19 / 7 / 2012
Leg.

Squat
6 x 40kg
6 x 50
6 x 60
4 x 90

Smith Squat ( Training partner asked to switch to smith machine )
6 x 60kg
6 x 90
4 x 110
2 x 130

Leg Press
8 x 115kg
8 x 145
6 x 155
6 x 185
4 x 225

Calve raise ( Smith machine )
20 x 40kg
10 x 50
10 x 60
10 x 100
10 x 130

Hanging abs raise
2 x 10 x BW
10 x 5kg
10
10 x 5kg
10
10 x 10kg
10
4 x 10kg
10

Squat DB
2 x 25kg hold 10 sec
25kg hold till failure

20 July
Shoulder Press DB
30 x 5kg
10 x 10
8 x 15
8 x 17.5
4 x 5
8 x 12.5

BB upright row
10 x 30kg
3 x 8 x 35

Lateral raise (DB)
10 x 5kg
2 x 8 x 5kg

DB Front raise
3 x 8 x 5kg

Rear Delt
10 x 5kg
3 x 8 x 10kg

Dips
10 x BW
8 x 20kg

*rushing, complete in around 45 minutes.
*8 rep is good, gives alot of pump!

This post has been edited by xCM: Jul 26 2012, 10:53 PM

23 July 2012
Smith Bench Press
15 x 40kg
12 x 50kg
6 x 70kg
8 x 50kg
10 x 40kg

Smith Incline
20 Degree
12 x 40kg
4 x 70kg

50 Degree
12 x 40kg
8 x 50kg

Smith decline
12 x 40kg
12 x 50kg
6 x 70kg

DB Fly
12 x 5kg
6 x 20kg

DB Incline Fly
6 x 15kg

Squat
6 x 40kg
6 x 60kg
1 x 100kg
4 x 90kg




24th July
DB Row
15 x 5kg
12 x 15kg
10 x 17.5kg x 3

Pull up
7 x BW
3 x BW
3 x BW

Parallel pulldown ( cable, seated )
15 x 20lbs
12 x 50lbs
10 x 60lbs x 3

Wide grip row ( cable, seated )
12 x 50lbs
10 x 60lbs
10 x 70lbs
12 x 70lbs

DB pullover
10 x 10kg
10 x 15kg
8 x 15kg
10 x 10kg




25th July
Cardio 30minute!




26th July
Leg press
10 x 95kg
10 x 125kg
8 x 135kg
8 x 165kg
4 x 195kg
4 x 215kg

Squat
6 x 20kg
6 x 40kg
4 x 70kg
5 x 70kg

Cardio
20 minute!

* updated front page
* changed and have a short term goal now!
* have a look at the diet, is it sufficient for a healthy diet and at the same time have calorie deficit?

This post has been edited by xCM: Jul 26 2012, 11:14 PM

27 July

DB Shoulder Press
20 x 10kg
10 x 15kg
8 x 17.5
1 x 20
6 x 15kg
8 x 12.5kg
12 x 12.5kg

BB upright row
12 x 5kg
12 x 10kg
12 x 15kg
12 x 15kg

DB rear delt raise
12 x 10kg
12 x 12.5kg
8 x 15kg
8 x 17.5kg
12 x 15kg

Crunch
10 x BW
10 x BW
10 x 10kg
12 x 20kg

Cable tricep pulldown
20 x 5lbs
6 x 40lbs
10 x 30lbs
6 x 40lbs
8 x 30lbs
10 x 20lbs

DB bicep curl
25 x 3.5kg x 4


*Just learned the correct form of cable tricep pulldown, something new
*Biceps curl at house, noticed my tricep bigger than biceps. lol!
*Good day!

This post has been edited by xCM: Jul 27 2012, 11:54 PM

30 July
BB Bench press
12 x 20kg
8 x 40kg
10 x 30kg
12 x 20kg

BB Decline bench press
12 x 20kg
8 x 40kg
10 x 30
10 x 30

BB Incline bench press
12 x 20kg
6 x 40kg
10 x 30
12 x 30

DB flat fly
12 x 10kg x 4

DB hammer curl
25 x 5kg
12 x 10kg x 2
10 x 5kg

Cable bicep curl
30 x 5lbs
12 x 30lbs
12 x 40lbs
12 x 50lbs

31st july
Pull ups
8 x BW
6 x BW
6 x assisted pullup

Db pullover
12 x 10kg
12 x 15kg
8 x 20kg
4 x 30kg

Cable wide grip pulldown
12 x 40lbs
12 x 50lbs x 3

Cable parallel grip row
12 x 40lbs
12 x 50lbs
12 x 60lbs x 2

Deadlift
2 x 40kg
2 x 60kg
1 x 80kg
1 x 100kg

Cable rope pushdown ( for tricep , dont know the exact name )
20 x 5lbs
12 x 30lbs x 2
12 x 40lbs x 2

