Saturday/RepetitionDay:

Bench:
45lbs x 15
90lbs x 5
100lbs x 20,15,10

OHP:
45lbs x 5
67lbs x 5
90lbs x 2
67lbs x 5 *

Skullcrushers:
10kg+bar x 10
15kg+bar x 3 x 10

Lat Pulldowns:
100lbs x 2 x 10
120lbs x 4
100lbs x 6

DB Curls:
22lbs x 3 x 10

*i NEED to start doing OHPs again.
**im pretty sure i did more, but i cant remember.

Tuesday:

sickkkk D:
checked weight. ive dropped to ~57kg. Sweat ALOT and cant eat due to throat pain.. shit.

This post has been edited by Kaffatsum: Jul 27 2011, 01:28 PM

I feel your pain, man. I've been down with the flu since Saturday. Literally force feeding myself to make sure I don't lose much from this episode. :/

@ -Dan: Dang! And you still go to the gym. That's insane man. I feel like shit and i barely ate and drank for 3-4 days!

Saturday:

Still didn't feel as good. I can eat and drink a lot better now. Monday I'm going to the gym and hoping my strength hasn't died.
Back up to 59kg.
Puasa/Ramadhan starting monday. Plans to go at least 2/week and hopefully the usual 3/week.

.

This post has been edited by hoxy: Jun 13 2012, 05:46 PM

Not the smartest thing I've done thus far, I'll say that much.

Wednesday:

Bench:
45lbs x 10
90lbs x 5
135lbs x 5,8,8 (spotted on last 2 sets)

DB Bench:
3 x 8*

Flies:
?? x 8,8,6,6

DB Pullover:
?? x 2 x 8

BB Pullover:
50lbs x 3 x 6

Skullcrushers:
bar+10kg x 2 x 10
bar+15kg x 2 x 8 (spotted)

*I was an idiot and used 2 different weights, one hand had ~32lbs, the other hand 37.5lbs -.- I only realized until the last set.
**Was planning to do a lot more, but training through puasa is hell. I stop when i feel like it.

Friday:

Pullups:
4 x 8

Deadlift:
135lbs x 5
225lbs x 3 x 5
270lbs x 5

DB Rows:
55lbs x 2 x 8*

Seated Rows:
110lbs x 3 x 8
121lbs x 8

Lat Pulldowns**:
80lbs x 4 x 8

BB Curls:
45lbs x 3 x 8

*Would have done more but was too tired.
**Palms facing me.
***Would have liked to have done biceps, but i was too tired.

This post has been edited by Kaffatsum: Aug 6 2011, 07:36 AM

Saturday:

Not going. Have to balik kampung :/

Plans:
Next week, for a couple of months, I will be going on a Monday/Wed/Friday split.
I will work on Chest,Arms/Back,Shoulders/Legs on the days respectively.
Still focusing on Bench,OHP,Deadlift,and going back to Back Squats.
Just experimenting with my body

This post has been edited by Kaffatsum: Aug 8 2011, 03:31 PM

Monday:

Bench:
45lbs x 15
90lbs x 6
135 x 2 x 5
145 x 7 (spotted)

CloseGripBench:
90lbs x 8,12

DB Flies:
16.5lbs x 3 x 8

Incline SmithMachine Bench*:
111lbs x 8,9,8
90lbs x 12

DB Pullovers**:
22lbs x 10
27.5 x 8

BB Pullover**:
50lbs x 2 x 6

Skullcrushers:
EZbar+10kg x 3 x 8

Dips:
3 x 10 (bench assisted)

*First time using smith machine in a while. Don't know how to calculate the weight so I'm assuming the bar is 45lbs. I don't like the smith machine...
**PakAbu suggested to do pullovers for chest on chest day. I feel it working the back though...

Generally, smith machine bars weight 15lbs. And for pullovers, IIRC, something you do with your arms (either straightening them or bending them at the elbows) changes the focus from lats to chest.

Wednesday:

Pullups:
4 x 8

Deadlifts:
135lbs x 5
225lbs x 2 x 5*
270lbs x 1*
290lbs x 1

DB Rows:
55lbs x 3 x 8
66lbs x 8,8*

Seated Rows:
110lbs x 8
121lbs x 8*
132lbs x 8*

Lat Pulldowns:
60lbs x 15
80lbs x 10
100lbs x 6*
80lbs x 8

OHP**:
45lbs x 10
65lbs x 5
75lbs x 5
85lbs x 5

*Basically i strapped everything i did. I realized that the DB Rows are ALOT easier if strapped.
** Need to start doing OHPs again, my bench is going nowhere. But thats probably because im not eating enough :/
***I would have liked to do more shoulder work and traps aswell, but i was out of energy.

