5/11/2011

Arms

Supersets for bis and tris


Lying skullcrushers
2 x warmup x EZ bar+10kg
4 x 10 x EZ bar+30kg

+

Standing BB curls
2 x warmup x 15kg
4 x 9 x 40kg



Single arm triceps pulldowns (L/R)
4 x 12/10 x 35kg

+

Standing side cable curls
4 x 10 x 40kg



Alternating overhead DB extensions (L/R)
4 x 10/8 x 12.5kg

+

Hammer curls
4 x 10 x 20kg



Triceps pushdowns
3 x 12 x 60kg

+

Concentration curls
3 x 10 x 12.5kg

6/11/2011

Back

Gym's closed today and tomrrow so my back workout was at the park near my house. I've rediscovered my love for pullups.

Pullups - 130 total reps split into sets (12-14 reps per set)


Then played some football afterwards.

This post has been edited by -Dan: Nov 6 2011, 12:53 PM

Insane pump in the lats right after. And DOMS like I've never felt before the day after. Heh

8/11/2011

Chest

Flat BB bench press
2 x warmup x empty bar

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


Hammer strength chest press (per side)
1 x 10 x 40kg
2 x 8 x 40kg
1 x 7 x 40kg


Incline DB bench press
4 x 10 x 25kg


High pulley cable flyes (per side)
1 x 12 x 40kg
3 x 10 x 45kg


Hanging leg raises
3 x 10 x straight legs
2 x 6 straight legs + 5 knee raises


Damn good workout today. One of the best for sure.

9/11/2011

Shoulders & traps


Seated DB shoulder press
2 x warmup x 12.5kg

3 x 10 x 25kg
1 x 9 x 25kg


Reverse DB flyes
4 x 12 x 12.5kg (someone took the 15s)


Front barbell raises
3 x 10 x 20kg

supersetted with:

Side lateral raises
3 x 8 x 12.5kg


Seated DB shrugs
4 x 16 x 25kg


Face pulls
1 x 12 x 40kg
3 x 12 x 50kg

10/11/2011

Legs


Leg extensions
2 x warmup x 50lbs

4 x 12 x 150lbs
1 x 15 x 150lbs


Leg curls
2 x warmup x 50lbs

3 x 12 x 150lbs
1 x 10 x 150lbs
1 x 11 x 150lbs


Leg press (single leg, alternating)
1 x 8 x 80kg
1 x 10 x 90kg
2 x 10 x 100kg
1 x 10 x 100kg + 20 x 100kg(both legs, close stance)


Back squats (front delts were hurting like a b*tch from yesterday's workout so I did back squats instead of the usual front)
4 x 8 x 80kg


DB calf raises
1 x 16 x 25kg DBs


Leg press machine calf raises (single leg, alternating)
1 x 9 x 120kg
4 x 12 x 110kg


On the DB calf raises, I usually do them on the shoulder press bench. Damn thing felt like it was about to topple cause there was no weights on it to counter my weight+DBs, so I thought 'f*ck it' and just went over to the leg press machine. Was to lazy to carry weights from all over the place to put on the bench.

11/11/2011

Arms

All supersets


Skullcrushers
2 x warmup x EZ bar

4 x 10 x EZ bar+30kg

+

EZ bar curls
2 x warmup x bar
4 x 8 x bar+30kg


Machine triceps dips
5 x 12 x 200lbs

+

Machine preacher curls
1 x 12 x 60lbs
1 x 12 x 70lbs
3 x 10 x 80lbs


Standing side cable curls (per side)
3 x 10 x 45kg
1 x 10 x 40kg

+

Single arm cable pulldowns (L/R)
3 x 12/10 x 30kg
1 x 10+2 / 8+2 x 35kg


Triceps pushdowns
4 x 12 x 60kg

+

Concentration curls
4 x 10 x 12.5kg

12/11/2011

Back

Warm up: 3 x 10 x wide grip/chin ups/neutral grip pullups

Wide grip pullups
3 x 5 x BW+10kg


Chin ups
3 x 5 x BW+20kg


Neutral grip pullups
3 x 5 x 15kg


Two-arm DB rows
4 x 15 x 25kg


Wide grip pulldowns
3 x 10 x 120lbs


Rack pulls
4 x 10 x 100kg

14/11/2011

Chest, shoulders & traps


Flat DB bench press
2 x warmup x 15kg

4 x 12 x 25kg


Hammer strength chest press (per side)
1 x 10 x 40kg
1 x 8 x 45kg
1 x 7 x 45kg
1 x 9 x 35kg


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


Reverse DB flyes
4 x 12 x 12.5kg


Side lateral raises (leaning against an incline bench, super strict form)
4 x 10 x 7.5kg


BB shrugs
4 x 12 x 120kg


Face pulls
4 x 12 x 45kg


I've got papers on Thursday and Friday so I decided to just get chest and shoulders done today so I have more time to study.

This post has been edited by -Dan: Nov 14 2011, 09:24 PM

Those are the heaviest the gym has. Kinda sad, really.

