24/4/2013

Pull workout


Machine rows
4 x 8 x 80kg


Lat pulldowns
4 x 8 x 75kg


Single arm lat pulldowns
3 x 10 x 26kg


Rear delt flyes
5 x 12 x 10kg


Seated DB curls
5 x 10 x 12kg

29/4/2013

Push workout


Incline bench press
4 x 7/7/6/5 x 70kg
1 x 9 x 65kg


Overhead press
5 x 5 x 50kg


Machine shoulder press
3 x 8 x 35kg


Machine chest press
4 x 8 x 75kg


Overhead DB extensions
4 x 12/12/11/10 x 14kg

2/5/2013

Pull workout


Machine rows
3 x 8 x 85kg


Machine pulldowns
3 x 8 x 75kg


DB rows
3 x 15/12/12 x 40kg


Rear delt flyes
5 x 12 x 10kg


Seated DB curls
4 x 10 x 12kg

8/5/2013

Legs


Front squats
1 x 5 x 90kg
1 x 5 x 92.5kg
2 x 4/5 x 95kg (lost my balance on the 4th rep of the first set of 95kg)

4 x 8 x 65kg


Lunges
3 x 8/7/8 x 45kg


Standing calf raises
4 x 12 x 109kg


Training has been inconsistent lately due to assignments and upcoming exams.

9/5/2013

Push workout


DB bench press
1 x 8 x 36kg
1 x 5 x 38kg
2 x 7 x 36kg


DB shoulder press
4 x 10/10/9/8 x 26kg


Machine chest press
2 x 8 x 75kg
2 x 8 x 70kg


Machine shoulder press
3 x 8 x 35kg


Overhead DB extensions
4 x 12/12/10/10 x 14kg

10/5/2013

Pull workout


Machine pulldown
5 x 8 x 75kg


Machine rows
5 x 8 x 75kg


Reverse flyes
5 x 10 x 12kg


Seated DB curls
5 x 10 x 12kg

14/5/2013

Push workout


Overhead press
1 x 5 x 50kg
4 x 5 x 52.5kg


3 x 10 x 40kg


Incline DB press
1 x 10 x 30kg
2 x 8/5 x 32kg
1 x 8 x 30kg


Incline DB flyes
3 x 10 x 16kg


Overhead DB extensions
4 x 11 x 16kg

16/5/2013

Pull workout


Lat pulldowns
4 x 10/10/9/8 x 82kg


Machine rows
4 x 10/10/8/7 x 75kg


Reverse flyes
4 x 10 x 14kg


Seated DB curls
4 x 10 x 14kg

20/5/2013

Push workout


DB bench press
1 x 10 x 22kg
4 x 8/8/8/7 x 36kg


Overhead press
3 x 5 x 50/52.5/55kg
1 x 3 x 57.5kg


1 x 10 x 40kg
2 x 8 x 42.5kg


Cable triceps pushdowns
3 x 12 x 70kg


Quick workout this morning. Did a push workout instead of legs since I have exams this week and it will be a pain in the ass (literally) to sit for exams after a leg day.

22/5/2013

Pull workout


Pullups
3 x 10


Lat pulldowns
3 x 8 x 82kg


Machine rows
3 x 9/8/10 x 75kg


DB rows
3 x 12 x 40kg


DB shrugs
3 x 15 x 40kg


Reverse flyes
3 x 12 x 12kg


Hammer curls
4 x 10 x 22kg

24/5/2013

Legs


Front squats
1 x 5 x 92.5kg
1 x 5 x 95kg
1 x 4 x 97.5kg
1 x 5 x 92.5kg


5 x 8 x 65kg


BB lunges
3 x 7 x 45kg


Leg curls
3 x 10 x 70kg


Calf raises
5 x 12 x 109kg


Tweaked my form on calf raises a little, really hit my calves hard.

25/5/2013

Push workout


Bench press
2 x 5/4 x 90kg
2 x 5 x 85kg


Overhead press
1 x 5 x 50kg
2 x 4 x 52.5kg
1 x 5 x 50kg

1 x 8 x 40kg
2 x 7 x 42.5kg


Incline DB flyes
4 x 10 x 16kg


Overhead triceps extensions
2 x 10 x 16kg
2 x 16/15 x 12kg


Felt really really weak on bench.

