24/12/2012

Push day


Flat bench press
5 x 5 x 90kg


DB shoulder press
3 x 8 x 60lbs
1 x 8 x 55lbs


Incline HS chest press
3 x 10 x 32.5/37.5/40kg


DB lateral raises
3 x 12 x 30lbs


Overhead DB triceps extensions
3 x 10 x 35lbs

26/12/2012

Pull day


Lat pulldowns
2 x 6 x 85kg
1 x 8 x 80kg


HS rows
3 x 11 x 60kg


Pullups
3 x 12


Face pulls
4 x 15 x 25kg


Hammer curls
4 x 10 x 45lbs

31/12/2012

Push day


Flat bench press
3 x 5 x 95kg


Incline HS chest press
3 x 8 x 40kg


Machine flyes
2 x 12 x 59kg


DB shoulder press
3 x 8/8/6 x 60lbs


DB lateral raises
3 x 12 x 35lbs


Triceps pushdowns
1 x 15 x 71kg
2 x 10/8 x 86kg


Last workout of 2012! Was supposed to train legs but my back wasn't feeling great this morning.

2/1/2013

Pull day


Lat pulldowns
3 x 6 x 85kg


HS rows
1 x 12 x 62.5kg
1 x 10 x 65kg
1 x 9 x 67.5kg


Chest supported rows
3 x 8 x 50kg


Face pulls
3 x 12 x 30kg


Shrugs
3 x 12 x 100lbs


Machine curls
4 x 12 x 41kg

3/1/2012

Legs


Hack squats
1 x 8 x 80kg
1 x 6 x 100kg
2 x 5 x 110kg


Leg press
3 x 8 x 280kg


Leg extensions
3 x 12 x 90kg


Leg curls
3 x 10 x 85kg


Leg press machine calf raises
4 x 15 x 200kg

5/1/2013

Push day


Bench press
4 x 5 x 95kg


DB shoulder press
3 x 8/7/7 x 60lbs


Incline HS chest press
2 x 8 x 40kg
1 x 5 x 40kg + dropset 8 x 20kg


DB lateral raises
3 x 12 x 35lbs


Overhead DB extensions
3 x 10 x 35lbs

6/1/2012

Pull day



Weighted pullups
1 x 10 x BW+10kg
2 x 8 x BW+15kg


HS rows
1 x 10 x 65kg
1 x 10 x 67.5kg
1 x 10 x 70kg


Lat pulldowns
3 x 8 x 75kg


Face pulls
3 x 12 x 30kg


Shrugs
3 x 12 x 100lbs


Machine curls
4 x 12 x 41kg


Tweaked something in my lower back while unracking the DBs for shrugs, shit.

9/1/2013

Legs


Front squats
4 x 5 x 97.5kg


Seated machine leg press
1 x 10 x 195kg
2 x 10 x 202.5kg


Just got back to Manchester and I'm still jetlagged as f***, so I effectively cut my workout in half.

10/1/2013

Push day


Bench press
1 x 2 x 95kg - Literally went 'WTF', my strength just wasn't there at all.
1 x 5 x 80kg
4 x 5 x 85kg


Seated smith machine shoulder press
2 x 8 x 47kg
2 x 8/7 x 50kg


Machine chest press
3 x 8 x 75/77.5/75kg


DB lateral raises
3 x 12 x 16kg


Overhead DB extensions
3 x 10 x 16kg


No clue what happened with my bench.

11/1/2013

Pull


Lat pulldowns
1 x 10 x 75kg
2 x 8 x 82kg


DB rows
3 x 12 x 40kg


Machine rows
3 x 8 x 75kg


Face pulls
4 x 15 x 55kg


Hammer curls
3 x 10 x 20kg

This is indeed a good guidance to follow. Will copy some of your workout.

15/1/2013

Push


Incline bench press
4 x 8 x 60/65/70/75kg


DB shoulder press
4 x 10 x 28kg


Machine chest press
3 x 8 x 75kg


DB lateral raises
3 x 12 x 16kg


Single arm cable triceps pushdowns
1 x 10 x 22.5kg
2 x 10 x 25kg


Cheers man, but credits go to Matt Ogus as I'm doing his routine.

16/1/2013

Pull workout


Machine rows
1 x 10 x 75kg
2 x 10 x 80kg


Lat pulldowns
3 x 8 x 82kg


DB rows
3 x 12 x 40kg


Face pulls
4 x 15 x 55kg


Hammer curls
4 x 10 x 22kg

17/1/2013

Legs


Front squats
5 x 5 x 97.5kg

5 x 10 x 60kg


Leg curls
3 x 8 x 75kg


Standing calf raises
4 x 12 x 109kg

19/1/2013

Push workout


Bench press
1 x 5 x 85kg
4 x 5 x 90kg
1 x 4 x 90kg


DB shoulder press
4 x 8 x 30kg


Machine chest press
3 x 8 x 75kg


DB lateral raises
3 x 12 x 16kg


Overhead DB extensions
3 x 10 x 16kg


I'm beginning to think the barbell in the gym back in Malaysia must've been a bit lighter than the barbell here. That's all I can come up with for why I can't hit the same numbers on my bench.

whoa whered u go?
all standard barbells weight 20kg/45lbs right? .__.

I'm studying in Manchester now. Yeah, they should be by right, but some could be plus/minus a bit depending on manufacturers I guess. It could just be me, but I don't see how as my diet and sleep is pretty much in check.

Ah well. Lol. Just have to work my way up again.

20/1/2013

Pull workout


Lat pulldowns
3 x 8 x 82kg


Machine rows
3 x 8 x 77.5kg


DB rows
3 x 12 x 40kg


Face pulls
4 x 15 x 55kg


Hammer curls
3 x 10 x 22kg
1 x 10 x 14kg (both arms simultaneously)

25/1/2013

Legs


Front squats
4 x 5 x 100kg
1 x 4 x 100kg

5 x 10 x 60kg


Leg curls
4 x 10 x 75kg


Standing calf raises
5 x 10 x 109kg (changed up my form. It was pretty piss poor before, was just bouncing up and down. Slowed things down here)


Going to stop doing leg curls, they've begun to cause some discomfort in my left knee.

28/1/2013

Push workout


Bench press
1 x 5 x 90kg
1 x 5 x 92.5kg
1 x 5 x 90kg
2 x 4 x 90kg


Machine shoulder press
1 x 10 x 35kg
3 x 8 x 45kg


Machine chest press
3 x 8 x 70kg


DB lateral raises
3 x 12 x 16kg


Overhead DB extensions
3 x 10 x 16kg