18/11/2011

Legs


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

1 x 5 x 60kg
1 x 5 x 70kg
1 x 5 x 80kg
1 x 5 x 90kg
1 x 4 x 95kg (PR!)
1 x 3 x 100kg (PR number 2!)
1 x 8 x 80kg
1 x 11 x 60kg


Leg press (close stance)
5 x 10 x 240kg


Leg curls
3 x 10 x 150lbs


Leg press machine calf raises
5 x 12 x 270kg


Celebrating the fact that I got through the 3 papers this week in one piece with a leg day and some PRs!

LOL! I've got nothing on your deadlifts and presses

19/11/2011

Arms

Supersets


Rope pulldowns
2 x warmup x 25kg

1 x 12 x 45kg
3 x 12 x 50kg

+

Standing barbell curls
4 x 8 x 40kg


Seated overhead tricep extensions (R/L)
4 x 10/10+2 x 12.5kg

+

Seated DB curls (palms up)
4 x 10 x 15kg


Machine dips
4 x 12 x 200lbs

+

Alternate arm machine preacher curls (R/L)
1 x 10/11 x 35lbs
3 x 10/10+2 x 40lbs

Burnout set:
Dips - 17 x BW
Chin ups - 11 x BW


On a side note, looks like heavy front squats are a decent ab workout too. Feeling some DOMS in the abs today, and a little in the upper back.

This post has been edited by -Dan: Nov 19 2011, 06:01 PM

21/11/2011

Back

Wide grip pulldowns
1 x warmup x 60lbs
1 x warmup x 70lbs

1 x 9 x 150lbs
2 x 8 x 150lbs
1 x 7 x 150lbs


Alternate arm barbell rows (barbell set up similar to V-bar rows)
1 x 10 x bar+20kg
3 x 10 x bar+25kg


V-grip pulldowns
2 x 8 x 150lbs
2 x 10 x 130lbs


V-grip cable rows (medium height pulley)
3 x 12 x 100kg


Rack pulls
3 x 10 x 100kg

Wide grip pullups (burnout set)
1 x 11


Good workout. And now, time to study.

22/11/2011

Chest

Flat BB bench press
2 x warmup x empty bar

3 x 5 x 60kg (left elbow was feeling funky so I did more light sets to get some blood flowing)
4 x 5 x 80kg


Hammer-strength chest press
1 x 7 x 50kg
1 x 6 x 45kg
2 x 6 x 40kg


Incline DB bench press
4 x 10 x 25kg

Incline flyes
3 x 8 x 20kg

23/11/2011

Shoulders & traps


Seated DB shoulder press
2 x warmup x 15kg

4 x 10 x 25kg


DB reverse flyes
4 x 12 x 12.5kg


DB side laterals (chest supported on a bench)
4 x 10 x 7.5kg


Front DB raises
3 x 10 x 12.5kg


BB shrugs
3 x 12 x 120kg


Seated DB shrugs
3 x 15 x 25kg


Face pulls
3 x 12 x 50kg


Exams are finally over!

---

Added on November 25, 2011, 1:50 pm25/11/2011

Legs


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

1 x 5 x 60kg
1 x 5 x 70kg
1 x 5 x 80kg
1 x 5 x 90kg
2 x 3 x 100kg
1 x 4 x 90kg
1 x 6 x 80kg
1 x 8 x 70kg
1 x 10 x 60kg


Leg curls
4 x 10 x 130lbs


Smith machine standing calf raises (each foot elevated by 2 5kg plates)
2 x 15 x bar+100kg
2 x 15 x bar+80kg


Nearly got decapitated by the smith machine on the second set. The safeties weren't on properly, and I missed the hooks as I was re-racking it and ended up free falling, lucky I pushed out forwards in time to get in front and away from the bar. Not something I want to repeat.

Edit: Wtf, why can't I separate my posts.

---

Added on November 26, 2011, 12:55 pm26/11/2011

Arms (supersets)


Triceps cable pushdowns
2 x warmup x 20kg

4 x 12 x 60kg

+

Standing barbell curls
2 x warmup x empty bar

4 x 8 x 40kg



Seated overhead triceps extensions (R/L)
4 x 10/11 x 12.5kg

+

Concentration curls (R/L)
2 x 10/10 x 12.5kg
1 x 10/9+1 forced rep x 12.5kg
1 x 10/8+2 forced rep x 12.5kg


Underhand grip triceps pulldowns (L/R)
4 x 12/10 x 35kg

+

Spider curls
4 x 12 x 12.5kg

---

Added on November 26, 2011, 1:01 pmI still can't separate my posts. The option with the check-box is gone. This is annoying.

This post has been edited by -Dan: Nov 26 2011, 01:01 PM

Thanks guys. Lol. Though, didn't manage to workout today. Had food poisoning and spent half the day in the toilet.

At least the gym will be open tomorrow and I can get a proper back workout done.

This post has been edited by -Dan: Nov 28 2011, 09:35 PM

@Mike: Cleared my cookies and the check-box is back! LOL thanks man.

Yeah, I've been drinking water like nobody's business. I'll see how the body feels tomorrow and decide from there.

Speaking of cookies, I had 6 today from Subway. Oh so good.

Off to the gym in 15 minutes.