Saturday (Oct. 22)

Bench:
2 x 10

CloseGripBenchPress:
2 x 10

Incline Bench:
2 x 10

DB Flies:
2 x 8

Tricep Ext:
2 x 10

Front DB Raise:
2 x 15

Side DB Raise:
2 x 15

*working sets only.

This post has been edited by Kaffatsum: Oct 30 2011, 05:48 PM

Monday (Oct. 24)

BB Curls:
3 x 10

Concentration Curls:
2 x 10

Pullups:
2 x Failure

Lat Pulldowns:
2 x 10

DB Rows:
2 x 10

Seated Cable Rows:
2 x 10

BB Shrugs:
4 x 10

*working sets only.
**pullups only managed 6 or 8 reps i think. Dang, i must use alot of biceps in the pullups??

This post has been edited by Kaffatsum: Oct 30 2011, 05:47 PM

Thursday (Oct 20)

Squats:
3 x 10

Leg Press:
3 x 10

Leg Extensions:
2 x 10

Leg Curls:
2 x 10

Calf:
3 x 10

*working sets only
** Been really inconsistent due to exams and balik kampung and such. Hopefully during school holidays, ill eat more and be more awesome
***Changed programs. Last one yielded little gains (maybe cause i wasnt eating). Weight around 60-62kg. Hoping to reach 65kg by the end of the year. More is better.
****High reps suck

Monday:

BenchPress:
45lbs x 10
90lbs x 10
110lbs x 2 x 10*

CGBP:
90lbs x 2 x 10

Incline Bench:
27.5lbs x 10
33lbs x 8,6,4

DB Flies:
16.5lbs x 10
22lbs x 8,8,10
27.5lbs x 6

DB OverheadExtensions:
27.5lbs x 10
33lbs x 3 x 10

Rope Pulldowns**:
22lbs x ?
33lbs x ?
22lbs x ?

Side DB Raise:
11lbs x 2 x 15

Front DB Raise:
11lbs x 3 x 15

Front Bar Raise*:
?? x 4 x 15-20

*Bench and CGBP was too easy. Need to add weight.
**Rope Pulldowns was just a burnout exercise. Didnt count reps, went by feel.
***BBer asked me to take a bar and do the same thing. dont know how much the bar weighed.

Wednesday:

BB Curls:
45lbs x 10
55lbs x 2 x 10
65lbs x 10

Concentration Curls:
16.5lbs x 3 x 10

Pullups:
4 x Failure

Lat Pulldowns:
100lbs x 10
120lbs x 10+
140lbs x 10+

BTN Lat Pulldowns:
60lbs x 10+
80lbs x 10+
100lbs x 10+

DB Rows:
33lbs x 15,12,12,12

Seated Cable Rows:
110lbs x 3 x 10

BB Shrugs:
135lbs x 10
155lbs x 2 x 10
180lbs x 10

*Spotted on LatPulldowns (both types). Guy wanted me to do atleast 15 reps. huge pump in lats.
**DB Rows were light. Used some weird variation where the DB is way in front of you and you pull. Interesting.

Saturday:

Squats:
45lbs x 10
90lbs x 10
135lbs x 10
180lbs x 2 x 10

Deadlifts:
135lbs x 10
180lbs x 5
225lbs x 10*

Leg Press:
3pps x 10
4pps x 3 x 10

Leg Extensions:
60lbs x 3 x 10

Leg Curls:
60lbs x 3 x 10

Calf Raises:
?? x 4 x 10

*omg, high rep deadlifts suck. granted, i have done deadlifts in 2 weeks, 225 wasnt too heavy but 10reps?!!? so tiring.

Wednesday/ Deadlift and Back:

Pullups:
4 x 10

LatPulldowns:
60lbs x 10
80lbs x 2 x 10
100lbs x 2 x 10
120lbs x 2 x 10
140lbs x 2 x 10
160lbs x 2 x 8

(Lever) SeatedRows:
25lbs x 10
50lbs x 2 x 10
75lbs x 2 x 10
85lbs x 2 x 10
95lbs x 6

DB Rows*:
47.5lbs x 4 x 10

(Cable) SeatedRows:
121lbs x 10
132lbs x 10
143lbs x 10
154lbs x 10
165lbs x 6

Deadlifts:
135lbs x 5
180lbs x 5
225lbs x 3
270lbs x 3
290lbs x 3

*Didnt want to go heavy on DB rows because i didnt have a belt

This post has been edited by Kaffatsum: Apr 11 2012, 08:44 PM

Friday/ Bench and Chest

Bench:
45lbs x 2 x 10
90lbs x 10
110lbs x 2 x 5
135lbs x 3
145lbs x 3
155lbs x 10*

DB Incline Press, DB Flies, Machine Flies, DB Pullovers.



