Futsal from 10-12.30. Will hit arms later tonight!

where are you playing at ? sports planet ?

Sports Affairs @ Tmn Segar Perdana.

3/12/2011

Arms


Preacher curls
2 x warmup x EZ bar

1 x 11 x bar+20kg
3 x 9/9/7 x bar+25kg


Spider curls
2 x 10/9 x 12.5kg
2 x 10 x 10kg


Hammer curls
4 x 10 x 15kg


Tricep pushdowns
2 x warmup x 25kg

1 x 12 x 65kg
3 x 10 x 70kg


Seated overhead triceps extensions
4 x 10 x 12.5kg


Underhand grip triceps pulldowns (alternate arms)
4 x 10 x 30kg


Burnout superset
Chin ups x 15
Dips x 17


Gym was packed so I didn't do supersets today. It's not cool to hog the equipment, yo.

5/12/2011

Back


Wide grip pull ups
3 x 10 x BW


Wide grip pulldowns
2 x 8/9 x 150lbs
2 x 8 x 140lbs


Chest supported DB rows
4 x 15 x 25kg


V-grip pulldowns
2 x 10/9 x 150lbs
2 x 9 x 140lbs


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


Neutral grip pull ups
1 x 11


Back is pumped.

6/12/2011

Chest


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

1 x 7 x 60kg
1 x 6 x 80kg
1 x 5 x 85kg
1 x 4 x 87.5kg
2 x 4 x 85kg
1 x 6 x 80kg


Hammer-strength chest press (per side)
1 x 7 x 50kg
1 x 5 x 50kg
1 x 6 x 45kg
1 x 9 x 40kg


Incline DB bench press
1 x 12 x 25kg
1 x 10 x 25kg
2 x 11 x 25kg


Incline DB flyes
1 x 9 x 20kg
1 x 7 x 20kg
1 x 8 x 20kg


Feeling good today!

7/12/2011

Delts & traps


Seated DB shoulder press
2 x warmup x 12.5kg

4 x 10 x 25kg
1 x 9 x 25kg


Reverse DB flyes
5 x 12 x 12.5kg


Cable lateral raises
5 x 10 x 25kg


BB shrugs
5 x 10 x 120kg

8/12/2011

Legs


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

1 x 5 x 60kg
1 x 5 x 80kg
1 x 3 x 105kg - F*CK YES! Last rep was a little bit of a grind at the middle of the lift, but I got the weight up.
2 x 3 x 100kg
1 x 2 x 100kg
1 x 6 x 90kg
1 x 8 x 80kg


Leg extensions
5 x 10 x 150lbs


Leg curls
4 x 10 x 150lbs
1 x 7 + 2 rest-pause reps x 150lbs


Leg press machine calf raises (single leg)
5 x 10 x 120kg

Your teardrop must be out of the roof with all the front squats going on. Man, get a pic on those quads with a pump and post it up.

I've got nothing left in the tank, even for flexing. LOL!

I'll get a pic up next week when I hit that 110! And I WILL hit that 110!

10/12/2011

Arms & core


Standing BB curl
2 x warmup x empty bar

4 x 8 x 40kg


Hammer curls
4 x 10 x 20kg


Spider curls
2 x 12 x 12.5kg
1 x 10 x 12.5kg
1 x 11 x 12.5kg


Machine dips
1 x warmup x 70lbs
1 x warmup x 90lbs

1 x 12 x 200lbs
1 x 12 x 200lbs + 5kg
2 x 12 x 200lbs + 10kg (hung the plate on the pin. Not enough weight for this machine :/)


CGBP
1 x 10 x 50kg
1 x 10 x 60kg
1 x 10 x 70kg
1 x 9 x 75kg


Cable overhead triceps extensions (tried this out for a change, I prefer this over DBs. Gives a better stretch.)
1 x 12 x 25kg
1 x 10 x 30kg
2 x 10 x 35kg


Cable triceps pushdowns (straight bar)
1 x 12 x 65kg
1 x 12 x 70kg
1 x 10 x 75kg
1 x 9 x 75kg


Planks
5 x 1 minute holds

This post has been edited by -Dan: Dec 12 2011, 01:22 PM

Dammit, so I wake up to find out it's a public holiday today, so that means no gym. Back day will have to be tomorrow.

13/12/2011

Back


Supinated grip lat pulldowns
1 x warmup x 50lbs
1 x warmup x 60lbs

1 x 10 x 150lbs
1 x 9 x 150lbs
2 x 8 x 150lbs


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


Wide grip pulldowns
4 x 8 x 130lbs


Chest supported DB rows
1 x 15 x 25kg
1 x 13 x 25kg
1 x 12 x 25kg
1 x 14 x 25kg


Neutral grip pullups
1 x 8
1 x 7
1 x 8


Feeling tired today.

14/12/2011

Chest


Incline BB bench press
2 x warmup x empty bar

1 x 10 x 60kg
1 x 8 x 70kg
1 x 5 x 75kg
1 x 3.5 x 77.5kg (failed on the 4th rep and rolled it off, as usual. )


Hammer strength chest press
1 x 8 x 50kg
1 x 5 x 50kg
1 x 6 x 45kg
1 x 8 x 40kg


Machine chest press
1 x 12 x 150lbs
3 x 10 x 150lbs + 10kg plate


High pulley cable flyes
4 x 12 x 45kg


Felt lethargic as f*ck today. CNS felt fried after the inclines and decided to stick to machines.

15/12/2011

Delts & traps


Seated DB shoulder press
2 x warmup x 10kg

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


Reverse cable flyes
4 x 10 x 35kg


Cable side lateral raises
4 x 10 x 25kg


Seated DB shrugs
5 x 15 x 25kg


Right, I'm pretty sure a deload, or even a break from the weights is in order soon. Been feeling tired all week. Going on vacation on the 21st, so that'll be much welcomed by my body.

make sure u hit the 110 squat though before you deload

Definitely

lul i been stuck at 85 kg front squat for almost few months.
manage to hit 10 reps thats the max the higher i load i will fall :S

16/12/2011

Legs


Front squats
2 x warmup x empty bar

1 x 6 x 60kg
1 x 4 x 80kg
1 x 1 x 100kg
1 x 2.5 x 110kg - F*ck yeah! Video will be up when I get the chance, like by tonight or tomorrow!
1 x 2 x 100kg
1 x 3 x 90kg
1 x 6 x 80kg


Leg curls
4 x 10 x 150lbs


Leg extensions (alternate legs)
2 x 10 x 60lbs
2 x 10 x 70lbs




In the mean time, some leg progress. Weighing in at 78.7kg today.



And here's the video.



This post has been edited by -Dan: Dec 16 2011, 02:04 PM

I tot you squat barefoot.