Sunday / Legs

Leg Curls:
30kg x 12
36kg x 8
43kg x 8
50kg x 5, 30kg x 5

RDL w/Short Bar:
20kg x 12
30kg x 8
40kg x 8
45kg x 8

Leg Press:
2pps x 8
3pps x 8
4pps x 8
4.5pps x 8

Front Squat:
20kg x 8
40kg x 8
50kg x 8
60kg x 5
70kg x 5

Leg Extensions:
didnt record weight used, but ramping each set starting with 30kg.

Wednesday / Back & Biceps

BB Rows:
50kg x 8
60kg x 8
70kg x 8
75kg x 8

V-Bar Lat Pulldowns:
36kg x 8
43kg x 8
50kg x 8
57kg x 8

Low Row Machine:
10kg x 8
20kg x 8
25kg x 8
27.5kg x 8

BB Curls:
20kg x 8
25kg x 8
30kg x 8
35kg x 6

Pinwheel Curls:
7.5kg x 8
12.5kg x 8
15kg x 8
17.5kg x 8

Thursday / Shoulders

DB Shoulder Press:
25kg x 6

Seated DB Lateral Raises, Cable Lateral Raises, Reverse Machine Flies, and BB Shrugs

phone died, so didnt record weights. remember 25kg x 6 for presses because i was aiming for 8 reps


Saturday / Chest & Triceps:

DB Incline Press:
20kg x 8
25kg x 8
27.5kg x 8
30kg x 5

BB Bench Press:

50kg x 2
60kg x 5
70kg x 5
80kg x 5*

Dips:
BW x 8
2.5kg x 8,8,7

Skullcrushers w/Ez-Bar:
10kg x 8
15kg x 8
20kg x 8

French Press w/Ez-Bar:
10kg x 8
15kg x 2 x 8

Seated Calf Raises:
10kg x 12
20kg x 12
22.5kg x alot x 12

*spotted. but the guy like spotted by mounting me .__. not like the usual spotting from behind. omg wtf why would you spot like that.

