12/9/11 Monday
Chest

Bench Press:
1*12*9kg
1*10*18kg
1*8*20.2kg
1*6*20.2kg

Incline Bench Press:
1*12*5kg
1*10*9kg
1*8*13.6kg
1*4*18kg

Cable Flies:
1*15*30lbs
1*12*40 lbs
1*10*40 lbs
1*8*40lbs

Pushup :
2 sets to failure.

13/9/11 Tuesday
*Shoulder. Traps

Shoulder press :
4*12*5kg

Front,side,rear Lateral:
4*10*5kg

Arnold Press:
4*10*5kg

Shoulder press machine:
3*10*feel


**Shrug:
1*15*
2*12*
2*10*
1*15*

* After stop doing shoulder for months due to rotator cuff injury, I had start it again today and it feel great. Hope not much problem on it.
** Go by feel as the machine dont have any numbers.



This post has been edited by alexooi17: Sep 19 2011, 11:41 AM

19/9/11 Monday
Chest

Bench Press:
1*12*9kg
1*10*18kg
1*8*20.2kg
1*6*20.2kg

Incline Bench Press:
1*12*5kg
1*10*9kg
1*8*13.6kg
1*4*18kg

Cable Flies:
1*15*30lbs
1*12*40 lbs
1*10*40 lbs
1*8*40lbs

Pushup :
2 sets to failure.

*need to replan.All the last minute happen things is ruining my schedule..hope there is no more incident happen..

---

Added on September 19, 2011, 6:27 pmmy weight stucked at 74kg now.. -.-

This post has been edited by alexooi17: Sep 19 2011, 06:27 PM

20/9/11 Tuesday
Shoulder. Traps

Shoulder press :
4*12*5kg

Front,side,rear Lateral:
4*10*5kg

Arnold Press:
4*10*5kg

Shoulder press machine:
3*10*feel


**Shrug:
1*15*
2*12*
2*10*
1*15*


** Go by feel as the machine dont have any numbers.

21/9/11 Wednesday
Leg

Squat :
1*15*18kg
1*20*20kg
1*15*20kg
1*20*20kg

Leg Extension :
1*15*80lbs
1*15*90 lbs
1*12*100 lbs
1*10*110lbs
1*8*130 lbs

Leg Press :
5*15*50kg

Calf raises:
4*20*20kg

This post has been edited by alexooi17: Sep 21 2011, 01:13 PM

15/10/11 Saturday
Chest

Flat Bench Press:
1*12*38kg
1*10*42.6kg
1*10*47kg
1*8*51.6

Incline Bench Press:
1*12*38kg
1*10*42.6kg
1*10*47kg
1*8*51.6

Decline Bench Press:
1*12*38kg
1*10*42.6kg
1*10*47kg
1*6*51.6


was too bz to update journal.. new sem start.anyway,here is my latest progress.

20/10/11 Thursday
Biceps

Barbell curl:
1*14*10kg
1*14*15kg
1*12*17.5kg
1*10*20kg
1*8*20kg

Close Grip BB curl
1*14*10kg
1*14*15kg
1*12*17.5kg
1*10*20kg
1*8*20kg

Preacher curl
1*14*60lbs
1*12*70lbs
1*10*80lbs
1*6*80lbs

6/03/12 Tuesday
Back

Deadlift
1*12*70
1*10*75
2*10*80
1*8*84

T-bar row
1*12*40
1*12*50
1*8*60

V-grip pulldown
1*12*100lbs
1*10*110lbs
1*7*120lbs

cable bicep curl
1*12*80lbs
2*10*90lbs

9/3/12 Friday
Chest

Flat bench
1*12*54
1*10*58
1*10*60
1*8*60

Incline
1*12*40
1*10*44.6
1*8*44.6

Cable Flies
3*10*20lbs

10/03/11 Saturday
Leg

Squat
1*12*59
1*12*68
1*10*77
1*8*77

Leg Press
1*10*94.6
1*10*114.6
1*8*119.6
1*8*123

calf raises
3*10*35kg