12/1/2012

Shoulders


Seated DB press
2 x warmup x 30lbs

1 x 8 x 55lbs
1 x 7 x 55lbs
1 x 8 x 50lbs
1 x 10 x 45lbs


Machine rear delt flyes
3 x 10 x 53kg
1 x 10 x 47kg


DB side laterals
4 x 10 x 25lbs


Front DB raises
3 x 10 x 30lbs


DB shrugs
1 x 15 x 70lbs
1 x 15 x 75lbs
1 x 14 x 80lbs
1 x 13 x 85lbs
1 x 12 x 85lbs


BB shrugs
2 x 12 x 120kg
1 x 15 x 100kg

13/1/2012

Legs


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

1 x 5 x 60kg
1 x 5 x 80kg
1 x 5 x 90kg
1 x 3 x 100kg
1 x 4 x 95kg
1 x 4 x 90kg


Leg curls
1 x 12 x 60kg
1 x 12 x 70kg
2 x 10 x 75kg


Leg press (plates)
1 x 12 x 200kg
1 x 10 x 240kg
1 x 10 x 250kg
1 x 10 x 260kg


Hack squats (plates)
1 x 10 x 40kg
3 x 10 x 60kg


Seated calf raises (plates)
4 x 15 x 20kg


Leg press machine calf raises (plates)
4 x 18 x 120kg


Felt so good hitting legs again after quite some time. Though I've lost some strength, my legs are well and truly fried right now.

Oh and, just figured out who the massive bodybuilder at my gym is. None other than Ismadi Riji. Dayum.

This post has been edited by -Dan: Jan 14 2012, 11:52 AM

14/1/2012

Arms


Preacher curls
1 x warmup x EZ bar
1 x warmup x EZ bar + 10kg

1 x 12 x EZ bar + 20kg
1 x 10 x EZ bar x 25kg
1 x 9 x EZ bar x 25kg
1 x 9 x EZ bar + 20kg


Bar cable curls
3 x 10 x 35kg


Seated DB curls
3 x 10 x 25lbs


Rope pulldowns
2 x warmup x forgot the weight

4 x 10 x 53kg


HS machine dips
4 x 10 x 2pps


Overhead cable extensions
4 x 10 x 17kg


Single arm triceps pulldown
3 x 10 x 17kg + 1 extra set for the left arm


BB wrist curls
3 x 15 x short bar+10kg


BB reverse wrist curls
3 x 12 x short bar + 5kg

16/1/2012

Back

Pullups
1 x 14
1 x 10
1 x 8


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


Close grip lat pulldowns
3 x 10 x 65kg


HS lat pulldowns (per side)
2 x 10 x 25kg
1 x 8 x 25kg


Seated cable rows
3 x 9/10/9 x 65kg


In and out of the gym in approx 40 min.

17/1/2012

Chest


Flat BB bench press
1 x warmup x empty bar
1 x warmup x 60kg

1 x 10 x 80kg
1 x 8 x 85kg
1 x 4 x 90kg
1 x 6 x 85kg


Incline DB press
1 x 9 x 65lbs
1 x 7 x 65lbs
1 x 9 x 60lbs


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


High pulley cable crossovers (per side)
3 x 12 x 23kg


Approx 40 min.

lol thats more like it!

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

nah man im was doing half presses. its good to get vids sometimes. now i scaled it back and doing it realllly deep.

i was commenting cos last time u used to do like 25kg presses =/

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!

dude 10lbs increase is a lot considering all you changed was to a gym with heavier db's. i'll bet in a few weeks those numbers would definitely take a big jump.

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

Looks like you had a great leg workout too man. btw, how does the leg press in your gym look like ?
http://www.google.com.my/imgres?q=leg+pres...=1t:429,r:4,s:0 or http://www.google.com.my/imgres?q=leg+pres...=1t:429,r:7,s:0

This post has been edited by shankar_dass93: Jan 27 2012, 11:32 PM

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

Damn, 300kgs on it is massive man. My gym uses the second type. I guess the weights are in pounds. Max i can go on it is 320. Way longer to catch you lol.

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

The second type of leg press that i posted is in pounds rite ? I have been using that machine for sometime and still dont know wether is it in pounds or kgs lol

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

Got it checked. Its on pounds.