Friday, 20th April 2012

Leg Workout

Felt so freaking weak in today's leg workout. Total waste of time hitting the gym today.

Im not cutting any more man. Will start to cut again around May. I dont have any specific diet plan that im following man Reagrding my supplements, im only taking whey protein and multivitamins. Gonna start taking creatine soon. Might even start back taking BCAA's.

Monday, 23rd April 2012

Biceps/Tricep Day

Dumbbell Curl

14kgs x 10

16kgs x 10

24kgs x 4

20kgs x 12

10kgs x 20

Barbell Curl

Empty Bar x 12

30kgs x 8

42.5kgs x 5

17.5kgs x 18

Tricep Pushdown

10 x 12

25 x 10

35 x 8

42 x 5

15 x 20

Dips - 30 reps

Tricep Extension

10 x 15

39 x 10

46 x 3

25 x 13

Arnold Curl

14kgs x 10

16kgs x 6

Cardio - 10minutes

Tuesday, 24th April 2012

Back Day

Deadlift

40kgs x 10

80kgs x 8

110kgs x 1 (PR)

80kgs x 3

Dumbbell Row

16kgs x 12

24kgs x 12

32kgs x 10

40kgs x 10

Fixed Lat Pulldown

70 x 12

115 x 12

160 x 6

205 x 2

190 x 5

130 x 10

V-Grip Low Row

33 x 12

57 x 10

97 x 10

57 x 12

Back Extension

33 x 10

61 x 6

82 x 2

Pull-Ups- 20 reps

Thursday, 26th April 2012

Shoulder Day

Friday, 27th April 2012

Leg/Chest Day

1. Leg Extension

19 x 2 x 20

61 x 10

96 x 10

117 x 10

138 x 6

117 x 10

138 x 6

2. Pec Fly

33 x 10

54 x 10

68 x 8

75 x 3

3. Leg Press

60 x 2 x 20

120 x 15

200 x 15

300 x 12

400 x 10

400 x 12

4. Bench Press

Empty bar x 15

30kgs x 10

60kgs x 8

70kgs x 3

30kgs x 2 x 10

5. Machine Chess Press

20kgs x 12

34kgs x 10

59kgs x 10

68kgs x 5

6. Walking Lunges- 70 reps

7. Seated Lg Curl

26 x 2 x 20

47 x 10

68 x 10

82 x 10

96 x 5

Saturday, 28th April 2012

Cardio- 31.20 minutes

This post has been edited by shankar_dass93: Apr 30 2012, 01:32 PM

Monday, 30th April 2012

Bicep/Tricep Day

EZ Barbell Curl

empty bar x 12

35kgs x 10

20kgs x 12

15kgs x 20

V-Grip Pushdown

15 x 12

25 x 15

42 x 6

30 x 8

20 x 16

Dips- 30 reps

DB Hammer Curl

12kgs x 12

20kgs x 10

18kgs x 16

Arnold Curl

14kgs x 10

18kgs x 8

Preacher Curl

22.5 x 12

32 x 12

67 x 10

46 x 6

One Arm Tricep Extension

7.5 x 10

12.5 x 8

Tuesday, 1st May 2012

Back Day

T-Bar Row

15kgs x 15

30kgs x 12

75kgs x 10

45kgs x 13

DB Row

16kgs x 15

22kgs x 12

28kgs x 12

34kgs x 10

40kgs x 10

Wide Grip Low Row

33 x 12

57 x 10

77 x 8

97 x 3

Fuxed Pulldown

55 x 15

115 x 12

175 x 10

205 x 2

Back Extension

33 x 12

54 x 10

75 x 8

89 x 6

Wide Grip Pulldown

33 x 20

47 x 15

57 x 10

Thursday, 3rd May 2012

Shoulder Day

Cardio- 31.20 minutes

Friday. 4th May 2012

Chest and Leg Day

1. Leg Extension

19 x 2 x 30

61 x 10

75 x 10

103 x 10

138 x 10

2. Chess Press

20kgs x 15

34kgs x 12

73kgs x 8

52kgs x 10

3. Leg Press

4x X 2 x 20

95kgs x 15

145kgs x 10

195kgs x 12

195kgs x 16

195kgs x 15

4. DB Press

16kgs x 10

20kgs x 2 x 8

5. Pec Fly

38 x 12

59 x 6

40 x 12

6. Walking Lunges

20 kgs each hand x 50 reps

7.Leg Curl

26 x 2 x 20

Monday

Bicep/Tricep Day

