Wednesday Dec. 26 / Chest and Biceps

Smith Machine Bench Press:
15lbs x 15
45lbs x 15
60lbs x 15
80lbs x 12
105lbs x 12
125lbs x 8
150lbs x 10*, 8
170lbs x 8**

Smith Machine Incline Press:
60lbs x 12
105lbs x 6
60lbs x 12

DB Incline Press:
15kg x 4 x 8

DB Flies:
10kg x 12
12.5kg x 12,8,8

Pec Deck:
20 x 4 x 12-15

Straight bar Curls:
10kg x 8
20kg x 4 x 8

One-Armed DB Preacher Curl:
7.5kg x 8
10kg x 3 x 8,12,12
12.5kg x 10

Concentration Curls:
7.5kg x 8
10kg x 8
12.5kg x 2 x 8

Seated Hammer Curls:
10kg x 2 x 8
12.5kg x 2 x 8

*guy randomly comes up and spots me when i could perfectly do it by myself and he wasnt even a good spotter T_T might go back to regular BP
**spotted

oh shit forgot to update o

Dec 31st / Back

Pullups, Lat Pulldowns, V-bar pulldowns, One-Arm (Lever) Seated Rows, T-Bar Rows, (Cable) Seated Rows and some arms (i think)

Jan 2nd / Shoulders

DB Seated Press, DB Arnold Press, DB Lateral Raises, Cable Lateral Raises, DB Rear Delt Flies and some triceps

lol still forgot to add some training sessions :/ sorry


Jan 5th / Chest

Smith Machine Bench Press, DB Bench Press, DB Incline Press, DB Flies, Machine Flies


Jan 7th / Legs

Calf Raises, Smith Machine Squat, Smith Machine Half Squat, Leg Extensions, Leg Curls

Jan 9th / Back

Pullups:
4 x 8

Underhand Lat Pulldowns:
100lbs x 12
120lbs x 3 x 8
140lbs x 6
80lbs x 8

V-Bar Lat Pulldowns:
100lbs x 8
120lbs x 3 x 8

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

DB Rows:
~60lbs x 12
~66lbs x 2 x 8-12

(Cable) Seated Rows:
50kg x 8
60kg x 8
70kg x 3 x 8-10

some DB one-arm preacher curls and hammers

*did that set one hand at a time

Jan 11 / Chest

some pullups and dips for warm up

Bench Press:
45lbs x 2 x 15+
90lbs x 2 x 10+
135lbs x 8
155lbs x 3 x 5
180lbs x 3 PR

DB Incline Press:
12.5kg x 10
15kg x 10
20kg x 2 x 12
25kg x 2 x 8

DB Flies:
10kg x 4 x 8-12

Machine Flies:
40 x 8
25 x 2 x 15+
40 x 2 x 8

some skullcrushers, and straightbar pushdowns done after chest

good workout

had back on tuesday. nothing special.

Jan 17 / Legs

Squats:
45lbs x 15
90lbs x 12
135lbs x 10
180lbs x 5
225lbs x 5
245lbs x 3 x 5

Leg Press:
3pps x 8
4pps x 8
5pps x 2 x 8

Leg Extensions:
30 x 4 x 12

Leg Curls:
50 x 4 x 12

some tricep stuff

*great workout. 245lbs came up nice and easy and controlled. so did the leg presses. nice squeezes on both the extensions and curls.

Jan 19th / Chest

Bench Press:
45lbs x 2 x 15
90lbs x 12
135lbs x 2 x 8
155lbs x 5
180lbs x 8,5*

DB Incline Press:
12.5kg x 12
25kg x 4 x 7-8

DB Flies:
7.5kg x 8
10kg x 8
12.5kg x 4 x 8

Machine Flies:
40 x 3 x 8-12

Underhand Lat Pulldown:
80lbs x 12
100lbs x 8
120lbs x 8
140lbs x 4 x 8

V-bar Lat Pulldown:
80lbs x 3 x 12

(Cable) Seated Rows:
50kg x 4 x 8

*1st set got 4 reps easy and then someone started spotting me. 2nd set got 5 reps easy.
**decided to do back. idk why.

Tuesday i did back.

Friday i did legs.

Missed chest on sat. will make up on monday.

