It was on the machine, so I'm pretty sure the mechanism/pulley helps me out a bit. I remember I could only pull off 60kg for 5-8 reps using a barbell a couple months ago. Barbells were being used today, that's why I used the machine. I'll try out the barbells next week and see.

im still suffering with my standing smith machine shoulder press. Still at 30kgs.

Slow and steady, bro. The strength will come.

24/2/2012

Legs


Hack squats (plates only)
1 x warmup x empty bar
1 x warmup x 20kg

1 x 10 x 40kg
1 x 10 x 60kg
1 x 10 x 80kg
1 x 9 x 100kg
1 x 7 x 110kg


Leg press
1 x 13 x 200kg
1 x 12 x 240kg
1 x 10 x 280kg
1 x 9 x 320kg


Leg curls
1 x 12 x 80kg
1 x 12 x 85kg
1 x 10 x 90kg
1 x 8 x 90kg + dropset: 6 x 80kg


Leg extensions
1 x 12 x 75kg
1 x 11 x 80kg
1 x 11 x 85kg


Leg press machine calf raises
4 x 20/18/17/16 x 160kg


Seated calf raises
4 x 15 x 30kg


Good workout.

This post has been edited by -Dan: Feb 24 2012, 07:45 PM

25/2/2012

Arms


BB curls
2 x warmup x empty bar

1 x 12 x 40kg
1 x 9 x 45kg
1 x 7 x 45kg

Hammer curls
1 x 10 x 45lbs
1 x 9 x 45lbs
1 x 10 x 40lbs


Cable curls
2 x 12 x 41kg
1 x 10 x 47kg
1 x 8 x 53kg


Triceps cable pushdowns
1 x warmup x 35kg
1 x warmup x 41kg

1 x 13 x 65kg
1 x 12 x 71kg
2 x 11 x 71kg


Overhead cable extensions
4 x 10 x 17kg


Single arm triceps cable pulldowns
4 x 10 x 17kg



A bit of legs. I don't want to take any measurements or weigh myself for at least another couple of weeks. Don't wanna know what happened after being out of the gym for 3 weeks.
[attachmentid=2703326]

This post has been edited by -Dan: Feb 25 2012, 02:36 PM

Switching to a 3-day split from now to give me more time for my studies and for more recovery time. 5 days is starting to be taxing, time to switch things. Will be going with chest/back, legs, shoulders/arms. Off to the gym now for chest & back.

27/2/2012

Chest & back


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 6 x 85kg


HS incline press
1 x 10 x 30kg
1 x 10 x 32.5kg
1 x 9 x 35kg


Incline bench cable flyes
3 x 10 x 23kg


Face pulls
1 x warmup x 29kg
1 x warmup x 35kg

1 x 12 x 47kg
2 x 10 x 53kg


Machine reverse flyes
3 x 10 x 47kg


Hyperextensions
4 x 20 x BW


Still weak as hell on my bench.

29/2/2012

Legs


Hack squats (plates)
1 x warmup x empty bar
1 x warmup x 20kg
1 x warmup x 40kg

1 x 10 x 60kg
1 x 10 x 80kg
1 x 10 x 100kg
1 x 9 x 110kg
1 x 6 x 120kg (PR!)


Leg press (plates)
1 x 12 x 200kg
1 x 10 x 240kg
1 x 10 x 280kg
1 x 10 + 3 x 320kg (got some help from the gym owner on the last 3, he made me do 'em. Lol. Not sure how much help though since he was using one hand and drinking his pre-WO drink in the other. )


Leg curls
4 x 10 x 85kg


Leg extensions
3 x 10 x 80kg


Leg press machine calf raise
4 x 15 x 180kg


Seated calf raises
3 x 12 x 40kg
1 x 15 x 40kg (really went all out on this one, nearly cramped up)


Super workout! PRs all round!

This post has been edited by -Dan: Feb 29 2012, 09:08 PM

about the leg press help, unless you see the guy bracing himself with his feet the help you're getting is pretty insignificant, imo. gratz on the pr!

Heh, sweet. I'll try for 12/13 reps on my own next week, been managing to progress consistently on leg press so far! Thanks, bro!

