Sunday / Legs

some seated and standing calf raises

warm up on leg extensions

Leg Press:
3pps x 15
4pps x 12
5pps x 4 x 8

Straight Leg DB Deadlifts:
10kg x 12
15kg x 4 x 12

Leg Extensions:
50kg x 12
60kg x 12
70kg x 12
80kg x 8

Leg Curls:
30kg x 15
40kg x 15
50kg x 15,8

some bicep pumping

*leg press was easy. need to go alot heavier. SLDL's are amazing. went super light and felt an awesome stretch and squeeze in hammy/glute region

Sunday / Legs

some seated and standing calf raises

warm up on leg extensions

Leg Press:
3pps x 15
4pps x 12
5pps x 4 x 8

Straight Leg DB Deadlifts:
10kg x 12
15kg x 4 x 12

Leg Extensions:
50kg x 12
60kg x 12
70kg x 12
80kg x 8

Leg Curls:
30kg x 15
40kg x 15
50kg x 15,8

some bicep pumping

*leg press was easy. need to go alot heavier. SLDL's are amazing. went super light and felt an awesome stretch and squeeze in hammy/glute region.
sadly no more heavy squatting until i can buy a good belt

Monday / Chest

Smith Machine Bench Press:
105lbs x 12
155lbs x 12
195lbs x 8*

Smith Machine Incline Press:
60lbs x 12
105lbs x 12
130lbs x 12
155lbs x 12


DB Flies:
10kg x 12
15kg x 4 x 12

DB Pullovers:
20kg x 12
25kg x 2 x 12
30kg x 2 x 8

Cable Crossovers:
44lbs x 2 x 12
55lbs x 2 x 12

*spotted

This post has been edited by Kaffatsum: Apr 16 2013, 04:40 PM

Thursday / Back

Lat Pulldowns:
66lbs x 2 x 15
88lbs x 12
100lbs x 12
110lbs x 12
122lbs x 12
144lbs x 3 x 12

V-Bar Lat Pulldowns:
88lbs x 12
100lbs x 12
122lbs x 4 x 8

Old School T-Bar Rows*:
1plate x 12
2plate x 12
2.5plate x 8
3plate x 8

(Lever) Seated Rows:
45lbs x 12
90lbs x 12
110lbs x 2 x 8

(Cable) Seated Rows**:
40kg x 12
60kg x 2 x 8

*amazing contraction. but probably wont do these again without a belt.
**machine felt weird. so stopped. lol.

Friday / Shoulders

Smith Machine Shoulder Press*:
15lbs x 12
60lbs x 12
80lbs x 12
105lbs x 5,4

Seated DB Shoulder Press:
20kg x 8,8,7,7

DB Lateral Raises:
7.5kg x 12
10kg x 5 x 12

Seated DB Rear Lateral Raises:
7.5kg x 4 x 12

Reverse Fly Machine:
20kg x 12
30kg x 4 x 12

some tricep and bicep work. skullcrushers, bb curls, tricep overhead extensions. ran outta time so didnt finish arms.

*smith machine bar seems heavier than 15lbs. maybe possible 45lbs. cant find weight. will record as if 15lbs.

Sunday / Legs

warm up with leg extensions and stretching

Leg Press:
2pps x 12
3pps x 12
4pps x 12
5pps x 3 x 8
6pps x 8

Straight Leg DB Deadlifts:
15kg x 4 x 12

Leg Extensions:
40kg x 12
50kg x 12
60kg x 12
70kg x 12

Leg Curls:
30kg x 2 x 12

stopped. felt like throwing up

Seated Calf Raises:
empty x 2 x 12
10kg x 2 x 12

Standing Calf Raises:
50kg x 4 x 12

Monday / Chest

warmup with machine flies

DB Bench Press:
10kg x 12
20kg x 12
25kg x 8
30kg x 3 x 8
32.5kg x 6

DB Incline Press:
10kg x 8
15kg x 8
20kg x 2 x 8
22.5kg x 2 x 8

BB Incline Press*:
40kg x 4 x 8

DB Flies:
10kg x 12
15kg x 3 x 8

Machine Flies:
40kg x 2 x 8
35kg x 2 x 8

V-Bar pushdows and rope pushdowns.