Sunday / Legs

Leg Curls:
40lbs x 12
50lbs x 8
65lbs x 8
80lbs x 8

RDL's w/short bar:
20kg x 8
40kg x 8
50kg x 8
60kg x 8

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

Front Squats
20kg x 8
40kg x 5
60kg x 5
70kg x 5
80kg x 5

Leg Extensions:
65lbs x 8
80lbs x 8
95lbs x 8
110lbs x 8

Monday / Back & Biceps

BB Rows:
60kg x 8
70kg x 8
80kg x 2 x 8

V-Bar Lat Pulldowns:
36kg x 8
43kg x 8
50kg x 8
57kg x 8
64kg x 8

Low Row Machine:
12.5kg x 8
20kg x 8
27.5kg x 8
30kg x 8

Alternating DB Curls:
10kg x 8
12.5kg x 8
15kg x 8
17.5kg x 6

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

Friday / Shoulders

DB Shoulder Press:
25kg x 8
27.5kg x 4

DB Lateral Raises:
12.5kg x 4 x 8

Reverse Machine Flies:
? x 8
? x 8
? x 8
? x 8

BB Shrugs:
60kg x 3 x 12


Saturday / Chest & Triceps

DB Incline Press:
20kg x 8
25kg x 8
27.5kg x 8
30kg x 4

BB Bench Press:
40kg x 8
60kg x 5
70kg x 1
80kg x 5
85kg x 3

Dips:
BW x 8,8,10,10

short on time, will do arms tomorrow along with legs

Sunday / Legs

Leg Curls:
65lbs x 8
80lbs x 8
95lbs x 8
110lbs x 3, 50lbs x 12

RDLs w/short bar:
10kg x 8
20kg x 8
40kg x 8
50kg x 8
60kg x 8

Leg Press:
2pps x 12
3pps x 8
4pps x 8
5pps x 15

Front Squat:
20kg x 8
40kg x 8
60kg x 5
80kg x 5
85kg x 5

Leg Extensions:
80lbs x 8
95lbs x 8
110lbs x 8
125lbs x 8

some random bicep/tricep stuff at end

Wednesday / Back

BB Rows:
20kg x 2 x 8
40kg x 8
60kg x 8
80kg x 2 x 5
85kg x 8

V-Bar Lat Pulldowns:
36kg x 8
50kg x 8
57kg x 8
64kg x 8

Low Row Machine:
10kg x 8
20kg x 8
25kg x 8
30kg x 8

Alternating DB Curls:
10kg x 12
12.5kg x 12
15kg x 10
17.5kg x 6

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


Thursday / Shoulders

DB Shoulder Press:
12.5kg x 12
15kg x 12
20kg x 8
22.5kg x 8
25kg x 5,3

Cable Lateral Raises:
5kg x 12
7kg x 12
9kg x 12
14kg x 8

Reverse Machine Flies:
23kgx 12
30kg x 12
36kg x 12
43kgx 8

going to switch to 12rep sets from now on.

Saturday / Chest

DB Incline Press:
17.5kg x 12
20kg x 12
22.5kg x 12
25kg x 12
27.5kg 8

BB Bench Press:
20kgx 12
40kg x 12
60kg x 7,1
65kg x 6,2
70kg x 5,3

Dips:
BW x 12,12,8,12

Skullcrushers w/ Ez-Bar:
5kg x 12
10kgx 12
15kg x 12
20kg x 8

French Press w/Ez-Bar:
5kg x 12
10kg x 12
15kg x 6

Seated Calf Raises:
10kg x 12
20kg x 12
30kg x 12
35kg x 12
37.5kg x 12

Sunday / Legs

Leg Curls:
14kg x 12
18kg x 12
23kg x 12
30kg x 12
36kg x 12
43kg x 7, 36kg x 5

RDLs w/short bar:
5kg x 12
10kg x 12
15kg x 12
20kg x 12

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

Front Squat:
20kg x 12
40kg x 12
60kg x 12
80kg x 8

Leg Extensions:
36kg x 12
43kg x 12
50kg x 12
57kg x 8

Wednesday / Back & Biceps

BB Rows:
20kg x 2 x 12
40kg x 12
60kg x 12
70kg x 12
80kg x 8

V-Bar Lat Pulldowns:
36kg x 12
43kg x 12
50kg x 8,4
57kg x 6, 36kg x 6

Low Row Machine:
20kg x 12
25kg x 12
30kg x 12

Alternating DB Curls:
10kg x 12
12.5kg x 12
15kg x 12
17.5kg x 6

Pinwheel Curls:
10kg x 12
12.5kg x 12
17.5kg x 12

good session in terms of numbers hit, but gym was so packed :/ had to wait like 15min before the low row machine was open.

Thursday / Shoulders

DB Shoulder Press:
15kg x 12
17.5kg x 12
20kg x 12
22.5kg x 7,5

Cable Lateral Raises:
5kg x 12
7kg x 12
9kg x 12
14kg x 8

Seated DB Lateral Raises:
5kg x 12
7.5kg x 12
10kg x 12
12.5kg x 8

Reverse Machine Flies:
23kg x 12
30kg x 12
36kg x 12
43kg x 12

BB Shrugs:
20kg x 12
40kg x 12
50kg x 12
60kg x 2 x 12

loving 12 rep sets

Saturday / Legs

DB Incline Press:
10kg x 12
12.5kg x 12
15kg x 8
17.5kg x 12
20kg x 12
22.5kg x 12
25kg x 7,5

BB Bench Press:
20kg x 8
40kg x 8
60kg x 8
65kg x 8
70kg x 2 x 5

Dips:
BW x 12
2.5kg x 12,10,8

Skullcrushers w/Ez-Bar:
5kg x 12
10kg x 12
15kg x 12
20kg x 6

French Press w/Ez-Bar:
empty bar x 12
5kg x 12
10kg x 12
15kg x 8

Seated Calf Raises
10kg x 12
20kg x 12
30kg x 12
32.5kg x 12
35kg x 12
37.5kg x 12

okay session considering i only had 3 meals before training at night. hit okay numbers.. disappointed at incline press though :/ i need to eat more.

