Ah, so that'd be 1 set (which is a drop set) for each exercise? Might try that out!

18/10/2011

Chest


Flat BB bench press
2 x warmup x empty bar

2 x 10 x 60kg (didn't feel 'ready' so I did another set just to get the muscles firing a bit more)
1 x 7 x 80kg
1 x 4 x 90kg
1 x 5 x 85kg
1 x 6 x 80kg


DB flyes
4 x 10 x 20kg


DB incline bench press
4 x 10 x 25kg


Hammer-strength chest press
1 x 10 x 35kg
1 x 7.5 x 40kg
1 x 6 x 30kg
1 x 7 x 25kg + dropset 5 x 20kg



Hanging leg raises
2 x 10(straight legs)
1 x 7(straight legs) + 5 knee raises
2 x 5(straight legs) + 7 knee raises

19/10/2011

Shoulders


Seated BB shoulder press
2 x warmup x empty bar

1 x 10 x 40kg
1 x 2 x 70kg
3 x 5 x 60kg


Reverse DB flyes
5 x 12 x 15kg


Front DB raises
4 x 10 x 15kg


Cable side lateral raises
1 x 10 x 30lbs
3 x 10 x 25lbs


BB shrugs
1 x 15 x 100kg
1 x 12 x 120kg
1 x 10 x 140kg
1 x 8 x 140kg
1 x 15 x 120kg
1 x 20 x 100kg
1 x 25 x 60kg

20/10/2011

Legs


Leg extensions
2 x warmup x 50lbs

4 x 10 x 140lbs (wanted to do 150 but the damn stack wasn't lined up properly so the pin wouldn't fit)


Leg curls
2 x 50lbs x warmup

4 x 10 x 150lbs


Leg presses (close stance)
2 x 10 x 230kg
2 x 10 x 240kg


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


Leg press machine calf raises
3 x 12 x 230kg
1 x 11 x 240kg
1 x 10 x 250kg

21/10/2011

Arms


Lying french presses
2 x warmup x EZ-bar+10kg
4 x 10 x EZ-bar+30kg

supersetted with:

Standing BB curls
2 x warmup x 15kg
4 x 10 x 30kg


Rope pulldowns
5 x 12 x 40kg

supersetted with

Rope cable curls
4 x 10 x 40kg


Dropsets:

DB hammer curls
3 x near failure on each weight x 25kg/22.5kg/20kg/17.5kg/15kg/12.5kg

supersetted with

Single arm overhead triceps extensions
3 x near failure on each weight x 15kg/12.5kg/10kg/7.5kg/5kg


Burnout set:
Barbell 21's + Overhead BB extensions (15kg)

24/10/2011

Back


Chin ups
1 x 12

3 x 5 x BW+20kg
1 x 4 x BW+20kg


Bent over BB rows
1 x 10 x 80kg
1 x 10 x 90kg
1 x 8 x 95kg
1 x 7 x 95kg


V-grip pulldowns
4 x 10 x 150lbs


Wide grip seated cable rows
4 x 12 x 100kg


Rack pulls
3 x 10 x 100kg



Hanging straight leg raises
5 x 8


Took a long time today, there was an unusually big amount of people in the gym today. Dunno where they all appeared out of.

This post has been edited by -Dan: Oct 24 2011, 05:08 PM

25/10/2011

Chest


Smith machine flat bench press
2 x warmup x 20kg

1 x 8 x 80kg
2 x 5 x 80kg
1 x 3 x 80kg
1 x 9 x 70kg


Hammer strength chest press
1 x 10 x 35kg per side
3 x 8 x 40kg per side


Incline DB bench press
4 x 10 x 25kg


Tweaked my left shoulder a bit yesterday when doing the leg raises, arm must've gone into an awkward angle/ROM when I was hanging. So I didn't do much today and left out flyes.

