21/3/2012

Legs


Leg extensions
2 x warmup x 35kg/40kg


Hack squats (plates)
1 x 10 x 80kg
1 x 10 x 100kg
1 x 8 x 110kg
1 x 7 x 120kg
1 x 6 x 120kg


Leg press (plates)
1 x 10 x 220kg
1 x 10 x 260kg
1 x 10 x 300kg
1 x 7 x 320kg (felt tired here. I'm guessing it's because the weights in the sets before this were heavier than previous sessions)
1 x 8 x 300kg


Leg curls
4 x 10 x 90kg


Leg press machine calf raises (plates)
4 x 18/16/15/15 x 160kg (No wonder this felt so easy, 20kg less than before and it didn't even dawn on me to up the poundage )


Seated calf raises (plates)
4 x 15 x 40kg

23/3/2012

Shoulders & arms


Seated DB shoulder press
1 x warmup x 30lbs
1 x warmup x 35lbs

1 x 10 x 60lbs
1 x 9 x 60lbs
1 x 8 x 55lbs
1 x 9 x 50lbs


Machine reverse flyes
2 x 12 x 47kg
1 x 12 x 53kg
1 x 11 x 53kg


DB laterals
2 x 10 x 35lbs


DB shrugs*
1 x 16 x 105lbs
1 x 15 x 110lbs
2 x 15 x 115lbs


Triceps cable pushdowns
4 x 12 x 71kg


Overhead DB extension (single arm)
3 x 10 x 25lbs


Cable triceps pulldown (single arm)
3 x 10 x 17kg


BB curls
3 x 10 x 45kg


Seated machine curl (single arm)
3 x 10 x 47kg

*straps

30/3/2012

Upper body push/pull


Flat DB bench press
1 x warmup x 35lbs
1 x warmup x 45lbs

1 x 10 x 65lbs
1 x 10 x 75lbs
1 x 8 x 80lbs
1 x 6 x 80lbs
1 x 8 x 75lbs


Neutral grip pullups
1 x 10 x BW

1 x 8 x BW+10kg
1 x 7 x BW+15kg
1 x 5 x BW+15kg
1 x 8 x BW+12.5kg


Standing military press
1 x warmup x empty bar

1 x 10 x 50kg
1 x 10/8/7 x 60kg
1 x 8 x 55kg


Deadlifts
1 x 10 x 60kg
1 x 5 x 80kg
1 x 5 x 90kg
1 x 5 x 100kg
1 x 4 x 110kg


First time doing deads in over 2 years since injuring my back. They felt okay, I guess. Will have videos up later for a form check.

2/4/2012

Chest & back


Flat DB bench press
1 x warmup x 35lbs
1 x warmup x 45lbs

1 x 10 x 65lbs
1 x 10 x 75lbs
1 x 8 x 80lbs
1 x 7 x 80lbs
1 x 8 x 75lbs


Incline HS press (pps)
1 x 10 x 35kg
3 x 10/8/7 x 40kg


Incline DB flyes
1 x 9 x 40lbs
1 x 10 x 40lbs + dropset 8 x 20lbs


Neutral grip pullups
1 x 15 x BW
4 x 8/8/7/5 x BW+10kg


DB rows
1 x 12 x 90lbs
1 x 11 x 95lbs
1 x 10 x 100lbs


HS lat pulldown (pps)
3 x 12 x 25kg


100 pounders felt good.. heavy, but good!

5/4/2012

Legs


Warm up: leg extensions - 2 sets


Front squats
1 x 10 x 60kg
1 x 10 x 80kg
1 x 8 x 90kg
1 x 5 x 100kg


Leg press
1 x 10 x 220kg
1 x 10 x 260kg
1 x 7 x 300kg
1 x 10 x 260kg


Leg press machine calf raise
4 x 16 x 180kg


Very very weak today, for a multitude of reasons I suspect. One being I haven't been eating well lately, so that's my own fault. And trials just finished so my body probably isn't in the best state after all the exam stress. Took pretty long rests between leg press sets and decided to call it a day and finish off with calves right after leg presses.

6/4/2012

Shoulders & arms


Seated DB shoulder press
1 x warmup x 25lbs
1 x warmup x 35lbs

1 x 10 x 60lbs
1 x 6 x 60lbs
1 x 8 x 55lbs
1 x 9 x 50lbs


Machine reverse flyes
1 x 12 x 47kg
2 x 10 x 53kg
1 x 11 x 47kg


DB front raises
2 x 10 x 30lbs


BB shrugs
1 x 15 x 100kg
2 x 14/13 x 120kg
1 x 14 x 100kg


Spider curls
1 x 10 x 20lbs
2 x 10 x 25lbs


Seated machine curls (alternate arms)
2 x 10 x 47kg


Cable triceps pushdowns
3 x 12 x 72kg


Overhead cable extensions (single arm)
2 x 10 x 17kg

Cable triceps pulldowns (single arm)
2 x 12 x 17kg


Pressing strength has gone to hell recently.

