29/7/2010

Shoulders

Military Press

2 x 10 x 30kg
1 x 9 x 30kg
2 x 5 x 32.5kg

Side Lateral Raise

3 x 10 x 6kg
1 x 8 x 7kg
1 x 6 x 8kg

Seat Dumbbell Press

2 x 12 x 10kg
3 x 10 x 35lbs

Upright Row

3 x 10 x 17.5kg
1 x 10 x 20kg

Abs

Leg Raise

3 x 15

Incline Crunch

3 x 15

Heh, I'm following your journal because I believe we almost have the same physique minus the bodyfat difference. Hope you don't mind.

I've been at 10% bf all along so all my gains have all been pure muscle mass. Imagine how skinny I was, 180cm @ 52kg ish. I'm now almost 65kg and I think my strength gain has been pretty good. My target weight is 80kg maintaining my 10% bf. For supplements, I take whey and just started casein 2 weeks ago.

Yea I have my own journal in my phone's notepad which I key in during my workouts.

I see. Gosh..how you keep those low body fats? Mind sharing secrets? lol. Meaning now you got quite tonned body la? lol

Does casein effect alot of ur performance / changes? What brand you bought and how much is it? If its worthwhile, i might try it! hehe

2/8/2010

Chest

Bench Press

1 x 10 x Bbell
1 x 10 x 95lbs
2 x 10 x 115lbs
1 x 10 x 120lbs
1 x 6 x 120lbs
1 x 6 x 115lbs
1 x 10 x 95lbs

Dumbbell Fly

2 x 10 x 10kg
2 x 10 x 25lbs

Cable Pull

1 x 10 x 20lbs
1 x 10 x 30lbs
3 x 10 x 40lbs

incline dumbbell press

1 x 10 x 10kg
1 x 8 x 25lbs
1 x 6 x 25lbs
2 x 10 x 10kg

Biceps

Preacher Curl

3 x 10 x 35lbs + bbell

Alternate Dumbbell Curl

3 x 10 x 20lbs

It may be because I never really went on a crazy bulk, just eating more than I should everyday and maintaining my daily protein intake. Both my whey and casein are from Optimum Nutrition and I get them both from Bata in the food market section, you can check the price there. I wanted to try casein because I've read from many sources that it is better to take casein than to take whey before you sleep. So, no, it hasn't really affected my performance except I wake up not feeling as starved.

I see I see..Cool...Hope we can be as fit as possible when time is right. Patience is virtue!!!

4/8/10

Legs

Squats

1 x 10 x 45lbs
1 x 10 x 95lbs
3 x 10 x 165lbs

Leg Raise

3 x 12 x 30lbs

Leg Curl

3 x 12 x 30lbs

Leg Press

1 x 12 x 50 lbs
1 x 12 x 80lbs
3 x 12 x 120lbs
2 x 12 x 130lbs

Calf Raise

1 x 15 x 50lbs
4 x 15 x 80lbs

5/8/2010

Shoulders

Military Press

1 x 10 x 30kg
1 x 9 x 30kg
1 x 8 x 30kg

Side Lateral Raise

3 x 10 x 6kg
3 x 10 x 7kg
1 x 6 x 8kg

Seat Dumbbell Press

3 x 10 x 30lbs

Upright Row

3 x 10 x 20kg


Abs

Leg Raise

3 x 15

Incline Crunch

3 x 15

[6/8/2010

Triceps
[/B]
Skull Crusher

3 x 10 x 17.5kg

Dips

1 x 8 x BW
3 x 5 x BW

Rope Pulldown

3 x 10 x 60lbs
1 x 6 x 70lbs

Tricep Pushdown

1 x 12 x 60lbs
1 x 12 x 70lbs
3 x 12 x 80lbs

---

Added on August 9, 2010, 10:45 pm9/8/2010

Chest

Decline Bench Press

1 x 20 x Bbell (45lbs)
1 x 10 x 95lbs
3 x 10 x 105lbs
1 x 8 x 115lbs
1 x 6 x 115lbs