Friday:

WHY THE f*** DO I ALWAYS MISS LEG DAYS -______________-
can't make it, have to balik kampung.. AGAIN.

Can't wait til puasa is over. My legs have gotten SO small.

Monday:

Squat:
45lbs x 10
135lbs x 6
180lbs x 6
200lbs x 6
225lbs x 3 x 5*

Front Squat:
135lbs x 10

Leg Curls:
50lbs x 3 x 10
60lbs x 1 x 10

Lunges:
37.5lbs x 1 x 10

*What a horrible workout. After squats i got a massive headache. After the Leg curls i had to take a 10 min break, cause i nearly threw up. Its probably a cause between puasa and not having a leg day in 2 week .___.

Thursday:

DB ShoulderPress:
16.5lbs x 10
22lbs x 10
33lbs x 3 x 10

BenchPress:
45lbs x 10
90lbs x 5
111lbs x 3 x 8

CloseGripBenchPress:
90lbs x 3 x 7

DB Flies:
16.5lbs x 4 x 8

DB Pullover
32.5lbs x 3 x 10

Skullcrushers:
10kg+bar x 3 x 8

DB Curls:
16.5lbs x 10
22lbs x 3 x 10

*Felt weak

Saturday:

Pullups:
3 x 8

Deadlift:
135lbs x 5
180lbs x 5
225lbs x 5
270lbs x 5
315 x 1 (Failed 2nd rep)

DB Rows:
55lbs x 10
66lbs x 4 x 8
55lbs x 10

Seated Rows:
121lbs x 8
132lbs x 8
143lbs x 8

LatPulldowns:
60lbs x 10
80lbs x 10
100lbs x 8,6,6

Good workout, felt as if i could have done more.

This post has been edited by Kaffatsum: Aug 20 2011, 09:53 PM

Monday:

Squat:
45lbs x 10
135lbs x 5
180lbs x 5
201lbs x 1
225lbs x 3*
201 x 3 x 5

Leg Press:
2pps x 10
3pps x 10
3pps+20kg x 2 x 10
4pps x 10

Hamstring Curl/Quad Extenstions (supersetted):
4 x 10-15

Calf Raises*:
10 x 5-15

*225lbs felt REALLY heavy. Need to work back up to 235lbs x 3 x 5 slowly. MUST EATTTT
**Bodybuilder guy made us do endless sets of Calf Raises. I dont even think i was workoing calves on some of the last sets, felt like a bouncing motion
***Did VERY little but was dead at the end of the session. I hate leg days while fasting..

Saturday:

Pullups:
4 x 8

Deadlift:
135lbs x 5
180lbs x 5
225lbs x 1
270lbs x 3,2

DB Rows:
55lbs x 3 x 8
66lbs x 2 x 6

Lat Pulldowns:
80lbs x 10
100lbs x 8
80lbs x 2 x 10

Seated Rows:
100lbs x 8
110lbs x 8
121 lbs x 8
132lbs x 8

OHP:
45lbs x 10
67lbs x 5
77lbs x 3 x 5

DB Shoulder Press:
22lbs x 10
33lbs x 6
27.5lbs x 3 x 8

Shrugs:
135lbs x 3 x 15

First time going to the gym after Raya. Hellish. Everything felt heavy. Gonna have to work up again on all the weights, but it was a good workout.

DamageControl: Lost around 4kg during puasa. Weight around 55-6 kg. -sigh-

Monday:

Squat:
45lbs x 5
135lbs x 8
180lbs x 5
201lbs x 3 x 5*

Leg Press:
3pps x 8
3.5pps x 8
4pps x 2 x 8

Leg Curls:
50lbs x 10
60lbs x 10
70lbs x 4
60lbs x 8

Lunges:
33lbs x 10/leg
37.5lbs x 2 x 10/leg

RDLs:
135lbs x 2 x 8
180lbs x 8

Calf Raises:
50kg x 9 x 15

*Squats have gone to shit. Couldn't complete the last set without a spot. Good workout overall.

Wednesday:

Bench:
45lbs x 10
90lbs x 5
110lbs x 1
120lbs x 2 x 5
135lbs x 8*
120lbs x 5

CGBP:
110lbs x 3 x 6
120lbs x 5

DB BenchPress:
33lbs x 3 x 8
44lbs x 2 x 5

DB Flies:
16.5 lbs x 5 x 8

DB Pullovers:
22lbs x 10
33lbs x 2 x 10

BB Pullovers:
50lbs x 2 x 8*

Dips:
3 x 8,8,6

Skullcrushers:
10kg+bar x 8,8,6,4

BB Curls:
45lbs x 8
55lbs x 2 x 8
65lbs x 4

*Used spotter
**Good workout, 135lbs for bench felt freaking heavy D:

This post has been edited by Kaffatsum: Sep 8 2011, 08:03 PM