Thursday / Back

warmup with light lat pulldowns

Lat Pulldowns:
40kg x 12
45kg x 12
50kg x 12
55kg x 8
60kg x 4 x 10*

V-Bar Lat Pulldowns:
40kg x 8
45kg x 8
50kg x 2 x 8**

Old School T-Bar Rows:
20kg x 8
30kg x 8
40kg x 4 x 10

Wide Grip T-Bar Rows:
20kg x 8
30kg x 8
40kg x 2 x 8***

Deadlifts:
60kg x 6
80kg x 3 x 6

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

Concentration Curls:
7.5kg x 4 x 12

*turns out ive done 4 x 12 with 60kg before >_< need to check logs before sessions
**wanted to do 3 sets but some guy wanted to do lat pulldowns :/
***keep losing my balance on these, prolly will stop doing these and switch with something else

got a belt. Harbringer 4''. Squats/Deadlifts/heavy rows/etc are all back in.

Friday / Shoulders & Arms

warmup with light side laterals and light db shoulder pressing

Seated DB Shoulder Press:
17.5kg x 8
20kg x 8
22.5kg x 3 x 8
25kg x 8

DB Side Laterals:
10kg x 12
12.5kg x 12
15kg x 10,8,8
7.5kg x 15

Reverse Machine Flies:
20kg x 12
25kg x 2 x 12
30kg x 2 x 12
15kg x 15

DB Shrugs:
20kg x 12
22.5kg x 12
25kg x 2 x 12

Alternating DB Curls:
7.5kg x 9
12.5kg x 8
15kg x 3 x 8
17.5kg x 8

Ez-Bar Skullcrushers:
20kg x 8,10,10

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

V-Bar Tricep Pushdowns:
45kg x 12
50kg x 12
55kg x 12,8

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

Rope Tricep Pushdowns:
35kg x 4 x 12

good session, most of the weights were feeling light today

Sunday / Legs

warmup with light squats and stretching

Squats:
225lbs x 3 x 5

Hack Squats:
1pps x 4 x 12

Leg Extensions:
50kg x 3 x 12

Leg Curls:
40kg x 3 x 12

squats are back after 1+month break. 225lbs felt really light. probably couldve done 10+reps/set. plan to work back up to 275lbs in 2 weeks time.
hack squats felt interesting. super light. will continue 10kg-20kg/session.

Tuesday / Chest

warmup with light db pressing

DB Flat Press:
10kg x 12
15kg x 12
20kg x 12
25kg x 8
30kg x 8
32.5kg x 2 x 8
35kg x 5*
12.5kg x 20

