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

Wednesday / Legs & Shoulders

Leg Curls:
14kg x 12
23kg x 12
30kg x 12
36kg x 8

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

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

Leg Extensions:
23kg x 12
30kg x 12
36kg x 12
43kg x 12

BB OHP:
20kg x 12
30kg x 8
40kg x 8
50kg x 8
55kg x 7

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

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

schedule is messed up this week since i didnt do legs last week, so im splitting shoulders into 2 sessions.
went super light on legs, my hip is feeling bad.
surprised i got 55kg x 7 .__. 60kg in 2 weeks.


Thursday / Back & Triceps

BB Rows:
20kg x 12,12
40kg x 12
50kg x 12
60kg x 8
80kg x 8
85kg x 6

V-Bar Lat Pulldowns:
36kg x 12
43kg x 12
50kg x 12
57kg x 8
64kg x 6

Low Row Machine:
10kg x 12
20kg x 12
30kg x 12
37.5kg 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
80kg x 8,8

DB Skullcrushers and V-Bar Tricep Pushdowns:
just getting the 'feel' of these. switching because stalling on previous tricep movements.

doing tricep on back days and bicep on chest days to increase frequency.


Saturday / Chest & Biceps

DB Incline Press:
10kg x 12
12.5kg x 12
17.5kg x 12
20kg x 12
25kg x 12
27.5kg x 8
30kg x 6

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

Dips:
BW x 12
5kg x 12
10kg x 8
15kg x 8

BB Curls:
20kg x 8
30kg x 8
35kg x 8
40kg x 8*

One-Armed Pinwheel Curls:
10kg x 12
12.5kg x 12
15kg x 12
17.5kg x 6

Seated Calf Raises:
10kg x 12
20kg x 12
30kg x 12
40kg x 12
50kg x 8,8

*last 2 reps were ugly.
my chest sessions have been going amazing. kinda sad that i havent been able to get 27.5kg x 12 but if i can get 30kg x 8, then ill be happy back to 80kg for BP and dips felt light too


Saturday / Legs

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

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

Front Squats:
20kg x 8
40kg x 8
60kg x 8
80kg x 8
100kg x 1,5*

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

*bar fell off my shoulders on the first rep, did the other 5 reps with a spotter with olympic style position.

This post has been edited by Kaffatsum: Nov 18 2013, 07:50 PM

Wednesday / Back & Triceps

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

V-Bar Lat Pulldowns:
36kg x 12
43kg x 12
50kg x 12
57kg x 10
64kg x 6

Low Row Machine:
10kg x 12
20kg x 12
30kg x 12
40kg x 12*

DB Skullcrushers:
7.5kg x 12
10kg x 12
12.5kg x 8,6

V-Bar Tricep Pushdowns:
30kg x 12
36kg x 12
43kg x 12
50kg x 8

*spotted


Thursday / Shoulders

BB OHP:
20kg x 8
30kg x 8
40kg x 8
45kg x 8
50kg x 8
55kg x 6,4*

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

Seated DB Side Laterals:
7.5kg x 12
10kg x 12
12.5kg x 9,8

Reverse Machine Flies:
23kg x 12
30kg x 12
36kg x 12
43kg x 12
50kg x 6

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

lower back cramp didnt warm up properly and was leaning back wayy to much. so sad, suppose to get 8 reps


Sunday / Chest & Biceps

DB Incline Press:
10kg x 12
12.5kg x 12
17.5kg x 12
20kg x 12
25kg x 12
27.5kg x 8
30kg x 6

BB Bench Press:
20kg x 8
40kg x 8
60kg x 8
70kg x 8
80kg x 5

Dips:
BW x 12
5kg x 12
10kg x 10
15kg x 10

BB Curls:
20kg x 12
25kg x 12
30kg x 12
35kg x 8

One-Armed Pinwheel Curls:
10kg x 12
12.5kg x 12
15kg x 12
17.5kg x 8

omg i forgot to do seated calf raises T_T
cant do legs this week, got exams and finals and tests and quizzes and school.
deload week next week probably. stalling on some exercises.

