Outline ·
[ Standard ] ·
Linear+
Shankar's Workout Journal
|
TSshankar_dass93
|
 Dec 1 2011, 10:35 AM, updated 14y ago
|
|
Greetings guys,
I have decided to post up my workout journal here just to keep track of my progress and receive some advice from you guys.
How I started bodybuilding
It all started in the year 2010 after my SPM examinations. I didnt know how to spend my holidays wisely so decided to sign up at a gym and start training. I just love the passion of bodybuilding. Bodybuilding to me is more of a passion and a lifestyle rather then calling it a sport. Bodybuilding has also helped me to be a more disciplined person in my life. In this sport, if one pushes his self far enough, he will succeed.
The way how i stay motivated in this sport is by watching motivtional bodybuilding videos, talking with guys that are experienced in this field and reading up on articles.
Hope to get some feedback's from you guys regarding my workout's
Current height: around 170 cm
Weigh: 95kg's as of last week( 1st December 2012)
90kgs as of 3rd March 2012
87kgs as of 6th April 2012
85kgs as of 10th May 2012
81kgs as of 3rd August 2012
Added on December 1, 2011, 10:59 amMonday, November 28 2011
Bicep and Tricep day
Alternate Dumbbell Curl
10kgs x 10 ( warm up)
16kgs x 2 x 8
20kgs x 2 x 6
Dumbbell Hammer curl
10kgs x 10
12ks 3 x 10
Machine Preacher curl
33 x 10
47 x 8
54 x 8
60 x 3
Ez Barbell curl
17.5kgs x 8
20kgs x 10
20kgs x reps to failure
Tricep Cable Pushdown
1st using rope
10 x 10
15 x 8
20 x 6
Then using metal v bar
25 x 8
35 x 2 x 10
ended my training with 15 minutes of cardio
This post has been edited by shankar_dass93: Aug 3 2012, 03:39 PM
|
|
|
|
|
|
TSshankar_dass93
|
Dec 1 2011, 01:52 PM
|
|
|
Tuesday, November 29 2011
Back and Shoulder day
T-Bar row
15kgs x 8
30kgs x 10
45 kgs x 10
55kgs x 7 ( did another set until failure)
Wide Grip lat pulldown
33 x 8
47x 8
57x 6
V-bar Pulldown
60 x 10
Seated Cable row
33 x 10
57 x 3 x 8
Deadlift
30kgs plate 3 x 12
Machine shoulder press
22 x 7
33 or 32( cant recall) 2 x 6
Front delt raise
8kgs x 8
12kgs x 8
14kgs x 5
10 minutes cardio
This post has been edited by shankar_dass93: Dec 1 2011, 01:53 PM
|
|
|
|
|
|
bata
|
Dec 1 2011, 06:40 PM
|
|
|
back and shoulder day but where's trap?
ill say shoulder day is not enough....and if i have options ill drop the machine shoulder press and front delt raise bro
Chow
|
|
|
|
|
|
mikehuan
|
Dec 1 2011, 09:33 PM
|
|
|
and do lateral raises. FOR ME, its the exercise that made the difference.
|
|
|
|
|
|
TSshankar_dass93
|
Dec 1 2011, 09:51 PM
|
|
|
QUOTE(mikehuan @ Dec 1 2011, 09:33 PM) and do lateral raises. FOR ME, its the exercise that made the difference. noted. thanks man
Added on December 1, 2011, 9:52 pmQUOTE(bata @ Dec 1 2011, 06:40 PM) back and shoulder day but where's trap? ill say shoulder day is not enough....and if i have options ill drop the machine shoulder press and front delt raise bro Chow noted. havent really found a day for that yet. This post has been edited by shankar_dass93: Dec 1 2011, 09:52 PM |
|
|
|
|
|
TSshankar_dass93
|
Dec 2 2011, 09:36 PM
|
|
|
Friday, 2nd December 2011.
chest
was doing chest today but damn, could even lift the amount of weights that i wanted to do, felt really week. I guess this is what happens when i dont get enough sleep in a whole week and have too much of things running in my mind.
dumbbell press
12kgs x 8
16 kgs x 6
16kgs x 7
chess press
33 x 12
47 x 8
52x 2x 7
Butterfly Machine
33 x 8
47 x 4
33 x 10
took about a 20 minutes rest and then did some cardio for about 30 minutes
Leg Workout
seated leg press
120 x 10
160 x 12
240 x 10
160 x 11
Leg Extension
61 x 8
68 x 10
75 x 10
Calf Raise
58 x 10
91 x 12
109 x 10
This post has been edited by shankar_dass93: Dec 2 2011, 09:38 PM
|
|
|
|
|
|
Mihawk7
|
Dec 4 2011, 08:25 PM
|
|
|
Awesome! You can lift such heavy weights bro.
|
|
|
|
|
|
singa89
|
Dec 4 2011, 08:40 PM
|
|
|
cool u develop ur muscles at such young age bro.. haha
|
|
|
|
|
|
TSshankar_dass93
|
Dec 4 2011, 10:36 PM
|
|
|
QUOTE(Mihawk7 @ Dec 4 2011, 08:25 PM) Awesome! You can lift such heavy weights bro. Still working my way up bro. The weights i lift is nothing compared to the big bro's here.
Added on December 4, 2011, 10:37 pmQUOTE(singa89 @ Dec 4 2011, 08:40 PM) cool u develop ur muscles at such young age bro.. haha hey singa89, your lowyat id sounds familiar, do i know you buy any chance ? This post has been edited by shankar_dass93: Dec 4 2011, 10:37 PM |
|
|
|
|
|
TSshankar_dass93
|
Dec 5 2011, 11:06 PM
|
|
|
Monday, 12th December 2011
Biceps/Tricep day
Dumbbell Curl
12kgs x 12
20kgs x 2 x 10
16kgs x 12
18kgs x 6
Dumbbell Alternate Hammer Curl
12kgs x 10
14kgs x 9
Machine Curl
32 x 5
39 x 5
54 x 3
Ez Barbell Curl
15Kgs with bar x 10
20Kgs qith bar x 2 x 10
20kgs plate x 6
20kg plate x 5
Tricep Pushdown
Using V-bar
20 x 10
35 x 8
35 x 4
Using rope
15 x 7
20 x 4
ended my training with a 16 minute cardio
|
|
|
|
|
|
TSshankar_dass93
|
Dec 9 2011, 10:40 PM
|
|
|
Friday, 9th December 2011.
Back/Shoulders
T-bar row
15kgs x 12
30kgs x 12
45kgs x 8
55kgs x 13 ( with a spotter)
55kgs x 3
45kgs x 8
15kgs x 8
Smith Machine Shrugs
empty bar x 8
30kgs x 8
50kgs x 8
70kgs x 5
70kgs x 4
30kgs x 6
Seated Low Row
40 x 8
67 x 6
57 x 6
47 x 8
Wide Grip Lat Pulldown
33 x 8
57 x 6
47 x 6
V-Bar
67 x 8
33 x 10
Deadlift
30kgs x 6
60kgs x 2 x 5
30kgs x 6
30kgs x 6
Couldnt add much weights to my deadlift as i was really worn out after doing the exercises above. Guess i'm going to do deadlift as my 1st exercise for my next back day.
Military Press
empty bar
2sets x 8 reps
Cardio- 13 minutes
This post has been edited by shankar_dass93: Dec 9 2011, 10:41 PM
|
|
|
|
|
|
TSshankar_dass93
|
Dec 10 2011, 06:06 PM
|
|
|
Saturday, 10/12/2011
Chest day
Bench press
empty bar x 8
30kgs x 8
40kgs x 8
45 kgs x 6
30kgs x 8
Chest Press
32 x 8
54 x 2 x 8
cant recall the weight( it was 40 something) x 6
32 x 8
Cable Chest Fly
(weights of each side)
10 x 8
12.5 x 8
15 x 7
10 x 8
Cardio
|
|
|
|
|
|
TSshankar_dass93
|
Dec 12 2011, 09:45 PM
|
|
|
[B]Biceps / Triceps
Dumbbell Curl
10kgs x 18
18kgs x 8
20kgs x 12
20kgs x 10
16kgs x 10
10kgs x 20
Dumbbell Hammer Curl
12kgs x 8
14kgs x 2 x 8
Preacher Curl
32 x 12
54 x 8
54 x 4
39 x 8
Tricep Extension
32 x 12
39 x 8
32 x 8
Tricep Pushdown
V-Bar
25 x 10
35 x 2 x 6
Rope
20 x 8
20 x 6
15 x 7
EZ Barbell Curl
17.5kgs x 12
20kgs x 12
20kgs x 7
20kgs x 8
Didnt do cardio today.