Squats:
245lbs x 2 x 8

Monday Jan 28th / Chest

DB Bench Press:
20kg x 2 x 8 (or 12.. cant remember)
25kg x 2 x 8

DB Incline Press:
20kg x 4 x 8

DB Flies:
10kg x 8
12.5kg x 3 x 8

Machine Flies:
35 x 4 x 12

Skullcrushers:
20kg x 4 x 8

DB Overhead Extension:
20kg x 8
25kg x 3 x 6

Straight-bar tricep pushdown:
20kg x 4 x 8

*decided to use db's instead of the barbell. dont think ill stick to it. hurts my elbows more than the barbell.

Jan 30 / Back

Pullups:
4 x 8-10 warmup

Underhand Lat Puldown:
80lbs x 12
100lbs x 12
120lbs x 8
140lbs x 4 x 8

V-Bar Lat Pulldown:
80lbs x 8
100lbs x 8
120lbs x 3 x 8

(Lever) Seated Rows:
50lbs x 12,8
75lbs x 8
95lbs x 4 x 8*

T-Bar Rows:
1plate x 8
2plate x 8
2.5plate x 2 x 8 (might be 3 sets, can't remember)

(Cable) Seated Rows:
50kg x 12
60kg x 2 x 8

One-armed DB preacher curls:
10kg x 15
12.5kg x 3 x 12

Hammer Curls:
7.5kg x 8
10kg x 3 x 8

*one arm at a time

worst session in a long time. absolutely no pump in my back. all the weights were good. hopefully just 'one of the days'.

Feb 1st / Shoulders (should have done legs :/ )

DB Shoulder Press:
20kg x 12,12,8,8

DB Lateral Raise supersetted with Machine Lateral Raises:
10kg x 15 , 30 x 6
10kg x 15 , 20 x 15
10kg x 12 , 20 x 15
10kg x 12 , 20 x 15

DB Seated Rear Lateral Raise:
?? x 4 x 12*

BB Upright Rows:
45lbs x 8
65lbs x
90lbs x 3 x 8 (mightve been 4 sets, cant remember)

*no indication on how heavy the db was, prolly around 6kg or so. enough to get a good squeeze.
**shouldve done legs. ugh. why am i so lazy to train legs.

time for a new split!
changing to Push/Pull/Legs. one day break between each session. basically following -Dan's

annd then a guy asked to do chest together and i said okay.. T__T

Bench Press:
45lbs x 12
90lbs x 12
135lbs x 12
180lbs x 5,5,4,3*

Incline Bench Press**:
135lbs x 2 x ??
155lbs x ?? x ??

DB Flies:
10kg x 2 x 12
12.5kg x 2 x 10,8

Take 2 DB's and squeeze them together as hard as possible and lowering to chest and press on an incline .. lol:
32.5lbs x 4 or 5 x 6-8

Tricep Pushdowns with Rope:
10kg x 12
15kg x 4 x 8

Machine Lateral Raises:
20 x 20
25 x 15,15,12

*these are the ones i could press alone. did around 8 reps per set. rest of reps were spotted. maybe did more sets with 180lbs.
**dont even remember. too many sets.

Wed. Jan 6 / Pull

Lat Pulldown (as a warmup):
80lbs x 15
100lbs x 12
120lbs x 12

Underhand Lat Pulldown:
120lbs x 8
140lbs x 3 x 8
120lbs x 8

(Lever) Seated Rows (one-armed):
25lbs x 12
50lbs x 12
75lbs x 8
90lbs x 2 x 8
105lbs x 2 x 8

DB Rows:
30kg x 4 x 12

One-Armed DB Preacher Curls:
7.5kg x 12
10kg x 12
12.5kg x 2 x 12

DB Seated Rear Lateral Raise:
?? x 3 x 12

*good pump. might need to focus on squeeze more. starting to like seated rows one arm at a time.

Friday Feb 8th

Calf Raises:
60kg x 2 x 12
90kg x 4 x 12

Squat:
45lbs x 12
90lbs x 12
135lbs x 8
180lbs x 8
225lbs x 5
245lbs x 5
275lbs x 5*

Smith Machine Half Squats:
1pps x 8
2pps x 8
3pps x 8

Leg Extensions:
30 x 12
40 x 3 x 12

Leg Curls:
4 x 12
6 x 3 x 8

*had a spotter. said i still had alot of power. 275lb felt good, will attempt 5 reps alot next leg day.