This post has been edited by Kaffatsum: Nov 24 2013, 06:32 PM

Wednesday / Back & Triceps

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

V-Bar Lat Pulldowns:
36kg x 12
43kg x 12
50kg x 12
57kg x 12
64kg x 6

Low Row Machine:
10kg x 12
20kg x 12
30kg x 12
40kg x 8

DB Skullcrushers:
7.5kg x 12
10kg x 12
12.5kg x 8,6

V-Bar Tricep Pushdowns:
30kg x 12
36kg x 12
43kg x 12
50kg x 8


Thursday / Shoulders

BB OHP:
20kg x 8
30kg x 8
40kg x 8
45kg x 8
50kg x 8
55kg x 8
60kg x 3

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

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

Reverse Machine Flies:
36kg x 12
43kg x 12
50kg x 12
57kg x 12
64kg x 6

BB Shrugs:
20kg x 12
40kg x 12
60kg x 12
80kg x 8
100kg x 6

was strong this day


Saturday / Chest & Biceps

DB Incline Press:
10kg x 12
12.5kg x 12
17.5kg x 12
20kg x 12
25kg x 12
27.5kg x 12
30kg x 6

BB Bench Press:
20kg x 8
40kg x 8
60kg x 8
70kg x 8
80kg x 7

Dips:
BW x 12
5kg x 12
10kg x 12
15kg x 12

BB Curls:
20kg x 12
25kg x 12
30kg x 12
35kg x 5

One-Armed Pinwheel Curls:
10kg x 12,12
12.5kg x 12
15kg x 8
17.5kg x 8

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

wow huge strength jump on this day too except for bicep training. lol pathetic.
stopped on third set of seated calf raises 'cause some huge guy set his stuff on the seat and i was too scared to ask him to move it T_T


Sunday / Legs

Front Squats:
20kg x 12,12,12
40kg x 12
60kg x 8
80kg x 8
85kg x 5

RDL's w/short bar:
empty x 12
10kg x 12
20kg x 12
30kg x 8

Walking Lunges*:
BW x 10
10kg x 10
12.5kg x 12
15kg x 12

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

Leg Curls:
30kg x 12
36kg x 12
43kg x 8

*10 reps per leg. my goodness, my glutes.
so weak on leg curls

This post has been edited by Kaffatsum: Dec 1 2013, 10:44 PM

Wednesday / Back & Triceps

BB Rows:
20kg x 12,12
40kg x 12
60kg x 8
80kg x 8
85kg x 6
65kg x 8,8,8

V-Bar Lat Pulldowns:
43kg x 12
50kg x 12
57kg x 12
64kg x 6
36kg x 8,8,8

Low Row Machine:
10kg x 12
20kg x 12
30kg x 12
40kg x 9

DB Skullcrushers:
5kg x 12
7.5kg x 12
10kg x 12
12.5kg x 8
10kg x 8,8,8

V-Bar Tricep Pushdowns:
30kg x 12
36kg x 12
43kg x 12
50kg x 12
57kg x 6



Thursday / Shoulders

BB OHP:
20kg x 12,12
30kg x 8
40kg x 8
50kg x 8
60kg x 4
50kg x 6
40kg x 8,6

Seated DB Side Laterals:
7.5kg x 12
10kg x 12
12.5kg x 12
15kg x 6

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

Reverse Machine Flies:
36kg x 12
43kg x 12
50kg x 12
57kg x 8

BB Upright Rows:
20kg x 12
30kg x 12
35kg x 12
40kg x 8,8

first time taking pre workout. Hemorage ultra concentrate. omg. i feel like im gonna die. so much energy, jitter. 3 hours later still feel crazy. It's like im tired but still full of energy. Weird feeling.


Monday / Chest & Biceps

DB Incline Press:
10kg x 12
12.5kg x 12
17.5kg x 12
20kg x 12
25kg x 12
27.5kg x 10
30kg x 6
17.5kg x 3 x 8

BB Bench Press:
20kg x 8
40kg x 8
60kg x 8
70kg x 8
80kg x 7

Dips:
BW x 12
5kg x 12
10kg x 12
15kg x 8

BB Curls:
20kg x 12
25kg x 12
30kg x 12
35kg x 5

One-Armed Pinwheel Curls:
10kg x 12
12.5kg x 8

been sick. no good numbers were hit. planning to take next week completely off.

Tuesday / Legs

Back Squats:
45lbs x 12,12
90lbs x 8
135lbs x 8
180lbs x 8
225lbs x 3 x 5

Front Squats:
135lbs x 3 x 8

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

Leg Curls:
23kg x 8
43kg x 3 x 8

heaviest 225lbs ever. leg day + sick = bad..
planning to change splits next2 week.