9/4/2012

Chest & back


Flat DB bench press
1 x warmup x 35lbs
1 x warmup x 45lbs


1 x 10 x 65lbs
1 x 10 x 75lbs
1 x 7 x 80lbs (DB slipped)
1 x 9 x 75lbs


Incline HS press (pps)
1 x 10 x 35kg
1 x 10 x 37.5kg
1 x 9 x 40kg
1 x 8 x 40kg + dropset 9 x 20kg


Pullups
2 x 12/14 (neutral grip)
2 x 10/6 (wide grip)


HS rows (pps)
1 x 12 x 30kg
1 x 12 x 35kg
2 x 12 x 40kg


HS pulldowns (pps)
3 x 12 x 25kg


Strength is poor these days. Still got in a good workout, though.

This post has been edited by -Dan: Apr 9 2012, 01:23 PM

12/4/2012

Legs


Leg extensions
3 x warmup


Leg press
1 x 12 x 120kg
1 x 12 x 200kg
1 x 12 x 240kg
1 x 10 x 280kg
1 x 13 x 260kg
1 x 15 x 240kg


DB lunges
2 x 10 x 45lbs
1 x 10 x 40lbs


Leg curls
3 x 12 x 75kg


Leg press machine calf raises
4 x 20 x 180kg


Still not feeling it today so I went light. Dizziness and nausea came right after the 2nd set of lunges. Had to take a 20 minute rest to get back into it.

14/4/2012

Shoulders & arms


Machine shoulder press
1 x warmup x 35kg
1 x warmup x 40kg

1 x 12 x 60kg
1 x 12 x 70kg
1 x 10 x 80kg
1 x 10 x 85kg


Machine reverse flyes
4 x 12 x 47kg


Front DB raises
2 x 10 x 30lbs


Upright rows
3 x 12 x EZ bar+40kg


Tricep cable pushdowns
1 x warmup x 30kg

4 x 12/14/13/13 x 71kg


DB preacher curls
3 x 10 x 25lbs


Machine dips
1 x 13 x 80kg
1 x 7 x 100kg
1 x 9 x 80kg
1 x 11 x 60kg


Machine alternate curls
3 x 12/10/10 x 47kg


Overhead cable tricep extension
1 x 12 x 17kg
1 x 10 x 23kg


Good workout today. Probably gonna be using the shoulder press machine for a while. I feel it engages the delts better. Also, still have to stay away from dips, the pec tendon injury from the last time I dipped still hasn't recovered and I could feel it getting aggravated today.

16/4/2012

Chest & back


Incline HS chest press (pps)
1 x warmup x 10kg
1 x warmup x 20kg

1 x 12 x 35kg
1 x 10 x 40kg
1 x 7 x 42.5kg
1 x 8 x 40kg
1 x 9 x 37.5kg


Flat DB bench press
1 x 10 x 70lbs
2 x 10/8 x 75lbs
1 x 9 x 70lbs


Incline DB flyes
1 x 12 x 40lbs
1 x 11 x 40lbs + dropset 9 x 20lbs


Chest supported T-bar row
3 x 10 x 50kg


Close underhand grip lat pulldown
3 x 10/10/9 x 65kg


HS rows (pps)
1 x 12 x 40kg
1 x 12 x 45kg
1 x 10 x 50kg


HS lat pulldown
3 x 11/10/10 x 27.5kg

Hey Dan, you're from kajang? which gym do you go to?

I will be shifting to Kajang Impian area early June, so have to start looking for a gheetto gym over there. =/

So far i found out KakiGym and TLS. Heard they have good stuffs there but expensive.

This post has been edited by Dagger69: Apr 17 2012, 08:57 AM

18/4/2012

Legs


Leg extensions
2 x warmup


Front squats
1 x 10 x 60kg
1 x 10 x 80kg
1 x 8 x 90kg
1 x 5 x 100kg


Hack squats
1 x 8 x 80kg
1 x 10 x 90kg
1 x 10 x 100kg
1 x 10 x 110kg


DB lunges
3 x 10 x 45lbs


Leg curls
2 x 12 x 80kg
1 x 12 x 85kg


Leg press machine calf raises
3 x 20 x 180kg


Seated calf raise
3 x 15 x 40kg


Leg extensions
1 x 25 x 55kg (just as a pump set)


Finally, a good leg workout, it's been too long!


Close. I'm from Sungai Long. Gym I go to is called Final Gym at Bandar Mahkota Cheras. I've heard KakiGym's pretty decent. Not sure about the other one.

