Saturday, 11th February 2012

Cardio- HIIT (20 minutes)

89kgs as of today

Sunday, 12th February 2012

Bicep/Tricep Day

Dumbbell Curl

16kgs x 10

20kgs x 8

22kgs x 4

Barbell Curl

15kgs x 12

30kgs x 1

20kgs x 8

Preacher Curl

25 x 12

67 x 3

60 x 6

46 x 8

32 x 16

Tricep Pushdown
15 x 20

43 x 3

35 x 10

30 x 6

20 x 15

Cardio- 18 minutes (On a Stationary Bike)

Not going to train for the next 4 days as i'm going to Singapore.

This post has been edited by shankar_dass93: Feb 12 2012, 07:59 PM

Friday, 17th February 2012

Back/Shoulder Day

T-Bar Row

15kgs x 15

45kgs x 10

75kgs x 3 (PR)

60kgs X 6

30kgs x 10

Standing Military Press

Empty Bar x 10

20kgs x 6

30kgs x 6

One Arm Dumbbell Row

20kgs x 10

24kgs x 10

28kgs x 8

Fixed Pulldown

100 x 12

160 x 8

205 x 2/2

165 x 4

130 x 10

Low Row

33 x 10

57 x 8

67 x 3

Forgot what this back exercise is called

17.5 x 10

35 x 8

45.5 x 8

28 x 8

Plate Raise

15kgs x 8

20kgs x 2 x 6

16kgs x 8

Front Lateral Raise

10kgs x 12

12kgs x 8

Felt good working out today after going on a vacation Could do cardio though.

This post has been edited by shankar_dass93: Feb 17 2012, 11:59 PM

Saturday, 18th February 2012

Leg Day

Leg press

200 x 12

300 x 10

400 x 6

360 x 7

240 x 6

Leg extension

54 x 10

89 x 10

117 x 10

124 x 5

138 x 3

Seated Calf

68kgs x 30

100kgs x 20

114kgs x 20

This post has been edited by shankar_dass93: Feb 20 2012, 09:33 PM

Monday, 20th February 2012

Bicep/Tricep Day

Dumbbell Cirl

14kgs x 12

20kgs x 12

22kgs x 10

Preacher Curl

32 x 15

67 x 8

53 x 5

Barbell Curl
(weight of plate excluding bar)

Empty bar x 12

30kgs x 8

20kgs x 9

10kgs x 12

Tricep Pushdown

15 x 15

42 x 6

35 x 8

30 x 6

Cardio- 18 minutes of HIIT

Will be doing low volume and high reps for my next bicep and tricep workout.

This post has been edited by shankar_dass93: Feb 20 2012, 09:33 PM

Tuesday, 21st February 2012

Back Day

Deadlift

40kgs x 10

70kgs x 10

T-Bar Row

15kgs x 15

60kgs x 10

80kgs x 5 ( with a spotters help, foam wasn't good at all)

60kgs x 6

30kgs x 10

One Arm Dumbbell Row

16kgs x 10

24kgs x 10

28kgs x 10

32kgs x 6

Fixed Pulldown

130 x 10

205 x 2

175 x 5

190 x 2

Wide Low Row

33 x 10

67 x 6

77 x 7 ( spotters help formthe last few reps )

57 x 5

Pull ups - total of 19 reps

Thursday, 23rd February 2012

Legs/Shoulder Day

[B]Smith Machine Standing Shoulder Press

Empty Bar x 12

20kgs x 6

30kgs x 5

22.5kgs x 3

[I]Leg Extension

75 x 12

117 x 8

110 x 5

96 x 8

Leg Press

200 x 12

300 x 10

400 x 10 ( Finally, reached my goal of doing the whole load of 400 for 10 reps)

400 x 8

Front Lateral Raise

12kgs x 10

12kgs x 12

14kgs x 6

Front Plate Raise

15kgs x 8

20kgs x 8

15kgs x 8


Seated Calf

59kgs x 20

96kgs x 20

114kgs x 20

Barbell Shrugs

30kgs x 10

60 kgs x 8

90kgs x 5

Wanted to do walking lunges but my back is still sore.

