Day 15

Squat: 1x20x77kg
Pullovers: 1x20x17.5kg
Stiff-legged deadlift: 1x15x65kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Seated DB shoulder press: 4x12x17.5kg
Chin ups/pull ups: 3 x 20/15/12
Push ups/dips: 3 x 20/20/16
Shrugs: 4x10x22.5kg DBs

This post has been edited by -Dan: Jul 6 2010, 09:24 PM

Day 16

Squat: 1x20x80kg
Pullovers: 1x20x17.5kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Seated DB press: 4x12x17.5kg DBs
Chin ups/pull ups: 3 x 20/16/14
Push ups/dips: 3 x 15/17/18

Skipped deadlifts cause my back hasn't been feeling good for a couple of days.

Day 17

Squat: 1x20x82kg
Pullovers: 1x20x20kg
Stiff-legged deadlift: 1x15x65kg
Pullovers: 1x20x20kg
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x15kg DBs
Chin ups/pull ups: 3 x 16/13/14
Dips: 3 x 18/16/19
Hanging leg raises: 3x20/17/20


This post has been edited by -Dan: Jul 10 2010, 06:27 PM

Day 18

Squat: 1x20x85kg
Pullovers: 1x20x20kg plate
Stiff-legged deadlift: 1x15x65kg
Pullovers: 1x20x20kg plate
Bench press: 4x10x55kg
Bent row: 4x15x45kg
Military press: 4x12x17.5kg DBs
Chin ups/pull ups: 3 x 21/17/14
Dips: 3 x 15/15/20
Leg raises: 3x20

Leg press: 1x210kgx11, 5x120kgx11/15/15/17/20

Was waiting for my friends to finish up their training so I decided to try a PR on my leg press. Heh. Then I did a couple of sets of light presses, which is where my friends started fooling around and pushing down the leg press machine. Lol.

Finally finished the program. Overall I'd say it's a pretty good program to add some spice into your training and a good alternative routine to shock your body. Put on about 3kg in the past 6/7 weeks with minimum fat gain. And I feel great after each session. So yeah.

This post has been edited by -Dan: Jul 13 2010, 10:22 PM

Tuesday 13/7
Chest & Biceps

Chest:

Incline BP:
2x15xempty bar (warm up)
2x10x40kg
2x10x50kg

Incline DB bench press:
5x10x20kg

DB Flyes:
5x10x10kg

Machine chest press:
5x10x140lbs

DB Pullovers:
3x12x20kg


Biceps:

Preacher Curls:
2x10xEZ bar+10kg
2x10xEZ bar+15kg
1x10xEZ bar+10kg

Hammer curls:
5x10x10kg

BB Curl:
5x10x17.5kg



Shrugs: 5x20x25kg
Leg raises: 5x20

Saturday 17/7

Back & Triceps


Back:

Wide grip pullups:
3 x 13/12/10

2-arm DB rows:
5 x 10/10/10/12/15 x 20kg DB

Pulldowns:
Wide grip - 5 x 10/10/11/10/13 x 90/100/110/90/80 lbs
Close grip - 5 x 10/10/10/12/15 x 80lbs

Seated cable rows:
7 x 10 x 85/90/95/100/100/95/90 kg
1 x 20 x 85kg

DB shrugs:
5 x 20 x 25kg

Face pulls:
5 x 10/10/12/12/15 x 40kg

Triceps:

Close grip BP:
5 x 10/12/11/10/13 x 40kg

2-arm seated skullcrushers
5 x 10 x 22.5kg DB

Machine dips:
5 x 10/10/10/11/13 x 150lbs

Rope pressdowns:
5 x 10 x 50kg

1-arm tricep pulldowns:
6 x 10 x 30kg


Phew, took a while to remember all that. Heh. My favourite day of the week, next to legs, just because of the volume I can get in.