DB Curl

14kgs x 12

20kgs x 10

24kgs x 6

20kgs x 8

Tricep Pushdown

15 x 15

25 x 12

20 x 12

Dips- 30 reps

Hammer Curl

14kgs x 12

18kgs x 14

24kgs x 8

14kgs x 20

Cable Curl

15 x 15

24.5 x 10

Preacher Curl

20 x 20

46 x 10

Arnold Curl

10kgs x 8

16kgs x 10

18kgs x 5

Tuesday

Back Day

Deadlift

30kgs x 8

60kgs x 8

110kgs x 1

90kgs x 8

60 kgs x 12

DB Row

16kgs x 15

28kgs x 12

32kgs x 10

40kgs x 10

Fixed Pulldown

100 x 12

145 x 10

205 x 3

175 x 6

130 x 10

Wide Grip Low Row

33 x 12

57 x 10

77 x 10

107 x 3

Wide Grip Lat Pulldown

33 x 20

57 x 10

67 x 10

Back Extension

33 x 12

54 x 10

82 x 8

Monday, 14th May 2012

Bicep/Tricep Day

EZ Barbell Curl

Empty Bar x 15

30kgs x 10

35kgs x 5

32.5kgs x 6

Tricep Rope Pushdown

10 x 15

20 x 12

30 x 8

25 x 8

15 x 15

Preacher Curl

20 x 12

46 x 10

60 x 8

74 x 1

Hammer Curl

12kgs x 12

20kgs x 10

22kgs x 6

Dips- 3 x 12

Arnold Curl

12kgs x 8

18kgs x 4

DB Tricep Extension

14kgs x 10

16kgs x 8

20kgs x 5

Cardio - 7minutes

Tuesday, 15th May 2012

Back Day

Pullups

4 x 8

T-Bar Row

15kgs x 15

45kgs x 12

90kgs x 8 (spotter)

60kgs x 8

DB Rows

16kgs x 12

28kgs x 12

32kgs x 10

40kgs x 12

Cable Pulldown

26 x 10

40 x 10

57 x 10

67 x 3

Deadlift

30kgs x 8

60kgs x 6

90kgs x 3

30kgs x 10

Wednesday, 17h May 2012

Cardio- 24 Minutes ( HIIT )

Friday

Leg/Chest Day

1. Leg Extension

19 x 25

40 x 12

75 x 10

103 x 10

138 x 10

138 x 6

2. Bench Press

Empty Bar x 12

30kgs x 10

60kgs x 10

80kgs x 3 ( spotter )

30kgs x 10

3. Leg Press

75 x 18

125 x 15

195 x 2 x 12

195 x 15

4. Pec Fly

26 x 12

47 x 10

75 x 9

33 x 10

5.Leg Curl

19 x 20

40 x 20

75 x 10

82 x 5

6. Walking Lunges

20kgs each hand x 30 reps

Saturday, 20th May 2012

Shoulder/Trap Day

Standing Military Press

Empty Bar x 15

30kgs x 10

50kgs x 3

30kgs x 8

DB Side Raise

10kgs x 3 x 8

Barbell Shrugs

Empty Bar x 10

30kgs x 12

90kgs x 10

110kgs x 6

120kgs x 2

DB shrugs

16kgs x 12

24kgs x 12

32kgs x 10

40kgs x 8

Shoulder Incline Bench Press

Empty Bar x 10

30kgs x 8

50kgs x 8

30kgs x 10

Cable Upright Row

10 x 10

21 x 10

31.5 x 3

Front Dumbbell Raise

14kgs x 3 x 10

Tuesday, 22nd May 2012

Back/Tricep Day

T-Bar Row

15kgs x 15

45kgs x 12

75kgs x 10

45kgs x 12

Dips

12 x 3

Dumbbell Row

16kgs x 15

26kgs x 15

34kgs x 12

40kgs x 12

Tricep Extension

20 x 12

46 x 10

53 x 3

Fixed Lat Pulldown

85 x 12

145 x 10

175 x 8

220 x 3

130 x 10

Rope Tricep Pushdown

15 x 15

25 x 15

20 x 10

Close Grip Bench Press

30kgs x 3 x 10

Deadlift

30kgs x 10

90kgs x 2

60kgs x 8

Barbell Row

30kgs x 3 x 8

Back Extension

33 x 15

68 x 10

96 x 8

Had an awesome workout today

Wednesday,

Bicep Day

BB Curls

Empty bar x 15

30kgs x 10

42.4 kgs x 8 (spotter)

30kgs x 5

DB Curl

14kgs x 10

22kgs x 2 x 10

20kgs x 8

Hammer Curl

16kgs x 10

22kgs x 10

22kgs x 6

Preacher Curl

22 x 10

60 x 8

67 x 3

46 x 12

Armold Curl

12kgs x 10