This post has been edited by Kaffatsum: Dec 10 2013, 08:15 PM

Thursday / Back & Biceps

BB Rows:
20kg x 12,12
40kg x 12
60kg x 8
80kg x 8
85kg x 7
70kg x 8,8,8

V-Bar Lat Pulldowns:
43kg x 12
50kg x 12
57kg x 12
64kg x 6

Low Row Machine:
10kg x 12
20kg x 12
30kg x 12,10
40kg x 10

DB Skullcrushers:
5kg x 12
7.5kg x 12
10kg x 12
12.5kg x 12
10kg x 8,8,8

V-Bar Tricep Pushdowns:
30kg x 12
36kg x 12
43kg x 12
50kg x 12
57kg x 6

someone took off my plate on the low row machine on my 40kg set and i didnt realize i was only using 30kg, so did two sets with 30kg..
DB skullcrushers increased in reps by alot o_O


Friday / Shoulders

BB OHP:
20kg x 12,12
30kg x 8
40kg x 8
50kg x 8
60kg x 5

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

Seated DB Side Laterals:
7.5kg x 12
10kg x 12
12.5kg x 10
7.5kg x 3 x 12

Reverse Machine Flies:
30kg x 12
36kg x 12
43kg x 12
50kg x 12
57kg x 6

Sunday / Chest & Biceps

DB Incline Press:
10kg x 12
12.5kg x 12
17.5kg x 12
20kg x 8
25kg x 8
27.5kg x 8
30kg x 8

BB Bench Press:
20kg x 8
40kg x 8
60kg x 8
70kg x 8
80kg x 8
85kg x 5*

Dips:
BW x 12
5kg x 8
10kg x 8
15kg x 8
20kg x 9

some machine flies

BB Curls:
20kg x 12
25kg x 12
30kg x 12
35kg x 7

some one armed machine preacher curls

*spotter had hands on bar the entire time, dont know how much he helped.
great numbers today. 100kg BP working sets in the near future, i hope

This post has been edited by Kaffatsum: Dec 15 2013, 07:08 PM

Saturday / Push

New split. P/P/L/off/repeat. Lets see how it works out for the next 8 weeks

BB Incline Press:
20kg x 12,12
40kg x 8
60kg x 4 x 8

DB Flat Bench Press
17.5kg x 8
20kg x 8
22.5kg x 8
25kg x 8

High Incline DB Shoulder Press
12.5kg x 12,12
15kg x 12,12

Incline DB Flies
5kg x 12
7.5kg x 12
10kg x 12,12

Dips
BW x 3 x 8

Rope Tricep Pushdowns
23kg x 12
30kg x 12
36kg x 12,12


Sunday / Pull

Pullups:
3 x 10

T-Bar Rows:
30kg x 4 x 8

DB Rows:
27.5kg x 3 x 8

V-Bar Lat Pulldowns:
30kg x 2 x 12
36kg x 2 x 12

Incline Rear Delt Raises:
5kg x 15
7.5kg x 3 x 15

BB Curls:
20kg x 8
30kg x 3 x 8

Machine Preacher Curls:
9kg x 2 x 10
14kg x 3 x 10


Monday / Legs

Back Squats:
100kg x 4 x 8

RDLs w/short bar:
5kg x 10
10kg x 3 x 10

Leg Curls:
30kg x 4 x 12

Seated Calf Raises:
30kg x 4 x 12


Wednesday / Push

BB OHP:
60kg x 5

DB Incline Press:
17.5kg x 4? x 12

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

DB Skullcrushers:
10kg x 8,8
12.5kg x 5,5

V-Bar Tricep Pushdowns:
?? x 4 x ??

forgot to record numbers.

Sunday / Pull

went somewhere from wed-sat. got food poisoning and vomited for about 6hrs straight. ugh.

BB Rows:
60kg x 4 x 8

V-Bar Lat Pulldowns:
50kg x 12
57kg x 3 x 12

Lying Incline DB Rows:
15kg x 10
17.5kg x 4 x 10

Seated Alternating DB Curls:
10kg x 4 x 8

Alternating DB Hammer Curls:
10kg x 4 x 10?

Single-Armed Cable Reverse Flies:
7kg x 12
5kg x 3 x 12

Monday / Legs

Back Squats:
100kg x 5
105kg x 2 x 5

Leg Extensions:
43kg x 8
50kg x 3 x 8

Leg Press:
1pps x 10
2pps x 2 x 10

Seated Calf Raises:
20kg x 2 x 10
22.5kg x 4 x 10

This post has been edited by Kaffatsum: Dec 30 2013, 10:23 PM