15/7/2011

Legs


Squats
2 x warmup x empty bar

1 x 12 x 60kg
1 x 12 x 80kg
1 x 11 x 80kg
1 x 6 x 100kg
1 x 5 x 100kg
1 x 10 x 80kg
1 x 15 x 60kg


Leg presses
5 x 12 x 180kg


Alternating leg extensions
5 x 12 x 50lbs


Leg curls
4 x 12 x 120lbs
1 x 16 x 120lbs


DB calf raises (standing on a raised platform to let the heels drop to stretch out the calves)
5 x 20 x 25kg

16/7/2011

Arms


Barbell curls
2 x warmup x 12.5kg

4 x 12 x 27.5kg


Standing side-cable curls
2 x 12 x 30kg
2 x 12 x 35kg


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


Spider curls
4 x 12 x 12.5kg


Zottman curls
4 x 12 x 7.5kg



Dips
4 x 20 x BW


EZ bar skullcrushers
4 x 10 x EZ bar+30kg

supersetted with:

Overhead single arm tricep extensions
4 x 12 x 5kg


Alternating single arm cable pulldowns (palms up) (L/R)
2 x 12/10 x 25kg
1 x 12/10 x 30kg
1 x 15/12 x 35kg


Seated two-arm overhead extension
4 x 15 x 25kg DB


Tricep cable pushdowns (w/ straight bar attachment)
3 x 12 x 100kg
1 x 12 100kg + dropsets to failure of 80kg/60kg/40kg/30kg

Burnout sets
Push ups: 1 x 27
Chin ups: 1 x 20


Got a good pump by only the 2nd set of BB curls. Arms were crazy pumped by the end of the workout.

This post has been edited by -Dan: Jul 18 2011, 08:34 PM

18/7/2011

Back


Barbell rows
3 x warmup x empty bar

2 x 12 x 60kg
2 x 9 x 80kg
1 x 15 x 60kg


Two-arm DB rows
5 x 12 x 25kg


V-grip pulldowns
4 x 10 x 130lbs


'V-grip'-bar rows
1 x 12 x bar+50kg
2 x 10 x bar+60kg
1 x 13 x bar+60kg


Seated cable rows
3 x 12 x 100kg
1 x 12 x 100kg + dropsets to failure: 80kg/ 60kg/ 40kg/ 30kg


Decided to to focus on rowing movements today.

This post has been edited by -Dan: Jul 19 2011, 11:07 PM

19/7/2011

Chest


Incline BB bench press
2 x warmup x empty bar

3 x 12 x 50kg
2 x 10 x 60kg


Hammer-strength chest press (per side)
2 x 10 x 40kg
1 x 9 x 40kg
2 x 12 x 30kg


Incline DB bench press
5 x 10 x 25kg


Incline DB flyes
3 x 10 x 17.5kg


Cable flyes
3 x 12 x 35kg


2 hours later:- Played futsal for ~2 hours.


What a day.

Down with the flu since yesterday, so I didn't get to the gym today for shoulders. Here's to me getting better by tomorrow so I can hit legs!

23/7/2011

Arms


EZ-bar preacher curls
2 x warmup x empty bar

1 x 12 x bar+20kg
1 x 9 x bar+30kg
2 x 10 x bar+25kg


Incline bench DB curls
4 x 11 x 10kg


Standing side cable curls
4 x 12 x 35kg


Machine preacher curls
4 x 10 x 70lbs


Zottman curls
4 x 10 x 7.5kg


Dips
4 x 15 x BW


Close grip bench press
4 x 10 x 60kg


Single-arm underhand cable pulldowns (L/R)
4 x 12/10 x 25kg


Overhead DB tricep extensions
4 x 10 x 10kg


Rope pulldowns
3 x 10 x 60kg


Straight bar tricep pushdowns
3 x 12 x 100kg
1 x 12 x 100kg + superset to failure of 80kg/60kg, 40kg/30kg(underhand grip)


Damn, wasn't better yesterday so missed out on legs. Managed to get into the gym for arms today. Feeling a bit weak since I'm still a bit sick.

And some arm progress:


This post has been edited by -Dan: Jul 23 2011, 01:55 PM

So u mean if u r sick on particular days for certain body part, tat has to wait for another week?

For me, yeah. I specifically do legs on Fridays cause I can rest over the weekend and don't have anything that involves them a lot since I'm usually a cripple for a few days after leg training. ( ) I play futsal on Tuesdays so it gives me just enough time to recover.

Definitely not the most optimum way to do things in terms of BBing, but it fits in with the rest of my life.

Ic sometimes I go with feel. But I kinda agree skipping the body part for certain days coz I tend to remember my routine based on days.

Still sick but I decided to go ahead with a light workout. Definitely not one of my wiser decisions to date. I think I just destroyed myself.


Legs

Squats
3 x warmup x empty bar

Front Squats
5 x 12 x 60kg

Front lunges
4 x 10 per leg x 15kg plates


Very short, very light workout, but I was half dead after the squats.