*couldnt really do BB incline presses because the seat was too far down and im short
**need to start bringing a notebook to gym because i keep forgetting the poundages/sets im using.

business trip from tuesday to friday. saturday, i was too tired to train
so here we are at sunday. missed back and shoulders/arms

Sunday / Legs

warmup with leg extensions

Leg Press:
1.5pps x 12
2pps x 12
3pps x 12
4pps x 12
5pps x 12,12,13

Straight Leg DB Deadlifts:
10kg x 12
12.5kg x 12
17.5kg x 2 x 12

Leg Extensions:
50kg x 12
55kg x 12
60kg x 12

Leg Curls:
40kg x 12
50kg x 12
55kg x 8

Standing Calf Raises:
55kg x 4 x 12

ready to destroy chest tomorrow!

Monday / Chest

warmup with machine flies

DB Bench Press:
20kg x 2 x 12
25kg x 8
30kg x 3 x 8

DB Incline Press:
15kg x 10
20kg x 4 x 10

BB Incline Press:
60kg x 3 x 8
70kg x 5

DB Flies:
10kg x 12
15kg x 8
17.5kg x 2 x 8

Machine Flies:
40 x 4 x 8

V-Grip Tricep Pushdowns:
40kg x 12
45kg x 12
50kg x 12
55kg x 12
60kg x 8

Rope Tricep Pushdowns:
25kg x 8
30kg x 3 x 8

Wednesday / Back

Lat Pulldowns:
40kg x 2 x 15
45kg x 12
50kg x 12
55kg x 12
60kg x 12
65kg x 2 x 8
60kg x 10
55kg x 10
50kg x 10
45kg x 10
40kg x 12

(Lever) Seated Rows (one-armed):
20kg x 12
40kg x 12
50kg x 3 x 8

Old School T-Bar Rows:
10kg x 12
20kg x 12
30kg x 12
40kg x 12
50kg x 8

V-Bar Pulldowns:
40kg x 12
45kg x 12
55kg x 6
40kg x 8

(Cable) Seated Rows:
50kg x 3 x 12

One-Armed DB Preacher Curls:
10kg x 15
12.5kg x 15,15,12

One-Armed Hammer Curls:
10kg x 4 x 12

Friday / Shoulder & Arms

Smith Machine Shoulder Press*:
50kg x 8,6,6

DB Shoulder Press:
17.5kg x 3 x 8
20kg x 6

Lateral Raises:
12.5kg x 8 dropset 10kg x 8 x 4sets
5kg x 3 x 20

Reverse Machine Flies:
40kg x 3 x 8

BB Upright Rows:
25kg x 12
30kg x 2 x 8
35kg x 2 x 8

DB Shrugs:
15kg x 20
20kg x 3 x 15

BB Curls:
10kg x 12
25kg x 4 x 12

EZ-bar** Skullcrushers:
10kg x 15
20kg x 3 x 8

EZ-bar** Preacher Curls:
10kg x 2 x 12
15kg x 2 x 12

V-Bar Tricep Pushdowns:
45kg x 12
50kg x 12,12,12,8

*listing the smith machine bar as 20kg/45lbs because it feels like it
**dont know weight of ez-bar so not included in poundages.
***went light on everything

totally just skipped leg day. i blame GE for making me miss leg day, trololol

Monday / Chest

warmup with machine flies

DB Bench Press:
10kg x 15
15kg x 12
22.5kg x 12
27.5kg x 8
32.5kg x 6,5,5

DB Incline Press:
17.5kg x 10
20kg x 8
22.5kg x 2 x 8
25kg x 6

BB Incline Press:
20kg x 12
40kg x 2 x 8
50kg x 2 x 5

DB Flies:
10kg x 12
15kg x 3 x 12

Machine Flies:
35kg x 3 x 10
30kg x 10

V-Bar Tricep Pushdowns:
45kg x 12
50kg x 4 x 12

Rope Tricep Pushdowns:
25kg x 4 x 10

Tuesday / Back

warmup with light lat pulldowns

Lat Pulldowns:
55kg x 12
60kg x 12
65kg x 4 x 8
70kg x 8

V-Bar Lat Pulldowns:
40kg x 5 x 12

(Lever) Seated Rows (one-armed):
20kg x 12
40kg x 4 x 12

Wide-Grip T-Bar Rows:
10kg x 12
20kg x 4 x 12

(Cable) Seated Rows:
40kg x 4 x 12

*went light on everything. good pump.