This post has been edited by shankar_dass93: Feb 23 2012, 11:24 PM

Friday, 24th February 2012

Chest Day

Chess Press

30kgs x 12

52kgs x 12

66kgs x 4

45kgs x 8

DB Press

18kgs x 10

22kgs x 3 ( let go of the db's on my 4th rep)

18kgs x 8

20kgs x 4

Pectoral Fly

33 x 12

54 x 8

61 x 4

47 x 6

Cable Crossover (weight per side)

10 x 10

15 x 6

17.5 x 2

12.5 x 5

Cardio - HIIT( 16.25 minutes)



This post has been edited by shankar_dass93: Feb 24 2012, 10:47 PM

Saturday, 25th February 2012

Cardio Day

Threadmill-16 minutes of HIIT

Bike- 18 minutes.

---

Added on February 25, 2012, 5:47 pmRows are the exercise that add thickness to the back right ? Correct me if I'm wrong. I stopped doing deadlift and decided to replace it with t-bar rows for some time.

This post has been edited by shankar_dass93: Feb 25 2012, 05:47 PM

Wanted to do it for a while. A change in workout is always good. Where do u train btw ?

Jason, that's the gym in PJ is it ?

This post has been edited by shankar_dass93: Feb 27 2012, 10:15 PM

Monday, 27th February 2012

Bicep/tricep

Db curls

14kgs x 14

20kgs x 8

16kgs x 8

14kgs x 18

Barbell Curl

Empty bar x 15

(weight of plate only)

30kgs x 9

20kgs x 8

22.5kgs x 8

Preacher Curl

32 x 12

53 x 8

25 x 18

Tricep Pushdown

20 x 14

42 x 9

49 x 2

Cardio - 10 minutes

Felt really weak today and I'm feeling that I screwed up my right arm. Hope there's nothing wrong with it.

This post has been edited by shankar_dass93: Today, 09:49 PM

Tuesday, 28th February 2012

Back Day

T-Bar Row

30kgs x 15

60kgs x 9

75kgs x 3

30kgs x 14

One Arm Dumbbell Row

18kgs x 12

28kgs x 11

32kgs x 7

34kgs x 4 (PR)

V-Grip Pulldown

33 x 12

47 x 12

57 x 8

77 x 2

Fixed Pulldown

100 x 12

160 x 8

205 x 2

175 x 6

Wanted to do cArdio but was not feeling good.

So far so good bro, just trying to loose a bit more of weight.

Wednesday, 29th February 2012

Chest Day

Hammer Strength Chess Press Machine

30kgs x 10

50kgs x 10

55kgs x 5

Hammer Strength (forgot whats the name of this HS machine,will google it)

30kgs x 10

50kgs x 10

70kgs x 8

100kgs x 3

Pectoral Fly

7bars X 15

10bars x 12

13bars x 8

11bars x 10

Cable Crossover

9kgs x 10

23kgs x 8

18kgs x 10

Cardio- 10 minutes

This post has been edited by shankar_dass93: Feb 29 2012, 07:31 PM

Thanks for the encouragement bro. I'm just giving the best in my training. How are you ? Started your training ?

Thursday, 1st March 2012

Shoulder/Trap Day

Empty Bar x 12

20kgs x 8

30kgs x 5

35kgs x 1

20kgs x 5

Dumbbell Front Delt Raise

10kgs x 16

14kgs x 10

16kgs x 10

Side Lateral Machine

20 x 10

25 x 8

32 x 5

Front Plate Raise

15kgs x 10

20kgs x 2 x 8

Barbell Shrugs

30kgs x 12

60kgs x 10

90kgs x 10

60kgs x 10

Cardio - 12 minutes

Friday, 2nd March 2012

Leg Day

Started doing German Volume Training (GVT) today for legs.

Leg Extension

26 x 10

40 x 10

89 x 10

110 x 8

124 x 8

96 x 8

40 x 10

54 x 10

68 x 10

75 x 10

Leg Press

Warm up

80 x 20

Working Set

120 x 15

220 x 12

400 x 10

300 x 10

400 x 2 x 10

120 x 10

400 x 10

260 x 10

400 x 5( couldn't do another 5 reps )

Leg Curl

26 x 10

33 x 10

40 x 10

54 x 10

61 x 10

33 x 10

( could only do 6 sets rather then 10 )

Walking Lunges - 16 reps

This is the best leg workout that I had done so far

German Volume Training emphasizes on 10 sets of 10 reps per exercise. Honestly, i felt like crying yesterday man. Went home, had a bath and my dinner and staraight knocked out on bed.

Saturday, 3rd March 2012

Bench Press

Empty Bar x 20

30kgs x 10

60kgs x 6 ( with a spotter)

30ks x 8

15kgs x 6

Goal is to bench 80gs by year end.

Cardio - 19 minute ( couldnt do HIIT as my legs are still sore from yesterdays training )