Yeah, one pulley is at the top on the left side, and the other is at the bottom, just belw the right attachment there.

3/11/2011

Shoulders


Seated DB shoulder press
2 x warmup x 10kg

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


Reverse DB flyes
4 x 12 x 15kg


Cable side lateral raises
1 x 9 x 25kg
3 x 10 x 20kg


BB shrugs
1 x 12 x 100kg*
1 x 10 x 130kg*
2 x 10 x 120kg*
1 x 15 x 100kg*


DB shrugs
3 x 15 x 25kg


Face pulls
3 x 12 x 40kg


*straps

Not happy with my form on the heavier shrugs (>120kg) so I'm dropping the weight down.

This post has been edited by -Dan: Nov 3 2011, 02:08 PM

4/11/2011

Legs


Leg extensions
2 x warmup x 50lbs

4 x 12 x 150lbs


Leg curls
2 x warmup x 50lbs

4 x 12 x 150lbs


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


Bench step-ups with DBs
3 x 8 per leg x 15kg


Front squats (close stance)
2 x 10 x 75kg
2 x 10 x 70kg


Leg press machine calf raises
6 x 12 x 270kg

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

How did that feel?

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

are you not increasing the weights because its the heaviest DB in the gym? i dont know man, this looks to be baby easy for you now. when you can flye almost the same weights its damn well time to change to something else haha.

I would agree. It looks like a warmup session for him.

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!

beast in the making, you front squat as much as i back squat

great job, you shall be called beast from now on.

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

thats because you dont have heavier db's and you dont DL. Zzzz way to make fun of me