|
|
|
|
|
|
TSshankar_dass93
|
Dec 14 2011, 10:44 PM
|
|
|
[I]Back / Shoulders
Deadlifts
30kgs x 8
60kgs x 4
65kgs x 4
30kgs x 6
T-Bar row
15kgs x 8
30kgs x 8
45kgs x 2 x 5
15kgs x 6
Fixed Lat Pulldown
130 x 10
190 x 5
145 x 7
115 x 6
160 x 3
Low Row
33 x 8
57 x 6
67 x 4
47 x 6
Front delt raise[/I
10kgs x 2 x 10
12kgs x 4
[I]Wide Grip Pulldown
33 x 8
57 x 5
47 x 6
(using v-bar)
67 x 6
Ended my training with a cardio session( 3.57km)
|
|
|
|
|
|
TSshankar_dass93
|
Dec 16 2011, 10:19 PM
|
|
|
Friday, 16/12/2011
Chest and Leg Day
Bench Press
Empty Bar x 10
30kgs x 8
40kgs x 8
30kgs x 7
Chest Press
30 x 10
59 x 6
52 x 6
34 x 7
45 x 4
Pectoral Fly
33 x 8
54 x 4
40 x 8
47 x 5
Seated Leg Press
120 x 15
160 x 12
240 x 5
240 x 8
200 x 12
Leg Extension
47 x 10
75 x 10
82 x 10
89 x 6
No cardio today
|
|
|
|
|
|
TSshankar_dass93
|
Dec 19 2011, 10:21 PM
|
|
|
Biceps / Triceps
Dumbbell Curl
16kgs x 14
20kgs x 12
18kgs x 12
20kgs x 6
8kgs x 18
EZ Barbell Curl
12.5kgs x 12
20kgs x 6
22.5kgs x 5 (weight of plate)
20kgs x 10 (weight of plate)
Tricep Extension
25 x 12
40 x 4
32 x 12
39 x 5
Preacher Curl
53 x 2 x 8
Tricep Pushdown
20 x 12
35 x 2 x 5 (just lost my strength)
14 minutes cardio
|
|
|
|
|
|
TSshankar_dass93
|
Dec 22 2011, 09:51 PM
|
|
|
[I]Back Day ( short workout as i was in a rush)
T-Bar Row
15kgs x 12
30kgs x 12
45 kgs x 8
55kgs x 13( with a spotter for the last 3 reps)
30kgs x 6
15kgs x 11
Machine Shoulder Press
20 x 8
39 x 2
32 x 5
25 x 5
20 x 5
10 x 8
Standing Military Press
empty bar x 6
20kgs x 2 x 6
Lat Pulldowns
33 x 10
67 x 6
57 x 6
Low Row
33 x 8
57 x 8
57 x 6
Did 3 sets of Pull ups
Cardio
This post has been edited by shankar_dass93: Dec 24 2011, 02:59 AM
|
|
|
|
|
|
TSshankar_dass93
|
Dec 30 2011, 11:29 PM
|
|
|
Friday, 30th December 2011
Mixed Workout
Military Press
Empty Bar x 8
20kgs x 2 x 5
T-Bar Row
15kgs x 12
30kgs x 9
45kgs x 5
60kgs x 3 ( Best record at the moment)
45kgs x 5
15kgs x 8
Lat Pulldown
40 x 8
67 x 5
Seated Leg Press
100 x 10
240 x 12
220 x 12
180 x 12
200 x 9
Leg Extension
61 x 10
89 x 6
103 x 3 ( Best record at the miment)
75 x 5
Seated Calf
120 x 8
190 x 9
170 x 8
|
|
|
|
|
|
TSshankar_dass93
|
Jan 3 2012, 03:58 AM
|
|
|
Arm Day
Preacher Curl
46 x 12
60 x 5
53 x 8
Dumbbell Curl
12kgs x 12
20kgs x 10
18kgs 2 x 8
12kgs x 20
Tricep Extension
32 x 2 x 8
Tricep Pushdown ( V-Bar)
25 x 12
35 x 6
30 x 4
25 x 8
20 x 12
Barbell curl
20kgs x 8
20kgs( Plate alone) X 8
20kgs(plate alone) x 6
Cardio
|
|
|
|
|
|
TSshankar_dass93
|
Jan 4 2012, 10:55 PM
|
|
|
Wednesday
Chest/Legs
Dumbbell Press
12kgs x 8
18kgs x 5
16kgs x 8
18kgs x 4
Chest Press
45kgs x 10
59kgs x 4
53kgs x 5
38kgs x 8
Pectoral Raise
33 x 10
54 x 3
40 x 8
Leg Press (Targetting 300 by march)
200 x 12
260 x 8
280 x 4 (PR)
240 x 12
200 x 10
Leg Extension
61 x 12
89 x 4
75 x 7
68 x 6
This post has been edited by shankar_dass93: Jan 7 2012, 01:27 PM
|
|
|
|
|
|
TSshankar_dass93
|
Jan 7 2012, 01:06 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Jan 7 2012, 07:31 PM
|
|
|
Saturday, 7th January 2011
Cardio for 25 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Jan 10 2012, 12:19 AM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Jan 11 2012, 08:22 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Jan 14 2012, 01:07 AM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Jan 16 2012, 09:54 PM
|
|
|
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)
|
|
|
|
|
|
TSshankar_dass93
|
Jan 20 2012, 12:16 AM
|
|
|
Wednesday, 18th January 2012
Chest Day
Didnt record my workout.
This is what i did:
Incline Dumbbell Press
Cable Crossover
Pectoral fly
Cardio
|
|
|
|
|
|
TSshankar_dass93
|
Jan 20 2012, 12:22 AM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Jan 20 2012, 10:47 PM
|
|
|
Friday, 20th January 2012
Leg Day
Seated Leg Press160 x 16 300 x 4 260 x 10 Leg Extension61 x 8 82 x 8 109 x 10 68 x 8 89 x 4 Seated Calf Raise50kgs x 10 86kgs x 8 100kgs x 6 Walking Lunges25 reps My legs are really sore now 
|
|
|
|
|
|
TSshankar_dass93
|
Jan 21 2012, 08:08 PM
|
|
|
Saturday, 21st January 2012Cardio Day- 29 minutes (3.52km) Decided to treat myself with a meal from TGI Fridays after my cardio session. 
|
|
|
|
|
|
TSshankar_dass93
|
Jan 24 2012, 12:48 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Jan 24 2012, 08:23 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Jan 26 2012, 10:35 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.
|
|
|
|
|
|
TSshankar_dass93
|
Jan 27 2012, 11:37 PM
|
|
|
Leg Day
Seated Leg Press200 x 12 320 x 4 280 x 12 240 x 10 200 x 8 Leg Extension61 x 10 110 x 6 89 x 8 68 x 7
Seated Calf41kgs x 12 86kgs x 15 114kgs(maximum weight on the machine) x 14 Walking Lunges30 reps Awesome workout 
|
|
|
|
|
|
TSshankar_dass93
|
Jan 28 2012, 10:38 PM
|
|
|
Saturday, 28th January 2012
Deadlift
30kgs x 8
80kgs x 2(PR) second rep wasnt a good foam
Pull Ups
3sets
Cardio
|
|
|
|
|
|
TSshankar_dass93
|
Jan 30 2012, 09:39 PM
|
|
|
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.
|
|
|
|
|
|
TSshankar_dass93
|
Feb 2 2012, 11:46 PM
|
|
|
Thursday, 2nd February 2012
Back/Shoulder DayT-Bar Row15kgs x 12 30kgs x 12 60kgs x 6 70kgs x 3 45 kgs x 8 30kgs x 8 One Arm Dumbbell Row16kgs x 10 18kgs x 10 24kgs x 8 26kgs x 4 Front Plate Raise15kgs x 6/7/6 Side Plate Shrugs
(weight for each hand)15kgs x 8 20kgs x 2 x 8 V-Grip Pulldown33 x 19 67 x 8 57 x 9 Barbell Shrugs30kgs x 10 60kgs x 8 90kgs x 2 60kgs x 6 Cardio- 12 Minutes HIIT Felt Awesome after my workout 
|
|
|
|
|
|
TSshankar_dass93
|
Feb 3 2012, 11:01 PM
|
|
|
[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
|
|
|
|
|
|
TSshankar_dass93
|
Feb 5 2012, 05:15 PM
|
|
|
Sunday, 5th February 2012
Cardio Session- 20 minutes (HIIT)
|
|
|
|
|
|
TSshankar_dass93
|
Feb 6 2012, 10:37 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Feb 7 2012, 09:09 PM
|
|
|
Tuesday, 7th February 2012
Cardio- 20 minutes of HIIT training
|
|
|
|
|
|
TSshankar_dass93
|
Feb 8 2012, 09:59 PM
|
|
|
Wednesday, 8th February 2012
Hammer Strength Chess Press
( 1st time doing this)
Empty load x 12
40kgs x 8
50kgs x 5
55kgs x 3
40kgs x 6
Incline Dumbbell Press
10kgs x 8
15kgs x 2 x 8
Cable Crossover
14kgs x 10
27kgs x 6
23 kgs x 8
Pectoral Fly
7 bars x 12
12 bars x 9
10 bars x 2 x 8
|
|
|
|
|
|
TSshankar_dass93
|
Feb 9 2012, 09:55 PM
|
|
|
Thursday, 9th February 2012
Back/Shoulder Day
T-Bar Row
15kgs x 12
30kgs x 10
60kgs x 8
70kgs x 3
30kgs x 6
One Arm Dumbbell Row
20kgs x 8
26kgs x 8
28kgs x 8
30kgs x 4
Barbell Shrugs
30kgs x 12
60kgs x 10
90kgs x 3
60kgs x 8
V-Grip Pulldown
33 x 10
67 x 6
77 x 2
57 x 7
Front Plate Raise
15kgs x 8
20kgs x 3
15kgs x 8
Seated Low Row
33 x 12
87 x 2
57 x 7
67 x 6
|
|
|
|
|
|
TSshankar_dass93
|
Feb 11 2012, 03:32 PM
|
|
|
Friday, 10th February 2012
Leg Day
Leg Press
200 x 12
360 x 8
400(whole load) x 1 ( 2nd rep wasnt a full press) PR
360 X 8
300 X 8
Seated Calf Raise
68kgs x 25
96kgs x 20
114kgs x 22
Walking Lunges
Wanted to do leg extension but too bad the machine was under maintainance.
This post has been edited by shankar_dass93: Feb 11 2012, 06:07 PM
|
|
|
|
|
|
TSshankar_dass93
|
Feb 11 2012, 05:55 PM
|
|
|
Saturday, 11th February 2012 Cardio- HIIT (20 minutes) 89kgs as of today  |
|
|
|
|
|
TSshankar_dass93
|
Feb 12 2012, 07:56 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Feb 17 2012, 11:55 PM
|
|
|
Friday, 17th February 2012
Back/Shoulder Day
T-Bar Row15kgs x 15 45kgs x 10 75kgs x 3 (PR) 60kgs X 6 30kgs x 10 Standing Military PressEmpty Bar x 10 20kgs x 6 30kgs x 6
One Arm Dumbbell Row20kgs x 10 24kgs x 10 28kgs x 8 Fixed Pulldown100 x 12 160 x 8 205 x 2/2 165 x 4 130 x 10 Low Row33 x 10 57 x 8 67 x 3 Forgot what this back exercise is called17.5 x 10 35 x 8 45.5 x 8 28 x 8 Plate Raise15kgs x 8 20kgs x 2 x 6 16kgs x 8 Front Lateral Raise10kgs 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
|
|
|
|
|
|
TSshankar_dass93
|
Feb 18 2012, 05:50 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
|
|
|
|
|
|
TSshankar_dass93
|
Feb 20 2012, 09:30 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
|
|
|
|
|
|
TSshankar_dass93
|
Feb 21 2012, 09:49 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
|
|
|
|
|
|
TSshankar_dass93
|
Feb 23 2012, 11:14 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Feb 24 2012, 10:46 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
|
|
|
|
|
|
janson_kaniaz
|
Feb 25 2012, 03:58 PM
|
|
|
noticed you really like to do alot of rows...
particularly t-bar row, 4-5 sets of dropset?, any reason for such high vol?
|
|
|
|
|
|
TSshankar_dass93
|
Feb 25 2012, 05:44 PM
|
|
|
Saturday, 25th February 2012 Cardio Day Threadmill-16 minutes of HIIT Bike- 18 minutes.
