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

sick. missed legs on friday.
will make it up next leg session with 275lbs 3x5!!! rawr

Push day on monday. DB Bench Press, DB Incline Press, DB Flies, Squeezing two db's pressing thing, Rope Tricep Extensions. DB Lateral Raises <-- will switch with arnold press next week


Feb 6th / Pull

Pullups:
4 x 8-12

Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 12
140lbs x 4 x 8
160lbs x 6

(Lever) Seated Rows (one-armed):
50lbs x 8
95lbs x 8
120lbs x 3 x 8

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

Standing DB Curls:
10kg x 8
12.5kg x 4 x 6

Cable Curls:
15kg x 4 x 12

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


good session. need to change the rear lateral raises with something. any suggestions?

I personally really like face pulls for traps and rear delts. You could try them out.

Friday / Legs

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

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

Leg Extensions:
50 x 8
60 x 8
70 x 8
80 x 8

Leg Curls:
50 x 8
60 x 8
70 x 2 x 8

*okay so i didnt do 275lbs x 3 x 5, but 225lbs x 5 x 10 was taxing as well! oh well, maybe next time.

@-Dan : will do! will try 'em out for prolly 4 weeks and report. thxs for the suggestion.

wah heavy squats.. goodjob

waiting fr progress picture

those squats were alot harder than i thought
maybe in a month. i really wanna be a good 70-75kg+ before i take pictures.


Monday / Push

DB Incline Press:
10kg x warmup
15kg x warmup
25kg x 12, 20kg x failure, 15kg x failure, 10kg x failure (one massive dropset) x 4 sets

DB Bench Press:
20kg x 8, 15kg x 8 (as warmup)
25kg x 8, 20kg x failure, 15kg x failure, 10kg x failure (one massive dropset) x 3 sets

Squeezing DB Press:
37.5lbs x 8, 32.5lbs x failure (dropset) x 4 sets*

DB Incline Flies:
10kg x 4 x 8-12

Rope Tricep Extensions:
10kg x 12
15kg x 4 x 8

*maybe 6 sets. pretty brain-dead by that time.
**HOPE YOU UNDERSTAND HOW CRAZY THIS SESSION WAS, IDK HOW TO RECORD DROPSETS. didnt do any shoulders. they were dead by the end.

i also aim for 75kg. i take progress picture every month, mostly i am still chubby around waste area but i dont care its useful to track progress..or lack there of. dropsets are hardcore man..make sure u have enough rest.

i know im getting enough rest, just worried im not getting in enough food. thxs for the reminder though


Thursday / Pull

Pullups:
4 x 10

Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 12
140lbs x 3 x 12

BTN Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 12
140lbs x 12

Underhand Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 12
140lbs x 12

(Lever) Seated Rows (one-armed):
45lbs x 12
70lbs x 12
95lbs x 12
105lbs x 12

T-Bar Rows:
20kg x 12
30kg x 12
40kg x 12
50kg x 8

DB Rows:
~30kg x 8,15
~30kg x 8

Seated Rows:
60kg x 8
65kg x 3 x 8

DB Curls:
10kg x 8
12.5kg x 6

Face Pulls*:
5kg x 15
10kg x 3 x 12

*need help. can't feel it. am i suppose to pull it to my face or sort of 'rotate' the shoulders to my face or a combination of both? video tutorial please
**stupid volume. someone wanted me to train together so i just followed them.

Saturday / Legs

Squat:
45lbs x 10
90lbs x 10
135lbs x 5
180lbs x 5
225lbs x 5
275lbs x 5/3*

Leg Extensions:
30 x 20
40 x 20
50 x 15
60 x 12

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

*felt like i could have done 5 but didnt want to risk it. weight felt light. will increase next workout
**skipped half squats. lazy.

Tuesday / Push

DB Bench Press:
10kg x 12
15kg x 12
20kg x 8
25kg x 8
70lbs x 4 x 8

DB Incline Press:
20kg x 2 x 8
25kg x 8,6

Machine Flies:
30 x 12
40 x 12,12,10

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

DB Overhead Tricep Extensions:
20kg x 2 x 8
25kg x 2 x 8

V-Bar Tricep Pushdowns:
20kg x 8
25kg x 4 x 8

*i think i might just add a whole shoulder workout at the end of leg day