Monday:

Squat:
45lbs x 10
135lbs x 5
180lbs x 5
215lbs x 5*
205lbs x 2 x 5*

Leg Press:
4pps x 10
5pps x 3 x 10
6pps x 0**
4pps x 10

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

Leg Extensions:
50lbs x 10
60lbs x 10
70lbs x 2 x 10
80lbs x 10

*Heavy, needed spotter
**I thought i could attempt 6pps since i did it last week. Bad idea.
*** shit workout. I was pissed i couldnt add weight to the squats. Suppose to do 215lbs x 3 x 5

This post has been edited by Kaffatsum: Sep 24 2011, 01:42 PM

Wednesday:

Dips:
4 x 10

Bench:
45lbs x 10
90lbs x 5
110lbs x 1*
135lbs x 5,10,10*
157lbs x 10*

DB Press:
27.5 lbs x 10
33lbs x 3 x 10**

DB Flies:
16.5lbs x 3 x 10
22lbs x 2 x 8

BB Pullover:
50lbs x 8,8,6

rope TricepPulldowns:
22lbs x 2 x 10
33lbs x 2 x 8
22lbs x 2 x 8

DB OverheadExtensions:
27.5lbs x 3 x 8

Random Pushups.

*Felt heavy at 110lbs. The rest needed a spotter for last 1-4 reps.
**Didnt want to go 44lbs. Maybe next time.
***Frustrated that i cant go 145lbs by myself >_<
****Did the entire workout in less than 1 hr. Amazing feeling.

This post has been edited by Kaffatsum: Sep 24 2011, 01:44 PM

Friday:

Pullups:
3x 8

Deadlift:
135lbs x 5
180lbs x 1
225lbs x 5
270lbs x 1
315lbs x 3,2*

DB Rows:
66lbs x 3 x 8
88lbs x 2 x 5

(Lever) Seated Rows:
50lbs x 10
60lbs x 2 x 10
80lbs x 2 x 8

(Cable) Seated Rows:
110lbs x 10
132lbs x 2 x 8
143lbs x 2 x 8

Shrugs:
135lbs x 2 x 15
180lbs x 15

Haney Shrug*:
45lbs x 15
90lbs x 15

Barbell Curls:
45lbs x 10
55lbs x 3 x 8
45lbs x 6


*315lbs deadlift! Finally. Surprisingly easy. First 3 reps were strapped. Last 2 were unstrapped.
**Haney Shrugs are just regular shrugs except the bar is behind you. Definitely harder. Bodybuilder suggested it so i might experiment with it.

This post has been edited by Kaffatsum: Sep 24 2011, 01:45 PM

Monday:

Squat*:
45lbs x 10
135lbs x 5
180lbs x 5
205lbs x 2 x 6
225lbs x 10

Leg Press:
3pps x 10
4pps x 10
4.5pps x 2 x 10

Leg curls:
50lbs x 10
60lbs x 10
70lbs x 6,4

Leg Extensions**:
?? x 10
?? x 10
?? x 10

Calf raises:
30kgs x 6 x 10***

DB Shoulder Press:
27.5lbs x 10
33lbs x 4 x 10

*Squats felt extremely good. Shortened my stance and 205lbs x 6 felt easy. I had 225lbs spotted.
**Leg extensions.. i cant tell the weight. Plus my leg length is too short Might just use it as a burnout and include heavy lunges next week.
***Calf raises: guy told me i HAD to do them >_<
****Good workout, wanted to finish with OHP but a guy was using the rack. I couldnt get 44lbs up for shoulderpressing.

This post has been edited by Kaffatsum: Sep 27 2011, 05:31 PM

Wednesday:

Dips:
4 x 8

Bench:
45lbs x 10
90lbs x 5
111lbs x 1
135lbs x 5,10*,10*
155lbs x 10*
180lbs x 8*

DB Bench Press:
27.5lbs x 10
33lbs x 2 x 8
27.5lbs x 10
22lbs x 15

DB Flies:
16.5lbs x 3 x 8
22lbs x 3 x 8

DB Pullovers:
33lbs x 8
38.5lbs x 8
44lbs x 4
38.5lbs x 8

Rope TricepPulldowns:
22lbs x 10
33lbs x 3 x 10
22lbs x 10

DB Overhead Extensions:
22lbs x 2 x 10
33lbs x 2 x 10

*Spotted.