Sunday / Legs

Leg Curls:
14kg x 12
18kg x 12
23kg x 12
30kg x 12
36kg x 12
43kg x 8, 36kg x 4

RDLs w/short bar:
10kg x 12
15kg x 12
20kg x 12
25kg x 12

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

Front Squats:
20kg x 12
40kg x 12
60kg x 12
80kg x 9

Leg Extensions:
36kg x 12
43kg x 12
50kg x 12
57kg x 10

Wednesday / Back & Biceps

BB Rows:
20kg x 2 x 12
40kg x 12
60kg x 12
70kg x 9,3
75kg x 6,6

V-Bar Pulldowns:
36kg x 12
43kg x 12
50kg x 10,2
57kg x 6, 36kg x 6

Low Row Machine:
10kg x 12
20kg x 12
30kg x 12
32.5kg x 8

Alternating DB Curls:
7.5kg x 12
12.5kg x 12
15kg x 8,4
17.5kg x 6

Pinwheel Curls:
12.5kg x 12
15kg x 12
17.5kg x 8,4


Thursday / Shoulders

DB Shoulder Press:
10kg x 12
15kg x 12
17.5kg x 12
20kg x 12
25kg x 7,4

Cable Lateral Raises:
5kg x 12
7kg x 12
9kg x 12
14kg x 10

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

Reverse Machine Flies:
23kg x 12
30kg x 12
36kg x 12
43kg x 12
50kg x 8

BB Shrugs:
20kg x 12
40kg x 12
60kg x 12
65kg x 12,8

Thursday / Shoulders

DB Incline Press
10kg x 12
12.5kg x 12
15kg x 12
17.5kg x 12
20kg x 12
22.5kg x 12
25kg x 8,4

BB Bench Press
20kg x 8
40kg x 8
50kg x 8
65kg x 8
70kg x 6,5

Dips
BW x 12
2.5kg x 12
5kg x 2 x 10

Skullcrushers w/Ez-Bar
empty x 12
5kg x 12
10kg x 12
15kg x 12
20kg x 7

French Press w/Ez-Bar
empty x 12
5kg x 12
10kg x 12
15kg x 12

Seated Calf Raises:
10kg x 12
20kg x 12
30kg x 12
35kg x 12
40kg x 12


Sunday / Legs

Leg Curls:
14kg x 12,12,
23kg x 12
30kg x 12
36kg x 12
43kg x 9 , 36kg x 4

RDL's w/short bar:
empty x 12
5kg x 12
10kg x 12
15kg x 12
20kg x 12
25kg x 12

Front Squats:
20kg x 8
40kg x 12
60kg x 12
80kg x 10

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

Leg Extensions:
36kg x 12,12
43kg x 12
50kg x 12

dips were easy for some reason, need to add more weight
numbers for db incline and BP are not going up fast enough
forgot to change the weight for leg extensions on 2nd set.
hit okay numbers, mostly just added one rep to each exercise.

edit: thinking of going on a upper/lower/upper/lower split.

This post has been edited by Kaffatsum: Oct 14 2013, 05:52 AM

Wednesday / Back & Biceps

BB Rows:
20kg x 12,12
40kg x 12
60kg x 12
70kg x 8,8,8,8

V-Bar Lat Pulldowns:
36kg x 12
43kg x 12
50kg x 12
57kg x 9,4

Low Row Machine:
10kg x 12
20kg x 12
30kg x 12
32.5kg x 12

Alternating DB Curls:
7.5kg x 12
10kg x 12
12.5kg x 12
15kg x 12
17.5kg x 5

Pinwheel Curls:
7.5kg x 12
12.5kg x 12
15kg x 12
17.5kg x 12
20kg x ??


Thursday / Shoulders

DB Shoulder Press:
10kg x 12
12.5kg x 12
17.5kg x 12
20kg x 12
22.5kg x 12
25kg x 6,3

Cable Lateral Raises:
5kg x 12
7kg x 12
9kg x 12
14kg x 12

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

Reverse Machine Flies:
23kg x 12
30kg x 12
36kg x 12
43kg x 12
50kg x 12

BB Shrugs:
20kg x 12
40kg x 12
60kg x 12
70kg x 12


Saturday / Chest & Triceps

DB Inclines Press:
10kg x 12
12.5kg x 12
17.5kg x 12
20kg x 12
22.5kg x 12
25kg x 12
27.5kg x 7,4

