Monday/ Press and Shoulders:

ShoulderPress on SmithMachine*:
15lbs x 10
35lbs x 2 x 10
60lbs x 2 x 10
80lbs x 2 x 10
105lbs x 2 x 10*?*

Side Laterals, DB Seated Rear Lateral Raise, BB Upright Rows.

*I am assuming the bar on the smith machine is 15lbs.
**Did around 3 reps before spotter helped me.

This post has been edited by Kaffatsum: Apr 19 2012, 11:06 PM

Friday/ Back and Deadlift:

Pullups:
6 x 8-10

Latpulldowns:
80lbs x 2 x12
100lbs x 2 x 12
120lbs x 2 x 12
140lbs x 2 x 10*

(Lever) Seated Rows:
25lbs x 12
50lbs x 2 x 10
60lbs x 10
70lbs x 2 x 10
80lbs x 10
90lbs x 12**

DB Rows:
47.5lbs x 2 x 12
66lbs x 2 x 10

(Cable) Seated Rows:
110lbs x 10
121lbs x 10
132lbs x 10
143lbs x 10
154lbs x 8

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

*spotted.
**spotted on last couple of reps.
***Easy.

This post has been edited by Kaffatsum: Apr 21 2012, 07:00 PM

Saturday/ Bench and Chest:

BenchPress:
45lbs x 15
90lbs x 2 x 10
110lbs x 2 x 5
135lbs x 3
155lbs x 1*

DB InclinePress:
27.5lbs x 2 x 15
35lbs x 2 x 12
42.5lbs x 2 x 10
47.5lbs x 2 x 10

DB Flies:
11lbs x 2 x 10
16.5lbs x 2 x 10
22lbs x 8

DB Pullovers:
44lbs x 2 x 10
55lbs x 8

Dips:
4 x 10

DB Curls:
22lbs x 2 x 10
27.5lbs x 2 x 8

PreacherCurls:
22lbs x 10
44lbs x 10
66lbs x 6**
88lbs x 6**
44lbs x 12**
22lbs x 30**

*Easy.
**Spotted. Did some concentration curls after that.

This post has been edited by Kaffatsum: Apr 21 2012, 07:00 PM

Friday/ Squats and Legs:

Squats:
45lbs x 10
90lbs x 10
135lbs x 10
180lbs x 5
225lbs x 3
245lbs x 1*

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

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

Leg Curls:
40 x 2 x 10
50 x 2 x 10
60 x 2 x 10
70 x 10 followed by 40 x failure

Random Tricep stuff.

Saturday/ Shoulders:

OHP:
45lbs x 2 x 15
65lbs x 10
75lbs x 5
90lbs x 3
100lbs x 3+*

Lateral Raises, DB Seated Rear Lateral Raises, BB Upright Row.

*Forgot how much i did, but i know more than 3.

Tuesday/ Back and Deadlift:

Pullups:
6 x 8-10

LatPulldowns:
80lbs x 2 x 12
100lbs x 2 x 12
120lbs x 2 x 10
140lbs x 2 x 10

(Lever) Seated Rows:
25lbs x 10
50lbs x 2 x 10
72lbs x 2 x 10
83lbs x 10
95lbs x 2 x 8

DB Rows:
47.5lbs x 2 x 12
66lbs x 3 x 8-10

(Cable) Seated Rows:
121lbs x 10
132lbs x 10
143lbs x 10
154lbs x 10
66lbs x 2 x 15+

Deadlifts:
135lbs x 2 x 5
225lbs x 2 x 8
315lbs x 3

Friday/ Bench and Chest:

Dips:
4 x 10

Bench:
45lbs x 2 x 15
90lbs x 2 x 10
110lbs x 5
120lbs x 5
135lbs x 2 x 5

DB Incline Press:
27.5lbs x 12
33lbs x 2 x 12
47.5lbs x 2 x 12
44lbs x 2 x 8*

DB Flies:
11lbs x 2 x10
16.5lbs x 2 x 10
22lbs x 2 x 10

DB Pullovers:
47.5lbs x 2 x 10
44lbs x 2 x 10*

EzBar Curls, Concentration Curls, Hammer Curls

*On some DB's, i only count the plates loaded. I dont know the weight of the bar but it's probably ~5-10 pounds (thick handle).

Friday/ Squats and Legs:

Seated Calf Machine:
50lbs x 3 x 12-15
70lbs x 2 x 12
50lbs x 15

Squats:
45lbs x 15
90lbs x 10
135lbs x 10
180lbs x 10
225lbs x 2 x 10*
245lbs x 6*

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

Leg Extensions:
50 x 4 x 12

Leg Curls:
30 x 12
40 x 12
50 x 10

*spotted
**short rest periods between heavy squats. legs were jelly after squats alone.