BB Incline Press:
40kg x 4 x 10
45kg x 7,8

DB Incline Press:
17.5kg x 14
20kg x 8,8,6,6

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

Machine Flies:
25kg x 12
30kg x 12
35kg x 3 x 12
40kg x 10

Rope Tricep Pushdowns:
30kg x 15
35kg x 15,12,12,12,10
25kg x 8

*got a 6th rep but spotted

35kg felt good for 5. working sets will be 35kg now

Thursday / Back

warmup with light lat pulldowns

Lat Pulldowns:
60kg x 12
65kg x 8,8,8

V-Bar Lat Pulldowns:
35kg x 12
45kg x 2 x 12
50kg x 3 x 8

Old School T-Bar Rows:
20kg x 12
30kg x 12
40kg x 12
50kg x 2 x 8

(Cable) Seated Rows:
40kg x 12
50kg x 3 x 12

Deadlifts:
135lbs x 6
180lbs x 2 x 6
225lbs x 8



Friday / Shoulders & Arms

warmup with light shoulder pressing, lateral raises, bent-over lateral raises

DB Shoulder Press:
17.5kg x 8
20kg x 8
22.5kg x 2 x 8
25kg x 2 x 8

DB Side Laterals:
10kg x 12
12.5kg x 2 x 12
15kg x 3 x 8
5kg x 20

Reverse Machine Flies:
20kg x 12
25kg x 12
30kg x 3 x 12

Alternating DB Curls:
7.5kg x 8
10kg x 8
15kg x 2 x 8
17.5kg x 8,6,2

Ez-Bar Skullcrushers:
20kg x 10,10,8,6

One-Armed DB Preacher Curls:
10kg x 8
12kg x 8
15kg x 3 x 12

V-Bar Tricep Pushdowns:
45kg x 10
50kg x 12
55kg x 10,8,8

One-Armed Hammer Curls:
10kg x 10
15kg x 3 x 10

Rope Tricep Pushdowns:
35kg x 12,10,10,8

Sunday / Legs

Squats:
45lbs x 10
90lbs x 10
135lbs x 10
180lbs x 8
225lbs x 5
245lbs x 3 x 5

Hack Squats:
0.5pps x 12
1pps x 2 x 12
1.5pps x 8,12

Leg Extensions:
40kg x 4 x 12

Leg Curls:
30kg x 12
35kg x 3 x 12

Standing Calf Raises:
40kg x 3 x 20

went somewhere. missed chest , back , shoulders/arms

Saturday / Pump Workout

DB Flat Press:
30kg x 10,8,7

DB Incline Press:
15kg x 4 x 12

Machine Flies:
20kg x 15
25kg x 15
30kg x 15
35kg x 15

Lat Pulldowns:
55kg x 3 x 12

Old School T-Bar Rows:
30kg x 3 x 12

(Cable) Seated Rows:
35kg x 3 x 12

DB Hammer Curls:
12.5kg x 4 x 12

energy was bad this session x(

Sunday / Legs

Squat:
45lbs x 12
90lbs x 12
135lbs x 12
180lbs x 8
225lbs x 3 x 8
275lbs x 5*

Hack Squats:
1pps x 12
1.5pps x 8
2pps x 8
2.5pps x 8

Leg Curls:
30kg x 12
40kg x 2 x 12
45kg x 8

Leg Extensions:
45kg x 4 x 12

*5th rep felt ugly

Tuesday / Chest

DB Flat Press:
30kg x 8
32.5kg x 8,8,8,6

DB Incline Press:
17.5kg x 8
20kg x 4 x 8

BB Incline Press:
40kg x 2 x 8
50kg x 5,7,7

DB Flies:
12.5kg x 12
15kg x 12,12,8

Machine Flies:
25kg x 12
30kg x 12
35kg x 12
40kg x 8,8

Rope Tricep Pushdowns:
30kg x 12
40kg x 10,10,8

Thrusday / Back

warmup with light lat pulldowns:

Lat Pulldowns:
60kg x 12
65kg x 10,10,10,6

V-Bar Lat Pulldowns:
35kg x 12
50kg x 10,8,8

Old School T-Bar Rows:
20kg x 12
40kg x 12
50kg x 3 x 8

(Cable) Seated Rows:
45kg x 12
50kg x 12
55kg x 8
60kg x 2 x 8

Deadlifts:
135lbs x 8
180lbs x 5
225lbs x 5
275lbs x 5*

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

Concentration Curls:
7.5kg x 2 x 12
10kg x 3 x 8

*that set felt ugly

EDIT: let my straps in the gym.. NOOOOOOO! hopefully not lost forever.

This post has been edited by Kaffatsum: Jun 13 2013, 09:24 PM

Friday / Shoulders & Arms

warmup with light pressing, side/bent over raises

DB Shoulder Press:
17.5kg x 8
20kg x 10
22.5kg x 8
25kg x 8,5
22.5kg x 6
20kg x 8

DB Side Laterals:
7.5kg x 12
12.5kg x 8
15kg x 5 x 8

Reverse Machine Flies:
25kg x 12
30kg x 4 x 12
35kg x 8

DB Shrugs:
20kg x 20
25kg x 12,12,12,20

Alternating DB Curls:
7.5kg x 12
12.5kg x 8
17.5kg x 6
15kg x 8,8

Ez-Bar Skullcrushers:
20kg x 4 x 10

One-Armed Hammer Curls:
12.5kg x 10
15kg x 10,10,10,8

V-Bar Tricep Pushdowns:
40kg x 12
50kg x 12
55kg x 3 x 10

One-Armed DB Preacher Curls:
12.5kg x 4 x 12

Rope Tricep Pushdowns:
30kg x 12
35kg x 4 x 12

Couldnt hit the numbers i wanted for the presses and curls

Sunday / Legs

Squats:
45lbs x 12
90lbs x 12
135lbs x 12
180lbs x 8
225lbs x 2 x 8
255lbs x 5

Hack Squats:
1pps x 12
2pps x 8
2.5pps x 2 x 8

Leg Extensions:
50kg x 4 x 8

Leg Curls:
40kg x 12
50kg x 2 x 12
55kg x 8

Tuesday / Chest

warmup with light tricep extensions and dips

DB Flat Press:
30kg x 8
32.5kg x 2 x 8
35kg x 7,7,6

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

BB Incline Press:
40kg x 8
50kg x 3 x 8

DB Flies:
12.5kg x 12
15kg x 3 x 12

Machine Flies :
35kg x 12
40kg x 4 x 8

Rope Tricep Pushdowns:
30kg x 12
40kg x 3 x 10

Thursday / Back

warmup with pull-ups

Lat Pulldowns:
60kg x 12
65kg x 8
70kg x 3 x 8

V-Bar Lat Pulldowns:
45kg x 8
50kg x 3 x 10
55kg x 6

Old School T-Bar Rows:
20kg x 8
40kg x 8
60kg x 3 x 8

(Cable) Seated Rows:
40kg x 12
50kg x 3 x 8

Deadlifts:
135lbs x 5
180lbs x 5
225lbs x 5*
275lbs x 5
290lbs x 5

One-Armed DB Preacher Curls:
7.5kg x 12
12kg x 3 x 12

Concentration Curls:
7.5kg x 12
10kg x 3 x 12

*double overhand grip failed at last rep of 225. strapped from then on.

