6/9/2013

Push workout


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


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


Bench press
3 x 10/8/9 x 80kg


Seated DB lateral raises
3 x 12 x 25lbs


Overhead DB triceps extensions
4 x 10 x 35lbs

7/9/2013

Pull workout

Deadlifts
1 x 5 x 130kg


HS pulldowns
4 x 10 x 35kg


DB preacher curls
4 x 10 x 30lbs


Tweaked my knee LCL while warming up on deadlifts. Only managed one workset before giving in to the pain. So I just did a few quick sets of pulldowns and curls and left. Terrible day.

This post has been edited by -Dan: Sep 7 2013, 02:59 PM

10/9/2013

Push workout


DB bench press
5 x 5/5/5/5/4 x 100lbs


OHP
5 x 5 x 65kg


Incline DB flyes
3 x 10 x 40/45/45lbs


Seated DB lateral raises
3 x 12 x 25lbs


Overhead DB triceps extensions
4 x 12 x 35lbs


Good workout. Hit my goals of pressing the 100 pounders for straight sets, 1 or 2 weeks late but got there in the end.

11/9/2013

Pull workout


BB rack rows
1 x 10 x 80kg
4 x 7 x 90kg


HS pulldowns
3 x 10 x 37.5kg


Hyperextensions
3 x 15 x BW+20kg


DB shrugs
4 x 15 x 120/125/125/125 lbs


DB preacher curls
4 x 10 x 30lbs

13/9/2013

Push workout


Incline bench press
5 x 6 x 85kg


DB shoulder press
5 x 8 x 65lbs


Incline DB flyes
3 x 10 x 45/50/50lbs


Seated DB lateral raises
3 x 9/8/9 x 30lbs


Alternating cable triceps pushdowns
4 x 10 x 23kg


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

supersetted with

BW calf raises
5 x 10


No leg days this week. Letting my knee recover.

14/9/2013

Pull workout


Rack rows
5 x 7 x 90kg


HS rows
3 x 8 x 80kg


Face pulls
4 x 12 x 35kg


DB preacher curls
4 x 10 x 30lbs

shiiiiieeettttt, 100lbs. killin' it. next goal?

I'd like to say the next goal would be 120s but I'm back in uni now in Manchester and the DBs in my gym only go to 40kg.

Probably will work more on my incline and flat BB bench now. And I'll be trying to work up to 1x BW on OHPs.

18/9/2013

Legs


Leg extensions
5 x 10 x 85/95/105/110/112.5kg


Machine leg press
4 x 10 x 180/190/200/202.5kg (maxed out)


Leg curls
4 x 8 x 75kg


The problem with the UK is that everyone squats and deadlifts. And that IS a problem because it's so much harder to find a free barbell and squat rack. No squats today because of this

19/9/2013

Push workout


Incline BB bench press
5 x 5 x 80kg


OHP
2 x 5 x 60kg
3 x 5 x 57.5kg


Machine chest press
3 x 10 x 75/82.5/85kg


Seated DB lateral raises
3 x 12 x 12kg


Overhead DB triceps extensions
1 x 12 x 16kg
3 x 9 x 18kg


Yep, barbell back home in Malaysia definitely was lighter than a standard 20kg barbell by about 5kg. At least now I have an accurate gauge of my poundages.

20/9/2013

Pull workout


Rack rows
4 x 5/6/6/8 x 80kg


Lat pulldowns
3 x 9/9/8 x 89kg


Machine rows
3 x 10 x ~80kg (something between 75 and 82.5kg. The sticker on the weight adjusting thing is gone )


Face pulls
1 x 15 x 45kg
2 x 12 x 55kg


DB shrugs
3 x 20 x 40kg


DB preacher curls
4 x 10 x 14kg

23/9/2013

Legs


Front squats
1 x 5 x 100kg
4 x 4/5/5/4 x 110kg

5 x 10 x 70kg


Leg curls
5 x 8 x 75kg

24/9/2013

Push workout


Flat DB bench press
3 x 7/7/5 x 40kg


OHP
3 x 5 x 60kg


Incline DB flyes
3 x 10 x 20kg


Seated DB lateral raises
3 x 10 x 14kg


Overhead DB triceps extensions
4 x 10 x 18kg


The handles of the damn dumbbells here are thick as f***, easily over an inch thick. Couple that with my small hands and it just makes things difficult.

25/9/2013

Pull workout


Pulldowns
4 x 10/10/9/9 x 89kg


Machine rows
4 x 10/9/8/9 x ~80kg


Reverse DB flyes
5 x 12 x 12kg


BB curls
4 x 10 x 35kg

27/9/2013

Push workout


Incline bench press
1 x 5 x 80kg
3 x 5 x 82.5kg
1 x 5 x 80kg


OHP
1 x 5 x 60kg
1 x 5 x 62.5kg
2 x 4 x 65kg
1 x 5 x 60kg


Incline DB flyes
3 x 10 x 20/22/22kg


Seated DB lateral raises
3 x 10 x 14kg


Overhead DB triceps extensions
4 x 12/10/10/10 x 18kg

28/9/2013

Pull workout


BB rows (on 3" platform)
4 x 7/7/7/10 x 80kg


Lat pulldowns
3 x 8 x 89kg


DB shrugs
3 x 20 x 40kg


DB reverse flyes
3 x 10 x 14kg


DB regular + hammer curls (as many regular as I can, then switch to hammer curls)
1 x 8/0 x 22kg
2 x 6/2 x 24kg
1 x 4/4 x 24kg


Not the best workout.

4/10/2013

Legs


Leg extensions
5 x 10 x 100/102.5/105/107.5/110kg


Front squats
1 x 12 x 60kg
4 x 10 x 70kg


BB lunges
3 x 8 x 60kg


Standing calf raises
5 x 12 x 110kg


Finally got into the gym, was super busy with uni work. Smith machine wasn't free so I did calf raises in the power cage with a regular bar. They're WAY harder than on a smith machine due to having to maintain balance.

5/10/2013

Push workout


Incline bench press
1 x 5 x 80kg
2 x 4 x 82.5kg
2 x 4 x 80kg


OHP
1 x 5 x 60kg
2 x 4 x 62.5kg
2 x 5/4 x 60kg


Machine chest press
1 x 10 x 80kg
2 x 8 x 85kg


Seated DB lateral raises
3 x 10 x 14kg


Overhead DB triceps extensions
4 x 10 x 18kg


Meh.

6/10/2013

Pull workout


Lat pulldowns
3 x 10/10/9 x 89kg


DB rows
5 x 12 x 40kg


DB shrugs
3 x 15 x 40kg


Face pulls
1 x 12 x 50kg
2 x 10 x 60kg


Seated DB curls
5 x 10 x 14kg

Hey man due to the similarity of your program to mine, would like to ask for your personal opinion on this.

Do you feel burnt out from your chest workout (when you do chest > triceps > shoulder, in this order) ?

I felt that I'm not doing justice for my shoulder workout on push days as I've fatigued my chest and triceps when I'm finally reaching my shoulder workout.