Added on February 25, 2012, 5:47 pmQUOTE(janson_kaniaz @ Feb 25 2012, 03:58 PM) noticed you really like to do alot of rows... particularly t-bar row, 4-5 sets of dropset?, any reason for such high vol? Rows 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 |
|
|
|
|
|
janson_kaniaz
|
Feb 25 2012, 06:02 PM
|
|
|
yea, add thickness, but still so many sets, just wondering anyway
|
|
|
|
|
|
TSshankar_dass93
|
Feb 25 2012, 06:09 PM
|
|
|
Wanted to do it for a while. A change in workout is always good. Where do u train btw ?
|
|
|
|
|
|
janson_kaniaz
|
Feb 25 2012, 08:23 PM
|
|
|
i train at eitp
|
|
|
|
|
|
TSshankar_dass93
|
Feb 25 2012, 11:45 PM
|
|
|
Jason, that's the gym in PJ is it ?
This post has been edited by shankar_dass93: Feb 27 2012, 10:15 PM
|
|
|
|
|
|
TSshankar_dass93
|
Feb 27 2012, 10:13 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
|
|
|
|
|
|
TSshankar_dass93
|
Feb 28 2012, 09:41 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.
|
|
|
|
|
|
Maknusia
|
Feb 29 2012, 12:44 AM
|
|
|
getting on good numbers there, so how is your progress now?
|
|
|
|
|
|
TSshankar_dass93
|
Feb 29 2012, 07:23 PM
|
|
|
QUOTE(Maknusia @ Feb 29 2012, 12:44 AM) getting on good numbers there, so how is your progress now? So far so good bro, just trying to loose a bit more of weight. |
|
|
|
|
|
TSshankar_dass93
|
Feb 29 2012, 07:30 PM
|
|
|
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
|
|
|
|
|
|
VeeJay
|
Mar 1 2012, 01:59 AM
|
|
|
I see that you always make a point for cardio, good determination! keep it up, mate.
|
|
|
|
|
|
TSshankar_dass93
|
Mar 1 2012, 01:45 PM
|
|
|
QUOTE(VeeJay @ Mar 1 2012, 01:59 AM) I see that you always make a point for cardio, good determination! keep it up, mate. Thanks for the encouragement bro. I'm just giving the best in my training. How are you ? Started your training ? |
|
|
|
|
|
TSshankar_dass93
|
Mar 1 2012, 09:30 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Mar 2 2012, 09:29 PM
|
|
|
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 |
|
|
|
|
|
ChipZ
|
Mar 3 2012, 09:07 PM
|
|
|
So GVT has more sets compared to the conventional routines? I think you could hardly walk after the workout.
|
|
|
|
|
|
TSshankar_dass93
|
Mar 3 2012, 11:29 PM
|
|
|
QUOTE(ChipZ @ Mar 3 2012, 09:07 PM) So GVT has more sets compared to the conventional routines? I think you could hardly walk after the workout. 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. |
|
|
|
|
|
TSshankar_dass93
|
Mar 3 2012, 11:33 PM
|
|
|
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 )
|
|
|
|
|
|
-Dan
|
Mar 3 2012, 11:46 PM
|
|
|
QUOTE(shankar_dass93 @ Mar 3 2012, 11:29 PM) 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. Bro, GVT is actually centered around doing 10 sets of a main compound for the particular muscle group, and then 3 sets of supplementary exercises. The leg extensions are more of an isolation movement. So a leg day under GVT should look like 10 (perhaps squats or leg press) + 3 (e.g. leg extensions) sets for quads and 10 (maybe stiff legged/romanian deads) + 3 (e.g. leg curls/Bulgarian split squats) sets for hams. And 3/4 sets of calves too later on if you have the energy for it. Gotta stick to compounds and heavy (relative) weight for this program. My 2 cents, yeah. |
|
|
|
|
|
TSshankar_dass93
|
Mar 4 2012, 12:01 AM
|
|
|
QUOTE(-Dan @ Mar 3 2012, 11:46 PM) Bro, GVT is actually centered around doing 10 sets of a main compound for the particular muscle group, and then 3 sets of supplementary exercises. The leg extensions are more of an isolation movement. So a leg day under GVT should look like 10 (perhaps squats or leg press) + 3 (e.g. leg extensions) sets for quads and 10 (maybe stiff legged/romanian deads) + 3 (e.g. leg curls/Bulgarian split squats) sets for hams. And 3/4 sets of calves too later on if you have the energy for it. Gotta stick to compounds and heavy (relative) weight for this program. My 2 cents, yeah. Yeah thanks for the correction bro. I did read up the article before and got an advice from a buddy in the gym before starting this off. My main focus yesterday was to do 10 sets of leg press followed by exercises of my choice. |
|
|
|
|
|
TSshankar_dass93
|
Mar 6 2012, 01:58 AM
|
|
|
Monday, 5th March 2012
Chest Day
Bench Press
Empty bar x 12
30kgs x 10
60kgs x 3
30kgs x 8
20kgs x 10
Chess Press
25kgs x 12
66kgs x 8
52kgs x 8
48kgs x 8
30kgs x 12
Pectoral Fly
26 x 12
54 x 8
63 x 3
40 x 8
Cardio - 21 minutes ( HIIT )
|
|
|
|
|
|
TSshankar_dass93
|
Mar 6 2012, 10:50 PM
|
|
|
Tuesday, 6th March 2012
Dumbbell Curl
10kgs x 12
16kgs x 10
22kgs x 10
12kgs x 20
Barbell Curl
12.5kgs x 2 x 10
( Weight of plates excluding bar)
32.5kgs x 12 ( Spotters help)
20kgs x 8
Preacher Curl
25 x 12
46 x 8
60 x 1
53 x 8 ( spotters help for the last 3 reps )
Straight Bar Tricep Pushdown
15 x 12
30 x 10
42 x 8
20 x 20
Tricep Extension
20 x 12
32 x 10
46 x 5
Cardio - 5 Minutes
|
|
|
|
|
|
TSshankar_dass93
|
Mar 8 2012, 09:51 PM
|
|
|
Wednesday, 7th March 2012
Back/Shoulder Day
Wide Grip Low Row
33 x 12
57 x 8
67 x 8
77 x 8
T-Bar Row
30kgs x 15
60kgs x 12
75kgs x 12
60kgs x 8
One Arm Dumbbell Row
16kgs x 12
22kgs x 10
28kgs x 8
34kgs x 4
Fixed Pulldown
100 x 12
160 x 10
205 x 2
Front Delt Raise
10kgs x 12
14kgs x 10
16kgs x 7
Front Plate Raise
15kgs x 8
20kgs x 6
20kgs x 2 x 8
|
|
|
|
|
|
TSshankar_dass93
|
Mar 9 2012, 11:11 PM
|
|
|
Friday, 9th March 2012
Leg Day
Leg Extension Warm-Up Set26 x 2 x 12 68 x 12 110 x 8 124 x 8 138 x 5 Leg Press
Warm-Up Sets60 x 2 x 12 Working Sets200 x 10 300 x 10 400 x 6 x 10 ( A ripped uncle in the gym helped me out on the last set and made me to hit 10 reps) Leg Curl
Warm-up 26 x 2 x 10 Working Set47 x 10 54 x 10 75 x 8 89 x 4 Walking Lunges- 26 reps Today was the 1st day in my training life that i almost cried on my last set of the Leg Press, damn the pain was f****ng terrible  This post has been edited by shankar_dass93: Mar 9 2012, 11:14 PM
|
|
|
|
|
|
TSshankar_dass93
|
Mar 12 2012, 09:49 PM
|
|
|
12th March 2012
Bicep/Tricep Day
Dumbbell Curl
18kgs x 10
20kgs x 10
18kgs x 8
12kgs x 20
Barbell Curl
10kgs x 10
( weight of Plate alone )
20kgs x 10
35 kgs x 10 PR( with a help from a spotter )
25 x 3
Straight Bar Tricep Pushdown
10 x 12
25 x 10
35 x 8
42 x 8 ( with a spotter )
15 x 20
Preacher Curl
25 x 12
46 x 10
67 x 5
74 x 8 ( with a spotter )
Two Arm Tricep Extension
12kgs x 10
18kgs x 7
20kgs x 3
Assisted Dips
3 x 8
Cable Curl
10 x 10
15 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Mar 14 2012, 12:29 AM
|
|
|
Tuesday, 13th March 2012
Shoulder/Trap Day
Standing Military Press
Empty Bar x 12
20kgs x 10
30kgs x 8
32.5kgs x 7
Front Delt Raise
10kgs x 10
12kgs x 10
16kgs x 10
Front Plate Raise
15kgs x 10
20kgs x 3 x 10
Barbell Shrugs
Empty Bar x 10
30kgs x 10
60kgs x 10
90 kgs x 10
100 kgs x 2
Cardio- 21 minutes ( 2.60km)
|
|
|
|
|
|
TSshankar_dass93
|
Mar 14 2012, 09:55 PM
|
|
|
Wednesday, 14th March 2012
Back Day
T-Bar Row
15kgs x 15
45kgs x 12
80kgs x 10 ( with a help from a spotter ) PR
60kgs x 5
45kgs x 8
Low Row
33 x 12
47 x 10
67 x 8
87 x 4 ( PR )
One Arm Dumbbell Row
18kgs x 12
22kgs x 10
28kgs x 10
34kgs x 8
Fixed Pulldown
70 x 12
145 x 10
205 x 4
220 x 2 ( kinda failed on the second rep ) PR
Cardio - Stat Bike ( 10 minutes )
|
|
|
|
|
|
TSshankar_dass93
|
Mar 16 2012, 12:28 AM
|
|
|
Thursday, 15th March 2012
Leg Day
Leg Extension
33 x 2 x 12
68 x 10
103 x 10
138 x 6
124 x 10
Leg Press
60 x 2 x 15
300 x 10
400 x 6 x 10
400 x 12
Leg Curl
33 x 10
54 x 10
75 x 5
|
|
|
|
|
|
TSshankar_dass93
|
Mar 18 2012, 07:27 PM
|
|
|
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
|
|
|
|
|
|
Killerjeff88
|
Mar 18 2012, 08:11 PM
|
|
|
really amazing u guys can press n fly above 60.
