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

Lol...Nope..Cause usually when I want to start my legs, there is someone using the squat rack for so long. So I decided not to wait for him and do my Leg Presses...

But now I Just started Hypertrophy. Squats are KILLING me...HAHA

---

Added on September 7, 2010, 10:06 amI didn't post my workouts last week because I was going to start my hypertrophy this week. Thus, I used my sessions last week to get my Rep Max.
Just started my Hypertrophy this week. Its Killing me!!!! But its worth it

7/9/2010

Workout A

Squats

2 x 15 x 135lbs

Bench Press

2 x 15 x 100lbs

Military Press

1 x 15 x 25kg
1 x 6 x 25kg
1 x 8 x 25 kg < Too exhausted. I wont put too many compound exercises in 1 workout anymore.

Pendlay Row

2 x 15 x 25kg

Preacher Curl

2 x 15 x 25lbs

Skull Crush

2 x 15 x 12.5kg

Dumbbell Shrugs

2 x 15 x 25lbs

Seated Calf Raise

2 x 15 x 70lbs

Lat Pulldown

2 x 15 x 60lbs

Incline Crunch

2 x 15 x BW

First time doing Full body workout with 2 sets of 15 reps. I almost struggled each exercises even though the weights weren't my max. Gosh. Later on I'll be increasing the weights more and gonna suffer. LOL. One mistake I did which is inserting too many compound workouts in my workouts. Thus I'm splitting into two workouts. *see my first page for my workout A n B*

This post has been edited by elvenchou1987: Sep 7 2010, 10:06 AM

Yeah Yeah..HST is not hypetrophy meh?

Hahaha...

ITs very Tiring. Yesterday was my first day. I put 4 compound exercises back to back. I was almost down on my knees.

Thats why I have workouts A and B done separately with 2 compound exercises each

Hmm...Deadlifts are for back and leg curls are for hamstrings. Different part.
Perhaps I'll substitute deadlifts for pendlay rows. Nvm. Since I've started already, I think I'll do deadlifts the next cycle. Don't really like Deadlifts.

U on HST too?

Haha..Thanks for the info mate!!!

8/9/2010

Workout B

Leg Press

2 x 15 x 140lbs

Dumbbell Shoulder Press

2 x 15 x 25lbs

Bench Press

1 x 15 x 115lbs
1 x 9 x 115lbs
1 x 4 x 115lbs

Leg Curl

2 x 15 x 30lbs

PullUps

2 x BW X failure

Chinups

2 x BW x failure

Pendlay Row

2 x 15 x 30kg

Weighted Bench Dips

1 x 15 x BW + 25lbs
1 x 12 x BW + 25lbs
1 x 4 x BW + 25lbs

Barbell Curl

2 x 15 x 15kg

Seated Calf Raise

2 x 15 x 80lbs

Vertical Leg Raise

2 x 15

Dumbbell Shrugs

2 x 15 x 30lbs

Today not as tired as my 1st day of HST. Due to less compound exercises. Thus don't really feel the kick. Muscle also didn't sore much the next day.

10/9/2010

Workout A

Squats

1 x 15 x 150lbs
1 x 10 x 150lbs
1 x 5 x 150lbs

sigh..still can't complete 2nd set 15 reps

Seated Calf Raise

2 x 15 x 90lbs

Military Press

1 x 15 x 27.5kg
1 x 9 x 27.5kg
1 x 5 x 27.5 kg

Again..failed at 2nd set....

Pendlay Row

2 x 15 x 32.5kg

Dips

2 x BW till fail

Skull Crush

2 x 15 x 15kg

Preacher Curl

2 x 15 x 30lbs

Dumbbell Shrugs

2 x 15 x 35lbs

Incline Crunch

2 x 15

Lat Pulldown

2 x 15 x 70lbs

---

Added on September 13, 2010, 11:13 am12/9/2010

Workout B

Bench Press

1 x 15 x 120lbs
1 x 12 x 120lbs
1 x 3 x 120lbs

Leg Press

2 x 15 x 150lbs

Shoulder Dumbbell Press

2 x 15 x 30lbs

Leg Curls

2 x 15 40lbs

Chin Up/ PullUp

2 x Till failure

Pendlay Row

2 x 15 x 35kg

Seated Calf Raise

2 x 15 x 100lbs

Dumbbell Shrugs

2 x 15 x 40lbs

Weighted Bench Dip

2 x 15 x BW + 30lbs

Bbell Curl

2 x 15 x 17.5kg

Vertical Leg Raise

2 x 15

---

Added on September 15, 2010, 10:09 am14/9/2010

Workout A[/SIZE]

Squats

2 x 15 x 160lbs

Seated Calf Raise

2 x 15 x 110lbs

Military Press

1 x 15 x 30kg
1 x 9 x 30kg
1 x 5 x 30kg

Dips

2 x BW x till failure

Pendlay Row

2 x 15 x 37.5kg

Skull Crush

1 x 15 x 17.5kg
1 x 12 x 17.5kg
1 x 3 x 17.5kg

Preacher Curl

2 x 15 x 35lbs

Dumbbell Shrugs

2 x 15 x 45lbs

Lat Pulldown

2 x 15 x 80lbs

Incline Crunch

2 x 15

---

Added on September 18, 2010, 1:54 am[SIZE=7]17/9/2010

Workout B

Bench Press

1 x 15 x 125lbs
1 x 10 x 125lbs
1 x 5 x 125lbs

Leg Press

2 x 15 x 150lbs


Dumbbell Press

1 x 15 x 40lbs
1 x 10 x 40lbs
1 x 4 x 40lbs

Leg Curl

2 x 15 x 50lbs

Pullups/Chinup

2 x BW x Till failure

Pendlay Row

3 x 10 x 40kg <- Cannot lift 15 reps, so i made it 10 reps of 3 sets

Weighted Bench Dip

1 x 15 x BW + 35lbs
1 x 10 x BW + 35lbs
1 x 5 x BW + 35lbs

Alternate Dumbbell Curls

2 x 15 x 10kg <- My wrist hurts when doing barbell curl. Thus i switch to this...

Hanging Leg Raise

2 x 15

Dumbbell Shrugs

2 x 15 x 50lbs

This post has been edited by elvenchou1987: Sep 18 2010, 01:54 AM