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

Here, let me give you a hand, at least today you get to separate them

LOL! great spam excuse hahaha, here lemme give u a hand as well!

edit: okay, tried to post again and the "dont combine with previous post" option appeared. something wrong with your acc i think. tried clearing cookies?

This post has been edited by mikehuan: Nov 28 2011, 11:25 AM

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.

you better re-hydrate properly before training tomorrow. It's going to be a tough workout considering what you've been through today. Rest up and take an extra day off if you need.

Woaa that's a lot of volume there
I love volume for hypertrophy

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

Hope you didn't throw them cookies away. Send em to me

Cooooookkkieeeesss NOMNOMNOMNOM

I heard someone say 'cookies' from a couple of sub-forums away.

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

Off to the gym in 15 minutes.

29/11/2011

Back


Wide-grip pulldowns
2 x warmup x 50lbs

3 x 8 x 140lbs
1 x 9 x 130lbs


Bent over BB rows
1 x 10 x 60kg
3 x 8 x 80kg*


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


Chest supported DB rows
4 x 12 x 25kg


Neutral grip pullups*
4 x 8 x BW

*straps

Good workout, apart from the fact that the gym was packed.

30/11/2011

Chest


Flat BB bench press
2 x warmup x empty bar

1 x 6 x 60kg
1 x 6 x 80kg
1 x 5 x 82.5kg
1 x 4 x 85kg
1 x 3 x 87.5kg
1 x 7 x 80kg


Hammer-strength chest press (per side)
1 x 7 x 50kg
1 x 4 x 50kg*
1 x 6 x 45kg*
1 x 7 x 40kg*


Incline DB chest press
4 x 10 x 25kg


High pulley cable flyes
1 x 12 x 40kg
2 x 11 x 45kg
1 x 10 x 45kg


*10-second negative on the last rep.

Duration: 50 minutes


I think I should start recording the duration of my workouts. Another good one today, good pump in the chest. And the 2-inch-ROM-concentration-curl guy came back today and did.. *drum roll* .. MORE concentration curls, exactly the same way as yesterday. It was hard keeping in my laughter especially since I was on my last set of incline presses.

1/12/2011

Delts & traps


Seated DB shoulder press
2 x warmup x 10kg

1 x 12 x 25kg
2 x 11 x 25kg
1 x 10 x 25kg


Reverse DB flyes
5 x 12 x 12.5kg


Cable side lateral raises
2 x 10 x 25kg
2 x 9 x 25kg
1 x 9+1 forced rep & negative x 25kg


BB shrugs
5 x 10 x 120kg (2 second hold per rep, hold to failure on the last rep)


Face pulls
1 x 12 x 50kg
1 x 10 x 50kg (tried supinated grip, didn't like it, switched back on the next set. )
2 x 12 x 50kg

Duration: 1h 5min


Starting off December with some shoulders! Weight is still hovering around 76-77kg

[attachmentid=2562936][attachmentid=2562934]

This post has been edited by -Dan: Dec 1 2011, 07:24 PM

2/12/2011

Legs

Front squats (ATG, as always!)
2 x warmup x empty bar
1 x warmup x 40kg

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


Leg extensions (single leg)
5 x 10 x 50lbs


Leg curls
5 x 10 x 150lbs


Leg press machine calf raises (single leg)
5 x 10 x 120kg
1 x 10 x 120kg + 20 x both legs

Hey Dan, pick a lift you really want to add more poundage on.

Poundages are second priority for me. But I suppose a bigger squat and bench would be cool.

Edit: Lol I realized why you asked after reading your log. Front squats it is, maybe 110kg.

This post has been edited by -Dan: Dec 2 2011, 07:21 PM