.

This post has been edited by hoxy: Jun 13 2012, 05:52 PM

I actually don't really have an answer to that. I suppose it's mainly psychological, with my back injury and all, as well as deadlifts being the exercise that I injured my back with. Might take a while to grow a pair and do them, but I think I might probably deadlift in future.

.

This post has been edited by hoxy: Jun 13 2012, 05:47 PM

Still sick.

30/7/2011

Arms

Chin ups
2 x warmup


BB curls
4 x 10 x 30kg


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


Spider curls
4 x 10 x 12.5kg


Standing side cable curls
4 x 12 x 35kg


Zottman curls
4 x 10 x 7.5kg


Dips
4 x 15 x BW


CGBP
4 x 10 x 60kg


Alternating underhand grip cable triceps pulldowns (L/R)
4 x 12/10 x 25kg


Alternating overhead triceps extensions
4 x 10 x 10kg


Triceps pushdowns (bar attachment)
3 x 12 x 100kg
1 x 12 x 100kg + supersets to failure of 80kg/60kg, (underhand grip) 40kg/30kg/20kg




That's quite an interesting read. It'll take some time, but I'll see how it goes. I've recently started doing BB rows and V-bar rows, 2 of the things which I've been avoiding since I restarted training at the beginning of the year for fear of my back, so that's a good sign, I think.

This post has been edited by -Dan: Aug 1 2011, 07:56 PM

1/8/2011

Back


Pullups
10 x 10

supersetted with:

Band lat pulldowns
10 x 15


Inverted rows (feet elevated)
5 x 15

supersetted with

Band rows
5 x 20


Gym was closed for the first day of Ramadan today, so I trained at home.

2/8/2011

Chest

Incline DB bench press
2 x warmup x 15kg

5 x 12 x 25kg


Incline DB flyes
5 x 11 x 17.5kg


Hammer-strength chest press (per side)
1 x 10 x 40kg
1 x 8 x 40kg
1 x 10 x 30kg
1 x 9 x 30kg
1 x 12 x 20kg


Low pulley cable flyes (per side)
3 x 12 x 35kg
2 x 12 x 30kg
1 x 17 x 30kg


BB bench press
1 x 15 x 50kg
1 x 9.5 x 50kg
1 x 15 x 50kg


Pushups
1 x 21


First day trying out Superpump Max. Energy came in a surge right after the flyes, so I decided to make use of it with some bench presses. And on the 2nd set I think I spaced out on the 9th rep for god-knows-what reason and ended up rolling the bar off me.

Since the superpump effect only kicked in right towards the end, right now as I'm typing this I feel hyper. Definitely have to take it quite some time before working out so the effect can kick in when I actually start.

.

This post has been edited by hoxy: Jun 13 2012, 05:48 PM

Why? D'you mean the bench press incident? Ahaha, that's nothing serious since it wasn't heavy. I added them in at the end as pump sets since I got that sudden energy boost right at the end. xD

4/8/2011

Shoulders & traps


Seated DB shoulder press
2 x warmup x 15kg

4 x 11 x 25kg


Reverse DB flyes
4 x 12 x 12.5kg
1 x 17 x 12.5kg


Front barbell raise
5 x 10 x 20kg

supersetted with:

Side lateral DB raises
5 x 10 x 10kg


DB shrugs
5 x 15 x 25kg


Upright rows
5 x 10 x EZ bar+30kg


Barbell shrugs
1 x 15 x 60kg
1 x 15 x 80kg
1 x 9 x 100kg
2 x 15 x 100kg (used straps from here on)
1 x 20 x 60kg


Took 1.5 scoops of SuperPump MAX 30 minutes before heading to the gym and this time things worked out well. Effects kicked in around halfway through training, which is exactly where I want it to come in. There's not so much of a strength gain with it, but it definitely minimizes fatigue. Finished the workout in a bit over an hour. Effects are still around right now, I feel.. happy.

5/8/2011

Legs

Front squats
2 x warmup x empty bar

2 x 12 x 60kg
2 x 7 x 80kg
1 x 9 x 70kg
1 x 12 x 60kg


Leg presses
1 x 10 x 180kg
1 x 10 x 200kg
1 x 12 x 210kg
1 x 13 x 220kg


Front lunges (w/ plates)
4 x 10 per leg x 20kg plates


Leg curls
4 x 12 x 110lbs


Leg extensions
4 x 12 x 110lbs


Calve raises (w/ plates on elevated platform)
4 x 15 x 20kg plates


Leg press calf extensions
5 x 12 x 120kg


Fantastic workout. Not even a hint of dizziness or light-headedness at the end thanks to the energy from superpump.

Edit: Was just going through my training log from the beginning to see how I've progressed and I realize I broke my old PR for leg presses by 10kg and 2 reps!

This post has been edited by -Dan: Aug 6 2011, 12:36 AM