21/6/2011

Chest


Incline DB bench press
2 x warmup x 12.5kg

5 x 10 x 25kg


Barbell bench press
5 x 10 x 60kg


Hammer-strength chest press
2 x 10 x 30kg per side
2 x 10 x 25kg per side
1 x 15 x 20kg per side


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


Cable flyes
5 x 10 x 25kg per side

I dunno, it just works for me.

I'll mix up some chins and pullups next week on my back day.

And yeah, I've gotta see if perhaps the gym has a dip belt hidden away somewhere. I do weighted dips, and they're beginning to get harder as I try heavier DBs cause the DBs get fatter, thus harder to hold.

23/6/2011

Shoulders & Traps

Shoulders


Seated DB shoulder presses
2 x warmup x 10kg
5 x 10 x 25kg


DB reverse flyes
5 x 12 x 12.5kg


Cable reverse flyes
5 x 12 x 25kg


Front DB raises
5 x 10 x 12.5kg

supersetted with

Lateral DB raises
5 x 10 x 7.5kg



Traps

DB shrugs
1 x 15 x 25kg
4 x 20 x 25kg


Upright rows
5 x 12 x EZ bar+30kg

24/6/2011

Legs


Squats
2 x warmup x empty bar

1 x 18 x 60kg
3 x 10 x 80kg
1 x 9 x 80kg
1 x 15 x 60kg


Leg presses
2 x 10 x 140kg
2 x 10 x 160kg
1 x 12 x 170kg


Leg curls
5 x 10 x 110lbs


Leg extensions
5 x 12 x 110lbs



Phew, typical leg day. Practically crawled out of the gym.

I actually can do handstand walks, but my gym's on the 2nd floor. Not so simple, haha.

5 days/week to be precise. My old 3 day/week split wasn't going too well since I was in the gym too long cause I had to train more than one muscle group per session, and the gains weren't so good. So, I decided to reshuffle everything and start over. Working very well for me so far.

And thanks man. I really salute you for your progress as well. You've got really respectable achievements.

This post has been edited by -Dan: Jun 24 2011, 09:31 PM

25/6/2011

Arms

Biceps

Chinups
2 x 15 x BW


Barbell curls
1 x 25kg x 12
4 x 27.5kg x 10


Single arm DB preacher curls (L/R)
5 x 12/10 x 10kg


Alternating DB curls
5 x 10 x 12.5kg


Concentration curls (L/R)
5 x 12/10 x 10kg



Triceps

Weighted dips
1 x 20 x BW
5 x 12 x BW+17.5kg DB


Close-grip bench press
4 x 10 x 60kg


Overhead tricep extensions
4 x 15 x 25kg


Machine dips
4 x 12 x 200lbs


Cable pushdowns
5 x 12 x 50kg

27/6/2011

Back (sort of)

Towel pullups
5 x 12 x BW


Band rows (green bands from Fitness Concept. Supposed to be up to 59lbs resistance)
5 x 20


Band lat pulldowns
5 x 22


Band pulls
2 x 33
1 x 34


Been down with a bit of the flu since Saturday evening and I still wasn't feeling up to it so I didn't go to the gym today. Though, I got too restless doing nothing at home so I improvised and got some back training in anyway since it's back day today.

Got a great pump from the towel pullups and band work, should make it a point to incorporate them in regular training sometimes.

Some back pics after today's makeshift workout:


This post has been edited by -Dan: Jun 27 2011, 09:18 PM

28/6/2011

Chest


DB incline bench press
2 x warmup x 10kg
5 x 12 x 25kg


Hammer strength chest press
4 x 10 x 35kg per side
1 x 15 x 25kg per side


DB incline flyes
5 x 10 x 17.5kg


Machine flyes
5 x 10 x 100lbs


Machine chest press
5 x 10 x 110lbs



For some reason my strength was through the roof today, got some PRs today (sets/reps/weights). I've gotta persuade my gym to get a couple heavier dumbbells, since 25kg is the heaviest they get to now and I'm getting quite comfortable using them. DB flyes moved up by 2.5kg as well!




Thanks, bro. I'm trying to bulk as cleanly as I can. I'd rather keep it steady than just try to shoot my weight up and gain a shitload of fat in the process like I stupidly did before.

30/6/2011

Shoulders & traps


Seated DB shoulder press
2 x warmup x 10kg
5 x 10 x 25kg


DB reverse flyes
5 x 12 x 12.5kg
1 x 15 x 12.5kg


Seated front plate raises
5 x 12 x 20kg


Single-arm cable side lateral raises
5 x 10 x 15kg


Face pulls
5 x 12 x 40kg


DB shrugs
5 x 20 x 25kg

This post has been edited by -Dan: Jul 1 2011, 05:54 PM

Supposed to do legs today, but my back was having one of those days again. So I decided not to risk anything.