gotta work hard for that.
|
|
|
|
|
|
TSshankar_dass93
|
Mar 18 2012, 10:27 PM
|
|
|
QUOTE(Killerjeff88 @ Mar 18 2012, 08:11 PM) 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. |
|
|
|
|
|
Killerjeff88
|
Mar 18 2012, 10:42 PM
|
|
|
still an amazing number to me. hope u get ur target  |
|
|
|
|
|
mikehuan
|
Mar 18 2012, 11:14 PM
|
|
|
QUOTE(shankar_dass93 @ Mar 18 2012, 10:27 PM) Nah, nothing great about my poundages. Targetting to hit 100kgs on my bench press by this year end. wait, your pec flys are machine or db's? a 60lbs fly using db's is INSANE. |
|
|
|
|
|
TSshankar_dass93
|
Mar 18 2012, 11:40 PM
|
|
|
QUOTE(mikehuan @ Mar 18 2012, 11:14 PM) wait, your pec flys are machine or db's? a 60lbs fly using db's is INSANE. Machine bro. |
|
|
|
|
|
TSshankar_dass93
|
Mar 18 2012, 11:43 PM
|
|
|
Going to start my cutting tomorrow as of 19th March 2012. Hope to get some good results.
|
|
|
|
|
|
TSshankar_dass93
|
Mar 20 2012, 12:31 AM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Mar 21 2012, 02:11 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Mar 21 2012, 10:25 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Mar 23 2012, 03:05 AM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Mar 23 2012, 10:49 PM
|
|
|
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.
|
|
|
|
|
|
TSshankar_dass93
|
Mar 24 2012, 06:39 PM
|
|
|
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. |
|
|
|
|
|
TSshankar_dass93
|
Mar 26 2012, 11:02 PM
|
|
|
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)
|
|
|
|
|
|
TSshankar_dass93
|
Mar 27 2012, 10:44 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Mar 28 2012, 07:35 PM
|
|
|
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
|
|
|
|
|
|
VeeJay
|
Mar 28 2012, 10:14 PM
|
|
|
QUOTE(shankar_dass93 @ Mar 28 2012, 07:35 PM) Supposed to hit the gym tonight but feeling really exhausted and tired. 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? |
|
|
|
|
|
TSshankar_dass93
|
Mar 30 2012, 03:08 PM
|
|
|
QUOTE(VeeJay @ Mar 28 2012, 10:14 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 |
|
|
|
|
|
TSshankar_dass93
|
Mar 30 2012, 03:19 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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 1 2012, 11:00 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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 1 2012, 11:07 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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 2 2012, 11:29 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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 3 2012, 11:17 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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 5 2012, 10:16 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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 5 2012, 10:19 PM
|
|
|
Thursday, 5th April 2012
Cardio Day - 33 minutes.
|
|
|
|
|
|
TSshankar_dass93
|
Apr 6 2012, 09:30 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 8 2012, 01:25 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 9 2012, 10:24 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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 10 2012, 10:49 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 13 2012, 10:04 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 13 2012, 10:11 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 17 2012, 04:57 PM
|
|
|
Saturday,
Shoulder/Trap Day
|
|
|
|
|
|
TSshankar_dass93
|
Apr 17 2012, 05:01 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 20 2012, 10:47 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 20 2012, 10:52 PM
|
|
|
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.
|
|
|
|
|
|
TSshankar_dass93
|
Apr 20 2012, 11:00 PM
|
|
|
Friday, 20th April 2012
Leg Workout
Felt so freaking weak in today's leg workout. Total waste of time hitting the gym today.
|
|
|
|
|
|
elvenchou1987
|
Apr 20 2012, 11:17 PM
|
|
|
Bro. Love your progress and results. Do you mind sharing your daily diet and current supps as well? You're cutting phase now right?
|
|
|
|
|
|
TSshankar_dass93
|
Apr 25 2012, 10:19 PM
|
|
|
QUOTE(elvenchou1987 @ Apr 20 2012, 11:17 PM) Bro. Love your progress and results. Do you mind sharing your daily diet and current supps as well? You're cutting phase now right? 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. |
|
|
|
|
|
TSshankar_dass93
|
Apr 25 2012, 10:23 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 25 2012, 10:27 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 28 2012, 09:19 PM
|
|
|
Thursday, 26th April 2012
Shoulder Day
|
|
|
|
|
|
TSshankar_dass93
|
Apr 28 2012, 09:25 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
Apr 28 2012, 09:26 PM
|
|
|
Saturday, 28th April 2012
Cardio- 31.20 minutes
This post has been edited by shankar_dass93: Apr 30 2012, 01:32 PM
|
|
|
|
|
|
TSshankar_dass93
|
Apr 30 2012, 11:49 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
|
|
|
|
|
|
TSshankar_dass93
|
May 6 2012, 01:30 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
May 6 2012, 01:31 PM
|
|
|
Thursday, 3rd May 2012
Shoulder Day
Cardio- 31.20 minutes
|
|
|
|
|
|
TSshankar_dass93
|
May 6 2012, 01:35 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
May 11 2012, 12:38 AM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
May 11 2012, 12:44 AM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
May 14 2012, 11:07 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
May 16 2012, 09:12 AM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
May 17 2012, 10:48 PM
|
|
|
Wednesday, 17h May 2012
Cardio- 24 Minutes ( HIIT )
|
|
|
|
|
|
TSshankar_dass93
|
May 20 2012, 03:01 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
May 20 2012, 03:05 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
May 23 2012, 06:20 PM
|
|
|
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 |
|
|
|
|
|
TSshankar_dass93
|
May 26 2012, 09:13 PM
|
|
|
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
|
|
|
|
|
|
TSshankar_dass93
|
May 26 2012, 09:17 PM
|
|
|
Thursday,
Shoulder/Trap Day
Standing Military Press
Empty bar x 15
30kgs x 10
50kgs x 5
30kgs x 10
BB Shrugs
30kgs x 15
90kgs x 10
120kgs x 5/5
60kgs x 14
DB Shrugs
16kgs x 15
32kgs x 12
40kgs x 10
Side Plate Shrugs
20kgs x 3 x 10
Cardio- 21 minutes
|
|
|
|
|
|
TSshankar_dass93
|
May 26 2012, 09:20 PM
|
|
|
Friday,
Leg Day
Leg Extension
19 x 20
54 x 12
75 x 12
96 x 12
138 x 2 x 10
Leg Press
80 x 2 x 20
180 x 20
280 x 10
340 x 10
400 x 2 x 10
400 x 15
Leg Curl
19 x 15
40 x 12
68 x 10
89 x 5
Walking Lunges
24kgs each hand x 50 reps
|
|
|
|
|
|
TSshankar_dass93
|
May 26 2012, 09:25 PM
|
|
|
Saturday, 26th May 2012
Chest Day
Bench Press
Empty bar x 12
30kgs x 8
60kgs x 8
80kgs x 3
30kgs x 15
Chess Press
20kgs x 10
45kgs x 10
66kgs x 10
DB Press
16kgs x 10
20kgs x 10
Cardio - 18 minutes.
Going to start my second phase of cutting soon.
|
|
|
|
|
|
TSshankar_dass93
|
Jun 3 2012, 07:11 PM
|
|
|
Wednesday,
Back Day
DB Row
16kgs x 12
30kgs x 12
40kgs x 12
40kgs x 6
Deadlift
30kgs x 8
60kgs x 8
90kgs x 6
Wide Grip Pulldown
33 x 10
57 x 10
77 x 10
87 x 4
Barbell Row
30kgs x 8
60kgs x 8
30kgs x 10
Fixed Lat Pulldown
85 x 10
130 x 8
175 x 6
Back Extension 40 x 12
61 x 10
75 x 10
96 x 8
Felt really weak in todays workout.