Feb 12 / Push Day

Bench Press:
45lbs x 15,12
90lbs x 2 x 8
135lbs x 8
155lbs x 5
180lbs x 3 x 5

DB Incline Press:
12.5kg x 8
15kg x 8
20kg x 6 x 8

Machine Flies:
35 x 12
40 x 12,12,10,8

Straight-Bar Tricep Pushdowns:
10kg x 12
15kg x 12
20kg x 2 x 12
25kg x 2 x 8

One-armed DB Tricep Extensions:
5kg x 8
7.5kg x 3 x 8

Machine Lateral Raises:
20 x 4 x 20

*good session. hit numbers well. will go up in bench press. probably need to go heavier on incline press.. lol, felt as if each set was easier than the last one.

Happy Valentine's Day / Pull

Pullups:
4 x 8-12

Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 15,8,8
140lbs x 2 x 8

Underhand Lat Pulldowns:
120lbs x 4 x 8

One-Armed (Lever) Seated Rows:
25lbs x 8
45lbs x 8
90lbs x 8
115lbs x 8,7,8

DB Rows:
30kg x 4 x 10

One-Armed DB Preacher Curls:
7.5kg x 12
10kg x 12
12.5kg x 2 x 12

Seated DB Hammer Curls:
10kg x 2 x 8
12.5kg x 8

DB Seated Rear Lateral Raises:
6kg x 4 x 12

*feeling lat pulldowns in my rear delts too much, any suggestions?
**underhand lat pulldown was bad in terms of weight used :/ felt strong on seated rows though

Feb 16th / Legs

Squats:
45lbs x 8
90lbs x 8
135lbs x 8
180lbs x 5
225lbs x 5
315lbs x 5*

Smith Machine Half Squats:
2pps x 8
3pps x 8
4pps x 8*
5pps x 5*

Leg Extensions:
50 x 18
3 more sets**

Leg Curls:
50 x 12
60 x 12
70 x 8
70 x 8

*spotted, dunno if i was acutally spotted for 4pps
**did 3 more sets, dont know the weight used because partner selected them
***stupid workout, i know i cant go 315 on squats and i know i cant go 5pps on half squats, but partners insisted. ugh. T_T

lazy to update :/
had push session on monday, mainly smith machine stuff. worked in with someone else. too lazy to record that session.
Smith Machine Bench Press, Smith Machine Incline Press, DB Flies, Squeezing-thingy with DBs, Tricep Pushdowns, DB Overhead extensions, machine lateral raises


Wednesday Feb 20th / Pull

Pullups as warmup:
4 x 8-12

Underhand Lat Pulldown:
80lbs x 8
100lbs x 8
120lbs x 8
140lbs x 4 x 8*

V-Bar Lat Pulldowns:
100lbs x 3 x 8

(Lever) Seated Rows (one-armed):
45lbs x 8
90lbs x 8
115lbs x 3 x 7-8

DB Rows:
~30kg x 4 x 8**

One-armed DB Preacher Curls:
10kg x 15
12.5kg x 3 x 12

Seated DB Hammer Curls:
7.5kg x 8
10kg x 3 x 8

*felt ugly, but good pump.
**2 different DBs. one is heavier than the other. 3 sets with heavy one.

really happy with the seated rows. adding weight/rep each week and controlled.

This post has been edited by Kaffatsum: Feb 21 2013, 06:58 PM

Friday Feb 22 / Legs

Squats:
45lbs x 2 x 8
90lbs x 8
135lbs x 8
180lbs x 8
225lbs x 5
245lbs x 5
275lbs x 3,2*

Smith Machine Half Squats:
2pps x 8
3pps x 2 x 8

Leg Extensions:
50 x 15
60 x 10
70 x 8
80 x 6

Leg Curls:
60 x 12
70 x 8,8,7

*unspotted. felt good. dont know why i didnt just do 5 reps for 1 set. onwards to 315lbs!

push on monday. smith machine bench press/incline press, db flies, squeezing two dbs pressy-thingy, tricep work, and machine laterals.

Wednesday Feb 26 / Pull

Pullups:
4 x 8-12

Underhand Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 8
140lbs x 2 x 8
120lbs x 3 x 8

(Lever) Seated Rows (one-armed):
45lbs x 8
90lbs x 8
115lbs x 3 x 8

DB Rows:
~30kg x 8
~35kg x 8,8,18*

One-Armed DB Preacher Curls:
10kg x 12
12.5kg x 3 x 12

Seated DB Hammer Curls:
10kg x 2 x 8
12.5kg x 2 x 6

DB Seated Rear Lateral Raises:
6kg x 4 x 12

*18 rep set was probably super ugly. but until failure.

will be switching certain exercises every 4 weeks. switching next week.
will post pics at 72kg