16/8/2013

Legs


Leg extensions
5 x 15 x 90kg


Lying leg curls
5 x 8 x 30/35/40/40/40kg


Seated calf raises
6 x 10 x 70/70/70/60/60/40kg

supersetted with

bodyweight calf raises x 10


Lower back is still sore from deadlifts so I structured today's workout accordingly. Changed my form on leg curls, toes pointed (flexing calves). Seems to take the calves out of the movement and places more emhasis on the hamstrings, which of course makes it harder. Also trying out Ben Pakulski's calves training method by supersetting bodyweight calve raises with the weighted calves movement. Talk about a crazy pump.

This post has been edited by -Dan: Aug 16 2013, 04:50 PM

17/8/2013

Push workout


Incline BP
1 x 5 x 80kg
4 x 5 x 85kg


OHP
3 x 5/5/4 x 65kg
2 x 6/7 x 60kg


Incline DB flyes
3 x 10 x 40lbs


DB lateral raises
3 x 12 x 25lbs


Dips
3 x 12/10/10 x BW+20kg


Alternating rope triceps pulldowns
3 x 10 x 23kg

nice routine! but this kind of routine not recommended to beginner lifter right?

Trainees of any level can utilize a legs/push/pull routine. All you need to do is start out with lower volume per workout as a beginner.

i meant...your previous routine

Squat: 1x20
Pullovers: 1x20
Stiff-legged deadlift: 1x15
Pullovers: 1x20
Bench press: 2-3 x 10
Bent row: 2-3x15
Military press: 2-3 x 12

it train multiple group of muscle right?
what purpose to train like this?

You would be much better off starting on a linear progression program like Stronglifts/Starting strength, or something which incorporates compound movements within the lower rep range. With high reps, your form will inevitably break down, and if you're a beginner, you need to focus on
1. Perfecting your form, and
2. Building up a good strength base.

18/8/2013

Pull workout


Sumo deads
4 x 5 x 120kg
1 x 7 x 120kg


HS pulldowns
3 x 8 x 35kg


HS rows
3 x 8 x 70kg


DB shrugs
3 x 15 x 120/115/115lbs


Reverse DB flyes
3 x 12 x 25lbs


DB curls
4 x 8 x 45lbs


First 2 worksets of deadlifts felt awkward but the 3rd set onwards felt really solid. Slowly but surely getting my form right.

This post has been edited by -Dan: Aug 18 2013, 05:17 PM

oh i see! i get your point now
recently i saw a guy youtube channel...
that he suggest that mix strength and mass training at the same time...
something like this....
benchpress,
1st set: super heavy,low reps
and 2nd and 3rd set: normal weight,normal reps...
it gonna work right? cuz i think it's really good for me...

You're hardly going to improve strength drastically by doing one strength-focused set for an exercise. As a beginner, unless you already have a good grasp on structuring a routine, don't try to fiddle around with or create your own program. Choose an already-made, well-structured routine and just train consistently.

alright! got it! thanks mate!!!

20/8/2013

Legs


Front squats
5 x 5 x 115kg

5 x 8 x 80kg


Lying leg curls
5 x 8 x 40kg


Standing calf raises
5 x 10 x 120/130/140/150/160kg

supersetted with

Body weight calf raises
5 x 10

Hey Dan, great weights. How long you take to complete the workout? Hw many rest time normally U took?

21/8/2013

Push workout


Incline bench press
5 x 5/5/5/5/6 x 85kg


OHP
5 x 5 x 65kg


Incline DB flyes
3 x 10 x 40lbs


Seated DB lateral raises
3 x 12 x 25lbs


Overhead DB triceps extensions
3 x 10 x 35lbs


Alternating cable triceps pulldowns
3 x 10 x 23kg

Generally take about 1-1.5 hours including warm ups. Rest time depends, really. For the big lifts, ie squats, deads, BP and OHP I take however long I need before hitting the next set. Everything else is generally 1-2 minutes.

22/8/2013

Pull workout


Deadlifts
5 x 5/5/5/5/6 x 125kg


HS pulldowns
3 x 8 x 35kg


Straight bar cable rows
3 x 10 x 80kg


Alternating lat pulldowns
3 x 10 x 30kg


Face pulls
3 x 10 x 35kg


Reverse DB flyes
3 x 12 x 25lbs


DB curls
3 x 10/10/9 x 45lbs


DB preacher curls
3 x 10 x 25lbs

29/8/2013

Push workout


Incline bench press
4 x 6/6/5/6 x 85kg


OHP
4 x 6/5/5/5 x 65kg


Flat bench press
3 x 10 x 80kg


Seated DB lateral raises
3 x 12 x 25lbs


Overhead DB triceps extension
4 x 10 x 35lbs


Skipping legs this week because I've just climbed Mt. Kinabalu and the legs are on fire.

30/8/2013

Pull workout


Chest-supported rows
1 x 10 x 57.5kg
1 x 8 x 60kg
1 x 6 x 62.5kg
1 x 9 x 55kg


Pull-ups
3 x 8 x BW+15kg


Straight bar cable rows
3 x 10 x 80kg


DB shrugs
3 x 15 x 120lbs


Face pulls
3 x 10 x 35kg


Hammer curls
3 x 10 x 50lbs


DB preacher curls
3 x 10 x 25lbs

1/9/2013

Legs


Front squats
5 x 8 x 100kg


Lying leg curls
5 x 10/10/9/8/8 x 45kg


Single-leg leg press
3 x 12/12/10 x 40/60/80kg


Decided to do a more hypertrophy-centric workout today. And skipped calves cause they're still sore.

2/9/2013

Push workout


DB bench press
1 x 8 x 95lbs
2 x 5/3.5 x 100lbs
2 x 8/7 x 90lbs


OHP
5 x 8/6/6/6/5 x 60kg


Incline DB flyes
3 x 10 x 40lbs


Seated DB lateral raises
3 x 12 x 25lbs


Alternating cable triceps pushdowns
4 x 15/15/13/13 x 17kg

3/9/2013

Pull workout


Deadlifts
4 x 6/5/5/5 x 125kg
1 x 10 x 125kg*


HS pulldowns
3 x 10 x 35kg


HS rows
3 x 8/8/10 x 70/75/80kg


Face pulls
4 x 12/12/11/11 x 35kg


DB curls
3 x 9 x 45lbs

*straps & belt

5/9/2013

Legs


Front squats
5 x 3 x 120kg


Lying leg curls
5 x 10/10/10/9/9 x 45kg


Single-leg leg press
4 x 8 x 80kg


Seated calf raises
5 x 10 x 70/70/60/60/60kg

supersetted with

Standing calf raises
5 x 10 x BW


Decided to do triples today. Felt easy.