Tuesday 20/7

Leg & Shoulders


Legs:

Squats(smith machine):
1x15x27kg (warmup
5x10x82kg

Leg press:
2x15x120kg
1x12x150kg
2x12x180kg

Leg extension:
4x12x90lbs
1x15x100lbs

Leg curl:
4x10x80lbs
1x13x90lbs

Bulgarian split squats:
3x10x10kg DBs/arm


Shoulders:

Rear delt raise:
4x10x7.5kg
1x14x7.5kg


Front lateral raise:
5x10x10kg
supersetted with
Side lateral raises:
5x10x7.5kg

DB shoulder press:
5x12x15kg DBs

Shrugs:
5x20x25kg

Leg raises:
5x20


Felt good to get back to this kind of volume for legs after 1-2 months on the 20-rep squat program. Really got my strength up on that program.

Had an interesting experience today as well. On the last rep of the first set of leg presses, my left calve suddenly cramped and my foot got stuck in the 'tip-toe' position. Struggled to lock the weight back up, then I rolled off the leg press machine holding my calve. Had to sit around for about 5 minutes to get my calve to relax before I could continue. :lol

Tuesday 27/7

Chest & biceps.


Chest

Warm up: Incline bench press - 2x15xempty bar

Worksets:

Incline bench press:
5 x 10 x 50kg

Incline DB chest press:
1 x 12 x 20kg
4 x 12 x 22.5kg

Incline flyes:
6 x 10/11/10/10/12 x 10kg

Plate pullovers:
4 x 10 x 20kg

Machine chest press:
2 x 10 x 150lbs
3 x 12 x 110lbs


Biceps

Hammer curls:
5 x 10 x 12.5kg DB

Preacher curls:
Wide grip- 3 x 10 x EZ bar+10kg
Close grip- 2 x 10 x EZ bar+10kg

Concentration curls:
5 x 12 x 7.5kg DB



Leg raises:
4 x 20
1 x 27

Shrugs:
4 x 20 x 25kg
1 x 25 x 25kg

Tuesday 3/8

Chest & Biceps



Chest:


Incline BP:
Warmup: 2 x 15 x empty bar

5 x 10 x 50kg

Incline DB press:
2 x 12 x 20kg
3 x 10/10/12 x 22.5kg

Incline Flyes:
5 x 10 x 10kg



Biceps:

Hammer curls:
2 x 10 x 15kg
1 x 5 x 15kg + 5 x 12.5kg
3 x 10 x 12.5kg

Barbell curls:
10 x 20kg
10 x 22.5kg
10 x 20kg
10 x 22.5kg
5 x 30kg + 6 x 27.5kg
10 x 25kg
10 x 22.5kg
10 x 22.5kg
10 x 20kg
12 x 20kg


Finally back at the gym after a week off due to my back injury acting up again, so I decided to keep things easy. Started going for chinese massages to try and do something about my back. It's been injured for over a year already and the pain hasn't gone away one bit.

Thursday 5/8

Legs & Shoulders


Legs:

Warmup: Squats: 2 x 15 x empty barbell


Leg press:
2 x 15 x 40kg
4 x 10 x 150kg
1 x 15 x 120kg

Leg extension:
4 x 12 x 100lbs
1 x 15 x 100lbs

Leg Curl:
4 x 10 x 90lbs
1 x 15 x 90lbs


Shoulders:

Rear delt raise:
5 x 10 x 7.5kg DBs


Front lateral raise:
5 x 10 x 10kg DBs

supersetted with -

Side lateral raise:
5 x 10 x 7.5kg

Two-arm front lateral raise:
1 x 10 x 10kg DBs (just as a pump set)

DB shoulder press:
5 x 12 x 15kg DBs


My back's really affecting my training. Couldn't do squats today and it started to hurt towards the end of leg presses. Injuries are a b-tch. =/

1 and a half years, thereabouts. I train at a ghetto gym near my house.

I stopped training from August last year (as you can see from my abrupt end to updates) till December due to my back injury. Started training again in January this year.

This post has been edited by -Dan: Mar 5 2011, 10:35 PM

Thanks, bro. Same to you.

This post has been edited by -Dan: May 16 2011, 07:38 PM

I thought I should probably give this journal another try and start updating again. What better way to get it up and running again than a leg day.

Legs

Squats
2 warmup sets

1 x 12 x 60kg
1 x 12 x 80kg
1 x 8 x 90kg
1 x 9 x 90kg
1 x 6 x 100kg
1 x 15 x 60kg

Leg extensions
5 x 12 x 70lbs

Leg curls
5 x 12 x 110lbs

Calf raises
5 x 20 x 20kg plate per hand

Pretty good training session. Could barely get in and out of my car afterwards.