4/6/2013

Push workout


Incline bench press
5 x 7/6/6/6/5 x 70kg


Overhead press
1 x 5 x 50kg
1 x 5 x 52.5kg
2 x 5 x 50kg

3 x 8 x 42.5kg


Incline DB flyes
3 x 10 x 16kg


Overhead DB triceps extensions
4 x 9 x 16kg


Decent workout. Large gap between this and my last workout due to exams and a strained muscle in my mid-back.

6/6/2013

Pull workout


Pullups
3 x 10


V-bar pulldowns
3 x 8/8/7 x 75kg
1 x 8 x 68kg


Machine rows
4 x 8 x 70kg


Reverse DB flyes
5 x 12 x 14kg


Seated DB curls
3 x 10/9/7 x 14kg
1 x 10 x 12kg

14/6/2013

Push workout


DB press
1 x 10 x 80lbs
2 x 7/6 x 85lbs
1 x 8 x 80lbs


Overhead press
1 x 10 x 50kg
3 x 7/6/6 x 55kg


Incline HS chest press
1 x 10 x 35kg
2 x 8/7 x 37.5kg
1 x 8 x 35kg


Overhead press
3 x 10 x 45kg


Overhead DB extensions
2 x 9/8 x 35lbs
1 x 9 x 30lbs
1 x 10 x 25lbs


Arrived back in Malaysia on Tuesday and finally got to the gym! I'm convinced that the barbells here are slightly lower than 20kg, compared to the ones in Manchester.

15/6/2013

Pull workout


Deadlifts
2 x 10 x 60kg
2 x 5 x 100kg


Lat pulldowns
2 x 8/7 x 80kg
1 x 9 x 75kg


HS rows (simultaneous/weight per side)
3 x 8 x 50kg


DB shrugs
3 x 15 x 90lbs


Face pulls
3 x 10 x 20/25/30kg


Seated DB curls
4 x 10 x 35lbs


Tried deadlifting to see how my back would take to it. Felt some discomfort during the second set of 100kg and decided to stop it there. Not worth it. Otherwise a good workout and I really pushed my grip strength today as I only used straps on the shrugs.

17/6/2013

Legs


Leg press
1 x 8 x 240kg
4 x 8 x 280kg


Front squats
5 x 8 x 70kg


Lying leg curls (new machines in the gym! )
3 x 10 x 40/45/50kg
1 x 10 x 55kg
1 x 7 x 55kg + 4 x 40kg


Seated calf raises
3 x 10 x 60kg


Standing calf raises
3 x 12 x 100kg


Still working on getting my poundages up again, but a good workout nonetheless.

18/6/2013

Push


DB bench press
1 x 8 x 80lbs
3 x 6/6/5 x 90lbs
1 x 7 x 80lbs


Overhead press
1 x 6 x 55kg
1 x 4 x 60kg
3 x 6 x 55kg

3 x 10 x 45kg


Incline HS chest press
4 x 8 x 35kg


Overhead DB extensions
4 x 12/12/11/10 x 30lbs

19/6/2013

Pull workout


Chest supported rows
3 x 8 x 50kg


Lat pulldowns
3 x 8 x 80kg


HS rows
3 x 10 x 55/60/65kg


DB shrugs
1 x 20 x 90lbs
2 x 15 x 100/105lbs


Face pulls
4 x 10 x 30kg


DB curls
4 x 10 x 35lbs



Leg raises
5 x 20

supersetted with

Machine crunches
5 x 20 x 17kg

21/6/2013

Push workout


Incline bench press
1 x 8 x 70kg
4 x 6 x 80kg


Overhead press
2 x 6 x 55kg
3 x 5 x 60kg


DB flyes
3 x 8 x 40lbs


Seated lateral raises
3 x 10 x 25lbs


Alternate arm triceps pulldowns
4 x 10 x 29kg