Friday / Shoulders & Arms

warmup with light side laterals/pressing

DB Shoulder Press:
17.5kg x 8
20kg x 8
22.5kg x 8
25kg x 3 x 8

DB Side Laterals:
7.5kg x 12
12.5kg x 8
15kg x 4 x 10

Reverse Machine Flies:
25kg x 10
35kg x 4 x 12

Alternating DB Curls :
7.5kg x 8
15kg x 4 x 8
17.5kg x 6

Ez-Bar Skullcrushers:
20kg x 12,11,10,8

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

V-Bar Tricep Pushdowns:
40kg x 12
50kg x 12
55kg x 2 x 10
60kg x 8

One-Armed Hammer Curls:
10kg x 12
15kg x 3 x 10
17kg x 6

Rope Tricep Pushdowns:
30kg x 12
35kg x 3 x 12
25kg x 8

Sunday / Legs

Squats:
45lbs x 2 x 12
90lbs x 12
135lbs x 12
180lbs x 8
225lbs x 5
255lbs x 1
275lbs x 3 x 5

Hack Squats:
1pps x 12
2pps x 8
2.5pps x 2 x 8

Leg Extensions:
55kg x 4 x 8

Leg Curls:
30kg x 12
40kg x 8
50kg x 2 x 8

Standing Calf Raises:
40kg x 4 x 15

275lbs x 3 x 5 easy, lower back and hips are worn out though. need to have more rest between deads and squats

Tuesday / Chest

warmup with pullups/light tricep pushdowns/dips

DB Flat Press:
30kg x 8
32.5kg x 8
35kg x 2 x 8
37.5kg x 6*
17.5kg x 15

DB Incline Press:
22.5kg x 4 x 8

BB Incline Press:
20kg x 8
40kg x 8
50kg x 2 x 8
60kg x 5

DB Flies :
12.5kg x 12
15kg x 2 x 12
17.5kg x 8

Machine Flies:
35kg x 12
40kg x 3 x 8
45kg x 8

Rope Tricep Pushdowns:
35kg x 12
40kg x 2 x 10
45kg x 8

*dismounted badly..

UPDATE : Sitting at around 69-70kg at night now. Will post pics sometime before fasting.

This post has been edited by Kaffatsum: Jun 25 2013, 06:49 PM

Friday / Back

warmup with pull-ups

Lat Pulldowns:
70kg x 3 x 8

V-Bar Lat Pulldowns:
40kg x 8
50kg x 12,12,8,8

DB Rows:
20kg x 8,8
25kg x 8,8

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

Deadlifts:
135lbs x 5
180lbs x 5
225lbs x 3
275lbs x 3
290lbs x 1
315lbs x 3

Reverse Machine Flies:
25kg x 4 x 12

went light on all the stuff involving lower back to save it for squats

This post has been edited by Kaffatsum: Jun 28 2013, 07:35 PM

Sunday / Legs

Standing Calf Raises:
40kg x 4 x 20

Squats:
45lbs x 12
90lbs x 12
135lbs x 12
180lbs x 8
225lbs x 8
275lbs x 5,3
290lbs x 1*
135lbs x 15

Hack Squats:
1pps x 8
2pps x 8
2.5pps x 8
3pps x 5

Leg Extensions:
55kg x 4 x 10

Leg Curls:
30kg x 12
40kg x 12
50kg x 8
55kg x 8

*went up super quick, no grind. depth was good, atleast parallel.

skipped shoulders/arms this week. super busy that day

Tuesday / Chest

warmup with pull-ups/dips/light tricep extensions/dynamic stretching

DB Flat Press:
30kg x 12
32.5kg x 8
35kg x 5,7,7
30kg x 8

DB Incline Press:
17.5kg x 8
22.5kg x 3 x 8
25kg x 8

BB Incline Press:
40kg x 8
50kg x 2 x 6

DB Incline Flies:
7.5kg x 4 x 12

Machine Flies:
30kg x 12
40kg x 4 x 8

Rope Tricep Extensions:
35kg x 12
40kg x 2 x 10
45kg x 8

(Cable) One-Armed Reverse Fly*:
10kg x 12
5kg x 3 x 12

*got the craziest pump from these. watch the video and incorporate into your routine now. best pump in rear delts ever. be sure to fully extend triceps while doing these

pretty bad session today. disappointed at not being able to go heavy on DB Flat Press :/ idk why i did rear delts