|
|
|
|
|
|
TSshankar_dass93
|
Jun 3 2012, 07:14 PM
|
|
|
Thursday,
Barbell Curl
Empty Bar x 15
30kgs x 8
35kgs x 8
30kgs x 10
Dumbbell Curl
16kgs x 10
24kgs x 4
20kgs x 2 x 10
20kgs x 6
Hammer Curl
16kgs x 10
18kgs x 10
20kgs x 10
Preacher Curl
46 x 10
60 x 10
67 x 6
Straight Bar Cable Curl
12.5 x 10
17.5 x 10
24.5 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Jun 3 2012, 07:19 PM
|
|
|
Friday, 1st June 2012
Tricep/Shoulder Day
Dips
5 x 10
DB Shrugs
22kgs x 12
30kgs x 12
34kgs x 10
40kgs x 10
40kgs x 9
V-Grip Tricep Pushdown
15 x 15
30 x 12
49 x 10 ( spotter )
30 x 6
Close Grip Bench Press
30kgs x 3 x 10
50kgs x 3
One Arm Tricep Pushdown
10 x 10
12.5 x 10
15 x 5
BB Shrugs
30kgs x 10
90kgs x 10
120kgs x 2
60kgs x 10
Side Plate Shrugs
20kgs x 4 x 10
DB Front Raise
12kgs x 3 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Jun 6 2012, 12:39 AM
|
|
|
Monday, 4th June 2012
Tricep Day
Dips
4sets x 10
Straight Bar Tricep Pushdown
14 x 12
25 x 12
35 x 10
42 x 6
30 x 6
One Arm Tricep Pushdown
7.5 x 10
12.5 x 10
15 x 5
Tricep Extension
32 x 10
46 x 4
46 x 6
39 x 8
Close Grip Bench Press
Empty Bar x 10
30kgs x 2 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Jun 6 2012, 12:42 AM
|
|
|
Tuesday, 5th June 2012
Shoulder/Traps Day
Upright Row
23kgs x 10
36kgs x 10
50kgs x 8
64kgs x 4
DB Shrugs
20kgs x 12
42.5kgs x 8
45kgs x 6
50kgs x 5
BB Shrugs
40kgs x 12
80kgs x 12
120kgs x 1
Side Plate Shrugs
20kgs( each hand ) x 2 x 10
25kgs x 8
DB Front Raise
12.5kgs x 10
17.5kgs x 10
20kgs x 8
Cardio- 10 minutes.
|
|
|
|
|
|
TSshankar_dass93
|
Jun 6 2012, 11:15 PM
|
|
|
Wednesday, 7th June 2012
Biceps Day
DB Curl
16kgs x 10
20kgs x 10
24kgs x 8
Barbell Curl
empty bar x 15
30kgs x 2 x 10
35kgs x 10
Preacher Curl
25 x 12
53 x 10
60 x 8
53 x 6
Hammer Curl
18kgs x 10
22kgs x 2 x 8
Cardio- 12 minutes.
|
|
|
|
|
|
TSshankar_dass93
|
Jun 8 2012, 12:14 AM
|
|
|
Thursday, 7th June 2012
Back Day
Pull-Ups
3 sets x 8
Wide Grip Lat Pulldowns
33 x 12
57 x 10
77 x 8
87 x 8
87 x 6
DB Rows
20kgs x 12
30kgs x 12
40kgs x 10
34kgs x 10
Fixed Lat Pulldown
100 x 12
145 x 10
220 x 6
205 x 10
Deadlift
40kgs x 8
80kgs x 10
40kgs x 10
Barbell Row
30kgs x 10
60kgs x 4
30kgs x 2 x 12
Back Extension
40 x 12
61 x 10
82 x 8
103 x 6
|
|
|
|
|
|
TSshankar_dass93
|
Jun 9 2012, 01:47 PM
|
|
|
Saturday,
Cardio Day - 37.10 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Jun 10 2012, 12:47 PM
|
|
|
Sunday, 10th June 2012
Cardio - 19.35 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Jun 17 2012, 08:31 PM
|
|
|
Never got to record my workout for a week over here. Saturday, 16th June 2012 Cardio Day - 21.26 minutes This post has been edited by shankar_dass93: Jun 17 2012, 08:32 PM |
|
|
|
|
|
TSshankar_dass93
|
Jun 23 2012, 07:55 PM
|
|
|
Monday,
Bicep Day
DB Curl
12kgs x 12
24kgs x 10
24kgs x 8
Barbell Curl
Empty Bar x 12
30kgs x 10
30kgs x 8
20kgs x 12
Preacher Curl
46 x 10
67 x 3
53 x 7
32 x 15
Hammer Curl
16kgs x 10
18kgs x 10
22kgs x 6
|
|
|
|
|
|
TSshankar_dass93
|
Jun 23 2012, 07:59 PM
|
|
|
Tuesday,
Chest Day
DB Press
16kgs x 10
20kgs x 10
22kgs x 10
Bench Press
Empty Bar x 12
30kgs x 10
60kgs x 8
70kgs x 4
30kgs x 15
Incline Bench Press
30kgs x 2 x 8
Machine Chess Press
25kgs x 10
46kgs x 10
66kgs x 10
Pec Fly
33 x 10
61 x 10
61 x 4
Cardio - 12.09 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Jun 23 2012, 08:03 PM
|
|
|
Wednesday,
Back Day
Pull-Ups
3 x 8
Wide Grip Pulldown
33 x 12
57 x 10
87 x 8
97 x 5
DB Rows
16kgs x 12
26kgs x 12
34kgs x 10
40kgs x 10
32kgs x 8
T-Bar Row
20kgs x 12
40kgs x 12
60kgs x 8
75kgs x 5 ( help of a spotter )
40kgs x 10
Barbell Row
40kgs x 3 x 8
Low Row
33 x 10
67 x 8
87 x 8
|
|
|
|
|
|
TSshankar_dass93
|
Jun 23 2012, 08:07 PM
|
|
|
Thursday,
Shoulders/Traps
Barbell Shrugs
Empty Bar x 15
30kgs x 12
90kgs x 12
120kgs x 6
60kgs x 10
Standing Military Press
Empty Bar x 12
30kgs x 10
50kgs x 3
30kgs x 2 x 8
DB Side Lateral Raise
10kgs x 3 x 10
DB Shrugs
22kgs x 10
32kgs x 10
40kgs x 10
Machine Shoulder Press
15 x 10
25 x 10
39 x 8
32 x 8
Cable Straight Bar Upright Row
15 x 10
24.5 x 10
31.5 x 6
35 x 3
|
|
|
|
|
|
TSshankar_dass93
|
Jun 23 2012, 08:11 PM
|
|
|
Friday, 22md June 2012
Leg/Tricep Day
Close Grip Bench Press
30kgs x 10
60kgs x 5
30kgs x 10
Dips
3 x 10
Leg Extension
19 x 15
61 x 10
96 x 10
138 x 10
138 x 6
V-Grip Tricep Pushdown
15 x 12
30 x 12
42 x 6
Leg Press
100 x 20
200 x 20
300 x 20
400 x 10
400 x 5
Felt really weak during today's workout.
This post has been edited by shankar_dass93: Jun 23 2012, 08:11 PM
|
|
|
|
|
|
TSshankar_dass93
|
Jun 24 2012, 04:55 PM
|
|
|
Sunday, 24th June 2012
Cardio Day - 19.23 minutes.
|
|
|
|
|
|
TSshankar_dass93
|
Jun 29 2012, 07:01 PM
|
|
|
Monday,
Bicep/Tricep Day
|
|
|
|
|
|
TSshankar_dass93
|
Jun 29 2012, 07:02 PM
|
|
|
Tuesday,
Back Day
|
|
|
|
|
|
TSshankar_dass93
|
Jun 29 2012, 07:03 PM
|
|
|
Wednesday
Cardio - 23 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Jul 1 2012, 12:22 AM
|
|
|
Friday, 29th June 2012
Shoulder/Trap Day
Barbell Shrugs
Empty Bar x 15
30kgs x 12
90kgs x 12
120kgs x 10
140kgs x 2
60kgs x 10
Seated Barbell Deltoid Press
Empty Bar x 15
30kgs x 10
60kgs x 8
30kgs x 10
DB Shrugs
22kgs x 12
34kgs x 12
40kgs x 10
Cable Upright Row
15 x 12
28 x 6
31.5 x 8
DB Raise
12kgs x 10
14kgs x 10
20kgs x 10
Machine Shoulder Press
15 x 10
25 x 10
39 x 10
Front Plate Raise
20kgs x 3 x 8
Cardio - 16.05 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Jul 1 2012, 12:25 AM
|
|
|
Saturday, 30th June 2012
Chest/Leg Day
DB Press
16kgs x 10
18kgs x 10
22kgs x 10
Pec Fly
33 x 12
47 x 10
68 x 4
54 x 10
Leg Extension
19 x 15
61 x 10
96 x 8
138 x 8
Machine Chess Press
33 x 12
47 x 10
54 x 10
Leg Press
100 x 15
200 x 15
300 x 15
400 x 15
Felt really weak and exhausted today.
|
|
|
|
|
|
TSshankar_dass93
|
Jul 6 2012, 11:41 PM
|
|
|
Monday,
Bicep Day
DB Curl
12kgs x 12
26kgs x 110
20kgs x 10
18kgs x 8
Preacher Curl
32 x 10
39 x 10
53 x 8
60 x 10
EZ Barbell Curl
Empty Bar x 15
30kgs x 6
20kgs x 10
20kgs x 8
Cable Curl
10 x 10
12.5 x 10
15 x 10
21 x 10
Hammer Curl
14kgs x 10
18kgs x 10
18kgs x 12
|
|
|
|
|
|
TSshankar_dass93
|
Jul 6 2012, 11:44 PM
|
|
|
Tuesday,
Back Day
Wide Grip Pulldown
33 x 15
57 x 12
97 x 8
57 x 10
T-Bar Row
20kgs x 15
40kgs x 12
60kgs x 8
40kgs x 12
Wide Grip Low Row
33 x 12
57 x 10
77 x 8
57 x 10
DB Row
20kgs x 2 x 12
32kgs x 10
36kgs x 12
Back Extension
40 x 10
68 x 10
89 x 10
124 x 5
Fixed Lat Pulldown
85 x 10
100 x 2 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Jul 6 2012, 11:47 PM
|
|
|
Thursday,
Chess Day
Pec Fly
33 x 12
54 x 10
68 x 8
75 x 3
Machine Chess Press
33kgs x 12
47kgs x 10
61kgs x 8
Bench Press
E x 15
30kgs x 10
60kgs x 8
30kgs x 2 x 8
DB Press
16kgs x 3 x 8
Chess Press
30kgs x 10
36kgs x 10
46kgs x 10
Cardio - 13 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Jul 6 2012, 11:50 PM
|
|
|
Friday,
Mixed Workout
Dips - 4 sets x 10
BB Shrugs
E x 12
30kgs x 10
90kgs x 10
120kgs x 8
60kgs x 10
DB Front Raise
12kgs x 10
14kgs x 2 x 10
Cabke Tricep Pushdown
15 x 12
25 x 10
35 x 10
20 x 16
One Arm Cable Tricep Pushdown
7.5 x 10
10 x 10
7.5 x 10
BB Upright Row
20kgs x 3 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Jul 8 2012, 06:21 PM
|
|
|
Sunday
Cardio - 37 minutes.
