24/5/2011

Chest


Incline barbell benchpress

2 x warmup sets

4 x 10 x 60kg


Incline DB presses

3 x 12 x 25kg
2 x 12 x 22.5kg


Pullovers

4 x 12 x 25kg


DB flyes

5 x 12 x 15kg


Machine flyes

2 x 12 x 100lbs
3 x 12 x 110lbs

25/5/2011

Shoulders

DB shoulder press
2 x warmup sets
3 x 10 x 22.5kg
2 x 12 x 17.5kg (someone took the 20kg DBs so this was the next best thing)


Reverse flyes
5 x 12 x 10kg


Front plate raises
5 x 10 x 20kg


Side DB lateral raises
5 x 10 x 7.5kg


Cut my training short today because I was pretty tired and had to get home to study for a test tomorrow.

27/5/2011

Legs

Squats
3 x warmup sets

2 x 10 x 80kg
1 x 5 x 100kg
1 x 9 x 80kg
1 x 10 x 80kg


Leg extensions
5 x 12 x 90lbs


Leg curls
5 x 12 x 100lbs


Standing calf raises
5 x 20 x 25kg DBs


Training today felt sub-par. Felt really off the mark today. I was hoping to do more sets of 100kg but I felt my form slipping on that set so I brought the weight back down to 80.

Random note, there were 2 guys doing curls on the squat rack today. I had to wait for easily 20 minutes after I finished stretching for them to finish so I could start. The annoying thing was that the weight they were using, was exactly the same weight as the shorter bars that are MEANT for curls. But no, they HAD to use the barbell and put a few 1.25kg plates on.

28/5/2011

Arms

Biceps

Chin ups
3 x 15 x BW


EZ-bar preacher curls
3 x 10 x bar + 20kg
1 x 12 x bar + 15kg


Single arm machine preacher curls
4 x 10 x 30lbs
Two-arm machine precher curls
1 x 8 x 70lbs


Standing hammer curls
4 x 10 x 12.5kg DBs


Standing cable curls
4 x 10 x 45kg


Triceps

Close-grip bench press
4 x 10 x 60kg


Dips
4 x 15 x BW


Seated two-arm overhead tricep extensions
4 x 15 x 25kg DB


Rope pulldowns
4 x 12 x 50kg


Seated machine dips
4 x 12 x 200lbs

Good workout today.




Hey, uh, my treatment's basically been decompression traction therapy, interferential current therapy and ultrasound therapy. Also had some pressure point therapy and myofascial release. Used to go very frequently (3x a week) and after a couple of months we gradually got it down to once a week, then once a fortnight and now I go once a month just to get checked up.

30/5/2011

Back


Wide grip pullups
3 x 15 x BW


Two-arm DB rows
4 x 12 x 25kg


Close grip lat pulldowns
4 x 12 x 110lbs


Wide grip lat pulldowns
4 x 12 x 80lbs


Cable rows
4 x 15 x 100kg


Wide grip pullups
1 x 10 x BW

31/5/2011

Chest


DB bench press
2 x warmup sets
5 x 12 x 25kg


Incline smith-machine BP
3 x 10 x 57kg
2 x 12 x 47kg


Hammer strength chest press
3 x 12 x 30kg per side
2 x 15 x 20kg per side


DB flyes
3 x 12 x 15kg
2 x 12 x 12.5kg


Felt really tired today.

1/6/2011

Shoulders & traps

Barbell shoulder press
2 x empty bar x warmup sets

2 x 12 x 50kg
1 x 10 x 55kg
1 x 11 x 50kg
1 x 13 x 45kg


Rear delt raises
5 x 12 x 12.5kg


Front DB raises
3 x 10 x 12.5kg
2 x 10 x 10kg

supersetted with:

Side lateral raises
3 x 10 x 10kg
2 x 12 x 7.5kg


Plate shrugs
6 x 20 x 20kg plates

3/6/2011

Legs

Squats
2 x warmup x empty bar

1 x 12 x 60kg
1 x 10 x 80kg
1 x 4.5 x 100kg (bar slipped too far down my back, had to just drop it on the safeties)
1 x 8 x 90kg
1 x 5 x 90kg (bar slipped, AGAIN)
1 x 12 x 70kg


Leg curls
5 x 12 x 100lbs


Leg extensions
5 x 12 x 100lbs


DB calf raises
5 x 20 x 25kg


Pretty shitty start to the workout today. The bar slipped down my back twice during squats, which was frustrating as hell. I was just happy to get over with training today and get out of the gym.

This post has been edited by -Dan: Jun 6 2011, 05:43 PM

6/6/2011

Back

Wide grip pullups
3 x 15 x BW


BB rows
4 x 12 x 60kg


Close-grip pulldowns
4 x 12 x 110lbs


Wide-grip pulldowns
4 x 12 x 80lbs


Two-arm DB rows
5 x 12 x 25kg


Pullups
1 x BW x 21

Thanks guys. Heh

Just keep lifting hard and eating right, man. The strength will come.