BB Bench Press:
20kg x 8
40kg x 8
60kg x 8
65kg x 8
70kg x 7,3

Dips:
BW x 12
2.5kg x 12
5kg x 9,8

Skullcrushers w/Ez-Bar:
empty x 12
5kg x 12
10kg x 12
15kg x 12
20kg x 7

French Press w/Ez-Bar:
empty x 12
5kg x 12
10kg x 12
15kg x 10,4

Seated Calf Raises:
10kg x 12
20kg x 12
30kg x 12
35kg x 12
40kg x 12

switching DB curls for BB curls next week
switching DB shoulder press for BB OHP next week

edit:
Sunday / Legs

Leg Curls:
14kg x 12,12
23kg x 12
30kg x 12
36kg x 12
43kg x 10
50kg x 3, 23kg x 8

RDL's w/short bar:
empty x 12
10kg x 12
15kg x 12
20kg x 12
25kg x 12

Leg Press:
2pps x 8
3pps x 12
4pps x 12
5pps x 12
5.5pps x 12

Front Squats:
20kg x 12
40kg x 8
60kg x 8
80kg x 8*

Leg Extensions:
36kg x 12
43kg x 12
50kg x 12
57kg x 12

*was sharing a power rack with a guy. wanted to try 85kg x 8. guy spotted on 80kg x 8. didnt want him to help so i just stopped at 80kg :/ next week.

This post has been edited by Kaffatsum: Oct 20 2013, 11:44 PM

Wednesday / Back & Biceps

BB Rows
20kg x 12,12,
40kg x 12
60kg x 12
70kg x 12
80kg x 8,8

V-Bar Lat Pulldown
36kg x 12
43kg x 12
50kg x 12
57kg x 8

Low Row Machine
10kg x 12
20kg x 12
30kg x 12
35kg x 8

BB Curls
20kg x 12
25kg x 12,12,12

One-Arm Pinwheel Curls
10kg x 12
12.5kg x 8,8,8


Thursday / Shoulders

BB OHP
20kg x 12
30kg x 8
40kg x 8
45kg x 8
50kg x 5,4

Cable Side Laterals:
5kg x 12
7kg x 12
9kg x 12
14kg x 12
18kg x 5

Seated DB Side Laterals:
5kg x 12
7.5kg x 12
10kg x 12
12.5kg x 12,6

Reverse Machine Flies:
30kg x 12
36kg x 12
43kg x 12
50kg x 7

BB Shrugs:
20kg x 12
40kg x 12
60kg x 12
70kg x 12
75kg x 8

wow, ohp felt weird. need to learn the groove again.
regressed in reverse machine flies from last week


Saturday / Chest & Triceps

DB Incline Press:
10kg x 12
12.5kg x 12
17.5kg x 12
20kg x 12
25kg x 12
27.5kg x 8,5

BB Bench Press:
20kg x 8
40kg x 8
60kg x 8
65kg x 8
70kg x 8
75kg x 5

Dips:
BW x 12
2.5kg x 12
5kg x 12
7.5kg x 10

Skullcrushers w/Ez-Bar:
empty x 12
5kg x 12
10kg x 12
15kg x 12
20kg x 8

French Press w/Ez-Bar:
empty x 12
5kg x 12
10kg x 12
15kg x 13

Seated Calf Raises:
10kg x 12
20kg x 12
30kg x 12
35kg x 12
40kg x 12
42.5kg x 8

3weeks til 80kg and more


edit:

Sunday / Legs

Leg Curls:
14kg x 12
18kg x 12
23kg x 12
30kg x 12
36kg x 12
43kg x 11
50kg x 4, 23kg x 6

RDLs w/short bar:
empty x 12
10kg x 12
20kg x 12
25k x 12
30kg x 12

Leg Press:
2.5pps x 12
3.5pps x 12
4.5pps x 12
5.5pps x 12

Front Squats:
20kg x 8
40kg x 8
60kg x 8
80kg x 8
90kg x 6

Leg Extensions:
36kg x 12
43kg x 12
50kg x 12
57kg x 12

This post has been edited by Kaffatsum: Oct 27 2013, 09:27 PM

Thursday / Back & Biceps

BB Rows:
20kg x 12,12,
40kg x 12
60kg x 8
65kg x 8
70kg x 8
75kg x 8

V-Bar Lat Pulldown:
36kg x 12
43kg x 12
50kg x 12
57kg x 6

Low Row Machine
10kg x 12
20kg x 12
30kg x 12
35kg x 8

BB Curls
20kg x 8
25kg x 8
30kg x 8
35kg x 8

One-Arm Pinwheel Curls:
7.5kg x 8
10kg x 8
12.5kg x 8,8

basing the numbers off of memory. forgot to record.

