2/9/2011

Arms


Chin ups
5 x 10 x BW


Reverse EZ bar curls
5 x 15 x EZ bar+11kg


Regular EZ bar curls
5 x 15 x EZ bar+11kg



Overhead tricep extensions (sitting on swiss ball)
5 x 12 x EZ bar+11kg


Lying alternate arm DB tricep extensions (on swiss ball)
5 x 12/10 x 10kg


Alternate arm tricep pulldowns (tied my exercise band to my pullup bar and rolled it round 2/3 times to increase the resistance)
5 x 12


Band curls (held the band around halfway down to increase resistance)
1 x 31

Pushups (feet on swiss ball)
1 x I forgot to count, but I think it was 27 or 28



Gym's still closed today, so I'm making use of what I have at home. I usually do legs on Fridays but my knees weren't feeling all too good, so I did arms which is supposed to be for tomorrow, but I'll be out tomorrow so yeah. Got a hell of a pump.

This post has been edited by -Dan: Sep 2 2011, 08:40 PM

5/9/2011

Back


Wide grip pullups
3 x 10 x BW


V-grip pulldowns
2 x 11 x 140lbs
1 x 9 x 140lbs
2 x 11 x 130lbs


Two-arm DB rows
5 x 10 x 25kg


Wide grip pulldowns
5 x 10 x 100lbs


Gym's open again!

6/9/2011

Chest


BB bench press
2 x warmup x empty bar

2 x 12 x 60kg
1 x 5 x 80kg
1 x 4 x 80kg
1 x 9 x 70kg


Incline DB bench press
5 x 10 x 25kg


Incline DB flyes
5 x 10 x 17.5kg


Switching things up from now on. A little less volume than usual, but increasing the intensity with shorter rest times. We'll see how this works out.

+

3 hours of futsal in the evening.

This post has been edited by -Dan: Sep 6 2011, 11:29 PM

7/9/2011

Shoulders


Seated BB shoulder press
2 x warmup x empty bar
5 x 12 x 40kg


Side lateral cable raise
5 x 12 x 15kg


Rope upright rows
5 x 12 x 50kg


CNS is fried from futsal last night. Muscles aren't firing properly at all today, so I kept it light but kept rest time low.

9/9/2011

Legs


Front squats
2 x warmup x empty bar

2 x 12 x 60kg
2 x 8 x 70kg
1 x 12 x 60kg


Leg extensions
5 x 12 x 120lbs


Leg curls
7 x 12 x 120lbs


Calve raises on leg press machine
5 x 15 x 120kg



Good workout, but shitty aftermath. Puked out my dinner and PWO shake when I was walking to my car after training. Looks like low rest time and leg training doesn't go together very nicely.

10/9/2011

Arms


Standing BB curl
2 x warmup x 15kg
5 x 10 x 30kg


Hammer curls
3 x 8 x 20kg
2 x 9 x 20kg


DB preacher curls
3 x 10 x 12.5kg
2 x 12 x 10kg



Dips
1 x 17 x BW
1 x 10 x BW+20kg
1 x 8 x BW+30kg
1 x 7 x BW+30kg
2 x 8 x BW+20kg


Skull crushers
3 x 10 x EZ bar+30kg


Lying DB tricep extensions
1 x 8 x 12.5kg
2 x 10 x 10kg


Tricep pushdowns (bar)
4 x 12 x 100kg
1 x 12 x 100kg + dropset to failure of 80kg/60kg/ (underhand grip) 40kg/30kg/20kg

Pushups
1 x 21

12/9/2011

Back


Wide grip pullups
3 x 10


V-bar rows
1 x 12 x bar+20kg
4 x 12 x bar+60kg
1 x 15 x bar+50kg


Wide grip pulldowns
5 x 10 x 120lbs


Seated machine rows (don't know what units the weights are in cause I've never used this machine before)
1 x 10 x 40 (test-set)
2 x 12 x 80
3 x 12 x 90