Friday/ Back:

Pullups:
6 x 8

LatPulldowns:
80lbs x 12
100lbs x 2 x 12
120lbs x 12
140lbs x 2 x 10
160lbs x 8

(Lever) Seated Rows:
25lbs x 12
50lbs x 2 x 12
95lbs x 2 x 8
105lbs x 4

DB Rows:
66lbs x 1 x 12
66lbs x 1 x 20+*

(Cable) Seated Rows:
110lbs x 10
132lbs x 10
154lbs x 10

*Don't remember exact number but i basically went to failure. More than 20 reps for sure.
**Massive pump from pulldowns and db rows.
***Cut deadlifts. Study for exams =.=
**** I did shoulders last saturday. too lazy to add.

This post has been edited by Kaffatsum: May 20 2012, 04:32 PM

Lol im really lazy to update this thing. Might stop, might not. We'll see.

Saturday (June 2nd) / Squats and Legs:

Seated Calf Machine:
50lbs x 3 x 20
70lbs x 2 x 15
50lbs x 20+

Squats:
45lbs x 10
90lbs x 10
135lbs x 10
180lbs x 5
200lbs x 1
225lbs x 2 x 5
245lbs x 5 (PR)
265lbs x 6 (spotted)*

Smith Machine Half Squat**:
90lbs x 10
135lbs x 10
180lbs x 10
225lbs x 10
265lbs x 10
315lbs x 10 (spotted)

Leg Extensions:
50lbs x 12
60lbs x 12
70lbs x 12
80lbs x 12

Leg Curls:
40lbs x 10
50lbs x 10
60lbs x 10
70lbs x 6
70lbs x 6 dropset into 40lbs x failure

Skullcrushers, Tricep Cable Extensions.

*Managed to struggle 1 rep without too much help.
**I could have gone heavier, but wasnt feeling it. Seeing if itll transfer some strength to my squat.



This post has been edited by Kaffatsum: Jun 23 2012, 06:16 PM

Friday/ Bench:

No i havent stopped lifting. Im just lazy to update

Bench:
45 x 2 x 15
90lbs x 2 x 10
110lbs x 10
135lbs x 10
155lbs x 8*
180lbs x 1 PR
180lbs x 8*

*spotted for first 4 reps on 155lbs and all reps of last set.

Friday / Squat and Legs:

Squats:
45lbs x 12
90lbs x 10
135lbs x 12
180lbs x 10
225lbs x 5
245lbs x 6*

Half Squat on Smith Machine**:
1pps x 10
2pps x 10
3pps x 10
4pps x 6*

Leg Extensions:
60lbs x 4 x 12

Leg Curls:
40lbs x 10
60lbs x 10
80lbs x 4
40lbs x 15+

*spotted
**smith machine's bar is heavier than 20kg. But dont know the weight.

This post has been edited by Kaffatsum: Jul 5 2012, 06:19 PM

Saturday / Back:

Pullups:
4 x 10

LatPulldowns:
80lbs x 12
100lbs x 12
120lbs x 12
140lbs x 10
160lbs x 4
100lbs x 12+

BB Rows:
45lbs x 10
90lbs x 10
135lbs x 2 x 10

DB Rows:
47.5 lbs x 2 x 12
66lbs x 12
66lbs x 25

(Cable) Seated Rows:
66lbs x 10
88lbs x 10
110lbs x 10
132 lbs x 10

Curls, Curls, Curls.

This post has been edited by Kaffatsum: Jul 5 2012, 06:19 PM

Monday/ Chest:

Incline Bench Press on Smith Machine*:
15lbs x 12
60lbs x 12
105lbs x 12
145lbs x 10
190lbs x 6**
105lbs x 15**

BenchPress of Smith Machine*:
60lbs x 10
105lbs x 10
145lbs x 6**
170lbs x 6**

DB Flies:
11lbs x 12
16.5lbs x 12
22lbs x 10
27.5lbs x 10

BB Pullovers:
50lbs x 4 x 12 supersetted with pushups x 15+

Dips:
2 x failure (like 5 lol)

*assuming smith machine's bar is 15lbs
**spotted



This post has been edited by Kaffatsum: Dec 12 2012, 08:20 AM

67kg at 5'4''

GOAL: Reach 70kg by middle or end of Jan.

