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

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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

HST?

Yeah Yeah..HST is not hypetrophy meh?

yeah its hypertrophy, tell me how it goes! i always wanted to try but the total volume of exercises done in 1 day is enough to kill hahaha

Hahaha...

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

ahhah careful! sometimes when u exhaust too much your workout may not be as effective as if you did less parts in a day!

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

ooo was looking for that, cuz when I looked earlier it wasnt up on the first page yet haha. why not put deadlifts on workout B instead of leg curls? currently im also workout A n B wit an arms+squats day if I can find time. A - squat B - deadlift.

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?

deadlift isnt exactly back.. its a compound that hits almost ur whole body. deads hit the hams really bad also if done correctly. ytd when I did deads no feel on the hams, today hams in DOMS ._. ahahha well if u don like tats a personal preference, no worries haha.. nop. im on body part split, with the condition that I gotta squat or deadlift whenever I hit the gym.

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

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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

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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

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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

19/9/10

Workout A

Squats

3 x 10 x 165lbs

Seated Calf Raise

3 x 10 x 90lbs

Military Press

3 x 10 x 30kg

Pendlay Row

3 x 10 x 30kg

Dips

3 x Till failure

SkulL Crush

3 x 10 x 15kg

Preacher Curl

3 x 10 x 30lbs

Barbell Shrugs

3 x 10 x 50lbs

Lat Pulldown

3 x 10 x 80lbs

Inclince Crunch

3 x 10

19/9/10

Workout A

Squats

3 x 10 x 165lbs

Seated Calf Raise

3 x 10 x 90lbs

Military Press

3 x 10 x 30kg

Pendlay Row

3 x 10 x 30kg

Dips

3 x Till failure

SkulL Crush

3 x 10 x 15kg

Preacher Curl

3 x 10 x 30lbs

Barbell Shrugs

3 x 10 x 50lbs

Lat Pulldown

3 x 10 x 80lbs

Inclince Crunch

3 x 10

21/9/2010

Workout B

Bench Press

3 x 10 x 120lbs

Leg Press

3 x 10 x 140lbs

Leg Curl

3 x 10 x 50lbs

Shoulder Dumbbell Press

3 x 10 x 30lbs

Pullup + Chin Up

2 x Till Failure

Pendlay Row

3 x 10 x 32.5kg

Weighted Dips

3 x 10 x BW + 30lbs

Bbell Curl

3 x 10 x 17.5kg

Leg Raise

3 x 10 x BW

Shoulder Shrug

3 x 10 x 70lbs

Seated Calf Raise

3 x 10 x 100lbs

25/9/2010

Workout B

Bench Press

3 x 10 x 125lbs

Leg Press

3 x 10 x 150lbs

Leg Curl

3 x 10 x 60lbs

Seated Calf Raise

3 x 10 x 110 lbs

Pullups

2 x Till failure

Dumbbell Shoulder Press

3 x 10 x 35lbs

Pendlay Row

3 x 10 x 37.5kg

Weighted Dips

3 x 10 x BW + 35lbs

One Arm Dumbbell Curl

3 x 10 x 25lbs - each arm

Shrugs

3 x 10 x 90lbs

27/9/2010

Workout A

Squats

3 x 10 x 185lbs

Seated Calf Raise

3 x 10 x 120lbs

Military Press

1 x 10 x 35kg
2 x 7 x 35kg

Dips

3 x 10 x Till Failure

Pendlay Row

3 x 10 x 40kg

Skull Crush

1 x 10 x 20kg
2 x 7 x 20kg

Preacher Curl

3 x 10 x 40lbs

Lat Pulldown

1 x 10 x 100lbs
2 x 8 x 90lbs

Incline Crunch

3 x 10