Saturday, 17th March 2012

Chest Day

Bench Press

Empty Bar x 12

30kgs x 10

60kgs x 6

70kgs x 1

30kgs x 12


Pectoral Fly

33 x 12

47 x 10

61 x 5

68 x 3

Chess Press

20kgs x 15

34 kgs x 12

52kgs x 8

68kgs x 5

Cardio- 13 minutes

really amazing u guys can press n fly above 60.
gotta work hard for that.

Nah, nothing great about my poundages. Targetting to hit 100kgs on my bench press by this year end.

still an amazing number to me.
hope u get ur target

wait, your pec flys are machine or db's? a 60lbs fly using db's is INSANE.

Machine bro.

Going to start my cutting tomorrow as of 19th March 2012. Hope to get some good results.

Monday, 19th March 2012

Bicep/Tricep

Dumbbell Curl

14kgs x 12

24 kgs x 4 (PR)

20kgs x 10

14kgs x 20

Barbell Curl

Empty Bar x 12

( weight of plates excluding bar)

32.5kgs x 10

30kgs x 3

25kgs x 10

20kgs x 8

Straight Bar Tricep Pushdown

15 x 12

30 x 10

42 x 7

20 x 20

Assisted Dips- 3 x 8

Tricep Extension

25 x 15

39 x 8

46 x 5

Cardio- 17 minutes

Tuesday, 20th March 2012

Back Day

V-grip Lat Pulldown

33 x 15

57 x 12

67 x 8

87 x 3

One Arm Dumbbell Row

16kgs x 15

26kgs x 12

30kgs x 8

34kgs x 8

Cable Row

17.5 x 15

28 x 12

45.5 x 10

Fixed Pulldown

85 x 12

160 x 10

190 x 3

( really lost my strength in this exercise )

Cardio- 10 minutes

Wednesday, 21st March 2012

Shoulder Day

Didnt record my wokout today. Was feeling sick when i hit the gym and really didnt have the strength in my workout. Decided to hit the treadmill half way through my workout.

Cardio- 3KM in 24.2minutes

This post has been edited by shankar_dass93: Mar 21 2012, 10:26 PM

Friday, 22nd March 2012

Leg Day

Leg Extension

Warm up

12 x 2 x 30

Working Set

54 x 10

89 x 10

138 x 7

Leg Press

Warm Up

40 x 2 x 30

Working Set

200 x 12

300 x 10

400 x 2 x 10

220 x 10

400 x 10

Leg Curl

Warm Up

19 x 2 x 20

Working Sets

54 x 10

68 x 10

82 x 8

Single Leg Press

40 x 20

100 x 10

160 x 10

Lunges - 38 Reps

Leg Extension

26 x 30

Friday, 23rd March 2012

Chest Day

Bench Press

Empty Bar x 12

30kgs x 12

70kgs x 8

30Kgs x 10

Pectoral Fly

26 x 15

54 x 10

75 x 2

61 x 3

Chess Press

20kgs x 15

68kgs x 10

52kgs x 10

30kgs x 10

Cable Fly(weight of each side)

7.5 x 10

10 x 10

12.5 x 10

Cardio- 15.25 minutes.

Saturday, 24th March 2012

Deadlift

30 kgs x 10

60 kgs x 8

90 kgs x 2 reps. ( PR)

Managed to deadlift 90 kgs today with a body weight of 89kgs.

Cardio -15minutes.

Monday, 26th March 2012

Biceps/Tricep Day

Barbell Curl

( weights of plate alone)

Empty Bar x 2 x 12

10kgs x 8

35kgs x 10

30kgs x 5

17.5kgs x 15 ( weight of plate and bar)

Dumbbell Curl

16kgs x 10

20kgs x 10

12kgs x 20

V-Grip Tricep Pushdown

15 x 15

42 x 9

30 x 10

10 x 20

Assisted Dips - 3 x 8

Preacher Curl

15 x 15

53 x 10

60 x 4

Cable Curl

17.5 x 10

21 x 8

Cardio - 5 minutes ( Incline at 15 and speed was between 6.0- 6.9)

Tuesday, 27th March 2012

Back Day

T-Bar Row

30kgs x 15

60kgs x 10

75kgs x 10

One Arm Dumbbell Row

18kgs x 15

24kgs x 12

30kgs x 10

36kgs x 4 ( PR )

Fixed Pulldown

85 x 12

175 x 10

205 x 5

115 x 10

Wide Grip Low Row

33 x 10

57 x 10

67 x 6

77 x 4

Pull-Ups - 2 x 8

Back Extension

40 x 8

82 x 8

Deadlift

30kgs x 3 x 8

Supposed to hit the gym tonight but feeling really exhausted and tired.

This post has been edited by shankar_dass93: Mar 28 2012, 07:36 PM

when you are tired.....you are tired both mind and bo9dy...no harm in taking a break....its along journey, so dont be disappointing in skipping a day or two

So overall how is progress? BTW, dont you think you are doing a little too much on the number of exercise?

Greetings bro,

I'll say my overall progress is kinda good . Seeing improvements in my physique especially my back. Not only that but i've also managed to increase the amount of poundages that i lift. Finally managed to deadlift my bodyweight. On the other hand, i kinda failed in my recent cutting phase. Failed it on the third day to be exact . Will start back my cutting phase soon.

I have been adviced to increase the number of sets that i perform for my bodyparts such as legs and back. And am glad that its actually working well on me. So hows your training going on ?

This post has been edited by shankar_dass93: Mar 30 2012, 03:09 PM

Thursday, 29th March 2012

Leg Day

1. Leg Extension

Warm-up set

19 x 2 x 20

Working set

68 x 12

103 x 10

138 x 10

138 x 2 x 5

2. Leg Press

Warm-up set

40 x 2 x 15

Working set

200 x 12

300 x 12

400 x 2 x 10

400 x 12

400 x 2 x 10

3. Leg Curl

Warm-up set

12 x 2 x 20

Working set

40 x 12

68 x 10

82 x 8

103 x 4 ( Didnt really curl the weight fully)

4. Single Leg Press

Warm-up set

40 x 2 x 20

Working set

120 x 12

140 x 10

200 x 10 ( could only do 6 reps using my left leg)

5. Walking Lunges - 60 reps in total

6. Leg Extension

138 x 10 ( with a help from a spotter)

26 x 30

This post has been edited by shankar_dass93: Mar 30 2012, 03:21 PM

Friday, 29th March 2012

Chest Day

Bench Press

Empty Bar x 12

30kgs x 12

72.5 kgs x 5

30 x 12

Pec Fly
31 x 12

61 x 10

75 x 6

Cardio - 15 minutes

( Did only 2 workouts for my chest as i was in a rush to meet up with some buddies after training)

This post has been edited by shankar_dass93: Apr 1 2012, 11:02 PM