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.

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