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