6/7/2012

Legs


Hack squats
1 x 12 x 120kg
1 x 12 x 130kg
1 x 13 x 135kg*


Leg press
1 x 15 x 280kg
1 x 15 x 300kg


Leg extensions
3 x 20/18/19 x 75kg


Leg curls
3 x 18/17/18 x 70kg


Leg press machine calf raises
4 x 15 x 220kg


Seated calf raises
1 x 20 x 40kg
2 x 20 x 35kg


No speed work again because the rack was occupied. Left out lunges and hyperextensions too because I was on the verge of throwing up. Dunno why, it's not like the volume is any higher than what I was doing before.

7/7/2012

Chest & arms


Flat BB bench press (speed work)
6 x 3 x 70kg


Incline DB press
1 x 12 x 65lbs
1 x 12 x 70lbs
1 x 10 x 75lbs


Incline HS press
1 x 12 x 35kg
2 x 12 x 32.5kg


Machine flyes
2 x 15 x 53kg


Preacher curls
3 x 12 x EZ bar+20kg


Concentration curls
2 x 12 x 25lbs


Spider curls
2 x 15 x 20lbs


Overhead DB triceps extensions
3 x 15 x 30lbs


Triceps cable pushdowns
2 x 13/14 x 81kg


Single arm triceps cable pulldowns
2 x 15 x 17kg

9/7/2012

Upper body power


Chest supported rows (plates)
1 x warmup x empty bar
1 x warmup x 20kg
1 x warmup x 40kg

3 x 5 x 62.5kg


Weighted pull ups
2 x 10/7 x BW+17.5kg


Lat pulldowns
2 x 9/7 x 85kg


Flat BB bench press
3 x 6/6/7 x 95kg


DB flyes
2 x 10/9 x 50lbs


Seated DB shoulder press
3 x 8/7/7 x 65lbs


BB curls
3 x 10/9/9 x EZ bar+40kg


CGBP
2 x 8/7 x 85kg
1 x 8 x 80kg


Hanging knee raises
5 x till failure


Interesting day. Got to the gym feeling groggy and tired but my strength was through the roof for all my lifts.

10/7/2012

Lower body power


Front squats
1 x warmup x empty bar
1 x warmup x 60kg
1 x warmup x 80kg

3 x 6/6/8 x 105kg


Hack squats
2 x 8/9 x 140kg


Leg extensions
2 x 14 x 90kg


DB lunges
3 x 8 x 60lbs


Leg curls
2 x 15/13 x 90kg


Seated calf raises
2 x 10 x 75kg


Leg press machine calf raises
1 x 13 x 240kg
2 x 11 x 260kg

12/7/2012

Back & shoulders


Chest supported rows (speed work)
1 x warmup x empty bar
1 x warmup x 20kg

6 x 3 x 42.5kg


Seated cable rows
1 x 12 x 70kg
2 x 12 x 75kg


HS pulldowns (pps)
1 x 15 x 30kg
1 x 11 x 32.5kg


HS rows (pps)
1 x 15 x 50kg
1 x 15 x 55kg


Lat pulldowns
1 x 12 x 70kg
1 x 10 x 70kg
1 x 12 x 65kg


Machine shoulder press
3 x 13/12/12 x 90kg


Upright rows
2 x 15 x EZ bar+40kg


DB lateral raises
3 x 15 x 25lbs


Knee raises
5 x till failure

14/7/2012

Chest & arms


Flat BB bench press (speed work)
6 x 3 x 70kg


Incline DB press
1 x 12 x 65lbs
1 x 12 x 70lbs
1 x 10 x 75lbs


Incline HS press
1 x 12 x 35kg
1 x 12 x 37.5kg
1 x 12 x 40kg


Machine flyes
2 x 15 x 53kg


Preacher curls
1 x 12 x EZ bar+20kg
1 x 10 x EZ bar+25kg
1 x 12 x EZ bar+20kg


Concentration curls
2 x 12 x 25lbs


Spider curls
2 x 15 x 20lbs


Overhead DB triceps extensions
3 x 14/12/12 x 35lbs


Cable triceps pushdowns
1 x 15 x 81kg
1 x 13 x 86kg


Single arm triceps cable pulldowns
2 x 15 x 23kg (forced reps towards the end)


Frickin sick workout. Got an insane pump and strength was great!

Hey man, how did you get around the missing separate post option? Mine's missing and I've cleared my cache and history and cookies like a million times already

I got Mike to just leave a random post here. I also cleared my cache and history, so I don't know which one did the trick.

16/7/2012

Upper body power


Chest supported rows
1 x warmup x empty bar
1 x warmup x 20kg
1 x warmup x 40kg


3 x 5 x 62.5kg


Weighted pullups
2 x 10/7 x BW+17.5kg


Pulldowns
2 x 8 x 85kg


DB bench press
3 x 7 x 90lbs


Machine flyes (tweaked my right shoulder doing these. Will lay off similar movements for a week or two)
2 x 9 x 77kg


Machine shoulder press (90-degree bench was occupied)
3 x 10 x 90kg


BB curls
3 x 10 x EZ bar+40kg


CGBP
2 x 7 x 85kg
1 x 7 x 80kg

17/7/2012

Legs


Leg extensions
3 x warmup


Leg press
1 x 15 x 120kg
1 x 12 x 280kg
1 x 12 x 320kg
1 x 15 x 320kg


Leg extensions
3 x 15 x 90kg


Leg curls
3 x 15/12/11 x 90kg


Leg press machine calf raises
1 x 12 x 240kg
3 x 12 x 260kg


Seated calf raises
3 x 10 x 75kg

The leg press numbers! walaoooo, 15 rep somemore.