Friday / Shoulders

BB OHP:
20kg x 8
30kg x 8
40kg x 8
45kg x 8
50kg x 8
55kg x 3

Cable Side Laterals:
7kg x 12
9kg x 12
14kg x 12
18kg x 8

Seated DB Side Laterals:
7.5kg x 12
10kg x 12
12.5kg x 8

Reverse Machine Flies:
23kg x 12
30kg x 12
36kg x 12
43kg x 6

BB Shrugs:
20kg x 12
40kg x 12
60kg x 12
70kg x 8
80kg x 8

idk what happen to my rear delts.

Saturday / Chest & Triceps

DB Incline Press:
10kg x 12
15kg x 12
20kg x 12
25kg x 12
27.5kg x 10
30kg x 3

BB Bench Press:
20kg x 8
40kg x 8
60kg x 8
70kg x 8
75kg x 6

Dips:
BW x 12
2.5kg x 12
5kg x 12
7.5kg x 11

Skullcrushers w/Ez-Bar:
empty x 12
5kg x 12
10kg x 12
15kg x 12
20kg x 6

French Press w/Ez-Bar:
empty x 12
5kg x 12
10kg x 12
15kg x 12

Seated Calf Raises:
10kg x 12
20kg x 12
30kg x 12
40kg x 12
45kg x 12

triceps were dead. loose form on seated calf raises


Monday / Legs

Leg Curls:
14kg x 12
23kg x 12
30kg x 12
36kg x 12
43kg x 11
50kg x 4, 30kg x 6

RDL's w/short bar:
empty x 12
10kg x 12
20kg x 12
30kg x 12
30kg x 12

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

Front Squats:
20kg x 8
40kg x 8
60kg x 8
80kg x 8
90kg x 3

Leg Extensions:
36kg x 12
43kg x 12
50kg x 12
57kg x 12
64kg x 8

leg press felt awful on my hips so i stopped.
so mad about front squats. got in the groove, 90kg felt light. then on the 3rd rep, it slipped from my shoulder. argh couldve gone for atleast 6.

This post has been edited by Kaffatsum: Nov 4 2013, 10:22 PM

Wednesday / Back & Biceps

BB Rows:
20kg x 12,12
40kg x 8
60kg x 8
70kg x 8
80kg x 8
85kg x 5

V-Bar Lat Pulldown:
36kg x 12
43kg x 12
50kg x 12
57kg x 12
64kg x 4

Low Row Machine:
10kg x 12
20kg x 12
30kg x 12
35kg x 9

BB Curls:
20kg x 8
25kg x 8
30kg x 8
35kg x 8
40kg x 5

One-Arm Pinwheel Curls:
7.5kg x 12
10kg x 12
12.5kg x 12
15kg x 8


Friday / Shoulders

BB OHP:
20kg x 12
30kg x 8
40kg x 8
50kg x 8
55kg x 5

Cable Side Laterals:
7kg x 12
9kg x 12
14kg x 12
18kg x 10

Seated DB Side Laterals:
7.5kg x 12
10kg x 12
12.5kg x 10

Reverse Machine Flies:
23kg x 12
30kg x 12
36kg x 12
43kg x 12
50kg x 8

BB Shrugs:
20kg x 12
40kg x 12
60kg x 12
80kg x 12

8 o clock in the morning. wow. sucks.
4 weeks until 60kg ohp


edit:

Sunday / Chest & Triceps

DB Incline Press:
10kg x 12
12.5kg x 12
17.5kg x 12
20kg x 12
25kg x 12
27.5kg x 8

BB Bench Press:
20kg x 8
40kg x 8
60kg x 8
65kg x 8
70kg x 8
75kg x 7

Dips:
BW x 12
2.5kg x 12
5kg x 12
7.5kg x 8

Skullcrushers w/Ez-Bar:
empty x 12
5kg x 12
10kg x 12
15kg x 12
20kg x 7

French Press w/Ez-Bar:
empty x 12
5kg x 12
10kg x 12
15kg x 12

Seated Calf Raises:
12.5kg x 12
22.5kg x 12
32.5kg x 12
42.5kg x 12

10am sessions suck too. hungry.
definitely didnt warm up well enough too. didnt hit any of my numbers except bp.

This post has been edited by Kaffatsum: Nov 10 2013, 01:21 PM