1/10/2011

Arms

Warm up: Chin ups
3 x 12


Barbell curls
4 x 12 x 30kg


Standing side cable curls
4 x 12 x 35kg


Incline bench curls
1 x 10 x 12.5kg
3 x 10 x 10kg


Machine preacher curls
1 x 12 x 50lbs
1 x 11 x 60lbs
2 x 12 x 50lbs


Hammer curls
4 x 10 x 15kg



Dips
4 x 10 x BW+20kg


Lying DB triceps extensions
4 x 12 x 10kg


Close grip bench press
4 x 12 x 50kg


Rope pulldowns
1 x 12 x 50kg
2 x 11 x 45kg
1 x 10 x 40kg


Machine dips
1 x 14 x 180lbs
3 x 12 x 200lbs
1 x 12 x 200lbs + dropset to failure of 180lbs/160lbs/140lbs/120lbs/100lbs/80lbs

3/10/2011

Back & abs


Wide grip pullups
2 x 10 x BW
1 x 7 x BW+10kg
2 x 5 x BW+15kg
1 x 5 x BW+10kg & 5 x BW


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


Cable pulldowns w/ separate pulleys (the actual pulldown machine was occupied so I improvised)
1 x 14 x 60kg
3 x 12 x 75kg


Seated V-grip cable rows
4 x 12 x 100kg


Supinated close-grip pulldowns
1 x 15 x 110lbs
2 x 12 x 120lbs
1 x 13 x 110lbs



Hanging knee raises
3 x 12
1 x 14 + static hold on the last rep


Forearms were fried today and I was feeling a bit tired.

4/10/2011

Chest

Flat BB bench press
2 x warmup x empty bar

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


Incline DB flyes
5 x 10 x 17.5kg


Incline DB bench press
2 x 10 x 25kg
1 x 9 x 25kg
1 x 7 x 25kg + drop-set 7 x 20kg


High pulley cable flyes
1 x 13 x 40kg
3 x 12 x 45kg


Incline BB bench press
2 x 12 x 40kg
1 x 15 x 50kg

Usually alone. I do have a friend who trains as well but our schedules aren't the same since we go to different colleges, but I occasionally train with him.

Nope, only got him to spot me on bench once when I was attempting 100kg. I'm all too familiar with those situations. I just roll the bar off my chest, onto my stomach and eventually onto my thighs, at which point I can get up and get rid of the bar. Tedious, but it works, heh.

Keep everything tensed and it'll work out in the end.

Heh, you're kinda out of luck there.

5/10/2011

Shoulders & traps


Seated BB shoulder press
2 x warmup x empty bar

1 x 8 x 60kg
1 x 6 x 60kg
1 x 5 x 60kg
1 x 10 x 55kg
1 x 9 x 55kg
1 x 11 x 50kg


Reverse DB flyes
5 x 12 x 15kg


Side lateral raises
5 x 12 x 12.5kg


BB shrugs
1 x 15 x 60kg
1 x 9 x 100kg*
3 x 12 x 120kg*
1 x 12 x 100kg*
1 x 25 x 60kg*


DB shrugs
3 x 21 x 25kg (10 second hold on the last rep of each set)

Thanks, man.

What are you talking about? You've got huge numbers all over your training log!

Yep. Averaging about 20 sets per muscle group.

6/10/2011

Legs


Leg extensions
2 x warmup x 50lbs

5 x 12 x 110lbs


Leg presses (feet close together; about 2-3 inches apart)
1 x 10 x 140kg
1 x 10 x 160kg
1 x 10 x 180kg
1 x 12 x 200kg
1 x 13 x 210kg


Leg curls
5 x 12 x 100lbs


Front squats (close stance)
1 x 8 x 60kg
3 x 10 x 60kg
1 x 13 x 60kg


Squat rack was occupied when I got to the gym, so I decided to be a little insane and do squats last. 30 seconds between all sets leading up to squats. My legs felt stronger with the close stance but by that time, my mind was pretty stoned so I just kept the weight constant.

I had my feet pointing straight up this time, felt it in the outer sweep. I'll go with that stance next week, thanks!