Close grip underhand pulldowns
1 x 12 x 90lbs
2 x 12 x 110lbs

13/9/2011

Chest


Incline BB bench press
2 x warmup x empty bar

1 x 12 x 60kg
1 x 11 x 60kg
2 x 10 x 60kg
1 x 10 x 50kg


Incline DB bench press
5 x 10 x 25kg


Flat BB bench press
3 x 10 x 60kg
2 x 10 x 50kg


High pulley cable flyes
3 x 12 x 40kg


Low pulley cable flyes
3 x 12 x 30kg


Depth pushups (~12 inches depth)
1 x 13

15/9/2011

Shoulders & abs


Seated BB shoulder press
2 x warmup x empty bar

1 x 12 x 40kg
2 x 10 x 50kg
1 x 12 x 45kg


DB reverse flyes
4 x 12 x 12.5kg


Cable side lateral raise
4 x 10 x 15kg


Front DB raises
4 x 10 x 12.5kg


BB shrugs
1 x 15 x 60kg
1 x 13 x 80kg
1 x 9 x 100kg
2 x 15 x 100kg*
1 x 15 x 80kg*
1 x 15 x 60kg



Crunches
5 x 40

supersetted with

Straight leg raises
5 x 15

*straps

17/9/2011

Arms


BB curl
2 x warmup x 17.5kg

4 x 10 x 30kg


Preacher curls
1 x 10 x EZ bar+20kg
1 x 6 x EZ bar+30kg
1 x 5 x EZ bar+30kg
1 x 10 x EZ bar+20kg


Hammer curls
4 x 10 x 20kg


Standing side cable curls
1 x 10 x 35kg
3 x 10 x 40kg



Dips
2 x warmup x BW

1 x 10 x BW+20kg
2 x 8 x BW+20kg
1 x 7 x BW+20kg


Seated overhead DB tricep extensions
3 x 10 x 12.5kg
1 x 10 x 10kg


Alternating underhand tricep pulldowns
4 x 10 x 25kg


Tricep pushdowns
4 x 12 x 65kg


BB curl
3 x 15 x 15kg

supersetted with:

Overhead BB tricep extensions
3 x 20 x 15kg

19/9/2011

Back & abs


Wide grip pullups
3 x 10 x BW


Underhand BB rows
1 x 12 x 60kg
2 x 10 x 80kg
1 x 12 x 60kg


Seated cable rows (shoulder-width grip on the bar)
4 x 12 x 100kg


Wide grip pulldowns
4 x 10 x 120lbs


V-grip pulldowns
4 x 10 x 130lbs



Straight leg raises
5 x 20

This post has been edited by -Dan: Sep 20 2011, 07:05 PM

20/9/2011

Chest


Flat BB bench press
2 x warmup x empty bar

1 x 10 x 60kg

1 x 1 x 100kg (PR)
1 x 0.5 x 100kg

3 x 5 x 80kg
1 x 10 x 70kg


Incline DB bench press
4 x 10 x 25kg
1 x 8 x 25kg + 9 x 20kg (failed on the 8th rep with 25s so quickly got the 20s and repped it out)


Incline DB flyes
5 x 10 x 17.5kg


High pulley cable flyes
4 x 12 x 35kg per side


F*#% YEAH! Felt good today and decided to give the 100kg another shot, nailed it on the first attempt! Made my day. Probably the happiest workout I've had so far this year.

This post has been edited by -Dan: Sep 20 2011, 09:04 PM

Thanks!

22/9/2011

Shoulders, traps & abs


Seated BB shoulder press
2 x warmup x empty bar

1 x 12 x 40kg
1 x 10 x 50kg
1 x 9 x 55kg
1 x 6 x 55kg
1 x 9 x 45kg


DB reverse flyes
5 x 12 x 12.5kg


Side lateral DB raises
5 x 10 x 12.5kg


Front DB raises
5 x 10 x 12.5kg


Barbell shrugs
1 x 15 x 60kg
1 x 13 x 80kg
1 x 12 x 100kg
3 x 10 x 110kg
1 x 10 x 100kg
1 x 13 x 80kg
1 x 21 x 60kg


Straight leg raises
5 x 20

23/9/2011

Legs


Front squats
3 x warmup x empty bar

2 x 10 x 60kg
2 x 8 x 70kg
1 x 9 x 70kg


Front lunges
4 x 10 per leg x 15kg DBs


Leg press
1 x 10 x 200kg
1 x 10 x 190kg
2 x 12 x 170kg
2 x 14 x 140kg
1 x 16 x 110kg
1 x 18 x 110kg
1 x 25 x 80kg
1 x 30 x 80kg

+
Alternate legs
1 x 15 per leg x 40kg


I only realized after finishing that I've got futsal in the morning tomorrow. Let's hope I can even walk tomorrow morning, let alone run and kick.