Yeah, I think I've had this injury since December '09. There were, if you may, 2 stages to the injury. Initially, I hurt my lower back while attempting a 1RM on deadlifts. I had only started lifting for a couple of months back then, so I was pretty naive. Not only was the weight way too much for me at the time, but my form was horrific as well. Felt a pop or two in my lower back, but I didn't realize how serious it was at the time. It did hurt, but I thought it was just a pulled muscle and didn't do anything about it. Kept training, but inconsistently because of pain that came and went randomly.

Few months later, around April 2010, was the 2nd part of the injury. Was playing football, and as I jumped to take a header, I got knocked off-balance and fell from a significant height and landed flat on my back. This one really hurt, I had pretty bad sciatica and couldn't really walk properly for a couple of days because of it. Only went to see a chiropractor in early August. Don't know why I took so long, though. Did a MRI and found out then that I had 2 slipped discs, so I stopped training and got treatment for it. Started training again in January this year.

Surgery was an option, but my chiropractor stressed it only as an absolute last resort because of my age. (I'm 18 this year, FYI) So, yeah, no surgery. Well first of all, for sure, I make sure my form is perfect for anything I'm doing, even just picking up plates and moving them across the gym to the station I'm at. I do wear a belt. I feel it helps, and it does give me that little bit of mental security.

Oh yeah, height and weight. Can't believe I missed that out. Right now I'm about 172cm and 69kg.

Hey, thanks man. All I'm really hoping for is for my back to really settle so I can finally get some good consistency with my training.

18/5/2011

Chest & Biceps

Chest

Incline DB press
2 x warmup sets
5 x 12 x 25kg

supersetted with

Front plate-raises
5 x 12 x 15kg


Hammer Strength chest press
3 x 10 x 35kg per side
2 x 10 x 30kg per side


DB flyes
5 x 10 x 15kg


Machine chest press
5 x 12 x 100lbs


Biceps

Single arm machine preacher curls
5 x 10 x 40lbs


Barbell curls
5 x 10 x 22.5kg


Hammer curls
5 x 10 x 12.5kg

This post has been edited by -Dan: May 19 2011, 06:50 PM

19/5/2011

Delts & Traps & Calves

Delts & Traps

Shoulder press machine
2 x warmup sets

Rear delt raises
5 x 12 x 10kg


Front lateral raises
5 x 10 x 10kg

supersetted with

Side lateral raises
5 x 10 x 7.5kg


Cable reverse flyes
5 x 12 x 25kg


DB shrugs
5 x 15 x 25kg


Upright rows
5 x 12 x 40kg


Calves

DB calf raises
6 x 20 x 25kg

Was supposed to do back today but I still had DOMs in my traps from Thursday's workout, so I did arms instead.

Biceps

Chin ups
3 x 15


EZ-bar preacher curls
4 x 10 x 30kg


Standing cable curls (the one that mimics the front double bicep pose)
4 x 12 x 30kg per side


Concentration curls
4 x 10 x 10kg DB


Regular cable curls
4 x 12 x 60kg


Triceps

Weighted dips
4 x 15 x BW + 15kg DB


Seated skullcrushers
5 x 15 x 25kg DB


Rope pressdowns
5 x 12 x 55kg


Machine dips
3 x 12 x 200lbs

burnout/dropset
1 x failure x 200lbs > 180lbs > 160lbs > 140lbs > 120lbs > 100lbs > 80lbs > 60lbs > 100lbs


Awesome pump today.

Thanks, man. Uh, in 'Post Options' there's a checkbox for it.

23/5/2011

Back

Wide grip pullups
3 x 15 x BW


Two-arm DB rows
4 x 12 x 25kg


Wide-grip pulldowns
2 x 12 x 110lbs
2 x 12 x 100lbs


Close-grip supinated pulldowns
4 x 12 x 100lbs


Cable rows
4 x 12 x 100kg
1 x 17 x 100kg


Pullups
1 x 19 x BW

This post has been edited by -Dan: May 24 2011, 08:18 PM