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

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

Sunday, 1st April 2012

Shoulders/Trap Day

Machine Shoulder Press

15 x 10

46 x 5

32 x 6

Upright Cable Row

12.5 x 10

21 x 10

31.5 x 3

Dumbbell Front Raise

10kgs x 10

14kgs x 10

16kgs x 10

Dumbbell Shrugs ( weight of each hand)

16kgs x 10

26kgs x 10

36 kgs x 6

40kgs x 2 ( stopped at my second rep as my right wrist was kinda weak )

22kgs x 8


Cardio- HIIT( 12 minutes)



This post has been edited by shankar_dass93: Apr 2 2012, 11:31 PM

Monday, 2nd April 2012

Bicep/Tricep Day

EZ Barbell Curl

12.5kgs x 12

20kgs x 8

40kgs x 8 ( got alot of help from a spotter )

30kgs x 2

Straight Bar Cable Curl

15 x 10

21 z 10

28 x 4

10 x 20

V-Bar Tricep Pushdown

15 x 18

42 x 10

42 x 8

30 x 11

10 x 30

Assisted Dips - Total of 15 reps

Hammer Curl

14kgs x 12

18kgs x 2 x 8

This post has been edited by shankar_dass93: Apr 2 2012, 11:31 PM

Tuesday, 3th April 2012

Back Day

Fixed Pulldown

100 x 12

175 x 10

220 x 6

145 x 8

Cable Row

15 x 12

24.5 x 12

45.4 x 2 x 5

Dumbbell Row

18kgs x 12

26kgs x 12

34kgs x 9

30kgs x 8

Deadlift

30kgs x 10

60kgs x 8

90kgs x 1

100kgs( almost managed to do a rep with this weight damn)

Back Extension

33 x 10

54 x 8

89 x 5

Low Row

33 x 12

77 x 8

97 x 8 ( spotter did help me out alot on this set)

33 x 9

This post has been edited by shankar_dass93: Apr 5 2012, 10:17 PM

Wednesday,4th April 2012

Shoulder Day

Dumbbell Shrugs

20kgs x 12

28kgs x 12

40kgs x 6

32kgs x 10

Smith Machine Military Press

10kgs x 10

30kgs x 6

40kgs x 5

30kgs x 6

Dumbbell Raise

10kgs x 10

12kgs x 10

16kgs x 10

Front Plate Raise

15kgs x 10

20kgs x 3 x 10

Cardio- 10minutes

This post has been edited by shankar_dass93: Apr 5 2012, 10:17 PM

Thursday, 5th April 2012

Cardio Day - 33 minutes.

Friday, 6th April 2012

Leg Day

Leg Extension

Warm-up set

19 x 2 x 20

Working Set

68 x 12

103 x 10

138 x 6

138 x 4

Leg Press

Warm up set

60 x 2 x 20

Working Set

200 x 10

300 x 10

400 x 3 x 10

Single Leg Press

60 x 2 x 20

120 x 10

200 x 5

Leg Extension

26 x 30

Saturday,7th April 2012

Chest Day

DB Press

14kgs x 10

20kgs x 10

22kgs x 8


Chess Press

16kgs x 12

30kgs x 10

52kgs x 10

66kgs x 5

Pec Fly

26 x 10

47 x 10

61 x 5

68 x 1

Bench Press

Empty Bar x 12

30kgs x 4 x 8

This post has been edited by shankar_dass93: Apr 8 2012, 01:26 PM

Monday, 9th April 2012

Bicep/Tricep Day

Barbell Curl

Empty Bar x 12

20kgs x 8

35kgs x 5

30kgs x 8

15kgs x 16

DB Hammer Curl

14kgsx 14

18kgs x 10

22kgs x 10

14kgs x 16

Rope Tricep Pushdown

15 x 12

25 x 12

25 x 9

20 x 5

10 x 20

Assisted Dips- 36 reps

Arnold Curl

12kgs x 10

18kgs x 6

Preacher Curl

20 x 10

46 x 10

53 x 6

15 x 16

Tuesday, 10th April 2012

Back Day

Fixed Lat Pulldown

85 x 12

160 x 10

235 x 1

205 x 6

175 x 8

Dumbbell Row

20kgs x 12

26kgs x 10

30kgs x 10

32kgs x 8

38kgs x 8

V-Grip Lat Pulldown

33 x 12

47 x 10

67 x 8

87 x 8 ( with a help from a spotter for the last few reps )

Low Row

26 x 12

47 x 10

67 x 2

Deadlift

30kgs x 3 x 8

Wednesday,11th April 2012

Chest Day

DB Press

16kgs x 10

22kgs x 10

24kgs x 4

Pec fly

26 x 14

47 x 10

61 x 8

Bench Press

Empty bar x 12

30kgs x 3 x 8

Chess Press

19kgs x 12

40kgs x 12

54kgs x 5

33kgs x 15

Cardio - 24 minutes

Thursday,12 April 2012

Leg Day

1. Leg Extension

Warm-up set

26 x 2 x 30

Working set

68 x 12

96 x 10

138 x 2 x 6

103 x 10

2. Leg Press

Warm-up set

60 x 2 x 20

Working set

200 x 10

300 x 10

400 x 6 x 10

3. Single Leg Press

60 x 20

160 x 10

220 x 5

4. Single Leg Extension

12 x 12

40 x 10

47 x 10

19 x 20

5. Walking Lunges

20kg plate at each hands x 15 reps

Saturday,

Shoulder/Trap Day

Monday, 16th April 2012

Bicep/Tricep Day

Barbell Curl

Empty bar x 12

25kgs x 10

32.5kgs x 12

30kgs x 5

10kgs x 20

Assisted dips- 8 x 4

Tricep Rope Pushdown

10 x 12

30 x 8

25 x 10

20 x 20

Hammer Curl

14kgs x 12

16kgs x 10

24kgs x 6

12kgs x 20

Preacher Curl

26 x 12

46 x 10

60 x 4

Arnlod Curl

14kgs x 10

18kgs x 7

Tuesday, 17th April 2012

Back Day

T-Bar Row

15kgs x 12

30kgs x 10

85kgs x 5

60kgs x 10

30kgs x 10

One Arm Dumbbell Row

16kgs x 12

22kgs x 12

30kgs x 10

34kgs x 10

Fixed Lat Pulldown

70 x 12

145 x 10

205 x 5

160 x 6

Wide Grip Pulldown

33 x 8

57 x 8

Wide Grip Low Row

40 x 8

77 x 8

Deadlift

30kgs x 8

60kgs x 8

90kgs x 2

30kgs x 8

Thursday, 19th April 2012

Shoulder/Trap Day

Barbell Shrugs

Empty bar x 12

30kgs x 12

60kgs x 10

90kgs x 5

110kgs x 4

90kgs x 8

Dumbbell Shrugs

22kgs x 12

30kgs x 10

40kgs x 10

38kgs x 8

Front Plate Raise

15kgs x 8

30kgs x 2 x 8

Cable Upright Row

12.5 x 12

24.5 x 5

31.5 x 5

Cardio - 22 minutes.