|
|
|
|
|
|
TSshankar_dass93
|
Jul 12 2012, 12:20 PM
|
|
|
Monday,
Bicep Day
DB Curl
14kgs x 12
26kgs x 8
22kgs x 10
16kgs x 10
Arnold Curl
14kgs x 8
18kgs x 8
BB Curl
30kgs x 8
20kgs x 8
20kgs x 10
12.5kgs x 10
Straight Bar Cable Curl
10 x 10
12.5 x 10
17.5 x 10
21 x 6
One Arm Cable Curl
7.5 x 10
10 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Jul 12 2012, 12:24 PM
|
|
|
Tuesday,
Back Day
Wide Grip Pulldown
33 x 15
57 x 12
77 x 10
97 x 10
57 x 8
DB Row
20kgs x 10
24kgs x 10
34kgs x 12
40kgs x 10
Deadlift
40kgs x 10
80kgs x 8
80kgs x 5
40kgs x 10
Low Row
33 x 12
57 x 10
97 x 10
57 x 10
Machine Fixed Lat Pulldown
100 x 10
130 x 10
160 x 10
Back Extension
33 x 12
82 x 10
138 x 6
|
|
|
|
|
|
TSshankar_dass93
|
Jul 16 2012, 09:29 AM
|
|
|
Thursday,
Chest and Tricep Day
|
|
|
|
|
|
TSshankar_dass93
|
Jul 16 2012, 09:32 AM
|
|
|
Friday,
Leg Day
Leg Extension
19 x 20
61 x 12
82 x 10
103 x 10
138 x 10
89 x 2
Leg Press
60 x 20
100 x 20
200 x 10
300 x 10
400 x 10
400 x 12
260 x 20
Seated Leg Curl
26 x 20
40 x 10
68 x 10
82 x 10
96 x 3
40 x 10
Walking Lunges 20kgs each hand x 50 reps.
|
|
|
|
|
|
TSshankar_dass93
|
Jul 27 2012, 12:09 AM
|
|
|
Tuesday,
Shoulders/Traps
DB Shrugs
22kgs x 10
30kgs x 10
40kgs x 10
100lbs x 8
Upright Row
12.5 x 10
17.5 x 10
21 x 10
38 x 4
12.5 x 10
DB Delt Raise
10kgs x 12
14kgs x 10
18kgs x 10
14kgs x 10
Machine Shoulder Press
15 x 10
32 x 10
39 x 8
15 x 10
Side Plate Shrugs
20kgs x 3 x 10
Finally managed to workout after not being able to do so for a week due to exams.
|
|
|
|
|
|
TSshankar_dass93
|
Jul 27 2012, 12:12 AM
|
|
|
Wednesday, 25th July 2012
Bicep/Tricep Day
DB Curl
12kgs x 10
22kgs x 10
24kgs x 10
16kgs x 10
Preacher Curl
15 x 10
67 x 7
39 x 12
56 x 10
Rope Tricep Pushdown
15 x 10
25 x 10
35 x 10
20 x 10
Dips- 3 x 8
One Arm Tricep Oushdown
7.5 x 10
10 x 10
5 x 15
Cable Curl
10 x 10
17.5 x 10
28 x 5
21 x 6
Hammer Curl
18kgs x 2 x 10
22kgs x 10
|
|
|
|
|
|
TSshankar_dass93
|
Jul 27 2012, 12:15 AM
|
|
|
Thursday, 26th July 2012
Leg Extension
19 x 2 x 20
61 x 10
82 x 10
103 x 10
138 x 10
75 x 12
Leg Press
60 x 15
200 x 10
300 x 10
400 x 3 x 10
200 x 20
Walking Lunges
24kgs each hand x 44 reps
Leg Curl
33 x 10
54 x 10
75 x 10
Leg Extension
75 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Aug 1 2012, 03:47 PM
|
|
|
Friday,
Chest Day
Pec Fly
33 x 10
85 x 5
54 x 8
26 x 15
Incline Bench Press
Empty Bar x 10
30kgs x 3 x 10
Bench Press
30kgs x 2 x 10
60kgs x 8
Cardio- 10 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Aug 1 2012, 03:51 PM
|
|
|
Monday, 30th July 2012
Back Day
Wide Grip Lat Pulldown
19 x 20
57 x 10
77 x 10
97 x 8
Deadlift
40kgs x 10
80kgs x 3
80kgs x 4
40kgs x 10
Barbell Row
40kgs x 3 x 10
DB Row
22kgs x 15
24kgs x 10
34kgs x 12
40kgs x 8
Back Extension
33 x 2
61 x 10
96 x 8
103 x 8
Cardio- 15 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Aug 1 2012, 03:56 PM
|
|
|
Tuesday, 31st July 2012
Bicep/Tricep Day
Dips - 4x8
V-Grip Tricep Pushdown
10 x 15
25 x 12
42 x 10
30 x 8
One Arm Tricep Extension
5 x 10
10 x 10
7.5 x 10
DB Curl
12kgs x 10
16kgs x 10
20kgs x 10
Barbell Curl
17.5kgs x 10
20kgs x 2 x 10
Preacher Curl
20 x 12
46 x 10
53 x 4
32 x 12
One Arm Cable Curl
10 x 10
7.5 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Aug 3 2012, 03:34 PM
|
|
|
Wednesday, 1st August 2012
Chest Day
Hammer Strength Chess Press
Empty Bar x 15
50kgs x 10
70kgs x 10
50kgs x 8
30kgs x 10
Machine Pec Fly
level 4 x 10
level 8 x 10
level 14 x 10
level 12 x 8
level 6 x 10
DB Press
12.5kgs x 10
17.5kgs x 10
15kgs x 2 x 8
DB Fly
10kgs x 3 x 8
Felt really weak in todays training.
This post has been edited by shankar_dass93: Aug 3 2012, 03:35 PM
|
|
|
|
|
|
TSshankar_dass93
|
Aug 3 2012, 03:37 PM
|
|
|
Thursday, 2nd August 2012
DB Shrugs
24kgs x 10
30kgs x 10
40kgs x 8
30kgs x 10
Smith Machine Shoulder Press
empty bar x 12
30kgs x 3 x 10
Barbell Shrugs
30kgs x 10
60kgs x 10
90kgs x 10
60kgs x 2 x 10
Cable Upright Row
12.5 x 10
21 x 10
28 x 10
Front Delt Raise
10kgs x 3 x 12
Front Plate Raise
15kgs x 10
20kgs x 2 x 8
|
|
|
|
|
|
alien9
|
Aug 3 2012, 04:13 PM
|
|
|
why do you do two variations of shrug?
|
|
|
|
|
|
TSshankar_dass93
|
Aug 5 2012, 04:45 PM
|
|
|
QUOTE(alien9 @ Aug 3 2012, 04:13 PM) why do you do two variations of shrug? I used to just do either barbell or db shrugs. Decided to change my workout routine by adding both for the past few shoulder/trap workouts. |
|
|
|
|
|
TSshankar_dass93
|
Aug 5 2012, 04:46 PM
|
|
|
Saturday, 4th August
Cardio- 30 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Aug 12 2012, 02:48 PM
|
|
|
Monday, 6th August 2012
Back Day
Pull Ups - 3 x 8
Wide Grip Lat Pulldown
19 x 20
57 x 10
77 x 10
97 x 8
Deadlift
40kgs x 10
80kgs x 3
110kgs x 1
80kgs x 4
40kgs x 10
Barbell Row
40kgs x 3 x 10
DB Row
22kgs x 15
24kgs x 10
34kgs x 12
40kgs x 8
Back Extension
33 x 12
61 x 10
96 x 8
103 x 8
Felt really weak, guess its due to the decrease of carbs.
|
|
|
|
|
|
TSshankar_dass93
|
Aug 12 2012, 02:50 PM
|
|
|
Tuesday, 7th August 2012
Chest day
Lost my workout pan that i wrote down. Workout was almost similar tolast weeks chest workout.
