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.

awesome man
what is your weight now

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 :/

OR an overstretch. Give it ice and rest for a few more days. I once couldnt straighten my legs cuz my calves wouldnt stop hurting for 8 days

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.

True, u better go to a very good sports doc. And hopefully avoid the MRI scan, expensive as shit

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.

Have proper rest man. Cheers

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.

Go slow bro. Make sure you recover fully before going heavy.

Yeah, I've learned that from all the injuries I've been through thus far.

23/2/2012

Shoulders


Machine shoulder press
3 x warmup x 10kg / 20kg / 30kg

1 x 10 x 50kg
1 x 10 x 60kg
1 x 10 x 70kg
1 x 9 x 75kg
1 x 7 x 80kg


DB side laterals
2 x 10 x 30lbs
2 x 10/9 x 25lbs


Machine reverse flyes
4 x 12/12/11/10 x 47kg


Front DB raises
2 x 10 x 30lbs


BB shrugs
2 x 15 x 100kg
2 x 14/13 x 110kg


Cable upright rows
4 x 12 x 47kg

you're solid to do 80kgs on a Shoulder Press.

This post has been edited by shankar_dass93: Feb 23 2012, 09:55 PM