Superset with db french press
12 x 10kg
10 x 15kg x 3

1 August
Cardio 30m

Abs
10 x BW x 3

Pull up
8 x BW x 3



2 August
Leg Press 45Degree (Machine)
12 x 20kg
12 x 40kg
8 x 60kg
8 x 80kg
8 x 100kg

Smith Squat
12 x 20kg
12 x 40kg
8 x 60kg
1 x 80kg

Calf Raise (Machine)
10 x 50kg
10 x 70kg
10 x 90kg
10 x 110kg x 2

Close grip EZ bar curl
10 x 10kg x 2
10 x 15kg

DB hammer curl
10 x 7.5kg
10 x 10kg x 2

*tried hack squat and clean and jerk with 20kg + barbell. Gonna find some leg exercise to substitute the smith squat.

3 August
DB shoulder press seated
12 x 10kg
12 x 15
0 x 25
6 x 20
15 x 10
8 x 10

Cable triceps pushdown
12 x 30lbs
12 x 40lbs
12 x 50lbs
8 x 60lbs

superset with

DB french press
12 x 10kg
12 x 10
12 x 12.5kg x 2

EZ bar upright row
12 x 10kg
12 x 20kg x 3

DB front raise
12 x 5kg
10 x 7.5kg x 3

DB rear delt raise
12 x 10kg
12 x 15kg x 3

Pull up
8 x BW

4 August
Cardio 30m

Pull up
8 x BW x 3




6 August
BB Bench Press (Drop set)
6 x 40kg
8 x 30kg
12 x 20kg

6 x 40kg
6 x 30kg
8 x 20kg

6 x 30kg
6 x 25kg
12 x 20kg


BB bench incline press (Drop set)
6 x 30kg
8 x 25kg
12 x 20kg

6 x 30kg
6 x 25kg
6 x 20kg

12 x 17.5kg


BB Decline bench press (Drop set)
6 x 30kg
8 x 25kg
12 x 20kg

6 x 40kg
8 x 30kg
12 x 20kg


EZ Bar Bicep curl standing (Drop set)
7 x 20kg
7 x 15kg
7 x 10kg

7 x 15kg
7 x 10kg
7 x 5kg

EZ Bar Preacher curl (Drop set)
7 x 20kg
7 x 15kg
2 x 10kg

7 x 15kg
7 x 10kg
7 x 5kg


*trying out drop set today, something new to add intensity. which is doing 3 sets of exercise with minimal rest and different weight, and it's counted 1 set.
*Good pump btw!

This post has been edited by xCM: Aug 6 2012, 06:15 PM

8 august
Pull ups
8 x BW x 2
6 x BW

T bar row (oly bar)
10 x 10kg
10 x 15
10 x 20
10 x 25

DB row
8 x 10kg
8 x 15
8 x 25 x 2

Deadlift (oly bar)
1 x 20kg
1 x 40
1 x 70
1 x 80 x 2
0 x 110 x 3

Parallel grip pull up
8 x BW x 2


*Can't feel the pump today
*recorded deadlift video
*exam period coming soon. Will find time to visit the gym.
*oly bar weight 20kg. Didn't add to the overall, just the plates weight.

This post has been edited by xCM: Aug 8 2012, 08:36 PM

@xCM
you ought to add the weight of the bar into your journal. if you're using oly grade (or similar) collars, these should be added as well. btw your 30kg jump was a little optimistic on the last deadlift but i bet you could've managed at least 1 rep at 120kg (including bar weight).

Okay. I shall put deadlift first next time. I was exhausted during deadlift exercise already. I was aiming to achieve last time record, but that time deadlift was my first exercise, now looking back,should have drop the weight and do lighter.



9 august
Standing military press
10 x 10kg
10 x 20kg
10 x 30kg
8 x 40kg x 2
10 x 20kg
*barbell lifted from floor, used power clean method (i think this is the name)

Db lateral raise
12 x 5kg
10 x 7.5kg x 3

Cable lateral pull
10 x 10lbs
10 x 20lbs x 2

Ez bar upright row
10 x 10kg
10 x 20kg x 2

Rear bend over lateral raise
8 x 5kg x 3

BB shrug
10 x 17.5kg x 2
10 x 20kg
10 x 17.5kg

11 august
DB bench press
12 x 12.5kg
10 x 15
8 x 20
8 x 25 x 2
8 x 12.5

DB incline bench press
10'x 12.5kg
8 x 17.5kg x 2

Machine pec fly
10 x 40lbs
10 x 50lbs
10 x 60lbs

Standing ez barbell bicep curl
8 x 20kg
8 x 30kg
8 x 20
12 x 15

Machine preacher curl
8 x 30lbs
8 x 40lbs
6 x 50lbs
8 x 60lbs
6 x 40lbs
8 x 30lbs
20 x 20lbs

*need to eat more. Gotta eat like a bodybuilder to be one.