|
|
|
|
|
|
TSshankar_dass93
|
Aug 12 2012, 02:56 PM
|
|
|
Wednesday, 8th August 2012
Bicep Day
DB Curl
12kgs x 12
20kgs x 10
22kgs x 10
24kgs x 8
Barbell Curl
empty bar x 10
30kgs x 8
20kgs x 2 x 10
Hammer curl
16kgs x 10
18kgs x 10
22kgs x 8
Cardio- 23 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Aug 12 2012, 02:59 PM
|
|
|
Thursday, 9th August 2012
Leg Extension
12 x 30
61 x 10
96 x 10
138 x 10
96 x 10
Leg Press
80 x 20
200 x 15
300 x 10
400 x 10
300 x 10
220 x 15
Seated Leg Curl
33 x 15
47 x 12
61 x 10
75 x 8
89 x 5
54 x 12
Walking Lunges- 22kgs each hand x 26 reps
Leg Extension
75 x 10
82 x10
|
|
|
|
|
|
TSshankar_dass93
|
Aug 12 2012, 03:02 PM
|
|
|
Friday, 10th August 2012
Shoulder/Traps
BB Shrugs
Empty bar x 12
40kgs x 15
80kgs x 10
110kgs x 8
80kgs x 10
Deltoid Barbell Press
Empty bar x 12
30kgs x 3 x 10
40kgs x 8
Machine Shoulder Press
15 x 10
32 x 10
25 x 10
Cable Upright Row
12.5 x 10
21 x 10
28 x 10
38 x 5
Front Delt Raise
10kgs x 10
16kgs x 2 x 10
18kgs x 10
|
|
|
|
|
|
TSshankar_dass93
|
Aug 12 2012, 03:03 PM
|
|
|
Sunday, 12th August 2012
Cardio - 25.30 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Aug 23 2012, 04:06 PM
|
|
|
Monday, Back Day
Deadlift
40kgs x 8
110kgs x 2
80kgs x 6
40kgs x 10
Wide Grip Pulldown
26 x 20
47 x 12
67 x 10
77 x 8
DB Row
16kgs x 10
22kgs x 10
30kgs x 10
24kgs x 10
Low Row
33 x 12
57 x 3 x 10
Back Extension
33 x 12
54 x 10
61 x 10
75 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Aug 23 2012, 04:09 PM
|
|
|
Tuesday,
Chest Day
Hammer Strength Chess Press
30kgs x 10
60kgs x 10
65kgs x 8
30kgs x 8
Machine Pec Fly
level 6 x 10
level 12 x 8
level 16 x 4
level 9 x 8
DB Fly
10kgs x 3 x 10
DB Press
15kgs x 2 x 10
12.5kgs x 2 x 10
Cardio - 10 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Aug 23 2012, 04:11 PM
|
|
|
Thursday,
Bicep Day
DB Curl
12kgs x 12
22kgs x 2 x 10
16kgs x 10
Preacher Curl
20 x 12
46 x 10
53 x 5
25 x 12
BB Curl
15kgs x 10
20kgs x 2 x 10
15kgs x 10
Arnold Curl
16kgs x 8
14kgs x 8
12kgs x 10
|
|
|
|
|
|
TSshankar_dass93
|
Aug 23 2012, 04:17 PM
|
|
|
Friday, Leg Workout Leg Extension 19 x 20 47 x 10 75 x 10 103 x 10 82 x 10 54 x 10 Leg curl 19 x 25 40 x 12 61 x 10 82 x 8 68 x 10 33 x 12 Leg Press 75kgs x 10 125kgs x 10 195kgs x 8 Stop my workout early as i was really tired and didnt have the strength to carry on. Should have stayed back home.  |
|
|
|
|
|
TSshankar_dass93
|
Aug 23 2012, 04:21 PM
|
|
|
Sunday,
Shoulders/Triceps
Dips- 4 x 10
Tricep V-Grip Pushdown
15 x 12
25 x 12
35 x 8
42 x 5
20 x 15
DB Shrugs
22kgs x 10
26kgs x 10
30kgs x 10
36kgs x 10
Close Grip Bench Press
Empty bar x 12
30kgs x 12 x 10
40kgs x 10
Machine Shoulder Press
15 x 10
25 x 10
20 x 8
15 x 8
Front Delt Raise
10kgs x 10
12kgs x 2 x 10
One Arm Tricep Extension
5 x 10
10 x 4
7.5 x 10
5 x 10
Cardio- 30 minutes
Added on August 28, 2012, 12:11 amMissed placed my last weeks workout schedule.
This post has been edited by shankar_dass93: Aug 28 2012, 12:11 AM
|
|
|
|
|
|
TSshankar_dass93
|
Aug 28 2012, 12:17 AM
|
|
|
Monday, 27th August 2012 Back Day Hammer Strength Back Empty X 12 40kgs x 10 90kgs x 10 100kgs x 8 40kgs x 12 Chess Supported T-Bar Row empty x 12 25kgs x 10 50kgs x 10 60kgs x 6 35kgs x 2 x 12 Wide Grip Low Row 25kgs x 10 59kgs x 10 73kgs x 10 45kgs x 12 Deadlift 50kgs x 3 x 8 70kgs x 8 Barbell Row 30kgs x 3 x 8 DB Row 17.5kgs x 10 25kgs x 10 37.5kgs x 10 Machine Row 37.5 x 12 75 x 10 125 x 8 Had an awesome back workout today. |
|
|
|
|
|
TSshankar_dass93
|
Aug 31 2012, 12:40 AM
|
|
|
Tuesday, 28th August 2012
Bicep
DB Curl
12kgs x 12
20kgs x 10
22kgs x 10
16kgs x 10
Preacher Curl
25 x 12
60 x 10
46 x 10
39 x 10
Hammer Curl
14kgs x 10
16kgs x 10
Barbell Curl
20kgs x 3 x 10
30kgs x 3
|
|
|
|
|
|
TSshankar_dass93
|
Aug 31 2012, 12:43 AM
|
|
|
Wednesday, 29th August 2012
Hammer Strength Chess Press
E x 12
40kgs x 10
60kgs x 10
40kgs x 12
Machine Pec Fly
level 6 x 12
level 10 x 10
level 15 x 9
level 8 x 12
DB Press
15kgs x 2 x 10
17.5kgs x 10
DB Fly
10kgs x 3 x 8
|
|
|
|
|
|
TSshankar_dass93
|
Aug 31 2012, 12:46 AM
|
|
|
Thursday, 30th August 2012
Tricep/Shoulder
Dips
4 sets x 8
V-Grip Tricep Pushdown
15 x 15
30 x 12
46 x 4
30 x 12
Machine Tricep Extension
20 x 12
32 x 10
53 x 2
46 x 4
One Arm Tricep Extension 5 x 10
7.5 x 10
10 x 6
DB Shrugs
22kgs x 10
28kgs x 10
32kgs x 2 x 10
Machine Shoulder Press
15 x 10
25 x 10
32 x 8
20 x 10
DB Front Delt Raise
10kgs x 4 x 10
Front Plate Raise
20kgs x 3 x 8
|
|
|
|
|
|
TSshankar_dass93
|
Sep 2 2012, 11:12 PM
|
|
|
Friday, 31st August 2012
Cardio- 25 minutes
Added on September 2, 2012, 11:13 pmSunday, 2nd September 2012
Cardio- 30.20 minutes
This post has been edited by shankar_dass93: Sep 2 2012, 11:13 PM
|
|
|
|
|
|
TSshankar_dass93
|
Sep 6 2012, 09:10 AM
|
|
|
Monday, 3rd September 2012
Back Day
|
|
|
|
|
|
TSshankar_dass93
|
Sep 6 2012, 09:13 AM
|
|
|
Tuesday, 4th September 2012
Arms Day
Standing Barbell Curl
30kgs x 2 x 6
32.5kgs x 6
20kgs x 10
Tricep Extension
20 x 8
32 x 8
46 x 6
53 x 6
Hammer Curl
16kgs x 2 x 8
22kgs x 8
Rope Tricep Pushdown
15 x 8
25 x 8
30 x 8
Concentration Curl
12kgs x 2 x 8
16kgs x 8
Preacher Curl
32 x 8
53 x 2 x 8
Dips- 4 x 8
|
|
|
|
|
|
TSshankar_dass93
|
Sep 6 2012, 09:16 AM
|
|
|
Wednesday,5th September 2012
Shoulder/Traps
DB Shrugs
22kgs x 10
26kgs x 10
30kgs x 10
40kgs x 10
DB Front Delt Raise
12kgs x 12
14kgs x 2 x 10
Upright Row
10 x 10
21 x 10
28 x 10
Side Plate Shrugs
20kgs x 4 x 10
Front Plate Raise
20kgs x 3 x 8
Deltoid Press
30kgs x 3 x 8
|
|
|
|
|
|
TSshankar_dass93
|
Sep 16 2012, 04:47 PM
|
|
|
Monday, 10th September
Arm Workout
Standing Barbell Curl
30kgs x 6
35kgs x 8
30kgs x 6
20kgs x 8
Tricep Extension
20 x 8
32 x 8
46 x 8
53 x 5
Hammer Curl
16kgs x 8
20kgs x 2 x 10
Rope Tricep Pushdown
15 x 10
25 x 8
30 x 6
Concentration Curl
12kgs x 8
16kgs x 2 x 8
Preacher Curl
32 x 8
53 x 2 x 8
Dips- 3 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Sep 16 2012, 04:50 PM
|
|
|
Tuesday, 11th september 2012
Back Day
T-Bar Row
20kgs x 10
50kgs x 8
65kgs x 8
50kgs x 10
DB Row
16kgs x 12
28kgs x 10
40kgs x 8
30kgs x 10
Fixed Lat Pulldown
70 x 12
145 x 10
205 x 4
130 x 10
Low Row
33 x 10
57 x 10
77 x 8
87 x 8
Back Extension
40 x 10
61 x 10
89 x 10
75 x 10
Deadlift
30kgs x 3 x 8
|
|
|
|
|
|
TSshankar_dass93
|
Sep 16 2012, 04:52 PM
|
|
|
Wednesday, 13th September 2012
Cardio- 28 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Sep 16 2012, 04:58 PM
|
|
|
Thursday, 14th September 2012
Chess Workout
DB Press
16kgs x 10
18kgs x 10
22kgs x 10
DB Pec Fly
12kgs x 3 x 10
Machine Pec Fly
33 x 10
68 x 10
54 x 10
40 x 10
Chess Press
25kgs x 10
52kgs x 2 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Sep 16 2012, 05:28 PM
|
|
|
Friday, 15th September
Shoulder/Trap Workout
Standing Shoulder Press
30kgs x 3 x 10
BB Shrugs
30kgs x 12
90kgs x 10
120kgs x 4
60kgs x 10
Front Plate Raise
15kgs x 10
20kgs x 2 x 8
DB Front Raise
10kgs x 10
14kgs x 2 x 10
Upright Row
10 x 10
17.5 x 10
28 x 10
Machine Shoulder Press
15 x 2 x 10
32 x 2 x 8
|
|
|
|
|
|
TSshankar_dass93
|
Sep 22 2012, 10:24 PM
|
|
|
Monday,
Arms Training
|
|
|
|
|
|
TSshankar_dass93