7/6/2011

Chest


BB bench press
2 x warmup x empty bar

1 x 8 x 70kg
4 x 10 x 60kg


Incline DB bench press
4 x 10 x 25kg


Incline DB flyes
4 x 12 x 15kg


Hammer-strength chest press
1 x 10 x 30kg
4 x 12 x 20kg


Cable flyes
4 x 10 x 35kg

To 'celebrate' the end of my exams, I felt like doing some GVT 10x10.. and so I did, for legs.

10/6/2011

Legs


Squats

warmup
3 x 15 x empty bar

worksets
10 x 10 x 70kg
1 x 12 x 60kg


Leg extensions
4 x 12 x 60lbs




This post has been edited by -Dan: Jun 10 2011, 06:25 PM

11/6/2011

Arms

Biceps


Chin-ups
3 x 15 x BW


EZ bar preacher curls
4 x 12 x bar + 20kg


Standing cable curls (looks like the front double-bi pose)
5 x 10 x 25kg per side


Machine preacher curls
4 x 12 x 60lbs



Triceps


CGBP
4 x 10 x 60kg


Seated overhead tricep extensions
4 x 15 x 25kg DB


Rope pulldowns
4 x 12 x 55kg


Single arm cable pulldowns
5 x 12 x 25kg


Tricep cable pushdowns (with the bar)
5 x 12 x 55kg/65kg/75kg/85kg/95kg


Good day today.

13/6/2011

Back & Abs


Back

Wide grip pullups
4 x 12 x BW


Two-arm DB rows
4 x 12 x 25kg


CG pulldowns
4 x 12 x 110lbs

Wide grip pulldowns
4 x 12 x 80lbs


Seated cable rows
4 x 12 x 100kg


Abs

Crunches
5 x 25
1 x 30

supersetted with:

Knee raises
5 x 15
1 x 20

14/6/2011

Chest


Incline BP
2 x warmup x empty bar

5 x 10 x 60kg


Incline DB bench press
4 x 10 x 25kg

supersetted with:

Front plate raises
4 x 12 x 10kg


Incline DB flyes
5 x 10 x 15kg


Cable flyes
5 x 10 x 35kg per side

16/6/2011

Shoulders & Traps

Shoulders


Seated DB shoulder press
2 x warmup x 10kg

4 x 11 x 25kg
1 x 13 x 22.5kg


Reverse flyes
5 x 12 x 12.5kg


Front DB raises
3 x 10 x 12.5kg
2 x 10 x 10kg

supersetted with:

Side lateral raises
5 x 10 x 7.5kg


Traps

Upright rows
5 x 10 x EZ bar + 30kg


DB shrugs
5 x 15 x 25kg
1 x 21 x 25kg

17/6/2011

Legs


Front squats
2 x warmup x empty bar

5 x 10 x 60kg


Leg presses
1 x 13 x 110kg
1 x 12 x 120kg
1 x 12 x 130kg
1 x 12 x 140kg
1 x 12 x 150kg


Single-leg leg extensions
5 x 12 x 45lbs


Leg curls
5 x 12 x 100lbs


Major DOMs in my traps from shoulder-day so I decided to do front squats instead today.

18/6/2011

Arms


Biceps

Chinups
3 x 15 x BW


EZ bar preacher curls
1 x 10 x bar+20kg
2 x 10 x bar+25kg
1 x 10 x bar+20kg


Alternating DB curls
5 x 10 x 12.5kg


Single-arm machine preacher curls (L/R)
1 x 12/10 x 25lbs
1 x 12/10 x 30lbs
1 x 11/10 x 35lbs
1 x 10/10 x 35lbs


Barbell 21's
3 x 15kg



Triceps

Close-grip bench press
4 x 10 x 60kg


Single-arm lying triceps extensions
4 x 10 x 10kg


Single-arm triceps pulldowns (palms facing up)
5 x 10 x 25kg


Machine dips
5 x 12 x 200lbs


Rope pulldowns
1 x 10 x 50kg
1 x 10 x 60kg
1 x 10 x 70kg
1 x 10 x 60kg
1 x failure x 60kg/50kg/40kg/30kg/25kg/20kg

20/6/2011

Back


Wide grip pullups
2 x 15 x BW
3 x 5 x BW+17.5kg DB


Two-arm DB rows
5 x 12 x 25kg


Close grip pulldowns
4 x 12 x 110lbs


Wide grip pulldowns
4 x 12 x 90lbs


DB pullovers
3 x 12 x 25kg


DB shrugs
4 x 15 x 25kg


Never tried weighted pullups before so I decided to give them a shot. Tough shit.

This post has been edited by -Dan: Jun 21 2011, 12:33 PM

Yeah, I had to hold the DB between my thighs. There used to be a proper dip belt in the gym a couple of months ago, but it mysteriously disappeared.

I'll try to get a picture the next time I do them, bro.