Friday / Squat and Legs:

Squats:
45lbs x 12
90lbs x 10
135lbs x 12
180lbs x 10
225lbs x 5
245lbs x 6*

Half Squat on Smith Machine**:
1pps x 10
2pps x 10
3pps x 10
4pps x 6*

Leg Extensions:
60lbs x 4 x 12

Leg Curls:
40lbs x 10
60lbs x 10
80lbs x 4
40lbs x 15+

*spotted
**smith machine's bar is heavier than 20kg. But dont know the weight.

This post has been edited by Kaffatsum: Jul 5 2012, 06:19 PM

Saturday / Back:

Pullups:
4 x 10

LatPulldowns:
80lbs x 12
100lbs x 12
120lbs x 12
140lbs x 10
160lbs x 4
100lbs x 12+

BB Rows:
45lbs x 10
90lbs x 10
135lbs x 2 x 10

DB Rows:
47.5 lbs x 2 x 12
66lbs x 12
66lbs x 25

(Cable) Seated Rows:
66lbs x 10
88lbs x 10
110lbs x 10
132 lbs x 10

Curls, Curls, Curls.

This post has been edited by Kaffatsum: Jul 5 2012, 06:19 PM

Monday/ Chest:

Incline Bench Press on Smith Machine*:
15lbs x 12
60lbs x 12
105lbs x 12
145lbs x 10
190lbs x 6**
105lbs x 15**

BenchPress of Smith Machine*:
60lbs x 10
105lbs x 10
145lbs x 6**
170lbs x 6**

DB Flies:
11lbs x 12
16.5lbs x 12
22lbs x 10
27.5lbs x 10

BB Pullovers:
50lbs x 4 x 12 supersetted with pushups x 15+

Dips:
2 x failure (like 5 lol)

*assuming smith machine's bar is 15lbs
**spotted



This post has been edited by Kaffatsum: Dec 12 2012, 08:20 AM

67kg at 5'4''

GOAL: Reach 70kg by middle or end of Jan.

Monday Dec. 10th / LEGS

Calf Raises:
60kg x 2 x 20
90kg x 2 x 15
120kg x 12

Squats:
45lbs x 15
130lbs x 12
180lbs x 5
225lbs x 2 x 6
245lbs x 8*

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

Leg Extensions:
60 x 2 x 8
40 x 12

Leg Curls:
50 x 8
60 x 2 x 8

Skullcrushers:
10kg x 2 x 20
20kg x 2 x 12
30kg x 2 x 8

Single-Arm Lying Tricep Extensions:
7.5kg x 4 x 12

V-Bar Tricep Pushdowns:
10kg x 20
15kg x 12
20kg x 2 x 12
10kg x Failure

*spotted
** From now only counting the weight added, NOT the initial bar weight EXCEPT on exercises including a barbell eg.Squats, Bench, Deadlift

This post has been edited by Kaffatsum: Dec 12 2012, 08:21 AM

Dec. 12 / Chest & Back

Pullups:
4 x 8

Smith Machine Bench Press:
15lbs x 20
60lbs x 12
105lbs x 2 x 12
125lbs x 12
150lbs x 6,6,5

Smith Machine Incline Bench Press:
60lbs x 12
105lbs x 12
125lbs x 3 x 6-8

DB Flies:
7.5kg x 12
10kg x 8
12.5kg x 3 x 8

Pec Deck:
30 x 4 x failure

BB Pullover:
50lbs x 4 x 12

Lat Pulldowns:
80lbs x 12
120lbs x 3 x 12

V-bar Pulldowns:
100lbs x 4 x 8

(Lever) Seated Rows:
25lbs x 12
50lbs x 12
75lbs x 3 x 12

(Cable) Seated Rows:
50kg x 8
55kg x 3 x 8

*pretty light weight overall
**will stick to Smith machine for a couple months. although less weight, more sore in chest.

This post has been edited by Kaffatsum: Dec 14 2012, 11:03 PM

Monday Dec. 12 / Chest & Biceps

Smith Macine Bench Press:
15lbs x 20
60lbs x 12
105lbs x 12
125lbs x 8
155lbs x 10,8*

Smith Machine Incline Bench Press:
105lbs x 2 x 8
125lbs x 6,4

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

Pec Deck:
35 x 3 x 8

BB Pullovers:
50lbs x 3 x 8

EZ-bar Curls:
10kg x 12
20kg x 2 x 12
30kg x 2 x 8

DB Concentration Curls**:
7.5kg x 8
10kg x 3 x 8

DB Hammer Curls:
7.5kg x 8
10kg x 8
12.5kg x 3 x 8

*spotted
**cant remember if i went heavier on curls on the 3rd-4th set
***feeling sick. everything was super strict.

Wednesday Dec.19th / Back

Pullups:
4 x 8-12 (as warm-up)

Lat Pulldowns:
100lbs x 12
120lbs x 8
140lbs x 3 x 8

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

T-Bar Rows:
1plate x 8
2 plate x 3 x 8

(Cable) Seated Rows:
55kg x 8
60kg x 3 x 8

*wanted to do triceps but elbows hurt a lil when i began so i backed off
**now that i think about it, seemed like i did too little

Friday Dec. 20th / Shoulder and Arms

DB Shoulder Press:
12.5kg x 20
15kg x 12
20kg x 12,10,8,8

DB Arnold Press:
7.5kg x 8
12.5kg x 4 x 8

Machine Lateral Raise:
20 x 4 x 8-12

DB Seated Rear Lateral Raise:
5kg x 12
7.5kg x 4 x 8

BB Upright Row:
45lbs x 12
70lbs x 2 x 8
90lbs x 2 x 8

EZ Bar Curls:
10kg x 15
20kg x 4 x 8

One-Arm DB Preacher Curl:
5kg x 8
7.5kg x 4 x 8

Concentration Curls:
5kg x 8
10kg x 4 x 8

Hammer Curls:
10kg x 8
12.5kg x 3 x 8

EZ Bar Skullcrushers:
10kg x 15
20kg x 2 x 8
25kg x 2 x 8

Seated DB Tricep Extensions:
15kg x 8
20kg x 4 x 8

Tricep Pushdown:
10kg x 15
15kg x 12
20kg x 3 x 12

Monday Dec. 24th / Legs and Triceps

Squats:
45lbs x 15
90lbs x 12
135lbs x 8
180lbs x 8
225lbs x 2 x 8

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

Leg Extensions:
60 x 3 x 8

Leg Curls:
60 x 3 x 8

Skullcrushers w/EZ bar:
empty x 12
10kg x 2 x 12
20kg x 2 x 8

Seated DB Tricep Extensions:
12.5kg x 12
20kg x 8
25kg x 2 x 8

Tricep Pushdown:
10kg x 12
15kg x 12
20kg x 4 x 8

*rep PR on squats, ill go 245lbs by myself next leg day
**skullcrushers are killing my elbows

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.