18/6/2011

Arms


Biceps

Chinups
3 x 15 x BW


EZ bar preacher curls
1 x 10 x bar+20kg
2 x 10 x bar+25kg
1 x 10 x bar+20kg


Alternating DB curls
5 x 10 x 12.5kg


Single-arm machine preacher curls (L/R)
1 x 12/10 x 25lbs
1 x 12/10 x 30lbs
1 x 11/10 x 35lbs
1 x 10/10 x 35lbs


Barbell 21's
3 x 15kg



Triceps

Close-grip bench press
4 x 10 x 60kg


Single-arm lying triceps extensions
4 x 10 x 10kg


Single-arm triceps pulldowns (palms facing up)
5 x 10 x 25kg


Machine dips
5 x 12 x 200lbs


Rope pulldowns
1 x 10 x 50kg
1 x 10 x 60kg
1 x 10 x 70kg
1 x 10 x 60kg
1 x failure x 60kg/50kg/40kg/30kg/25kg/20kg

20/6/2011

Back


Wide grip pullups
2 x 15 x BW
3 x 5 x BW+17.5kg DB


Two-arm DB rows
5 x 12 x 25kg


Close grip pulldowns
4 x 12 x 110lbs


Wide grip pulldowns
4 x 12 x 90lbs


DB pullovers
3 x 12 x 25kg


DB shrugs
4 x 15 x 25kg


Never tried weighted pullups before so I decided to give them a shot. Tough shit.

This post has been edited by -Dan: Jun 21 2011, 12:33 PM

.

This post has been edited by hoxy: Jun 13 2012, 09:55 PM

Yeah, I had to hold the DB between my thighs. There used to be a proper dip belt in the gym a couple of months ago, but it mysteriously disappeared.

I'll try to get a picture the next time I do them, bro.

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

Between your thighs? How do you manage to balance it? I always put the dumbbell between my feet when doing weighted dips or pullups.

I dunno, it just works for me.

.

This post has been edited by hoxy: Jun 13 2012, 09:55 PM

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.

.

This post has been edited by hoxy: Jun 13 2012, 09:54 PM

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

nice lats bro..
you look reasonable lean for bulking season..

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