6/8/2011

Arms


BB curls
2 x warmup x 15kg

4 x 10 x 30kg


Standing side cable curls
4 x 12 x 35kg


Single-arm DB preacher curls (L/R)
4 x 12/10 x 10kg


Incline bench alternating DB curls
2 x 10 x 12.5kg
2 x 10 x 10kg


Zottman curls
4 x 12 x 8kg (buuurrrnnnn )


Dips
4 x 20 x BW


Skullcrushers
1 x 10 x EZ bar+20kg
3 x 10 x EZ bar+25kg


Single-arm cable pulldowns (L/R)
4 x 12/10 x 30kg


Single-arm overhead DB triceps extensions
4 x 10 x 10kg


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

8/8/2011

Back


Wide grip pullups
4 x 12 x BW


V-grip pulldowns
4 x 10 x 130lbs


V-bar rows
4 x 12 x bar+60kg


Wide grip pulldowns
4 x 12 x 100lbs


Seated cable rows
4 x 12 x 100kg
1 x 15 x 100kg + dropeset of 80kg/60kg/40kg

9/8/2011

Chest


Flat BB bench press
2 x warmup x empty bar

4 x 10 x 70kg


Incline DB bench press
4 x 12 x 25kg


Incline flyes
4 x 12 x 17.5kg


Machine chest press
4 x 12 x 130lbs


Cable flyes (high pulley)
5 x 12 x 35kg per side


Incline BB bench press
3 x 12 x 40kg
1 x 16 x 40kg

Pushups
1 x 27

9/8/2011

Shoulders & traps

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


Reverse cable flyes
4 x 15 x 35kg


Front DB raises
4 x 10 x 12.5kg


DB side lateral raises
4 x 12 x 10kg


Cable side laterals
4 x 12 x 15kg


BB shrugs
1 x 15 x 60kg
1 x 13 x 80kg
1 x 12 x 100kg (straps used from here on)
3 x 12 x 110kg
1 x 12 x 100kg
1 x 15 x 80kg (straps off)
1 x 20 x 60kg

12/8/2011

Legs

Front squats
2 x warmup x empty bar
1 x warmup x 40kg

1 x 12 x 60kg
1 x 10 x 70kg
1 x 10 x 70kg
1 x 9 x 80kg
1 x 7 x 80kg
1 x 9 x 70kg
1 x 12 x 60kg


Leg press
4 x 10 x 220kg


Lunges
4 x 8 per leg x 17.5kg DBs


Alternating leg extensions (L/R)
2 x 10/12 x 60lbs
1 x 10/12 x 50lbs
1 x 10/12 x 45lbs


Leg curls
4 x 15 x 110lbs


Leg press machine calf raises
1 x 15 x 125kg
5 x 15 x 140kg

13/8/2011

Arms

Barbell curls
2 x warmup x 15kg

4 x 10 x 30kg


Alternating DB preacher curls (L/R)
4 x 12/10 x 12.5kg


Incline bench DB curls
4 x 10 x 12.5kg


Zottman curls
4 x 12 x 8kg


Standing side cable curls
4 x 10 x 30kg per side


Dips
1 x 15 x BW
1 x 12 x BW+20kg
2 x 10 x BW+30kg
1 x 8 x BW+30kg
1 x 10 x BW+20kg


Close grip bench press
5 x 10 x 60kg


Alternating overhead tricep extensions (L/R)
5 x 12/10 x 10kg

supersetted with
5 x 10 x 5kg (for left arm only)


Underhand grip alternating cable pulldowns (L/R)
3 x 12/10 x 30kg


Rope pulldowns
3 x 12 x 50kg
1 x 17 x 50kg


Making use of my dip belt for the first time. Good stuff!

15/8/2011

Back

Wide grip pullups
2 x 12 x BW

1 x 6 x BW+10kg
3 x 5 x BW+15kg
1 x 11 x BW


V-bar rows
3 x 12 x bar+60kg
1 x 12 x bar+65kg


V-grip pulldowns
4 x 12 x 130lbs


Two-arm DB rows
4 x 12 x 25kg


Seated cable rows
3 x 12 x 100kg
1 x 15 x 100kg


Wide grip pulldowns
3 x 12 x 100lbs


V-grip pullups
1 x 5 per side

This post has been edited by -Dan: Aug 15 2011, 01:42 PM

16/8/2011

Chest

Flat BB bench press
2 x warmup x empty bar

1 x 12 x 60kg
1 x 6 x 80kg(!)
1 x 5 x 80kg(!)
1 x 9 x 70kg
1 x 14 x 60kg


Incline DB bench press
5 x 12 x 25kg


Hammer strength chest press (per side)
1 x 10 x 35kg
2 x 10 x 30kg
1 x 12 x 25kg


Flat DB bench press
4 x 10 x 20kg


Incline DB flyes
4 x 10 x 17.5kg


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


Didn't realize I did so much today. Felt goood!

17/8/2011

Shoulders & traps


DB side lateral raises
2 x warmup x 5kg

5 x 12 x 10kg


Reverse DB flyes
5 x 11 x 15kg


Front DB raises
5 x 10 per arm x 15kg


Cable side lateral raises (L/R)
5 x 12/10 x 15kg


BB shrugs
1 x 12 x 60kg
1 x 7 x 80kg


Pulled my right trap on shrugs. Stopped after the 2nd set.