|
Sep 22 2012, 10:27 PM
|
|
|
Tuesday,
Back Day
Deadlift
40kgs x 8
120kgs x 2
80kgs x 10
40kgs x 10
Fixed Lat Pulldown
70 x 10
145 x 8
205 x 6
160 x 10
Low Row
33 x 10
57 x 8
77 x 6
57 x 8
Back Extension
40 x 10
68 x 10
96 x 8
110 x 8
DB Row
22kgs x 3 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Sep 22 2012, 10:27 PM
|
|
|
Wednesday,
Cardio- 20 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Sep 22 2012, 10:28 PM
|
|
|
Thursday
Chest Training
|
|
|
|
|
|
TSshankar_dass93
|
Sep 22 2012, 10:40 PM
|
|
|
Friday, 21st September 2012
Shoulder/Traps
BB Deltoid press
30kgs x 10
50kgs x 8
30kgs x 2 x 10
BB Shrugs
30kgs x 10
60kgs x 10
120kgs x 6
90kgs x 8
Machine Shoulder Press
15 x 10
25 x 10
39 x 10
20 x 10
Front DB Raise
10kgs x 10
16kgs x 2 x 10
Upright Row
10 x 10
28 x 10
35 x 4
28 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Sep 22 2012, 10:41 PM
|
|
|
Saturday, 22nd September 2012
Cardio- 42 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Oct 16 2012, 01:49 PM
|
|
|
Monday, 15th October 2012
Arm Day
BB Curl
30kgs x 6
35kgs x 6
30kgs x 10
20kgs x 10
Tricep Extension
20 x 10
53 x 8
46 x 8
32 x 10
Hammer Curl
18kgs x 10
22kgs x 2 x 10
Arnold Curl
12kgs x 10
16kgs x 8
12kgs x 10
Dips- 4 sets x 10
Preacher Curl
20 x 10
60 x 8
32 x 10
46 x 8
|
|
|
|
|
|
TSshankar_dass93
|
Oct 21 2012, 05:30 PM
|
|
|
Tuesday, 16th October 2012
Shoulder/Chest Day
BB Shrugs
30kgs x 10
80kgs x 10
120kgs x 10
80kgs x 10
Military Press
30kgs x 3 x 8
Machine Chess Press
20kgs x 10
79kgs x 12
68kgs x 10
52kgs x 10
Machine Pec Fly
33 x 10
75 x 8
61 x 6
33 x 10
front DB Raise
14kgs x 10
16kgs x 3 x 10
Bench Press
30kgs x 3 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Oct 21 2012, 05:31 PM
|
|
|
Wednesday, 17th October 2012
Cardio - 32 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Oct 21 2012, 05:51 PM
|
|
|
Thursday, 18th October 2012
Back Day
Wide Grip Lat Pulldown
33 x 10
57 x 10
77 x 10
57 x 10
DB Row
22kgs x 12
32kgs x 10
40kgs x 10
22kgs x 10
BB Row
40kgs x 4 x 10
Deadlift
70kgs x 10
40kgs x 3 x 8
Back Extension
33 x 10
75 x 10
117 x 10
61 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Oct 21 2012, 05:52 PM
|
|
|
Friday, 19th October 2012
Leg Day
|
|
|
|
|
|
TSshankar_dass93
|
Oct 21 2012, 05:53 PM
|
|
|
Sunday, 21st October 2012
Cardio- 26 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Oct 31 2012, 11:28 PM
|
|
|
Monday,
Arms
DB Curl
16kgs x 10
22kgs x 2 x 10
18kgs x 10
BB Curl
30kgs x 10
32.5kgs x 10
20kgs x 8
Hammer Curl
18kgs x 10
22kgs x 2 x 10
16kgs x 10
Dips- 4 x 10
Tricep Rope Extension
15 x 10
25 x 10
20 x 2 x 10
one Arm Tricep Extension 5 x 2 x 10
7.5 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Oct 31 2012, 11:30 PM
|
|
|
Tuesday, Back,
DB Row
22kgs x 14
40kgs x 2 x 10
30kgs x 10
Fixed Lat Pulldown
70 x 12
130 x 10
175 x 8
130 x 10
BB Row
40kgs x 4 x 10
Back Extension
33 X 10
68 X 10
110 X 2 X 10
|
|
|
|
|
|
TSshankar_dass93
|
Oct 31 2012, 11:32 PM
|
|
|
Thursday, Chest Training
bench press
40kgs x 10
80kgs x 4
70kgs x 10
40kgs x 10
Incline Bench Press
40kgs x 3 x 10
Machine Pec Fly
33 x 10
75 x 6
54 x 2 x 10
Machine Chess Press
20kgs x 12
73kgs x 12
52kgs x 2 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Oct 31 2012, 11:35 PM
|
|
|
Friday,
Shoulders/Traps
Deltoid Press
30kgs x 10
50kgs x 10
30kgs x 2 x 10
BB Shrugs
40kgs x 2 x 10
80kgs x 10
110kgs x 10
80kgs x 10
Front DB Raise
10kgs x 10
16kgs x 3 x 10
Front Plate Rase
20kgs x 3 x 8
Upright Row
15 x 10
24.5 x 10
31.5 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Oct 31 2012, 11:35 PM
|
|
|
Saturday,
Cardio- 30 minutes
|
|
|
|
|
|
TSshankar_dass93
|
Nov 6 2012, 11:45 AM
|
|
|
Lost track of my workout. Will start to upload them back starting today.
|
|
|
|
|
|
TSshankar_dass93
|
Nov 14 2012, 05:51 PM
|
|
|
Monday,
Arm Day
DB Curl
16kgs x 14
26kgs x 4
22kgs x 10
18kgs x 14
Hammer Curl
16kgs x 10
22kgs x 10
18kgs x 10
16kgs x 14
Concentration Curls
10kgs x 10
12kgs x 2 x 10
Preacher Curl
20kgs x 12
60kgs x 10
46kgs x 2 x 10
V-Grip Tricep Pushdown
15 x 10
35 x 10
25 x 10
Machine Tricep Extension
20 x 14
53 x 10
32 x 10
46 x 6
Dips - 3 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Nov 14 2012, 05:54 PM
|
|
|
Tuesday
Back Day
Deadlift
40kgs x 12
80kgs x 2 x 10
Seated Low Row
33 X 2 X 12
57 X 2 X 12
Back Extension
40 x 2 x 20
61 x 2 x 12
DB Row
16kgs x 15
18kgs x 3 x 15
Wide Grip Pulldown
33 x 20
47 x 15
33 x 2 x 15
This post has been edited by shankar_dass93: Nov 14 2012, 05:55 PM
|
|
|
|
|
|
TSshankar_dass93
|
Nov 14 2012, 05:57 PM
|
|
|
Wednesday,
Chest Day
Chess Press
20kgs x 15
86kgs x 10
52kgs x 10
66kgs x 10
Bench Press
30kgs x 12
60kgs x 6
30kgs x 2 x 10
Machine Pec Fly
33 x 12
75 x 12
54 x 2 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Nov 14 2012, 06:00 PM
|
|
|
Thursday
Shoulder/Trap Day
BB Deltoid Press
30kgs x 10
60kgs x 6
50kgs x 10
30kgs x 12
BB Shrugs
40kgs x 12
80kgs x 12
110kgs x 10
80kgs x 12
Upright Row
15 x 10
31.5 x 6
24.5 x 10
Machine Shoulder Press
20 x 10
39 x 10
32 x 12
DB Front Raise
14kgs x 2 x 10
16kgs x 2 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Nov 14 2012, 06:07 PM
|
|
|
Monday, 12th November 2012
BB Deltoid Press
30kgs x 10
60kgs x 10
30kgs x 12
BB Shrugs
40kgs x 12
80kgs x 2 x 12
40kgs x 12
Machine Shoulder Press
15 x 2 x 12
32 x 12
39 x 12
Machine Side Lateral Raise
18 x 2 x 12
32 x 8
Front DB Raise
14kgs x 2 x 12
16kgs x 10
|
|
|
|
|
|
TSshankar_dass93
|
Nov 23 2012, 09:19 PM
|
|
|
Tuesday, 13th November 2012
Back Day
Deadlift
40kgs x 10
80kgs x 2 x 10
BB Row
40kgs x 10
70kgs x 6
40kgs x 2 x 10
Fixed Lat Pulldown
85 x 10
160 x 10
190 x 10
175 x 10
Seated Low Row
33 x 10
57 x 10
77 x 8
47 x 2 x 12
DB Row
24kgs x 10
5=40kgs x 8
34kgs x 10
30kgs x 10
|
|
|
|
|
|
janson_kaniaz
|
Nov 23 2012, 10:05 PM
|
|
|
your curls are impressive!
|
|
|
|
|
|
TSshankar_dass93
|
Nov 25 2012, 08:46 PM
|
|
|
QUOTE(janson_kaniaz @ Nov 23 2012, 10:05 PM) your curls are impressive! Thanks man!!! |
|
|
|
|
|
TSshankar_dass93
|
Nov 25 2012, 08:50 PM
|
|
|
Wednesday, 14th November 2012
Legs
Leg Extension
19 x 20
61 x 10
138 x 10
103 x 10
75 x 10
Seated Leg Curl
19 x 20
54 x 12
82 x 8
61 x 2 x 10
Seated Leg Press
60 x 30
200 x 12
300 x 10
400 x 10
240 x 10
100 x 50
Seated Calf
50kgs x 20
114kgs x 15
91kgs x 2 x 15
100kgs x 20
|
|
|
|
|
|
TSshankar_dass93
|
Nov 25 2012, 08:54 PM
|
|
|
Thursday, 15th November 2012
Arms
DB Curl
12kgs x 14
22kgs x 2 x 12
24kgs x 10
Hammer Curl
20kgs x 2 x 12
24kgs x 8
Machine Tricep Extension
20 x 10
53 x 10
46 x 10
V-Grip Tri-Pushdown
15 x 10
35 x 10
25 x 10
DB Overhead Tri-Extension
18kgs x 2 x 10
Dips 3 x 10
Preacher Curl
20 x 20
53 x 10
|
|
|
|
|
|
TSshankar_dass93
|
Nov 25 2012, 08:56 PM
|
|
|
Friday, 16th November 2012
Chest Day
Machine Chess Press
25kgs x 12
86kgs x 10
52kgs x 2 x 10
Cable Pec Fly
10 x 2 x 12
12.5 x 10
17.5 x 10
Machine Pec Fly
33 x 10
75 x 3
54 x 2 x 10
This post has been edited by shankar_dass93: Nov 25 2012, 08:56 PM
|
|
|
|
|
|
TSshankar_dass93
|
Nov 25 2012, 08:57 PM
|
|
|
Sunday, 18th November 2012
Cardio - 30 minutes
|
|
|
|
|
Quote
0.0880sec
0.24
5 queries
GZIP Disabled