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.

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

you train alone or you have a training partner?

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.

on chest days, usually with a partner? Because the only day that I have problems with, is chest, when I'm doing bench press. If I'm using dbs it's all right, but with the barbell, when I fail, i risk getting stuck with the bb on top of me. How do you take care of that?

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.

rolling it down your body. Must be a pain the arse

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

different story with a decline lol

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)

Strong numbers on the bb press, my numbers are horrible

Thanks, man.

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

wait until shoulder's day and you see. Epic fail