Nov 25th 2012

Seated Row - Top Grip

90lbs X15
100X12
110X10
120X10
130X8
140X8
140X8
120X10
100X10


Seated Row - Bottom Grip

90lbs X15
100X12
110X10
120X10
130X8
140X8
140X8
120X8
100X8

Nov 27th 2012

Barbell Curl

50lbs X12
60X10
70X8
75X6
75X6
60X9


Standing DB Preacher Curl on Bench

30lbs X12
35X10
35X11
40X8
45X8
45X8
35X8

Seated DB Curl

35lbsX12
35X10
40X8
45X8
30X8

This post has been edited by VeeJay: Nov 28 2012, 02:53 PM

Nov 28th 2012

Bench Dips

BWX25
BWX20
BWX20
BWX20
BWX20
BWX20
BWX20


Incline Bench Press

80lbsX15
90X12
110X10
120X6
100X10
100X11

Nov 29th 2012



Leg Curl both Leg

40lbsX12
50X12
55X12
60X12
65X10
55X10


Bench Butterfly - per side

40X15
50X12
60X12
70X11
75X11
60X12
55X11


Leg Extension

50lbsX20
60X15
70X12
80X12
90X10
90X10
60X12

Dec 3rd 2012

Bench Press

80lbs X15
100X13
120X10
150X8
160X5
160X5
170X4
180X3
140X7
120X8
100X8

Various Physical Exercise

Pushups, Crunch, etc - 500 Reps

Dec 5th 2012

Seated Row - Top Grip

90lbsX20
100X15
110X15
120X13
130X10
140X8
140X8
120X10
100X10


Seated Row - Bottom Grip

90lbs X20
100X15
110X15
120X13
130X10
140X8
140X8
120X8
100X8

This post has been edited by VeeJay: Dec 6 2012, 03:19 PM

Dec 11 2012

Deadlift

110lbsX15
120X12
140X10
160X8
180X6
200X3
200X2 (mix grip)
210X3 (mix grip)
160X5
120X10
100X10

Dec 12 2012

Bench Press

110lbs X15
125X10
140X8
150X6
160X5
170X4
180X3
190X3 (spotter)
140X6
120X6
110X8

wah powerful

30 lbs till 100kg bench. How long did you take to reach that poundage (190 lbs)?

nah, I still put myself as beginner; or rather experience beginner. LOL (check out my first page, should provide some good indicative).

if you want powerful, checkout mike and dan, they are doing pretty good, forget DL he is beyond!

This post has been edited by VeeJay: Dec 13 2012, 12:21 AM

hmm sorry mate, where did you read the 30lbs?

If I'm not mistaken; on Jan 2012 I started with 85lbs. Then I had laid low, because of my job travel and working hours.

My single most advise would be, dont stick to a single program (rigid), have variety; also in your ROM as well.

BTW, to me, high weights, means nothing, its just another motivation factor.

Good form in lifting, counts.

This post has been edited by VeeJay: Dec 13 2012, 12:39 AM

WEll, you are benching 190 lbs right? Add 30 lbs to it, it will become 220 lbs which is 100 kg right? Haha. Your bench and deads poundage are almost the same. I don't know whether it is good or not but mine is 1:2.5 which 1 being bench and 2.5 being deadlift. Been stuck around 105 lbs on free weight and currently being doing smith bench just to see whether the poundage will increase (and dumbbell incline for stability). Dunno whether it will work thou

sorry, brain aint working earlier , I got it now.

as for increasing your BP; I would suggest, to include pushups; start slow and then increase by every week. That would indeed help. If you are already doing it, then add variety to your pushups, go slow, then fast, then slow. If you could reach 40-50 reps, that would be good.

Since I workout at home, its all free weights and do with what I have.

Dec 13th 2012


Barbell Curl

55lbsX15
65X10
75X8
85X5
75X6
65X8
55X10


Standing DB Preacher Curl on Bench

25lbsX12
35X10
45X5


Seated DB Curl

45lbsX5
35X10
25X10
25X8

Dec 16th 2012

Dumbbell Row

55lbs X12
55lX10
65X10
75X8
85X8
65X9
55X9


Standing Barbell Press Behind Neck

45lbsX15
55X12
65X10
75X8
75X6
80X6
65X6

Dec 18th 2012



Leg Extension

55lbsX15
65X15
75X12
85X12
90X10
90X10
75X15

Leg Curl both Leg

55lbsX12
65X12
75X12
85X8
85X10
75X10


Incline Bench Press

95lbsX15
105X12
115X10
125X8
125X8
135X8
95X12

Dec 20th 2012

Bench Press

115lbs X15
125X12
145X8
160X8
175X6
185X4
190X3 (spotter)
190X3 (spotter)
145X5
115X8
110X8

Dec 21st 2012


Deadlift

115lbsX15
125X10
145X10
165X8
185X8
205X6
215X2
215X3 (mix grip)
205X3 (mix grip)
185X6
165X8
145X8
125X10

Dec 24th 2012

Seated Row - Top Grip

100lbsX15
110X12
120X12
140X10
150X10
160X10
160X8
150X10
140X10
120X15


Seated Row - Bottom Grip

100lbsX15
110X12
120X12
140X10
150X10
160X10
160X8
150X10
140X10
120X12

Various Physical Exercises (pushups, situps, crunch, etc) = 500 reps