2/7/2011

Arms

Biceps

Chin ups (warmup)
2 x 15


BB curls
4 x 10 x 27.5kg


Two-arm cable curls (looks like front double bicep pose)
1 x 12 x 20kg
1 x 12 x 25kg
1 x 12 x 30kg
1 x 15 x 30kg


DB preacher curls (L/R)
4 x 12/10 x 10kg


Alternating DB curls
4 x 10 x 12.5kg


Alternating machine preacher curls
1 x 15/13 x 30lbs
1 x 12/10 x 35lbs
2 x 12/10 x 30lbs



Triceps


Dips
2 x 15 x BW (warmup)

4 x 10 x BW+20kg DB


EZ bar skull-crushers
4 x 10 x bar+20kg


Rope pulldowns
4 x 12 x 50kg


Machine dips
4 x 12 x 200lbs


Tricep pushdowns (bar extension)
1 x 15 x 65kg
1 x 15 x 80kg
1 x 15 x 90kg
1 x 15 x 100kg

5/7/2011


Back

Wide-grip pullups
3 x 12 x BW


V-bar pulldowns
5 x 12 x 120lbs


Two-arm DB rows
5 x 12 x 25kg


Seated cable rows
4 x 12 x 100kg
1 x 16 x 100kg


Wide-grip pulldowns
1 x 22 x 80lbs
1 x 20 x 80lbs
1 x 19 x 80lbs

6/7/2011

Chest


DB incline bench press
2 x warmup x 12.5kg
5 x 12 x 25kg


Hammer-strength machine chest press
3 x 10 x 40kg per side
1 x 10 x 35kg
1 x 9 x 35kg, (dropset) 10 x 20kg


DB incline flyes
5 x 10 x 17.5kg


Cable flyes
4 x 12 x 30kg
1 x 15 x 30kg
1 x 20 x 20kg


Pushups (burnout set)
1 x 13

This post has been edited by -Dan: Jul 6 2011, 06:41 PM

7/7/2011

Shoulders & Traps


Machine shoulder press (I'm going to just assume the weight is in lbs cause it doesn't say on the machine. )
3 x 15lbs x warmup

1 x 80lbs x 12
3 x 100lbs x 10
1 x 85lbs x 10


Cable reverse flyes
5 x 12 x 30kg


DB side lateral raises
5 x 10 x 10kg DBs


DB front raises
5 x 10 x 12.5kg


Cable upright rows
5 x 12 x 55kg


DB shrugs
5 x 16 x 25kg

8/7/2011

Legs


Squats
2 x warmup x empty bar

1 x 12 x 60kg
1 x 10 x 80kg
1 x 10 x 80kg
1 x 4.5 x 100kg (screwed up my breathing and got stuck in the hole. ended up dumping the bar on the safeties)
1 x 8 x 90kg


Leg presses
3 x 10 x 170kg
1 x 10 x 180kg
1 x 12 x 180kg
1 x 12 x 190kg


DB lunges (per leg)
1 x 8 x 17.5kg
2 x 8 x 15kg plate (the 15 and 17.5kg DBs got taken by someone else so I settled for the plates)


Alternating leg extensions (R/L)
3 x 12/10 x 30lbs
1 x 15/12 x 30lbs


Leg curls
4 x 12 x 100lbs


DB calf raises
5 x 15 x 25kg


Intense, mang!

9/7/2011

Arms


Biceps

BB curls
2 x warmup x 12.5kg

4 x 10 x 27.5kg


Standing side bicep curls
5 x 12 x 30kg


DB spider curls
1 x 12 x 7.5kg
1 x 12 x 10kg
2 x 12 x 12.5kg


Alternating DB preacher curls(L/R)
4 x 12/10 x 10kg


Zottman curls
4 x 11 x 7.5kg


Triceps

CGBP
4 x 10 x 70kg


Skullcrushers
1 x 12 x EZ bar+20kg
3 x 10 x EZ bar+30kg

supersetted with:

Overhead tricep extensions
2 x 10 x 7.5kg
2 x 12 x 5kg


Single-arm tricep pulldowns (L/R)
2 x 12/10 x 15kg
2 x 12/10 x 20kg


Machine dips
4 x 12 x 200lbs


Tricep pushdowns (w/ bar extension)
3 x 12 x 100kg
1 x 12 x 100kg + dropsets of 80kg/60kg/40kg/30kg


Got an insane pump in the arms today, couldn't scratch my head for a while.

If you do any exercise wrongly you risk getting injured. But no, I've never hurt my knees squatting.

This post has been edited by -Dan: Jul 9 2011, 11:29 PM

^This

If you let your knees cave in or you push your knees way to far out, you risk injuring them. In other words, keep the knees pointing in the same direction the feet are pointing in.

10/7/2011

Back


Pull ups
5 x 12 x BW


V-bar pulldowns
4 x 12 x 120lbs


T-bar rows (or rather v-bar, since I used a regular barbell and the v-bar attachment)
1 x 6 x 20kg (first time doing the exercise, so I did a set to get the movement right first)
5 x 12 x 50kg
1 x 15 x 40kg


Seated cable rows
5 x 12 x 100kg