This post has been edited by -Dan: Sep 23 2011, 05:08 PM

Just got home from 2 hours of futsal. Legs were a little tight in the morning, but they got better after some warming up.

I've played futsal the day after training legs a couple of times before. But this time, I haven't done legs for about 2/3 weeks up till yesterday. I can feel the DOMS coming now. Love it.

Off to the gym for arms at about 4.

Edit:

24/9/2011

Arms


BB curls
2 x warmup x 15kg

4 x 10 x 30kg


Standing side cable curls
1 x 12 x 40kg
1 x 12 x 35kg
2 x 12 x 30kg


DB spider curls
4 x 10 x 12.5kg


Zottman curls
4 x 12 x 7.5kg


Dips
4 x till failure x BW


Close-grip bench press
4 x 12 x 50kg


Alternating cable pulldowns (palms up)
2 x 12 x 25kg
2 x 12 x 30kg


Triceps pushdowns
2 x 12 x 65kg
1 x 10 x 65kg
1 x 12 x 65kg + supersets to failure of 55kg/45kg/35kg/25kg

This post has been edited by -Dan: Sep 24 2011, 06:29 PM

26/9/2011

Back & abs


Wide grip pullups
1 x 15 x BW
2 x 12 x BW
2 x 10 x BW


Two-arm DB rows
5 x 12 x 25kg


Wide grip pulldowns
3 x 10 x 120lbs
2 x 10 x 110lbs


V-grip pulldowns
4 x 12 x 110lbs
1 x 14 x 110lbs + dropset: 9 x 80lbs


Straight leg raises (on the dip station)
1 x 20

Hanging knee raises (dip station was occupied after my first set so I just moved over to the pullup bar)
1 x 15
3 x 12


Still keeping rest times between sets low (30-45 seconds) and between exercises as well (1-2 minutes) to up the intensity.

27/9/2011

Chest


Flat BB bench press
2 x warmup x empty bar

1 x 10 x 60kg
1 x 6 x 80kg
2 x 5 x 80kg
1 x 3 x 80kg
2 x 10 x 70kg
1 x 12 x 60kg


Incline DB bench press
5 x 10 x 25kg


Incline DB fllyes
5 x 10 x 17.5kg


Incline BB bench press
1 x 50kg x 6
4 x 40kg x 10


Machine flyes
2 x 10 x 120lbs
1 x 12 x 90lbs


High pulley cable flyes
4 x 12 x 40kg


I kinda lost track of what I was doing and just kept on going, thus the 30-total sets. Not complaining, though.

Though, may have to reshuffle my schedule. Back was feeling the effects of yesterday's workout, and everything felt that little bit heavier today.

This post has been edited by -Dan: Sep 27 2011, 04:44 PM

28/9/2011

Shoulders & traps


Seated BB shoulder press
2 x warmup x empty bar

1 x 10 x 50kg
1 x 8 x 55kg
1 x 6 x 60kg
1 x 4 x 60kg
1 x 9 x 50kg


Reverse DB flyes
5 x 12 x 15kg


Cable side lateral raises
5 x 10 x 20kg


BB shrugs
1 x 15 x 60kg
1 x 15 x 80kg
1 x 9 x 100kg
1 x 12 x 100kg*
2 x 10 x 120kg*
2 x 12 x 100kg*
1 x 20 x 80kg*
1 x 25 x 60kg*


*straps

29/9/2011

Legs


Front squats
2 x warmup x empty bar

1 x 10 x 60kg
1 x 10 x 70kg
1 x 7 x 80kg
1 x 6 x 80kg
1 x 6 x 85kg
1 x 9 x 70kg
1 x 10 x 60kg


Front DB lunges
3 x 10 per leg x 17.5kg


Leg curls
5 x 12 x 120lbs


Alternating leg extensions
5 x 10 x 60lbs


Leg presses
1 x 12 x 200kg
1 x 11 x 200kg
2 x 10 x 200kg
1 x 12 x 200kg


Calves presses on leg-press machine
5 x 15 x 120kg


Leg days are always the best day of the week.