This post has been edited by Kaffatsum: Oct 3 2011, 03:43 PM

Saturday:

Pullups:
3 x 8

Deadlifts:
135lbs x 10
180lbs x 5
225lbs x 5
270lbs x 3
315lbs x 3,2*

DB Rows:
66lbs x 3 x 8
88lbs x 5,3

(Lever) Seated Rows:
50lbs x 5
60lbs x 8
82lbs x 3 x 8
92lbs x 6

(Cable) Seated Rows:
110lbs x 8
132lbs x 8
143lbs x 3 x 8
154lbs x 6

BB Shrugs:
135lbs x 2 x 15
180lbs x 2 x 15

BB Curls:
45lbs x 10
55lbs x 3 x 8
45lbs x 8

*Deadlifts were good. 315lbs unstrapped. Next time, 315 x 5 unstrapped.
**Forearms were dead at the end of the session.



This post has been edited by Kaffatsum: Oct 5 2011, 02:41 PM

Tuesday:

Squats:
45lbs x 10
135lbs x 5
180lbs x 5
205lbs x 2 x 5
225lbs x 3

Leg Press:
3pps x 10
4pps x 2 x 8
4.5pps x 2 x 8

Leg Curls:
50lbs x 10
60lbs x 3 x 8
70lbs x 6

Lunges:
37.5lbs x 6/leg
42.5lbs x 6/leg

*Squats were good, next time i think ill have 225lbs for atleast 2 x 5
**After lunges, felt like puking -___- so i stopped.

Thursday:

Bench on Smith Machine:
?? x ??

Incline Bench on Smith Machine:
?? x ??

DB Flies:
?? x 6 x ??

DB Pullovers:
?? x 6 x ??

Rope Tricep Pulldowns:
?? x ??

DB OverheadExtensions:
?? x ??

Dips:
?? x ??

*Lol worst update ever. Followed a guy that day, chest was hella sore the next day. Did rep ranges of 8-15 for working sets.

Saturday:

Pullups:
?? x ??

Deadlifts:
315lbs x 3
325lbs x 2

DB Rows:
88lbs x 6,5

(Lever) Seated Rows:
85lbs x 2 x 6

(Cable) Seated Rows:
155lbs x 6

Shrugs:
135lbs x 3 x 15*

Random Bicep shit:
?? x ??

*slow and controlled, sore the next day. Id usually use more weight but my lower back was fried from the deadlifts.
**sorry about the shitty updates, exam weeks, might only go to gym 2x/week for the next 2-3 weeks.
***I got 325lbs x 2 .__. yay..

This post has been edited by Kaffatsum: Oct 12 2011, 06:10 PM

@bata: its not difficult, eat more, and lift heavy frequently. Im only 60+kg, if i can do it, you can.

Monday:

Calf raises:
?? x 4 x 10-12

Squat:
45lbs x 10
90lbs x 10
135lbs x 10
180lbs x 2 x 8
200lbs x 6

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

Leg Extensions:
60lbs x 4 x 8*

Leg Curls:
50lbs x 10
60lbs x 3 x 8

Barbell Curls:
45lbs x 8
55lbs x 3 x 8
45lbs x 8

*Probably could have gone higher, but my legs are so short that they don't hit full extension unless I'm on the edge of the seat.. its just a nuisance.
**Decided to go really light but with really good form and pauses at each rep. Felt good.

This post has been edited by Kaffatsum: Oct 19 2011, 05:16 AM

Saturday (Oct. 22)

Bench:
2 x 10

CloseGripBenchPress:
2 x 10

Incline Bench:
2 x 10

DB Flies:
2 x 8

Tricep Ext:
2 x 10

Front DB Raise:
2 x 15

Side DB Raise:
2 x 15

*working sets only.

This post has been edited by Kaffatsum: Oct 30 2011, 05:48 PM

Monday (Oct. 24)

BB Curls:
3 x 10

Concentration Curls:
2 x 10

Pullups:
2 x Failure

Lat Pulldowns:
2 x 10

DB Rows:
2 x 10

Seated Cable Rows:
2 x 10

BB Shrugs:
4 x 10

*working sets only.
**pullups only managed 6 or 8 reps i think. Dang, i must use alot of biceps in the pullups??