Cable Fly

3 x 10 x 40lbs
2 x 10 x 50lbs

Flat Dumbbell Press

1 x 12 x 25lbs
1 x 12 x 15kg
1 x 8 x 15kg
1 x 4 x 15kg

Biceps

Cable Curl

3 x 10 x 70lbs
3 x 10 x 80lbs

This post has been edited by elvenchou1987: Aug 9 2010, 10:45 PM

10/8/2010

Back

Pulldown

3 x 10 x 70lbs

Lat Pulldown

1 x 10 x 70lbs
2 x 10 x 80lbs
1 x 8 x 90lbs

Pendlay Row

3 x 10 x 30kg
3 x 10 x 35kg
2 x 10 x 37.5kg

Deadlift

1 x 8 x 50kg
1 x 6 x 50kg
1 x 8 x 50kg

Abs

Leg Raise

3 x 15 x BW

11/8/2010

Legs

Leg Press

1 x 12 x 50lbs
2 x 12 x 100 lbs
1 x 12 x 130lbs
1 x 12 x 150lbs
3 x 12 x 160lbs

Leg Pull

1 x 10 x 20lbs
3 x 10 x 30lbs
2 x 10 x 40 lbs

Leg Raise

3 x 10 x 30lbs
3 x 10 x 40lbs
1 x 10 x 50lbs

Calf Raise,

1 x 15 x 50lbs
3 x 15 x 80lbs

Biceps

21's

3 x 10kg
1 x 12.5kg

13/8/2010

Shoulder

Behind Neck Press, Standing

1 x 12 x 10kg
1 x 12 x 10kg
2 x 10 x 20kg
1 x 8 x 25kg
1 x 5 x 25kg

Shoulder Shrug

1 x 12 x 50 lbs
2 x 12 x 70lbs

Side Lateral Raise

3 x 10 x 20lbs
1 x 5 x 25lbs

Sitting Dumbbell Press

4 x 12 x 30lbs
1 x 10 x 30lbs

Upright Row

3 x 10 x 20kg
1 x 5 x 22.5kg

Abs

Hanging Leg Raise
3 x 16 x BW

Side Bend
3 x 12 x 45lbs

14/8/2010

Arms

SkullCrusher

4 x 10 x 17.5kg

Dips

1 x 10 x BW
1 x 8 x BW
1 x 3 x BW

Rope Pulldown

3 x 10 x 60lbs
1 x 5 x 70lbs

Bent over Tricep Extension

3 x 10 x 60lbs
1 x 10 x 70lbs
1 x 5 x 70lbs

Bicep Cable Curl

3 x 10 x 80lbs
1 x 3 x 90lbs

Preacher Curl

3 x 10 x 40lbs

16/8/2010

Chest

Incline Bench Press

1 x 20 x Bbell Only
2 x 10 x 95lbs
1 x 8 x 95lbs

Flat Bench Dumbbell press

1 x 12 x 25lbs
3 x 12 x 30lbs

Cable Fly

1 x 10 x 40lbs
3 x 10 x 50lbs

Dumbbell Pullover

1 x 10 x 15kg
3 x 10 x 35lbs

Biceps

21's

3 x 10kg
1 x 12.5kg

Cable Curl

1 x 10 x 50lbs
2 x 10 x 60lbs
2 x 10 x 70lbs

---

Added on August 18, 2010, 10:37 am17/8/2010

Back

Pullups

1 x 6 x BW
1 x 4 x BW
1 x 4 x BW

Assisted Pullups

1 x 10 x 70lbs
1 x 7 x 60lbs
1 x 6 x 70lbs

Deadlift

1 x 10 x 30kg
1 x 5 x 50kg
1 x 5 x 50kg
1 x 8 x 50kg
1 x 3 x 55kg

Pendlay Row

2 x 10 x 30kg
2 x 10 x 35kg
2 x 10 x 40kg

Hyperextension

1 x 10 x BW
3 x 10 x BW + 25lbs

Lat Pulldown

2 x 10 x 80lbs
1 x 10 x 90lbs
1 x 6 x 90lbs


This post has been edited by elvenchou1987: Aug 18 2010, 10:37 AM

19/8/2010

Shoulders

Military Press, Behind the back

1 x 20 x Bbell only
3 x 10 x 25kg

Side Lateral Raise

3 x 10 x 25lbs

Front Lateral Raise, Plate

3 x 10 x 25lbs

Seated Dumbbell Press

3 x 10 x 35lbs

Upright Row

3 x 10 x 20kg
1 x 10 x 22.5kg

Abs

Leg Raise

3 x 16 x BW

Incline Crunch

3 x 15

Side Bend, Obliques

3 x 12 x 45lbs

21/8/2010

Arms

Dips

1 x 10 x BW
1 x 8 x BW
1 x 5 x BW

Skull Crush superset with Close Grip Bench Press

3 x 5 x 7 x 20kg

Tricep Pushdown

1 x 10 x 50lbs
1 x 10 x 70lbs
3 x 10 x 80lbs

Rope Pulldown

3 x 10 x 50lbs

Bicep Cable Curl

3 x 10 x 80lbs
1 x 10 x 90lbs

Bicep Dumbbell Curl

3 x 8 x 25lbs

23/8/2010

Chest

Bench Press

1 x 20 x Bbell (45lbs)
3 x 10 x 115lbs
1 x 6 x 120lbs
1 x 8 x 125lbs
1 x 3 x 125 lbs

Incline Dumbbell Press

3 x 10 x 15kg

Cable Fly

3 x 10 x 50lbs
1 x 5 x 60lbs

[SIZE=7]Biceps[/SIZE]

21's

3 x 12.5kg

Cable Curl

3 x 10 x 70lbs

Preacher Curl

3 x 10 x 30lbs

25/8/2010

Shoulders

Behind the Neck press

2 x 10 x 27.5kg
1 x 6 x 27.5kg
1 x 5 x 25kg

Side Lateral Raise

3 x 10 x 20lbs

Dumbbell Press, Seated

3 x 10 x 35lbs

Upright Row

3 x 10 x 20kg

Back

Pullups

4 x 3 x bw

Lat Pulldown

3 x 10 x 70lbs

Deadlift

1 x 8 x 30kg
1 x 8 x 50kg
1 x 5 x 50kg < breathless...

27/6/2010

Triceps

Dips

2 x 10 x Bw
1 x 8 x Bw

One Arm Tricep Extension

1 x 10 x 25lbs
1 x 6 x 25lbs
1 x 10 x 7kg
1 x 10 x 8kg

Bench Dip

1 x 10 x BW
3 x 10 x Bw +25lbs

Rope Pulldown

3 x 10 x 50lbs

Tricep Pushdown

1 x 10 x 50lbs
1 x 10 x 70lbs
2 x 10 x 80lbs

Legs

Leg Press

1 x 10 x 120lbs
1 x 10 x 140lbs
1 x 10 x 150lbs
2 x 10 x 160lbs
1 x 10 x 170lbs

Leg Pull

3 x 10 x 50lbs

Calf Raise, Machine

1 x 15 x 50lbs
2 x 15 x 70lbs

affraid of squat?