Thursday / Pull

Pullups:
3 x warmup

Lat Pulldowns:
80lbs x 12
100lbs x 10
120lbs x 10
140lbs x 3 x 8
120lbs x 3 x 10-12

(Lever) Seated Rows (one-armed):
50lbs x 8
90lbs x 8
100lbs x 3 x 8

(Cable) Seated Rows:
60kg x 8
70kg x 8,8,6

EZ-Bar Curls:
50lbs x 3 x 10
70lbs x 3 x 7

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

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

Incline Rear Lateral Raises:
5kg x 4 x 12

*really liked the feel of the incline raises. will stick with that for a couple weeks
**no pump in my back

Saturday / Legs

Seated Calf Raises:
50lbs x 12
100lbs x 4 x 12

Squats:
45lbs x 12
90lbs x 8
135lbs x 5
180lbs x 5
225lbs x 5
270lbs x 8*
245lbs x 5
270lbs x 5*

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

Leg Curls:
50 x 12
60 x 8
70 x 8/6

some ez-bar curls, one-armed db preacher curls, and hammer curls

*spotted.
*was not feeling squats today. need to change exercises next week. front squats or leg press.

Monday / Push

DB Bench Press:
10kg x warmup
15kg x warmup
20kg x 12, 15kg x failure, 12.5kg x failure
25kg x 12, 20kg x failure, 15kg x failure
70lbs x 8, 25kg x failure, 20kg x failure, 15kg x failure
70lbs x 8, 25kg x failure, 20kg x failure, 15kg x failure

DB Incline Press:
20kg x 8, 15kg x failure, 12.5kg x failure, 10kg x failure
20kg x 8, 15kg x failure, 12.5kg x failure, 10kg x failure
20kg x 5, 15kg x failure, 12.5kg x failure, 10kg x failure
20kg x 4, 15kg x failure, 12.5kg x failure, 10kg x failure

DB Incline Pressing while Squeezing:
37.5lbs x 8, 32.5lbs x failure
37.5lbs x 8, 32.5lbs x failure
37.5lbs x 8, 32.5lbs x failure

DB Incline Flies:
10kg x 3 x 10

Rope Tricep Pushdowns:
10kg x 12
15kg x 8
15kg 10
20kg x 8
20kg x 8

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

Wednesday / Pull

Pullups:
3 x 8-10

Lat Pulldowns:
80lbs x 12
100lbs x 12
120lbs x 8-9 x 12

V-Bar Lat Pulldowns:
80lbs x 3 x 12
100lbs x 3 x 8

DB Rows:
15kg x 3 x 12
30kg x 3 x 12

Seated Rows:
50kg x 2 x 12
55kg x 4 x 12

Incline Rear Lateral Raises:
5kg x 4 x 8-12

some curls

Friday / Legs

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

Leg Extensions:
50 x 12
60 x 3 x 12

Leg Curls:
50 x 12
60 x 12
70 x 2 x 8

some BTN Smith Machine Shoulder Press, DB Side Laterals, and Upright Rows

*wanted to take a break from squats this week. light, easy session

Monday / Push

Alternating DB Incline Press* with 4-6 second negatives:
10kg x 2 x 8
20kg x 4 x 6

Alternating DB Press* with 4-6 second negatives:
20kg x 4 x 6

DB Incline Squeezing Press with 4-6 second negatives:
37.5lbs x 4 x 5-6

DB Incline Flies with 4-6 second negatives:
7.5kg x 8
10kg x 3 x 8

Skullcrushers, Straight Bar Tricep Pushdowns, Machine Lateral Raises

*alternating - meaning only pressing one DB at a time (like alternating DB curls where you only curl one DB at a time).
**weird workout but got a nice pump from it.

Monday / Push

Alternating DB Incline Press* with 4-6 second negatives:
10kg x 2 x 8
20kg x 4 x 6

Alternating DB Press* with 4-6 second negatives:
20kg x 4 x 6

DB Incline Squeezing Press with 4-6 second negatives:
37.5lbs x 4 x 5-6

DB Incline Flies with 4-6 second negatives:
7.5kg x 8
10kg x 3 x 8

Skullcrushers, Straight Bar Tricep Pushdowns, Machine Lateral Raises

*alternating - meaning only pressing one DB at a time (like alternating DB curls where you only curl one DB at a time).
**weird workout but got a nice pump from it.