12 August 2012
Pull ups
8 x BW
6 x BW x 2

Reverse grip ez bar row
12 x 20kg
10 x 30
8 x 40
8 x 30
15 x 20

DB row
12 x 10kg
12 x 15
8 x 20 x 2
15 x 10

T bar row (Machine)
12 x 15kg
10 x 25
6 x 35
10 x 25
15 x 15

Partial deadlift
10 x 20kg

DB shrug
20 x 10kg
20 x 17.5
20 x 25

Crunches
20 x BW
10 x 10kg
12 x 10kg

Hanging leg raise
10 x BW x 2


*grip failed at last exercise
*workout completed at 50 minutes today!
*mixing new exercise, trial and error, still trying to feel which exercise hit the lat and middle back
*happy sunday!

16 august
DB bench press
20 x 10kg
8 x 25kg x 4

DB incline bench press
12 x 10kg
8 x 20kg
7 x 20kg
7 x 20kg

DB decline bench press
12 x 10kg
2 x 25kg
3 x 20kg
8 x 15kg
8 x 15kg

DB fly flat bench
12 x 5kg
8 x 10kg x 3

17 August
Leg day!

Leg extension
10 x 70lbs, 15 x 40lbs, 15 x 20lbs
10 x 70lbs, 12 x 40lbs, 15 x 20lbs
10 x 70lbs, 12 x 40lbs, 15 x 20lbs

Smith front squat
10 x 20kg
10 x 40kg
4 x 60kg

Smith squat
10 x 40kg
6 x 60kg
6 x 80g

Leg press
10 x 20kg
6 x 40kg
4 x 60kg

EZ bar bicep curl
12 x 10kg
12 x 20kg

Crunches
10 x BW x 2

Hanging leg raise
10 x BW x2

*can't walk properly after leg extension!
*gym gonna close 1 week for hari raya
*Selamat Hari Raya!

27 August 2012
Shoulder day

Military press
15 x 20kg
6 x 40kg x 2
4 x 40kg
12 x 20kg
6 x 20kg

Seated Arnold DB shoulder press
8 x 20kg x 2

Incline lying lateral raises
12 x 2.5kg, 6 x 5kg
15 x 2.5kg, 6 x 5kg x 2

DB shrug
12 x 15kg
12 x 20kg x 2



28 August 2012
Cardio , jogged 2km

29 August 2012
Chest!

Barbell Bench press
12 x 20kg
12 x 40kg
8 x 60kg
3 x 80kg
8 x 60kg

Incline barbell bench press
12 x 20kg
10 x 30kg
8 x 30kg

Decline barbell bench press
12 x 20kg
8 x 30kg
8 x 40kg

This post has been edited by xCM: Aug 30 2012, 02:03 AM

31 august 2012
back day

Pull ups
8 x BW + 5kg
8 x BW
6 x BW

Underhand grip bent over barbell row
12 x 20kg
12 x 30kg
8 x 40kg
6 x 50kg
6 x 20kg

Cable pulldown medium grip (shoulder length)
12 x 50lbs
10 x 70
6 x 90
20 x 30lbs

Ez bar biceps curl standing
12 x 10kg
8 x 15kg
6 x 20kg
6 x 10kg

*new PR for pull ups, row and pulldown

---

Added on September 1, 2012, 1:22 pm1 Sept 2012
cardio!

swam 500 metre breast stroke

This post has been edited by xCM: Sep 1 2012, 01:22 PM

2 Sept 2012
Chest + triceps day

Decline barbell bench press
12 x 20kg
12 x 40
8 x 50
8 x 40

Barbell bench press
20 x 20kg
12 x 40
3 x 60
6 x 40

Smith incline bench press
12 x 35kg
10 x 40
6 x 50

Crush grip bench press
8 x 7.5kg
10 x 10
8 x 15
8 x 12.5

French DB press
8 x 15kg
3 x 20

Skullcrusher ez bar
12 x 10kg
8 x 10kg x 2

Triceps cable pulldown
50 x 10lbs
8 x 30lbs
6 x 50lbs
6 x 20lbs
12 x 10lbs

*skipped leg day, leg still sore due to jogging and swimming. Lousy leg.