20/7/2012

Legs


Front squats (speed work)
6 x 3 x 70kg


Hack squats
3 x 12 x 130kg


Leg press
1 x 15 x 300kg
1 x 15 x 320kg


Leg extensions
2 x 15 x 90kg


Hyperextensions
3 x 12 x BW+15kg


Hip abductor machine
2 x 15 x 70kg


Leg curls
2 x 14/12 x 90kg


Leg press machine calf raises
1 x 15 x 240kg
3 x 15 x 260kg


Seated leg press
3 x 20/18/19 x 40kg


Finally, a good leg workout!



Haha, you'll get there, man. Just keep progressing.

21/7/2012

Chest & arms


Flat BB bench press (speed work)
6 x 3 x 70kg


Incline DB press
2 x 12 x 65lbs/70lbs
1 x 10 x 75lbs


Incline HS press
1 x 12 x 35kg
1 x 12 x 40kg
1 x 11 x 42.5kg


Incline DB flyes
2 x 15 x 35lbs


Preacher curls
3 x 12/10/10 x EZ bar+25kg


Concentration curls
2 x 14 x 25lbs


Spider curls
2 x 15 x 20lbs


Overhead DB triceps extensions
3 x 15/14/12 x 35lbs


Cable triceps pushdowns
2 x 14/12 x 86kg


Single arm cable triceps pulldowns
2 x 12 x 23kg

23/7/2012

Upper body power

Chest supported rows
3 x 5 x 62.5kg


Weighted pull ups
2 x 7/6 x BW+20kg


Pulldowns
1 x 7 x 90kg
1 x 8 x 85kg


Flat BB bench press
3 x 5/5/6 x 100kg


DB flyes
2 x 8 x 50lbs


Military press
2 x 6 x 60kg
1 x 8 x 55kg


BB curls
1 x 10 x EZ bar+40kg
1 x 8 x EZ bar+45kg
1 x 9 x EZ bar+40kg


CGBP
3 x 8 x 85kg


Strength is up!

This post has been edited by -Dan: Jul 23 2012, 10:31 PM

24/7/2012

Lower body power


Front squats
1 x 6 x 105kg
2 x 5 x 110kg


Hack squats
1 x 9 x 130kg
1 x 9 x 120kg


Leg extensions
2 x 14/13 x 90kg


Hip abductor machine (switching from lunges to these for a while. Seem to get a better connection with my glutes)
3 x 10/9/9 x 80kg


Leg curls
2 x 11 x 90kg


Seated calf raises
2 x 10 x 75kg


Leg press machine calf raise
1 x 12 x 260kg
2 x 12 x 270kg


Another PR today! Last time I did 110kg, I could only get 1 set of 2 reps!

hey -Dan, just asking. Whenever you do them legs day, do you feel the DOMS on your leg? Just did leg day and I feel DOMS only on the calf muscles, not the quads and hams. Something wrong somewhere?

Most of the time, yeah, unless I have a bad day. Though DOMS in my calfs are quite random, on and off kinda thing. Haha

Well, it sorta depends. If you're getting progress in poundages or in the mirror, then I wouldn't change things even if you don't get DOMS. But if you're not, then you could perhaps try to really focus on the exact muscles you're using for the particular exercise (ie mind-muscle connection). Personally I think I have a pretty good mind-muscle connection since I really feel the exact muscle working when exercising.

26/7/2012

Back & shoulders


Chest supported rows (speed work)
6 x 3 x 42.5kg


Lat pulldowns
3 x 12 x 70kg


Seated cable rows
3 x 12 x 70kg


HS rows
2 x 14/12 x 55kg


HS pulldowns
2 x 15 x 30kg


DB shoulder press
3 x 12 x 55lbs


Upright rows
2 x 15 x EZ bar+40kg


DB lateral raises
3 x 15 x 25lbs

30/7/2012

Upper body power


Chest supported rows
3 x 6/6/5 x 62.5kg


Weighted pullups
2 x 7/6 x BW+20kg


Pulldowns
1 x 7 x 90kg
1 x 8 x 85kg


Flat BB bench press
3 x 5 x 100kg


DB flyes
2 x 9 x 50lbs


Seated DB shoulder press
3 x 9/7/6 x 65lbs


BB curls
1 x 7 x EZ bar+45kg
2 x 9/10 x EZ bar+40kg


CGBP
3 x 9/8/9 x 85kg

1/8/2012

Core work


Ab wheel rollouts
3 x 15


Knee raises
3 x 25


Weighted crunches
1 x 12 x 59kg
2 x 15 x 53kg


Cable side bends
3 x 15 x 29kg


Hyperextensions
3 x 15 x BW+15kg


Crunches
3 x till failure


Bored as hell with nothing better to do today so why not do something productive.