This post has been edited by -Dan: Mar 3 2012, 01:58 AM

Did some abs earlier today.

Crunches x 30
Hanging knee raises x 15

5 cycles.

3/3/2012

Shoulders & arms


DB shoulder press
2 x warmup x barbell

2 x 10/9 x 55lbs
2 x 10 x 50lbs


DB reverse flyes
4 x 12 x 20lbs


Lateral raises
2 x 10 x 30lbs

DB shrugs
1 x 20 x 90lbs
1 x 15 x 95lbs
1 x 13 x 100lbs

BB curls
2 x 10/9 x 45kg

Machine curls (1 arm)
1 x 12 x 23kg
1 x 12 x 29kg
1 x 10 x 35kg

Triceps cable push downs
3 x 12 x 71kg

Overhead cable extension
2 x 10 x 17kg

Alternating cable triceps pull downs
2 x 10 x 17kg

5/3/2012

Chest & back

DB bench press
1 x warmup x 35lbs
1 x warmup x 40lbs

1 x 10 x 60lbs
1 x 10 x 65lbs
1 x 10 x 70lbs
1 x 9 x 75lbs
1 x 5 x 80lbs


Incline HS press (plates)
1 x 10 x 32.5kg
1 x 10 x 35kg
1 x 7 x 37.5kg


DB flyes
1 x 8 x 40lbs
1 x 8 x 40lbs + dropset 8 x 20lbs


Neutral grip pullups
3 x 10/12/14


Chest supported T-bar rows (plates)
1 x 7 x 50kg
1 x 8 x 45kg
1 x 9 x 45kg


Supinated close grip pulldowns
3 x 9 x 65kg


Hyperextensions
3 x 20 x BW


Finally a proper back workout after so long. Though I got pissed off early on in the workout. Could've gotten another 2, maybe 3 reps on the 80 pounders. if it wasn't for this bunch of retards. Stood up slightly to give myself momentum to get the DBs up, but before I could lean back, one of them walked right in front of me and when I was about to reset myself and lean back again, he f***ing stood right in front of me, calling his idiot friend over to take the 5lb DBs out of his hand. The other idiot took his sweet time walking over and again, walked right in front of me. By the time they managed to f*** off, I was getting tired from holding the damn DBs for so long. Reason I'm pissed is because the bench was approx. 2 feet in front of the DB rack so I had no space to 'swing' the DBs up for my set (in hindsight, I should've just dropped the damn things on his feet), BUT there was ample space for him to go around me to the other side to get his damn DBs.

AND ALL THEY WERE DOING WAS DAMN CURLS.

LOL. I hate people like that. I once walked out of the gym half way squatting cuz of a bunch of jokers identical to yours.

It's f***ing annoying. I mean, I really don't want to diss skinny guys, because I was skinny before and it's good they're actually in the gym doing something about it. But it's only them who do this kinda shit, and they always come in groups.

in groups of 3 to 5, talk and laugh loudly, sit around doing nothing OR picks up random weights and start curling, once one starts curling, the rest follows, the smash them weights on the floor.

Yes, you should have just dropped the dbs near them...LOL

Should've done this. LOL

---

Added on March 5, 2012, 10:20 pmYeah, today's was a group of 4.

This post has been edited by -Dan: Mar 5 2012, 10:20 PM

7/3/2012

Legs

Hack squats (plates)
1 x warmup x empty rack
1 x warmup x 40kg

1 x 10 x 80kg
1 x 10 x 100kg
1 x 8 x 110kg
1 x 6 x 120kg
1 x 7 x 110kg


Leg press
1 x 10 x 200kg
1 x 10 x 240kg
1 x 7 x 280kg


Shitty workout. Didn't get enough sleep last night and my diet today was a joke cause I was so occupied with college work. Had absolutely no energy by the leg presses and on the 3rd set I just totally crashed. Racked the weight, went straight to the toilet and puked my lunch and pre-WO out.

When we are physically and mentally tired, its nothing wrong in taking a day off, take care mate.

Normally when I'm tired and still feel like workingout, I just go with physical exercise, like abs, plank, bike, skipping, etc.

cheers