This post has been edited by Kaffatsum: Apr 19 2012, 08:08 PM

Saturday/ Squats and Legs

Squats:
45lbs x 2 x 10
90lbs x 10
135lbs x 10
160lbs x 1
180lbs x 3
225lbs x 3
235lbs x 3
250lbs x 10*

Leg Press:
3pps x 10
4pps x 2 x 10
5pps x 2 x 10
6pps x 10

Leg Extensions and Leg Curls.

Monday/ Press and Shoulders:

ShoulderPress on SmithMachine*:
15lbs x 10
35lbs x 2 x 10
60lbs x 2 x 10
80lbs x 2 x 10
105lbs x 2 x 10*?*

Side Laterals, DB Seated Rear Lateral Raise, BB Upright Rows.

*I am assuming the bar on the smith machine is 15lbs.
**Did around 3 reps before spotter helped me.

This post has been edited by Kaffatsum: Apr 19 2012, 11:06 PM

Friday/ Back and Deadlift:

Pullups:
6 x 8-10

Latpulldowns:
80lbs x 2 x12
100lbs x 2 x 12
120lbs x 2 x 12
140lbs x 2 x 10*

(Lever) Seated Rows:
25lbs x 12
50lbs x 2 x 10
60lbs x 10
70lbs x 2 x 10
80lbs x 10
90lbs x 12**

DB Rows:
47.5lbs x 2 x 12
66lbs x 2 x 10

(Cable) Seated Rows:
110lbs x 10
121lbs x 10
132lbs x 10
143lbs x 10
154lbs x 8

Deadlift:
135lbs x 5
180lbs x 5
225lbs x 5
270lbs x 3
315lbs x 1***

*spotted.
**spotted on last couple of reps.
***Easy.

This post has been edited by Kaffatsum: Apr 21 2012, 07:00 PM

Saturday/ Bench and Chest:

BenchPress:
45lbs x 15
90lbs x 2 x 10
110lbs x 2 x 5
135lbs x 3
155lbs x 1*

DB InclinePress:
27.5lbs x 2 x 15
35lbs x 2 x 12
42.5lbs x 2 x 10
47.5lbs x 2 x 10

DB Flies:
11lbs x 2 x 10
16.5lbs x 2 x 10
22lbs x 8

DB Pullovers:
44lbs x 2 x 10
55lbs x 8

Dips:
4 x 10

DB Curls:
22lbs x 2 x 10
27.5lbs x 2 x 8

PreacherCurls:
22lbs x 10
44lbs x 10
66lbs x 6**
88lbs x 6**
44lbs x 12**
22lbs x 30**

*Easy.
**Spotted. Did some concentration curls after that.

This post has been edited by Kaffatsum: Apr 21 2012, 07:00 PM

Friday/ Squats and Legs:

Squats:
45lbs x 10
90lbs x 10
135lbs x 10
180lbs x 5
225lbs x 3
245lbs x 1*

Leg Press:
3pps x 2 x 10
4pps x 2 x 10
5pps x 2 x 10

Leg Extensions:
50 x 2 x 10
60 x 2 x 10
70 x 2 x 10

Leg Curls:
40 x 2 x 10
50 x 2 x 10
60 x 2 x 10
70 x 10 followed by 40 x failure

Random Tricep stuff.

Saturday/ Shoulders:

OHP:
45lbs x 2 x 15
65lbs x 10
75lbs x 5
90lbs x 3
100lbs x 3+*

Lateral Raises, DB Seated Rear Lateral Raises, BB Upright Row.

*Forgot how much i did, but i know more than 3.

