Friday, 6th Januaary 2012

Back/shoulder Day


Barbell Shrugs

20 x 8

70 x 8

70 x 6

60 x 4

Military Press

Empty bar x 8

20kgs x 5

22.5kgs x 5

T-Bar Row

15kgs x 11

45 kgs x 8

55kgs x 6

55kgs x 12

30kgs x 8

Shoulder Press

20 x 6

32 x 2 x 5

Lat Pulldown

33 x 8

67 x 6

Low Row

33 x 8

57 x 6

67 x 2 x 6

Cardio - 25 minutes

This post has been edited by shankar_dass93: Jan 7 2012, 01:34 PM

Saturday, 7th January 2011

Cardio for 25 minutes

Monday, 9th January 2012

Biceps/triceps
Dumbbell Curl
16kgs x 10

20kgs x 10

18kgs x 12

16kgs x 10

18kgs x 6

Preacger Curl
33 x 10

60 x 4

53 x 8

39 x 9

Tricep extension
25 x 12

39 x 10

Tricep Pushdown
25 x 8

35 x 8

25 x 6

25 x 12

Bicep curl One Hand
20kgs x 4 x 10 ( 2 sets for each hand)

Cardio 25 minutes

This post has been edited by shankar_dass93: Jan 10 2012, 12:21 AM

Wednesday, 11th January 2012

Chest Day

Barbell Bench Press

Empty bar x 10

30kgs x 10

40kgs x 10

30kgs x 10

Incline Dumbbell Press

12.5kgs x 10

15kgs x 2x10

17.5kgs x 5

15kgs x 6

Cable Crossover

14kgs x 8

23kgs x 6

27kgs x 5

Pectoral Fly

5 plates x 10

10 plates x 10

8 plates x 10

11 plates x 10

12 plates x 5

Thursday,12th January 2012

Back Day

T-Bar Row

20kgs x 10

50kgs x 8

65kgs x 4

35kgs x 8

Front Plate Raise

15kg plate x 3 x 6

2 x failure

One Arm Dumbbell Row

16kgs x 8

18kgs x 8

20kgs x 6

Seated Low Row

33 x 12

67 x 6

77x2( forced reps)

57 x 8

V-Grip Lat Pulldown

40 x 10

57 x 7

67 x 6

47 x 8

Cardio 15 minutes

Monday, 16th January 2012

Biceps/Tricep Day

Barbell Curl( weight of plates)

20kgs x 8

25kgs 2 x 3(PR)

20kgs x 6

20kgs x 8

Tricep Extension

32 x 10

46 x 6

42 x 3

39 x 5

32 x 7

Dumbbell Curl
14 kgs x 8

20kgs x 5

16kgs x 6

16kgs x 8

8kgs x 26

Straight Bar Tricep Pushdown

15 x 12

30 x 2 x 6

25 x 8

15 x 12

Cardio- 10 minutes( couldnt do longer cos my shoes gave way, time for new shoes)

Wednesday, 18th January 2012

Chest Day

Didnt record my workout.

This is what i did:

Incline Dumbbell Press

Cable Crossover

Pectoral fly

Cardio

Thursday, 19th January 2012

Back and Shoulder Day

T-Bar Row

20kgs x 12

40kgs x 12

55kgs x 8

35kgs x 8

Front Plate Raise

15kgs x 3 x 6

One Arm Dumbbell Row

16kgs x 9

20kgs x 8

22kgs x 5

Standing Military Press

empty bar x 10

20kgs x 5

22.5kgs x 5

Pull Ups

3 sets

Fixed Pulldowns ( felt tired and lost strength)

130 x 8

175 x 3

160 x 6

190 x 2

Cardio- 20 minutes

Friday, 20th January 2012

Leg Day

Seated Leg Press

160 x 16

300 x 4

260 x 10

Leg Extension

61 x 8

82 x 8

109 x 10

68 x 8

89 x 4

Seated Calf Raise

50kgs x 10

86kgs x 8

100kgs x 6

Walking Lunges

25 reps

My legs are really sore now

Saturday, 21st January 2012

Cardio Day- 29 minutes (3.52km)

Decided to treat myself with a meal from TGI Fridays after my cardio session.