19/8/2011

Legs


Front squats
3 x warmup x empty bar

1 x 12 x 60kg
1 x 10 x 70kg
1 x 7 x 80kg
1 x 6 x 80kg
1 x 13 x 60kg


Leg presses
3 x 15 x 160kg
1 x 20 x 160kg


Leg curls
4 x 15 x 110lbs


Alternating leg extensions
1 x 12 x 60lbs
1 x 12 x 70lbs
2 x 12 x 70lbs + 9 x 70lbs (R>L>R>L, no rest in between)
1 x 20 x 70lbs (both legs)


Smith machine calf raises (standing on 15kg plates to elevate feet)
6 x 15 x bar+80kg

Single leg calf raises (elevated platform)
3 x 15
2 x 15 + 2 x 20 (R>L>both legs)


Didn't feel like doing that much today so I switched the tempo up and did higher reps with lower rest time. Good stretch on the calves.

20/8/2011

Arms


Chin ups
1 x 12 x BW
3 x 5 x BW+20kg
1 x 12 x BW+10kg


Alternate arm DB preacher curls (L/R)
4 x 12/10 x 12.5kg


Standing side cable curls
4 x 12 x 35kg per side


Concentration curls
4 x 10 x 10kg (sloooooowwwww reps)


Surfing the rack (basically supersets of a mix of DB hammer curls and regular curls, alternating simultaneous curls) (MASSIVE pump in the biceps and forearms)
4 x as many reps as possible x 20kg > 17.5kg > 15kg > 12.5kg > 10kg > 7.5kg > 5kg



Dips
1 x 8 x BW+40kg
1 x 4 x BW+50kg (was quite obvious I was a bit too ambitious with this weight. It felt super heavy just standing with the plates and ended up doing half-reps )
1 x 7 x BW+40kg
1 x 10 x BW+30kg


Close grip bench press
4 x 10 x 60kg


Lying skull crushers
2 x 10 x EZ bar+30kg
2 x 10 x EZ bar+20kg


Rope pulldowns
4 x 12 x 55kg


Machine dips
4 x 12 x 200lbs
1 x 12 x 200lbs + superset to failure of 180/160/140/120/100/80/60/40 lbs


Felt gooood today.

This post has been edited by -Dan: Aug 20 2011, 02:10 PM

Hmm noticed for some of ur exercises u have stagnant weight for all sets. Any reason?

Uh, do you mean why the poundages aren't increasing? If so, it's either there's no heavier weight available (e.g. the heaviest DBs are 25kg sadly, and the machines go up to 100kg, or 200lbs for the dip machine) or I can't lift a heavier weight for the 10-15 rep range. Other than squats, I prefer to stick to that rep range cause I find I get a better pump and there's more mind-muscle connection than if I were to use a heavier weight with lower reps.

22/8/2011

Back


Wide-grip pullups
2 x 12 x BW
2 x 5 x BW+15kg
2 x 7 x BW+10kg
1 x 11 x BW


Barbell rows
1 x 12 x 60kg
2 x 10 x 80kg (straps)
1 x 12 x 60kg


V-grip pulldowns
4 x 10 x 140lbs


V-bar rows
4 x 12 x bar+60kg


Wide grip pulldowns (straps)
1 x 12 x 100lbs
3 x 12 x 110lbs


Kipping wide-grip pullups
2 x 10

23/8/2011

Chest


Flat BB bench press
2 x warmup x empty bar

1 x 10 x 60kg
1 x 8 x 80kg
1 x 4 x 90kg
1 x 0.5 x 100kg
1 x 0.75 x 95kg
1 x 5 x 80kg
1 x 12 x 60kg


Incline DB bench press
4 x 12 x 25kg


DB flyes (slight incline)
4 x 12 x 17.5kg


Low pulley cable flyes
1 x 12 x 40kg
3 x 12 x 35kg


Depth/plyometric pushups
1 x 13 (using 2 25kg DBs placed vertically, approx 12-14 inches depth)


Wanted to see how heavy I could go with my bench, and got my friend to spot me for the 100kg/95kg lifts. Got stuck at the bottom portion of the lift for 100kg and only managed 3 quarters of a rep for 95kg before I needed help to get the bar back up. Probably because of the 80/90kg lifts I did prior to these attempts. Super low reps (3RM/1RM) aren't really my thing.

The benching took a lot out of me, everything after that felt heavier today.

This post has been edited by -Dan: Aug 23 2011, 03:18 PM

the numbers make sense, if you're benching 90kg for 4 reps, your 1RM is probably very close. damned good strength dan!

Yeah, it does make sense, doesn't it. Thanks! I'll try and get the 100 up next week. Probably won't do the 80 and 90kg lifts before attempting the 100 next time.

And probably pin yourself, lol. I'm no expert, but try doing the same as you did before, but leave at least 1 or 2 reps in the tank for all your sets. You need to acclimitize to the weight before attempting a 1RM. Good luck man!

Maybe see my deadlift setup when I tried bw x 2?

Let's hope not.

Thanks for the heads up. We'll see how it goes. Not gonna be too bummed if I don't get it, since strength is more of a bonus for me.

25/8/2011

Shoulders & traps


DB side lateral raises
2 x warmup x 5kg

5 x 10 x 12.5kg


Reverse DB flyes
5 x 10 x 15kg


DB front lateral raises (reps per arm)
3 x 10 x 15kg
2 x 10 x 12.5kg


Face pulls
5 x 12 x 55kg


BB shrugs
1 x 12 x 60kg
1 x 10 x 80kg
2 x 12 x 100kg (straps from here on)
1 x 10 x 110kg
1 x 12 x 100kg
2 x 20 x 80kg
1 x 27 x 60kg