20/4/2012

Shoulders & arms


Machine shoulder press
1 x warmup x 30kg
1 x warmup x 35kg


1 x 12 x 60kg
1 x 12 x 70kg
1 x 10 x 80kg
1 x 10 x 85kg


Machine reverse flyes
4 x 12 x 47kg


DB side laterals
1 x 11 x 30lbs
1 x 9 x 35lbs
1 x 10 x 30lbs


DB shrugs
1 x 15 x 90lbs
1 x 15 x 95lbs
1 x 15 x 105lbs


Cable triceps pushdowns
4 x 15/15/13/12 x 71kg


BB curls
3 x 12/10/10 x 45kg


Overhead cable triceps extensions
3 x 15/12/11 x 23kg


Machine curls
3 x 12/12/11 x 47kg


Cable triceps pulldowns (single arm)
3 x 10 x 17kg


Pump set:
21s - EZbar + 10kg
Overhead EZ bar tricep extensions, same weight

23/4/2012

Chest & back


Incline HS press
1 x warmup x 10kg
1 x warmup x 20kg

1 x 10 x 35kg
1 x 10 x 37.5kg
1 x 10 x 40kg
1 x 7 x 42.5kg
1 x 7 x 40kg


Flat DB press
4 x 10 x 70lbs


Incline DB flyes
1 x 10 x 40lbs
1 x 12 x 40lbs + dropset 8 x 20lbs


Underhand grip pulldowns
3 x 10 x 60kg/65kg/70kg


HS machine rows
3 x 12 x 40kg/45kg/50kg


HS lat pulldown
2 x 12 x 27.5kg
1 x 11 x 30kg


DB rows
1 x 12 x 90lbs
1 x 12 x 95lbs
1 x 10 x 100lbs


Intense workout.

that's some heavy row there..

Heh, thanks. The 100s feel good.

26/4/2012

Legs


Leg extensions
3 x warmup


Hack squats
1 x 12 x 80kg
1 x 12 x 100kg
1 x 12 x 110kg
1 x 10 x 120kg

Front squats
1 x 10 x 80kg
1 x 8 x 90kg
1 x 5 x 100kg
1 x 6 x 95kg


DB lunges
3 x 10 x 45lbs


Leg curls
3 x 12 x 80kg


Leg press machine calf raises
4 x 20 x 180kg


Seated calf raises
4 x 15 x 40kg

27/4/2012

Shoulders & arms


Machine shoulder press
1 x warmup x 25kg
1 x warmup x 35kg

1 x 12 x 60kg
1 x 12 x 70kg
1 x 12 x 80kg
1 x 10 x 85kg


Machine reverse flyes
1 x 15 x 47kg
3 x 12 x 43kg


DB lateral raises
3 x 10 x 30lbs


Rope upright rows
4 x 12 x Forgot the weight, either 53 or 57kg


CGBP
1 x 10 x 60kg
1 x 10 x 70kg
1 x 9 x 80kg


DB preacher curls
3 x 12/11/11 x 25lbs


Triceps cable pushdowns
3 x 15 x 71kg


Spider curls
3 x 10 x 25lbs


Overhead cable triceps extensions
3 x 12/11/10 x 23kg


Good workout, felt strong today.

30/4/2012

Chest & back


Incline HS press
1 x warmup x 10kg
1 x warmup x 20kg

1 x 12 x 35kg
1 x 10 x 37.5kg
1 x 10 x 40kg
1 x 10 x 42.5kg
1 x 8 x 42.5kg


Flat DB press
1 x 7 x 75lbs
1 x 8 x 75lbs
2 x 10 x 70lbs


Incline DB flyes
1 x 12 x 45lbs
1 x 11 x 45lbs + dropset 9 x 25lbs


Underhand grip pulldowns
1 x 10 x 65kg
1 x 10 x 70kg
1 x 10+3 x 75kg*
1 x 8 + 2 x 75kg*


HS rows
1 x 12 x 40kg
1 x 10 x 50kg
1 x 10 x 55kg
1 x 10 x 60kg


DB rows
1 x 12 x 90lbs
1 x 10 x 95lbs
1 x 10 x 100lbs
1 x 10 x 105lbs!


*spotter

3/5/2012

Legs


Leg extensions
3 x warmup


Hack squats
1 x 10 x 80kg
1 x 12 x 100kg
1 x 12 x 110kg
1 x 12 x 120kg
1 x 12 x 130kg


Front squats
5 x 5 x 100kg


Hip abductor machine (the most awkward exercise ever. But it really hits the glutes well)
4 x 12/12/12/13 x 50/60/70/75kg


Leg curls
4 x 12 x 80kg


Leg press machine calf raises
4 x 20 x 180kg


Seated calf raise
4 x 15 x 40kg


Good workout!