan: Jul 6 2011, 06:41 PM

7/7/2011

Shoulders & Traps


Machine shoulder press (I'm going to just assume the weight is in lbs cause it doesn't say on the machine. )
3 x 15lbs x warmup

1 x 80lbs x 12
3 x 100lbs x 10
1 x 85lbs x 10


Cable reverse flyes
5 x 12 x 30kg


DB side lateral raises
5 x 10 x 10kg DBs


DB front raises
5 x 10 x 12.5kg


Cable upright rows
5 x 12 x 55kg


DB shrugs
5 x 16 x 25kg

8/7/2011

Legs


Squats
2 x warmup x empty bar

1 x 12 x 60kg
1 x 10 x 80kg
1 x 10 x 80kg
1 x 4.5 x 100kg (screwed up my breathing and got stuck in the hole. ended up dumping the bar on the safeties)
1 x 8 x 90kg


Leg presses
3 x 10 x 170kg
1 x 10 x 180kg
1 x 12 x 180kg
1 x 12 x 190kg


DB lunges (per leg)
1 x 8 x 17.5kg
2 x 8 x 15kg plate (the 15 and 17.5kg DBs got taken by someone else so I settled for the plates)


Alternating leg extensions (R/L)
3 x 12/10 x 30lbs
1 x 15/12 x 30lbs


Leg curls
4 x 12 x 100lbs


DB calf raises
5 x 15 x 25kg


Intense, mang!

9/7/2011

Arms


Biceps

BB curls
2 x warmup x 12.5kg

4 x 10 x 27.5kg


Standing side bicep curls
5 x 12 x 30kg


DB spider curls
1 x 12 x 7.5kg
1 x 12 x 10kg
2 x 12 x 12.5kg


Alternating DB preacher curls(L/R)
4 x 12/10 x 10kg


Zottman curls
4 x 11 x 7.5kg


Triceps

CGBP
4 x 10 x 70kg


Skullcrushers
1 x 12 x EZ bar+20kg
3 x 10 x EZ bar+30kg

supersetted with:

Overhead tricep extensions
2 x 10 x 7.5kg
2 x 12 x 5kg


Single-arm tricep pulldowns (L/R)
2 x 12/10 x 15kg
2 x 12/10 x 20kg


Machine dips
4 x 12 x 200lbs


Tricep pushdowns (w/ bar extension)
3 x 12 x 100kg
1 x 12 x 100kg + dropsets of 80kg/60kg/40kg/30kg


Got an insane pump in the arms today, couldn't scratch my head for a while.

Does doing squat hurt your knees?

If you do any exercise wrongly you risk getting injured. But no, I've never hurt my knees squatting.

This post has been edited by -Dan: Jul 9 2011, 11:29 PM

Understood, thanks =) I guess many people get misconception of squat will hurt you, at least for me.

.

This post has been edited by hoxy: Jun 13 2012, 05:58 PM

^This

If you let your knees cave in or you push your knees way to far out, you risk injuring them. In other words, keep the knees pointing in the same direction the feet are pointing in.

10/7/2011

Back


Pull ups
5 x 12 x BW


V-bar pulldowns
4 x 12 x 120lbs


T-bar rows (or rather v-bar, since I used a regular barbell and the v-bar attachment)
1 x 6 x 20kg (first time doing the exercise, so I did a set to get the movement right first)
5 x 12 x 50kg
1 x 15 x 40kg


Seated cable rows
5 x 12 x 100kg

12/7/2011

Chest

DB incline bench press
2 x warmup x 12.5kg

5 x 12 x 25kg


Hammer-strength chest press (per side)
2 x 10 x 40kg
1 x 8 x 40kg
2 x 12 x 30kg


Reverse grip bench press
4 x 10 x 40kg


Incline DB flyes
4 x 12 x 17.5kg


Low pulley cable flyes
4 x 12 x 30kg
1 x 20 x 20kg


Pushups (burnout sets)
1 x 34
1 x 27

dan,a quick question,do you allowed your knees pass through you toes when you squatting ?

btw,i love t-bar!
hows the 1st time t-bar row going ?

I make a bit of an effort not to let the knees go past the toes, but they do sometimes by a very little bit. I don't think it's a big issue. A more important thing to watch out for is keeping the knees in line with the direction of the toes, IMO.

Felt great, bro. Got a really good stretch at the bottom phase and a good contraction in the lats at the top!

13/7/2011

Shoulders & traps


Seated DB shoulder press
2 x warmup x 15kg
4 x 11 x 25kg


Reverse DB flyes
5 x 12 x 12.5kg


Seated DB side lateral raises
5 x 11 x 10kg


Front plate raises
5 x 10 x 20kg


DB shrugs
4 x 15 x 25kg (3-second hold at the top, 2 seconds for the lowering phase, just to get some BURN)


Cable upright rows
5 x 12 x 55kg

looking at bro dan worklog is so motivating..arghh..i wonder if i had done correctly >.<

You should start a training journal, bro. It definitely helps to keep things organized and monitor progress. If you've got any doubts on your form, best thing would be to take a video and post it in the BB or progress thread to get some feedback. Cheers

i restarted my journal here http://forum.lowyat.net/index.php?showtopic=1918690

looking at your body make me jealous..

Just keep at it and you'll see progress for yourself as well.

thanks for the motivation..
and i have 1 question bro,barbell bench press is better or smith machine bench press is better ? and do help me look at my diets to see if tis ok..lolx

This post has been edited by alexooi17: Jul 15 2011, 03:02 PM