Wednesday / Pull

Pullups:
3 x 10

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

Underhand-Grip T-Bar Rows:
20kg x 12
30kg x 8
40kg x 3 x 8
50kg x 8

Close-Grip T-Bar Rows:
30kg x 3 x 8

(Cable) Seated Rows:
50kg x 8
60kg x 8
65kg x 8
70kg x 8

EZ Bar Curls:
50lbs x 3 x 8
70lbs x 3 x 8

Incline DB Curls:
7.5kg x 8
10kg x 3 x 6

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

*went light for my back. need to go heavier on t-bar rows and seated rows

Friday / Legs

Calf Raises:
60kg x 3 x 12

Squats:
45lbs x 10
90lbs x 8
135lbs x 8
180lbs x 6
225lbs x 5
265lbs x 5
295lbs x 4*

Leg Extensions:
40 x 20
50 x 12
60 x 2 x 8

Leg Curls:
50 x 12
60 x 8

BB Curls:
45lbs x 12
65lbs x 3 x 8
90lbs x 6

Skullcrushers w/EZ Bar:
empty x 12
10kg x 12
15kg x 8
20kg x 4 x 8

Preacher Curls w/EZ Bar:
10kg x 12
15kg x 8
20kg x 3 x 8

DB Tricep Extensions:
15kg x 12
20kg x 4 x 12

DB Hammer Curls:
32.5lbs x 4 x 8

V-Bar Tricep Pulldowns:
15kg x 12
20kg x 4 x 12

*spotter said he wasnt spotting me with 295lbs .___. my squat #'s are going up so quickly.
**lol seems like i did more for arms than legs :/

Monday / Push

Bench Press:
135lbs x 2 x 12
180lbs x 2 x 5-6*
205lbs x 2 x 5*
135lbs x 8

Incline Bench Press**:
135lbs x 4 x 5-6*
155lbs x 2 x 4-5*
90lbs x 8

Squeezing Plate Raises:
10kg x 6 x 12-15

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

Skullcrushers w/EZ bar:
empty x 2 x 12
10kg x 2 x 12
20kg x 8*,6

V-Bar Tricep Pushdows:
10kg x 2 x 12
15kg x 2 x 12
20kg x 2 x 8

*spotted some some reps
**i just can seem to get the groove of bb incline press. cant seem to find hand positioning and even the lightest weights are a struggle. on smith and db's i can go heavy but free-weight i cant

Thursday / Pull

Lat Pulldowns:
140lbs x 3 x 8

DB Rows:
71.5lbs x 8,10,8

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

BB Upright Rows:
35kg x 3 x 8

BB Shrugs:
135lbs x 20
155lbs x 3 x 12

*quick 45min workout :/

Friday / Shoulders and Arms

High Incline DB Press*:
20kg x 4 x 8-12

Seated DB Lateral Raises*:
12.5kg x 4 x 8

Reverse Flies Machine*:
60lbs x 4 x 12-15

BB Curls:
25kg x 2 x 12
30kg x 4 x 8

Smith Machine Close Grip Bench Press**:
25kg x 12
35kg x 12
55kg x 3 x 8
75kg x 5

EZ-Bar Preacher Curls:
5kg x 12
20kg x 3 x 8
10kg x 8

Seated DB Tricep Extensions:
17.5kg x 15
22.5kg x 12
25kg x 2 x 8

DB Hammer Curls:
12.5kg x 12
17.5kg x 3 x 8

V-Bar Tricep Extensions*:
50kg+ x 15,12,12,12

Moved to a new gym. cheaper, more equipment. will be running a standard chest,back,shoulder/arms,legs split from now on.
*forgot the weights used. around that weight. probably heavier.
**assuming the bar weight is 15lbs. couldnt find the weight of the bar on the machine.

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!