LOL! That was it! I had this nagging feeling all day long like I had forgotten something! Maybe that's why I didn't get the 3rd rep

17/12/2011

Arms


Standing BB curls
2 x warmup x empty bar

4 x 8 x 40kg


Machine preacher curls (single arm)
4 x 10 x 40lbs


Hammer curls
4 x 10 x 20kg


Cable triceps pushdowns
1 x 12 x 70kg
1 x 11 x 75kg
2 x 10 x 80kg


CGBP (strength just wasn't there for this one)
1 x 10 x 60kg
1 x 9 x 70kg
1 x 7 x 75kg
1 x 5 x 77.5kg


Machine dips
4 x 12 x 200lbs + 10kg


Cable overhead triceps extensions
1 x 10 x 25kg
3 x 10 x 30kg

19/12/2011

Back


Pullups
3 x 10


BB rows (supinated grip)
1 x 10 x 135lbs
3 x 8 x 185lbs


Chest supported T-bar rows
1 x 10 x 90lbs
1 x 8 x 115lbs
1 x 8 x 100lbs
1 x 8 x 90lbs


DB rows
1 x 10 x 30kg
1 x 10 x 70lbs
1 x 10 x 75lbs
1 x 10 x 80lbs
1 x 9 x 85lbs


Seated cable rows (don't know what units the weights are in. I assume it's kg)
1 x 12 x 57
2 x 12 x 67


Rack pulls
1 x 10 x 205lbs
1 x 10 x 225lbs
1 x 7 x 225lbs


Trying out CF Mid Valley with a friend with the 7-day trial thing. Pretty impressed with the stuff, though the downside being they only have 1 power rack and 2/3 barbells. Plates and DBs are a plenty, though, which is awesome. Finally got to do some heavy DB rows, feels good to not be stuck with 25kg DBs for a change. Pretty sure I over-did it today in terms of volume. Was a bit excited to have so much weight around and I just kept doing stuff.

DOMS in my back today like I've never had before. Dammit, now I'm gonna be depressed that I don't have access to heavy DBs like these at my regular gym.

Lol dude, change gyms then! CF too far?

Yeah, takes about 25-35 minutes to get there plus the time it takes to look for parking. Can't really afford it all as well, membership, fuel, parking, etc. Well, I heard from a friend there's a new gym opening soon (around the beginning of next year) about 5 minutes away from my place. Told him to check it out once it opens and tell me how heavy the DBs go, heh.

Edit: Right, deloading starts now! I need this!

This post has been edited by -Dan: Dec 31 2011, 05:41 PM

Finally back from my holiday. Gonna hit the gym in about an hour. Wondering whether to just go right back into my usual split or take today to do a sort of light full-body workout to condition myself before starting again. Nearly 2 weeks off.

31/12/2011

Arms


EZ bar preacher curls
1 x warmup x empty bar
1 x warmup x bar+10kg

1 x 10 x bar+20kg
1 x 8 x bar+25kg
1 x 7 x bar+27.5kg


Straight bar cable curls
3 x 10 x 35kg


Machine preacher curls (single arm)
3 x 10 x 35lbs
1 x 7 x 70lbs (2 arms)


Triceps pushdowns
2 x warmup x 35kg

1 x 12 x 65kg
1 x 12 x 75kg
1 x 10 x 80kg
1 x 9 x 80kg


Overhead cable triceps extensions
4 x 10 x 25kg


Machine dips
4 x 12 x 200lbs+10kg


Capped off the year with some arms!

This post has been edited by -Dan: Dec 31 2011, 09:08 PM

Skipped training today 'cause the effects of jet lag have just hit me in the face. So lethargic. But on a brighter note, I just got word of a new gym opened about 5 minutes away, up to 135lb dumbbells. Gonna check it out tomorrow.

3/1/2012

Chest


Flat DB press
4 x 10 x 25kg


Incline DB press
4 x 10 x 25kg


Machine chest press
3 x 10 x 140lbs+10kg
1 x 10 x 150lbs


Hammer strength chest press
1 x 6 x 40kg
1 x 7 x 35kg
1 x 9 x 30kg


Hanging leg raises
2 x 10
1 x 5 straight + 7 knee raises
2 x 12 knee raises


Went to take a look at the new gym after training. Made my mind up on the spot, I'm joining this one. Same rates as I'm paying in my current gym (RM80 for students), but so much better equipment. DBs go up to 135lbs and 140/145lbs are on their way soon, LOTS of plates (about 40-50 20kg plates total, plus the lighter plates), A HACK SQUAT MACHINE(!! I've been dying to try hack squats), a squat rack (of course. It is, after all, run by a bodybuilder), smith machine, hammer strength machines and cable machines, and a good amount of barbells.

This post has been edited by -Dan: Jan 3 2012, 03:15 PM

7/1/2011

Chest & Back


DB incline press
2 x warmup x 15kg
3 x 10 x 25kg


HS chest press
1 x 10 x 35kg
1 x 10 x 40kg
1 x 8 x 42.5kg


Machine chest press
3 x 10 x 150lbs


Supinated grip lat pulldowns
3 x 10 x 120lbs


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


Wide grip pulldowns
3 x 10 x 90lbs


Still recovering from a hangover so I was weak as hell. Lost ~4kg in 2 days. Just trying to start eating normally again right now. Lol

dan, i noticed you used DB more than barbell for chest though. which one is much effective actually?

For solely isolating the chest, I'd say DBs for me. Better squeeze at the top and they're easier on the elbows, personally.

9/1/2012

Back


Wide grip pullups
3 x 10


DB rows
3 x 10 x 80lbs
1 x 9 x 80lbs


Hammer strength lat pulldown (per side)
1 x 10 x 10kg
1 x 10 x 20kg
1 x 7 x 30kg
1 x 10 x 25kg


Seated cable rows
1 x 10 x 45kg
1 x 10 x 50kg
1 x 10 x 55kg
1 x 10 x 60kg


Wide grip pulldowns
1 x 10 x 45kg
1 x 10 x 50kg
1 x 10 x 55kg


New gym, all new machines and they all feel different from the ones in my old gym, thus the difference in weights used. I probably wasn't using the true weights recorded when I was back in the other gym, these feel heavier.

So many new pieces of equipment I've never used before, this is gonna be fun!

Envious, I am

yoda, you are not.

yeah dan i agree. the db's in my gym somehow feel heavier, might be just me though..

Not the DBs for me. Just everything else. LOL

Lol. Just felt like saying it that way


The cables and plates varies , weird but true, every gym I go to, the number of plates I use for a machine is different, despite the same numbers. The force is strong in your gym, since it felt heavier.

Yeah, I've noticed that too. Weights at CF seem different as well. Oh, apparently there's a competitive bodybuilder training at this gym, saw him yesterday. Guy is as big as a house!

10/1/2012

Chest


Incline DB press
2 x warmup x 35lbs

2 x 10 x 65lbs
1 x 8 x 60lbs
1 x 10 x 55lbs


HS chest press (per side)
1 x 10 x 20kg
1 x 10 x 25kg
2 x 10 x 30kg


Flat BB bench press
1 x 10 x 60kg
1 x 9 x 70kg
1 x 6 x 70kg
1 x 10 x 60kg


Flat DB flyes
3 x 10 x 35lbs
1 x 8 x 35lbs


Right, now I'm just really confused with things. Either the weights are totally different, or I've lost a lot of strength after not training for a mere 2 weeks OR I'm just not as strong as I thought I was.

In any case, serious props to peeps who can press those damn 100 pounder DBs. Dafuq, 65lbs felt decently heavy today.