Tuesday/ Back and Deadlift:

Pullups:
6 x 8-10

LatPulldowns:
80lbs x 2 x 12
100lbs x 2 x 12
120lbs x 2 x 10
140lbs x 2 x 10

(Lever) Seated Rows:
25lbs x 10
50lbs x 2 x 10
72lbs x 2 x 10
83lbs x 10
95lbs x 2 x 8

DB Rows:
47.5lbs x 2 x 12
66lbs x 3 x 8-10

(Cable) Seated Rows:
121lbs x 10
132lbs x 10
143lbs x 10
154lbs x 10
66lbs x 2 x 15+

Deadlifts:
135lbs x 2 x 5
225lbs x 2 x 8
315lbs x 3

Friday/ Bench and Chest:

Dips:
4 x 10

Bench:
45lbs x 2 x 15
90lbs x 2 x 10
110lbs x 5
120lbs x 5
135lbs x 2 x 5

DB Incline Press:
27.5lbs x 12
33lbs x 2 x 12
47.5lbs x 2 x 12
44lbs x 2 x 8*

DB Flies:
11lbs x 2 x10
16.5lbs x 2 x 10
22lbs x 2 x 10

DB Pullovers:
47.5lbs x 2 x 10
44lbs x 2 x 10*

EzBar Curls, Concentration Curls, Hammer Curls

*On some DB's, i only count the plates loaded. I dont know the weight of the bar but it's probably ~5-10 pounds (thick handle).

Friday/ Squats and Legs:

Seated Calf Machine:
50lbs x 3 x 12-15
70lbs x 2 x 12
50lbs x 15

Squats:
45lbs x 15
90lbs x 10
135lbs x 10
180lbs x 10
225lbs x 2 x 10*
245lbs x 6*

Leg Press:
2pps x 10
3pps x 10
4pps x 10

Leg Extensions:
50 x 4 x 12

Leg Curls:
30 x 12
40 x 12
50 x 10

*spotted
**short rest periods between heavy squats. legs were jelly after squats alone.

Friday/ Back:

Pullups:
6 x 8

LatPulldowns:
80lbs x 12
100lbs x 2 x 12
120lbs x 12
140lbs x 2 x 10
160lbs x 8

(Lever) Seated Rows:
25lbs x 12
50lbs x 2 x 12
95lbs x 2 x 8
105lbs x 4

DB Rows:
66lbs x 1 x 12
66lbs x 1 x 20+*

(Cable) Seated Rows:
110lbs x 10
132lbs x 10
154lbs x 10

*Don't remember exact number but i basically went to failure. More than 20 reps for sure.
**Massive pump from pulldowns and db rows.
***Cut deadlifts. Study for exams =.=
**** I did shoulders last saturday. too lazy to add.

This post has been edited by Kaffatsum: May 20 2012, 04:32 PM

Lol im really lazy to update this thing. Might stop, might not. We'll see.

Saturday (June 2nd) / Squats and Legs:

Seated Calf Machine:
50lbs x 3 x 20
70lbs x 2 x 15
50lbs x 20+

Squats:
45lbs x 10
90lbs x 10
135lbs x 10
180lbs x 5
200lbs x 1
225lbs x 2 x 5
245lbs x 5 (PR)
265lbs x 6 (spotted)*

Smith Machine Half Squat**:
90lbs x 10
135lbs x 10
180lbs x 10
225lbs x 10
265lbs x 10
315lbs x 10 (spotted)

Leg Extensions:
50lbs x 12
60lbs x 12
70lbs x 12
80lbs x 12

Leg Curls:
40lbs x 10
50lbs x 10
60lbs x 10
70lbs x 6
70lbs x 6 dropset into 40lbs x failure

Skullcrushers, Tricep Cable Extensions.

*Managed to struggle 1 rep without too much help.
**I could have gone heavier, but wasnt feeling it. Seeing if itll transfer some strength to my squat.



This post has been edited by Kaffatsum: Jun 23 2012, 06:16 PM

Friday/ Bench:

No i havent stopped lifting. Im just lazy to update

Bench:
45 x 2 x 15
90lbs x 2 x 10
110lbs x 10
135lbs x 10
155lbs x 8*
180lbs x 1 PR
180lbs x 8*

*spotted for first 4 reps on 155lbs and all reps of last set.