27/10/2011

Shoulders & traps


Reverse DB flyes
2 x warmup x 7.5kg

4 x 12 x 15kg


Seated BB shoulder press
1 x 14 x 50kg
2 x 8 x 55kg
1 x 7 x 55kg


Front plate raises
4 x 10 x 20kg plate

supersetted with:

DB side laterals
4 x 10 x 10kg


BB shrugs
1 x 15 x 60kg
1 x 9 x 100kg
1 x 10 x 130kg*
1 x 8 x 140kg*
1 x 9 x 130kg*
1 x 15 x 100kg*
1 x 20 x 80kg*

*straps

28/10/2011

Legs


Leg extensions
2 x warmup x 50lbs

4 x 10 x 150lbs


Leg curls
2 x warmup x 50lbs

4 x 10 x 150lbs


Leg presses (close stance)
4 x 12 x 230kg


Bench step-ups w/ DBs
4 x 8 per leg x 10kg DBs


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


Leg press machine calf raises
5 x 10 x 270kg

29/10/2011

Arms


Chin ups
1 x 17

supersetted with

Pushups
1 x 20



EZ bar skullcrushers
4 x 10 x bar+30kg

w/

BB curls
4 x 10 x 30kg


Triceps pushdowns
4 x 12 x 100kg

w/

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


Hammer curls
4 x 10 x 20kg

w/

Overhead DB extensions
4 x 15 x 25kg


Edit: As I was leaving, I noticed there was a bar on the squat rack loaded with 2 10kg plates (so, 40kg total). And me being the curious person, I tried curling it. Got 6 good reps and it felt like I had more in the tank. I think I'm gonna be a bit of an ******* from now on and curl in the squat rack. Graduating from the mini-barbells, finally!

This post has been edited by -Dan: Oct 30 2011, 12:35 AM

100 kgs on the tricep pushdowns.
Are you serious bro??!

I have no idea, man.

The weight stack says 100kg, but I used only 1 pulley instead of hooking both pulleys together. With both pulleys I can get about 65 or 70kg for 12. Only hooked up 1 pulley today cause I was supersetting the pushdowns with the curls and didn't wanna waste time detaching and attaching the different handles. So I don't really know what the weights are, just writing down what I see

Though, it's much easier to lift with 1 pulley than 2. And that makes it stranger and harder to figure out how much weight it really is.

This post has been edited by -Dan: Oct 29 2011, 04:18 PM

Oh, no idea on the load distribution on the pulleys of the machine you're using. But that initial 100kg figure on the tricep pushdown just jumps out and catches the eye, made me go "Holy sh*t".

Well, depending on what kind of pulley it is, most of the time, using pulleys are easier.

"A combined pulley makes life easier as the effort needed to lift the load is less than half the weight of the load. "

http://www.the-office.com/summerlift/pulleybasics.htm

That's what I thought. You'd assume that using 2 pulleys would make the load easier to lift than using one. But it's the complete opposite for the cables in my gym. Load is much harder to lift with both pulleys. Strange, no?

Snap a pic of the machine pulleys for us.

Will do, boss! When I hit the gym later today!

31/10/2011

Back


Chin ups
2 x warmup

4 x 6 x BW+20kg


Bent over BB rows
2 x 10 x 80kg
1 x 6 x 100kg
1 x 10 x 90kg


V-grip pulldowns
2 x 10 x 150lbs
1 x 8 x 150lbs (grip failed on this set)
1 x 10 x 150lbs


Wide grip seated cable rows
4 x 12 x 100kg


Straight arm lat pulldowns (Wanted to try this out for a change, didn't really know the technique so triceps ended up getting involved(?). Not too keen on this one)
3 x 10 x 40lbs


Rack pulls
3 x 10 x 100kg*

*straps


Here's a pic of the cable machine. Not sure if I took it right.
[attachmentid=2512748]

1/11/2011

Chest


Flat BB bench press
2 x warmup x empty bar

1 x 10 x 60kg
1 x 9 x 80kg
1 x 7 x 80kg
2 x 5 x 80kg


Hammer-strength machine chest press (per side)
1 x 8 x 40kg
1 x 6 x 40kg
2 x 8 x 35kg


Inclind DB bench press
3 x 10 x 25kg
1 x 8.5 x 25kg + dropset 4 x 20kg


Incline DB flyes
3 x 8 x 20kg


High pulley cable flyes
3 x 12 x 40kg per side



Gotta work more on the upper chest and overall mass in general.

From the pic, I think there should be another pulley elsewhere, at the top of the machine maybe?