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

Thursday / Back

warmup with pullups/db side laterals/reverse machine flies

Lat Pulldowns:
70kg x 8
60kg x 8
50kg x 10
45kg x 12

V-Bar Lat Pulldowns:
45kg x 8
50kg x 12,12,8,8
25kg x 15

Old School T-Bar Rows:
20kg x 12
40kg x 8
50kg x 3 x 8
30kg x 12

(Cable) Seated Rows:
50kg x 8
55kg x 8
60kg x 8
65kg x 8

Deadlifts :
135lbs x 5
180lbs x 5
225lbs x 3
270lbs x 3
315lbs x 3
335lbs x 2*

*form felt off. might need to have someone record and evaluate

Friday / Shoulders & Arms

warmup with pull-ups/side laterals

DB Shoulder Press:
20kg x 8
22.5kg x 8
25kg x 3 x 8
27.5kg x 6

DB Side Laterals:
15kg x 3 x 10
15kg x 10 dropset 12.5kg x failure dropset 10kg x failure dropset 7.5kg x failure dropset 5kg x failure

(Cable) One-Armed Reverse Fly:
5kg x 4 x 12

Reverse Machine Flies:
20kg x 4 x 12

Alternating DB Curls supersetted with Ez-Bar Skullcrushers:
15kg x 8,8,8 supersetted with 20kg x 12,12,12
17.5kg x 8 supersetted with 20kg x 12

Ez-Bar Preacher Curls supersetted with V-Bar Tricep Pushdowns:
10kg x 12,12 supersetted with 50kg x 8,8
10kg x 12,12 supersetted with 55kg x 8,8

Alternating DB Hammer Curls supersetted with Rope Tricep Pushdowns:
15kg x 8 supersetted with 35kg x 12
12.5kg x 8,8,8 supersetted with 35kg x 12,12,12

was in a rush so i supersetted a bicep movement with a tricep movement

Sunday / Legs

Calf Raises:
45kg x 20,20,20,20,18,20

warmup with light leg extensions/stretching

Squats:
45lbs x 2 x 12
90lbs x 12
135lbs x 8
180lbs x 5
225lbs x 1
275lbs x 1
290lbs x 1
315lbs x 1*

Leg Extensions:
60kg x 4 x 8

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

*spotter was to quick to help me at sticking point. probably had one full rep in me by myself

too lazy to do hack squats

Monday / Chest

BB Flat Bench Press:
20kg x 12
40kg x 8
60kg x 8
80kg x 2 x 5
85kg x 1

BB Incline Press:
20kg x 8
40kg x 8
50kg x 8
60kg x 5,4,5

DB Incline Press:
20kg x 8
22.5kg x 8
25kg x 8
27.5kg x 8

DB Incline Flies:
10kg x 4 x 12

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

Rope Tricep Pushdowns:
35kg x 12
40kg x 10
45kg x 3 x 10

couldve easily gone 90-95kg for 1 on the flat bench, but my wrist were hurting so bad. might need to get wrist wraps. planning to use ramadhan as a recovery period for my body (hips,shoulders,wrists hurting lately). most likely 3x/week training, going light, and chasing the pump style during fasting.
after ramadhan, once i get strength back up, ill change to a different split.

edit: i lost my straps in the gym last week and its gone and they were almost 2 years old..

This post has been edited by Kaffatsum: Jul 8 2013, 08:00 PM

about a 12 day layoff. Feeling good and rested, albeit tired and thirsty from fasting. Using KingBeef's 4day split on T-Nation for 12-16 weeks. Link

Saturday / Shoulders & Calves

Seated Overhead DB Press:
12.5kg x 10
17.5kg x 10
20kg x 10
22.5kg x 6

Cable Lateral Raises:
5kg x 12
10kg x 12
15kg x 6
5kg x 6

Seated DB Lateral Raises:
7.5kg x 12
10kg x 10
12.5kg x 4
5kg x 6

One-Armed Cable Reverse Flies
5kg x 3 x 12

BB Shrugs:
40kg x 10
60kg x 10
80kg x 10
90kg x 8

Seated Calf Raises
5kg x 5 x 12

tired,thirsty and no pump

Monday / Legs

Lying leg curls:
30kg x 12
40kg x 12
45kg x 8
50kg x 8

RDL's:
35lbs x 12
45lbs x 12
55lbs x 12
65lbs x 12

Leg press:
2pps x 12
2.5pps x 12
3pps x 12

Front Squats:
45lbs x 8
90lbs x 8
110lbs x 8

supposed to do 3sets of Hack squats but felt light headed so i stopped.
training is pathetic, cant even set decent numbers.

Thursday / Chest & Triceps & Calves

Incline Dumbbell Press:
17.5kg x 12
20kg x 10
22.5kg x 10
25kg x 6

DB Flat Press* :
17.5kg x 10
20kg x 10
22.5kg x 6

Dips (lean forward) :
BW x 4 x 10
Lying Behind the head extensions w/Ez-Bar :
5kg x 4 x 12

French Presses w/Ez-Bar :
5kg x 3 x 12

Standing calf raises:
40kg x 10
45kg x 10
50kg x 10
55kg x 10
60kg x 10

*suppose to do BB Flat Press

Saturday / Back & Bicep & Abs

BB Bent-Over Rows :
90lbs x 10
135lbs x 10
180lbs x 10
200lbs x 8

Close neutral grip pulldowns :
40kg x 10
45kg x 10
50kg x 8

Seated close neutral grip rows:
30kg x 10
35kg x 10
40kg x 10

Pinwheel Curls:
12.5kg x 8
15kg x 8
17.5kg x 8

Alternating Dumbbell curls:
10kg x 3 x 10

Leg Raises
BW x 4 x 12

dead after rows