This post has been edited by Kaffatsum: Oct 30 2011, 05:47 PM

Thursday (Oct 20)

Squats:
3 x 10

Leg Press:
3 x 10

Leg Extensions:
2 x 10

Leg Curls:
2 x 10

Calf:
3 x 10

*working sets only
** Been really inconsistent due to exams and balik kampung and such. Hopefully during school holidays, ill eat more and be more awesome
***Changed programs. Last one yielded little gains (maybe cause i wasnt eating). Weight around 60-62kg. Hoping to reach 65kg by the end of the year. More is better.
****High reps suck

Monday:

BenchPress:
45lbs x 10
90lbs x 10
110lbs x 2 x 10*

CGBP:
90lbs x 2 x 10

Incline Bench:
27.5lbs x 10
33lbs x 8,6,4

DB Flies:
16.5lbs x 10
22lbs x 8,8,10
27.5lbs x 6

DB OverheadExtensions:
27.5lbs x 10
33lbs x 3 x 10

Rope Pulldowns**:
22lbs x ?
33lbs x ?
22lbs x ?

Side DB Raise:
11lbs x 2 x 15

Front DB Raise:
11lbs x 3 x 15

Front Bar Raise*:
?? x 4 x 15-20

*Bench and CGBP was too easy. Need to add weight.
**Rope Pulldowns was just a burnout exercise. Didnt count reps, went by feel.
***BBer asked me to take a bar and do the same thing. dont know how much the bar weighed.

Wednesday:

BB Curls:
45lbs x 10
55lbs x 2 x 10
65lbs x 10

Concentration Curls:
16.5lbs x 3 x 10

Pullups:
4 x Failure

Lat Pulldowns:
100lbs x 10
120lbs x 10+
140lbs x 10+

BTN Lat Pulldowns:
60lbs x 10+
80lbs x 10+
100lbs x 10+

DB Rows:
33lbs x 15,12,12,12

Seated Cable Rows:
110lbs x 3 x 10

BB Shrugs:
135lbs x 10
155lbs x 2 x 10
180lbs x 10

*Spotted on LatPulldowns (both types). Guy wanted me to do atleast 15 reps. huge pump in lats.
**DB Rows were light. Used some weird variation where the DB is way in front of you and you pull. Interesting.

Saturday:

Squats:
45lbs x 10
90lbs x 10
135lbs x 10
180lbs x 2 x 10

Deadlifts:
135lbs x 10
180lbs x 5
225lbs x 10*

Leg Press:
3pps x 10
4pps x 3 x 10

Leg Extensions:
60lbs x 3 x 10

Leg Curls:
60lbs x 3 x 10

Calf Raises:
?? x 4 x 10

*omg, high rep deadlifts suck. granted, i have done deadlifts in 2 weeks, 225 wasnt too heavy but 10reps?!!? so tiring.

Wednesday/ Deadlift and Back:

Pullups:
4 x 10

LatPulldowns:
60lbs x 10
80lbs x 2 x 10
100lbs x 2 x 10
120lbs x 2 x 10
140lbs x 2 x 10
160lbs x 2 x 8

(Lever) SeatedRows:
25lbs x 10
50lbs x 2 x 10
75lbs x 2 x 10
85lbs x 2 x 10
95lbs x 6

DB Rows*:
47.5lbs x 4 x 10

(Cable) SeatedRows:
121lbs x 10
132lbs x 10
143lbs x 10
154lbs x 10
165lbs x 6

Deadlifts:
135lbs x 5
180lbs x 5
225lbs x 3
270lbs x 3
290lbs x 3

*Didnt want to go heavy on DB rows because i didnt have a belt

This post has been edited by Kaffatsum: Apr 11 2012, 08:44 PM

Friday/ Bench and Chest

Bench:
45lbs x 2 x 10
90lbs x 10
110lbs x 2 x 5
135lbs x 3
145lbs x 3
155lbs x 10*

DB Incline Press, DB Flies, Machine Flies, DB Pullovers.



This post has been edited by Kaffatsum: Apr 19 2012, 08:08 PM

Saturday/ Squats and Legs

Squats:
45lbs x 2 x 10
90lbs x 10
135lbs x 10
160lbs x 1
180lbs x 3
225lbs x 3
235lbs x 3
250lbs x 10*

Leg Press:
3pps x 10
4pps x 2 x 10
5pps x 2 x 10
6pps x 10

Leg Extensions and Leg Curls.