8/10/2011

Arms


Chin ups
3 x 12 x BW


EZ-bar preacher curls
4 x 10 x EZ bar+20kg


Hammer curls
4 x 10 x 20kg


Standing side cable curls
4 x 12 x 35lbs


Zottman curls
4 x 12 x 7.5kg


Dips
1 x 13 x BW+20kg
1 x 14 x BW+20kg
1 x 10 x BW+20kg
1 x 7 x BW+20kg


Alternating underhand triceps pulldowns
4 x 12 x 30lbs


Seated DB triceps extensions
4 x 15 x 25kg


Straight bar triceps pushdowns
3 x 12 x 60kg
1 x 12 x 55kg


Pushups
1 x 26

10/10/2011

Back & Abs


Wide grip pullups
1 x 10 x BW
1 x 6 x BW+15kg
1 x 5 x BW+15kg


Chin ups
2 x 9 x BW+10kg
1 x 7 x BW+15kg


V-bar rows
2 x 11 x bar+65kg
1 x 10 x bar+70kg
1 x 11 x bar+70kg


V-grip pulldowns
3 x 10 x 150lbs (full stack! )
1 x 13 x 130lbs


V-grip seated cable rows
3 x 12 x 100kg
1 x 15 x 100kg


Rack pulls
1 x 10 x 60kg
3 x 10 x 80kg


Wide grip pulldowns
3 x 10 x 110lbs



Crunches
5 x 30

supersetted with:

Knee raises
5 x 20


Decided to try rack pulls today. Lower back felt okay with them. I'll stick to this weight for a while before even thinking of increasing.

Advise taken, bro. Thing is when the weights get heavy (relative), my back really feels it, and not in the good way.

11/10/2011

Chest


Flat BB bench press
2 x warmup x empty bar

1 x 10 x 60kg
1 x 7 x 80kg
3 x 5 x 80kg
1 x 9 x 70kg


Hammer-strength chest press (per side)
1 x 12 x 30kg
1 x 10 x 35kg
1 x 9 x 40kg
1 x 7 x 40kg


Incline DB bench press
3 x 10 x 25kg
1 x 7 x 25kg + dropset 7 x 20kg


Incline DB flyes
2 x 8 x 20kg
1 x 9 x 17.5kg


Machine flyes
2 x 12 x 100lbs
1 x 15 x 100lbs

About 1.5 hours including stretching before and after.

No worries, bro.



13/10/2011

Shoulders

Seated BB shoulder press
2 x warmup x empty bar

1 x 8 x 60kg
1 x 6 x 60kg
1 x 9 x 55kg
1 x 7 x 55kg
1 x 9 x 50kg


Reverse DB flyes
? x 12 x 15kg (I lost count of my sets and didn't know if I did 4 or 5, so I just added one extra set for good measure )


Front DB raises
5 x 10 x 15kg


Side lateral cable raises
3 x 10 x 25kg
1 x 10 x 25kg (forced reps on the last 2/3 reps)
1 x 10 x 20kg


BB shrugs
1 x 12 x 60kg
1 x 10 x 100kg
1 x 10 x 120kg*
2 x 10 x 130kg*
1 x 12 x 120kg*
1 x 12 x 100kg*
1 x 20 x 60kg*


DB shrugs
3 x 20 x 25kg


Hanging leg/knee raises
2 x 9 (toes to the bar, straight legs)
1 x 4 straight + 6 knee raises
2 x 12 (knee raises)


*straps

14/10/2011

Legs


Leg extensions
2 x warmup x 50lbs
4 x 12 x 120lbs


Leg curls
2 x warmup x 50lbs
4 x 12 x 120lbs


Leg presses (close stance)
1 x 12 x 220kg
3 x 12 x 230kg


DB lunges
4 x 10 per side x 17.5kg DBs


Front squats (close stance)
4 x 10 x 70kg


Leg press machine calf raises
1 x 15 x 150kg
1 x 12 x 180kg
1 x 12 x 200kg
1 x 12 x 210kg

15/10/2011

Arms


Chin ups
2 x 12


Standing BB curls
4 x 10 x 30kg


Side cable curls
4 x 12 x 40lbs per side


DB preacher curls
4 x 10 x 10kg


Spider curls
4 x 12 x 12.5kg



Dips
4 x 8 x BW+30kg


CGBP
4 x 10 x 60kg


Alternating underhand triceps pulldowns
4 x 12 x 30lbs


Overhead DB extensions
4 x 12 x 10kg


Machine dips
4 x 12 x 200lbs


Single burnout set of
BB curl: 20 x 17.5kg
Overhead BB skullcrushers: 20 x 17.5kg