Wednesday / Shoulder & Arms

warmup with light side laterals, front raises, and rear lateral raises

Seated DB Shoulder Press:
20kg x 2 x 12
22.5kg x 6,8,8

DB Side Laterals:
10kg x 4 x 15
12.5kg x 10,12

Seated DB Rear Lateral Raises:
5kg x 4 x 12

BB Upright Rows:
25kg x 4 x 12

DB Curls:
12.5kg x 4 x 8

EZ-Bar Skullcrushers:
10kg x 2 x 12
15kg x 4 x 12

One-Armed DB Preacher Curls:
10kg x 2 x 12
12.5kg x 2 x 12
15kg x 12

V-Bar Tricep Extensions:
40kg x 12
50kg x 12
60kg x 12
45kg x 12

One-Armed Hammer Curls:
10kg x 3 x 12
12.5kg x 8

Rope Tricep Extensionsb:
20kg x 12
30kg x 12
40kg x 12
45kg x 8

light on everything. didnt want to agitate wrist

last workout of the week. training4daysinarowsucks / Legs

warmup with light leg extensions

Leg Press:
1pps x 15
2pps x 15
3pps x 15
4pps x 4 x 15

Straight Leg DB Deadlifts:
10kgs x 12
15kg x 12
17.5kg x 3 x 12

Leg Extensions:
40kg x 12
50kg x 12
60kg x 12
70kg x 12
75kg x 8
35kg x 12

Leg Curls:
20kg x 12
40kg x 12
50kg x 8
40kg x 12
15kg x 12

Tuesday / Chest

warmup with light db pressing

DB Flat Bench Press:
30kg x 8
32.5kg x 7,8,7,7

DB Incline Bench Press:
17.5kg x 8
20kg x 12,12
22.5kg x 7,7

BB Incline Bench Press:
20kg x 12
40kg x 8,8
50kg x 5,5

DB Flies:
10kg x 12
15kg x 12,8,6

Machine Flies:
25kg x 12
30kg x 4 x 12

V-Bar Tricep Pushdowns:
40kg x 12
50kg x 12,12,8,8

Rope Tricep Pushdowns:
25kg x 12
30kg x 4 x 12

lost strength very quickly after db flat press. but still good session nonetheless

Thursday / Back

warmup with light lat pulldowns

Lat Pulldowns:
40kg x 12
45kg x 12
50kg x 12
55kg x 12
60kg x 4 x 12

V-Bar Lat Pulldowns:
40kg x 12
45kg x 4 x 8

(Lever) Seated Rows (one-armed):
20kg x 12
40kg x 12
50kg x 3 x 8

Wide-Grip T-Bar Rows:
10kg x 12
20kg x 8
30kg x 3 x 8
40kg x 5*

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

DB Concentration Curls:
5kg x 12
7.5kg x 3 x 12

*lost balance, completely lost groove

Saturday / Shoulders & Arms

warmup with light shoulder db pressing

Seated DB Shoulder Press:
20kg x 12
22.5kg x 8,8,6,6

DB Side Laterals:
10kg x 12
12.5kg x 4 x 12

Reverse Machine Flies:
20kg x 12
25kg x 4 x 12

DB Shrugs:
20kg x 20,20,15,15

Alternating DB Curls:
10kg x 12
12.5kg x 12
15kg x 3 x 8

Ez-Bar Skullcrushers:
20kg x 3 x 8

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

V-Bar Tricep Pushdowns:
50kg x 4 x 12

One-Armed Hammer Curls:
10kg x 12
12.5kg x 3 x 10

Rope Tricep Pushdowns:
35kg x 4 x 12

This post has been edited by Kaffatsum: May 24 2013, 08:52 PM

Sunday / Legs

warmup with light leg extensions

Leg Press:
1pps x 12
2pps x 12
3pps x 12
4pps x 12
5pps x 4 x 12

Straight Leg DB Deadlifts:
15kg x 12
17.5kg x 12
20kg x 2 x 8

Leg Extensions:
50kg x 12
60kg x 12
70kg x 12
30kg x 12

Leg Curls:
40kg x 8
50kg x 8
60kg x 8
30kg x 12

Standing Calf Raises:
45kg x 20,20,15,15

followed by light reverse curls 4 x 12

Tuesday / Chest

warmup with light machine flies

DB Bench Press:
30kg x 8
32.5kg x 8*,5
27.5kg x 8
25kg x 12,12

DB Incline Press:
17.5kg x 8
20kg x 8
22.5kg x 5,6,8,8

BB Incline Press:
20kg x 8
40kg x 4 x 8

DB Flies:
12.5kg x 12
15kg x 12,12,10

Machine Flies:
25kg x 12
30kg x 12
35kg x 4 x 12

V-Bar Tricep Pushdowns:
35kg x 15
45kg x 4 x 15

Rope Tricep Pushdowns:
25kg x 10,12,12,12

*spotted
energy and strength just wasnt there. sore triceps and just plain tired. hopefully can do 35kg for pressing next week.