Monday, 23rd January 2012

Biceps and Triceps

Barbell Curl (weight of plates)

20kgs x 5

27.5kgs x 5 (PR)

27.5kgs x 3

25kgs x 5

20kgs x 8

Wide Grip Tricep Pushdown

25 x 10

35 x 8

42 x 2

25 x 12

Cable Curl

20 x 10

24.5 x 5

20 x 5

Hammer Curl

14kgs x 8

16kgs x 10

Tricep Extension

25 x 10

32 x 6

46 x 5

25 x 15

Tuesday, 24th January 2012

Back and Shoulders

T-Bar Row

15kgs x 15

60kgs x 8

67.5kgs x 3

45kgs x 10

45 kgs x 5

30kgs x10

One Arm Dumbbell Row

16kgs x 8

18kgs x 8

24kgs x 8

Front Plate Raise

15kg x 3 x 6

20kg plate x 2( bad foam though)

Seated Low Row

40 x 10

67 x 8

77 x 5

57 x 8

Wide Grip Lat Pulldown

33 x 10

40 x 10

67 x 10 ( really lost strength on this set and got a spotter to help me)

40 x 10

(Forgot whats the name of this exercise, its using a single side of the cable pully)

21 x 10

28.5 x 10

35 x 10

35 x 7

Cardio - (15.8 minutes, 2.01km)



This post has been edited by shankar_dass93: Jan 26 2012, 10:32 PM

Chest day

Session today was really screwed up. Lost strength.

1. Chess Press

2. Incline Dumbbell Press

3. Flat Dumbbell Press

4. Cable Crossover

Hope to have an awesome leg workout tomorrow.

Leg Day

Seated Leg Press

200 x 12

320 x 4

280 x 12

240 x 10

200 x 8

Leg Extension

61 x 10

110 x 6

89 x 8

68 x 7

Seated Calf

41kgs x 12

86kgs x 15

114kgs(maximum weight on the machine) x 14

Walking Lunges

30 reps

Awesome workout

Saturday, 28th January 2012

Deadlift

30kgs x 8

80kgs x 2(PR) second rep wasnt a good foam

Pull Ups

3sets

Cardio

Monday, 30th January 2012

Bicep/Tricep Day

EZ Barbell Curl

(weight of plates only)

20kgs x 8

30kgs x 4( last rep was with a spotter)

20kgs x 2 x 6

Tricep Extension

32 x 3 x 9

Bicep Curl

32 x 12

60 x 5

54 x 5

46 x 6

32 x 10

Wide Grip Tricep Pushdown

10 x 15

30 x 10

35 x 6

35 x 3

20 x 12

Dumbbell Curl

14kgs x 10

16kgs x 8

18 kgs x 6

20kgs x 3

Cardio- 25 minutes

Have been feeling really weak as i have tremendously reduced my carb intake. Guess this week will be my last week of cutting.

Thursday, 2nd February 2012

Back/Shoulder Day
T-Bar Row

15kgs x 12

30kgs x 12

60kgs x 6

70kgs x 3

45 kgs x 8

30kgs x 8

One Arm Dumbbell Row

16kgs x 10

18kgs x 10

24kgs x 8

26kgs x 4

Front Plate Raise

15kgs x 6/7/6

Side Plate Shrugs
(weight for each hand)

15kgs x 8

20kgs x 2 x 8

V-Grip Pulldown

33 x 19

67 x 8

57 x 9

Barbell Shrugs

30kgs x 10

60kgs x 8

90kgs x 2

60kgs x 6

Cardio- 12 Minutes HIIT

Felt Awesome after my workout

[I]Friday, 3rd February 2012

Leg Day

Leg Press

200 x 10

340 x 6

300 x 8

260 x 8

(Planning to hit the whole load of 400 by this year)

Leg Extension

61 x 10

110 x 9

89 x 8

75 x 8

Walking Lunges

50 reps

Seated Calf

59kgs x 18

91kgs x 12

114 kgs(Maximum weight on machine) x 15

Sunday, 5th February 2012

Cardio Session- 20 minutes (HIIT)

Monday, 6th February 2012

Bicep/Tricep Day

Dumbbell Curl

16kgs x 12

20kgs x 10

22kgs x 5(PR)

20kgs x 6

EZ Barbell Curl

Empty Bar x 12

(weight of plate excluding bar)

30kgs x 6

22.5kgs x 7

20kgs x 8

Preacher Curl

32 x 12

60 x 7

53 x 9

46 x 6

Tricep Extension

21 x 10

46 x 5

39 x 6

Tricep Pushdown

20 x 12

35 x 10

42 x 3(PR)

25 x 10

Cable Curl

15 x 12

17.5 x 6

Cardio - 10 minutes