A far cry from your presses! But I'll get there eventually!

Yeah, but 25kg is more or less 55lbs. So that's only an increase of 10lbs. Not as strong as I thought myself out I be!

Hopefully!


20/1/2012

Shoulders & traps

Seated DB presses
1 x warmup x 30lbs
1 x warmup x 35lbs

1 x 10 x 55lbs
1 x 8 x 60lbs*
1 x 7 x 60lbs*
1 x 10 x 55lbs

*spotted on the last rep


Machine rear delt flyes
4 x 12 x 53kg


DB lateral raises
1 x 10 x 25lbs
1 x 10 x 30lbs
1 x 9 x 25lbs


DB font raises
2 x 10 x 30lbs


DB shrugs
1 x 14 x 85lbs
1 x 12 x 90lbs
1 x 14 x 85lbs
1 x 15 x 85lbs


Rope upright rows
4 x 12 x 41kg


Good workout today. Gonna be going back for CNY tomorrow till probably Thursday/Friday next week.

26/1/2011

Shoulders & traps


Seated DB press
1 x warmup x 30lbs
1 x warmup x 35lbs

1 x 10 x 55lbs
1 x 10 x 60lbs*
1 x 8 x 60lbs
1 x 10 x 60lbs*


Machine reverse flyes
2 x 12 x 53kg
1 x 10 x 59kg
1 x 11 x 53kg


Cable side lateral raises
3 x 9 x 17kg


Front DB raises
1 x 10 x 30lbs
1 x 11 x 30lbs


DB shrugs**
1 x 15 x 85lbs
1 x 15 x 90lbs
1 x 15 x 95lbs
1 x 12 x 100lbs


Rope upright rows
2 x 12 x 47kg
1 x 12 x 53kg


*spotted on the last 1/2 reps
** straps

Post-CNY workout!

This post has been edited by -Dan: Jan 26 2012, 07:56 PM

27/1/2012

Legs


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

1 x 10 x 60kg
1 x 9 x 80kg
1 x 6 x 90kg
1 x 5 x 95kg


Leg press
1 x 10 x 240kg
1 x 10 x 260kg
1 x 10 x 280kg
1 x 8 x 300kg


Leg curls
1 x 12 x 70kg
1 x 12 x 75kg
1 x 12 x 80kg
1 x 12 x 85kg


Leg extensions
1 x 12 x 70kg
1 x 12 x 75kg
2 x 12 x 80kg


Seated calf raises
1 x 15 x 20kg
3 x 15 x 30kg


Leg press machine calf raises ( feet straight/pointed out, 2 sets each)
4 x 15 x 160kg

The first one, plate-loaded machine. Takes forever to load and unload the plates, especially being tired after squats.

I'm trying to catch up to John's 360kg presses! It might take a while!

Hard to say, really, since it differs between brands I think.

28/1/2012

Arms


BB curls
1 x warmup x empty bar
1 x warmup x 30kg

1 x 10 x 40kg
1 x 9 x 45kg
1 x 10 x 40kg


Cable bar curls
1 x 12 x 35kg
2 x 10 x 41kg


DB curls
1 x 10 x 30lbs
1 x 10 x 35lbs
1 x 9 x 40lbs


Dips
3 x 20 x BW


Triceps pushdowns
1 x 12 x 53kg
1 x 12 x 59kg
1 x 12 x 65kg
1 x 12 x 71kg (full stack, damn, it doesn't go any heavier here)


Overhead cable extensions
4 x 10 x 17kg

May probably take a few days off seeing as I think I pulled my right lat (still can't figure out how). Can't twist or bend sideways without pain.

1/2/2012

Chest & back


BB bench press
1 x warmup x empty bar
1 x warmup x 40kg

2 x 10 x 80kg
1 x 8 x 85kg
1 x 7 x 85kg
1 x 8 x 80kg


Flat DB press
4 x 9/8/8/9 x 60lbs


HS incline chest press (per side)
1 x 10 x 30kg
1 x 10 x 32.5kg
1 x 8 x 35kg
1 x 4 x 37.5kg


Chest supported T-bar rows
1 x warmup x bar

1 x 12 x 20kg
1 x 10 x 40kg
1 x 6 x 60kg (f*ck, this was heavy )
1 x 8 x 50kg
1 x 10 x 45kg


Pulldowns
1 x 10 x 60kg
3 x 10/10/9 x 65kg


Hyperextensions
4 x 14


Lat felt slightly better so I decided to try and train around it. Got a decent workout in today. The hyperextensions really exposed the weakness in my lower back due to my injury. Gotta put more effort in strengthening it. And on a side note, I need to slow down with the bulking a bit, gaining fat around the midsection.

76-77kg at the moment.

3/2/2012

Legs


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

1 x 10 x 60kg
1 x 8 x 80kg
2 x 5 x 90kg


Leg press
1 x 12 x 240kg
1 x 12 x 260kg
1 x 10 x 280kg
1 x 10 x 300kg
1 x 8 x 320kg


Leg curls
1 x 12 x 80kg
1 x 12 x 85kg
2 x 10 x 90kg


Leg extensions
1 x 12 x 80kg
2 x 10 x 85kg


Leg press machine calf raises
3 x 20/18/17 x 160kg


Seated calf raises
1 x 20 x 30kg
1 x 16 x 40kg
1 x 15 x 35kg


Hyperextensions
3 x 15

Knees weren't feeling so good during squats, so I stopped and moved on to the leg presses, which proved to be a good move. Good workout today.

---

Added on February 5, 2012, 12:55 amFutsal in the morning, and I pulled my calf.

Was scheduled to hit the gym later in the day but due to complications I was left with no car. And I'm not willing to walk 5km to the gym.

This post has been edited by -Dan: Feb 5 2012, 12:55 AM

F***, the pain in my right lat is still here, only now it's worse. I suspect it's a tear as the pain is right at the insertion point. Gotta get it checked ASAP :/

That's a possibility too. Thing is its been bothering me for approx 1.5 weeks now. I'll just get it checked anyway, just in case, y'know.

Just got back from the doc. Not a tear since there isn't any inflammation and it's not painful to touch (makes sense, I didn't think of this), so that's good. Told to take a 2 week minimum layoff from the weights.

Definitely will. It's just gonna be really boring.

First the lat, and now I'm down with the flu. Wtf.

Flu's nearly cleared up. Lat's still bothering me so I'll give it a while more. Gave me time to set some targets. I've decided to continue trying to add as much lean mass as I can till June, and then go into an 8-12week cut cycle and see what I've managed to pack on so far.

21/2/2012

Chest & upper+lower back


Flat BB bench press
1 x warmup x empty bar
1 x warmup x 40kg

1 x 10 x 60kg
1 x 9 x 80kg
2 x 6 x 80kg
1 x 8 x 75kg


Incline HS press
1 x 10 x 30kg
2 x 7 x 32.5kg
1 x 8 x 30kg


Incline bench cable flyes
1 x 10 x 17kg
3 x 9/9/8 x 23kg


Face pulls
4 x 12 x 35kg


Hyperextensions
4 x 20


Lost both strength and size after being sick for 2 weeks and still recovering from my lat strain. Everything felt heavy today. I'm visibly smaller, this feels shitty. Must regain mass.

Though, workout felt decent even though the weights weren't as heavy. And I'm trying to train around my lat strain, thus the upper/lower back exercises instead of lat-dominant exercises.