Monday Dec. 10th / LEGS

Calf Raises:
60kg x 2 x 20
90kg x 2 x 15
120kg x 12

Squats:
45lbs x 15
130lbs x 12
180lbs x 5
225lbs x 2 x 6
245lbs x 8*

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

Leg Extensions:
60 x 2 x 8
40 x 12

Leg Curls:
50 x 8
60 x 2 x 8

Skullcrushers:
10kg x 2 x 20
20kg x 2 x 12
30kg x 2 x 8

Single-Arm Lying Tricep Extensions:
7.5kg x 4 x 12

V-Bar Tricep Pushdowns:
10kg x 20
15kg x 12
20kg x 2 x 12
10kg x Failure

*spotted
** From now only counting the weight added, NOT the initial bar weight EXCEPT on exercises including a barbell eg.Squats, Bench, Deadlift

This post has been edited by Kaffatsum: Dec 12 2012, 08:21 AM

Dec. 12 / Chest & Back

Pullups:
4 x 8

Smith Machine Bench Press:
15lbs x 20
60lbs x 12
105lbs x 2 x 12
125lbs x 12
150lbs x 6,6,5

Smith Machine Incline Bench Press:
60lbs x 12
105lbs x 12
125lbs x 3 x 6-8

DB Flies:
7.5kg x 12
10kg x 8
12.5kg x 3 x 8

Pec Deck:
30 x 4 x failure

BB Pullover:
50lbs x 4 x 12

Lat Pulldowns:
80lbs x 12
120lbs x 3 x 12

V-bar Pulldowns:
100lbs x 4 x 8

(Lever) Seated Rows:
25lbs x 12
50lbs x 12
75lbs x 3 x 12

(Cable) Seated Rows:
50kg x 8
55kg x 3 x 8

*pretty light weight overall
**will stick to Smith machine for a couple months. although less weight, more sore in chest.

This post has been edited by Kaffatsum: Dec 14 2012, 11:03 PM

Monday Dec. 12 / Chest & Biceps

Smith Macine Bench Press:
15lbs x 20
60lbs x 12
105lbs x 12
125lbs x 8
155lbs x 10,8*

Smith Machine Incline Bench Press:
105lbs x 2 x 8
125lbs x 6,4

DB Flies:
10kg x 8
12.5kg x 3 x 8

Pec Deck:
35 x 3 x 8

BB Pullovers:
50lbs x 3 x 8

EZ-bar Curls:
10kg x 12
20kg x 2 x 12
30kg x 2 x 8

DB Concentration Curls**:
7.5kg x 8
10kg x 3 x 8

DB Hammer Curls:
7.5kg x 8
10kg x 8
12.5kg x 3 x 8

*spotted
**cant remember if i went heavier on curls on the 3rd-4th set
***feeling sick. everything was super strict.

Wednesday Dec.19th / Back

Pullups:
4 x 8-12 (as warm-up)

Lat Pulldowns:
100lbs x 12
120lbs x 8
140lbs x 3 x 8

V-Bar Pulldowns:
100lbs x 8
120lbs x 3 x 8

T-Bar Rows:
1plate x 8
2 plate x 3 x 8

(Cable) Seated Rows:
55kg x 8
60kg x 3 x 8

*wanted to do triceps but elbows hurt a lil when i began so i backed off
**now that i think about it, seemed like i did too little

Friday Dec. 20th / Shoulder and Arms

DB Shoulder Press:
12.5kg x 20
15kg x 12
20kg x 12,10,8,8

DB Arnold Press:
7.5kg x 8
12.5kg x 4 x 8

Machine Lateral Raise:
20 x 4 x 8-12

DB Seated Rear Lateral Raise:
5kg x 12
7.5kg x 4 x 8

BB Upright Row:
45lbs x 12
70lbs x 2 x 8
90lbs x 2 x 8

EZ Bar Curls:
10kg x 15
20kg x 4 x 8

One-Arm DB Preacher Curl:
5kg x 8
7.5kg x 4 x 8

Concentration Curls:
5kg x 8
10kg x 4 x 8

Hammer Curls:
10kg x 8
12.5kg x 3 x 8

EZ Bar Skullcrushers:
10kg x 15
20kg x 2 x 8
25kg x 2 x 8

Seated DB Tricep Extensions:
15kg x 8
20kg x 4 x 8

Tricep Pushdown:
10kg x 15
15kg x 12
20kg x 3 x 12

Monday Dec. 24th / Legs and Triceps

Squats:
45lbs x 15
90lbs x 12
135lbs x 8
180lbs x 8
225lbs x 2 x 8

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

Leg Extensions:
60 x 3 x 8

Leg Curls:
60 x 3 x 8

Skullcrushers w/EZ bar:
empty x 12
10kg x 2 x 12
20kg x 2 x 8

Seated DB Tricep Extensions:
12.5kg x 12
20kg x 8
25kg x 2 x 8

Tricep Pushdown:
10kg x 12
15kg x 12
20kg x 4 x 8

*rep PR on squats, ill go 245lbs by myself next leg day
**skullcrushers are killing my elbows