its combined 500reps and not each individual exercise, else matilah! LOL

I didnt time it, but I guess should have been around 15-20 minutes.

Each physical exercise, I would do, about 100 reps. Normally, its leg raise, situp, (pushups, could only max 50), crunch, lying down toe touch. when I get bored, I just switch to others, like plank, side bend, side heel touch, etc.

This post has been edited by VeeJay: Dec 29 2012, 12:01 AM

Dec 30th 2012

Barbell Bench Press

115lbsX12
125X8
135X8
150X3
160X5
170X3
185X4
195X4
200X3
175X3
150X5
120X10

WoW...I'm done for 2012!

Overall I'm happy with the progress, although I had to off my routine for 6 months.

Happy New Year to ALL, welcoming 2013.

Felt a little tired, hence just cycling today.

15km - 30min

different kinda routine today...exhausted!

Jan 9 2013

Bench Press

120lbs X 14 (close grip)
120 X 12 (wide grip)
120 X 12
120 X 10 ©
120 X 7 (w)
120 X 8
120 X 6

Physical exercises - 600 reps

Jan 15th 2013

Deadlift

120lbs X 12
120 X 15
120 X 12
120 X 12
120 X 13
120 X 8
120 X 11

Jan 16th 2013

DB Row

55lbs X 12
55lbs X 13
55lbs X 12
55lbs X 12
55lbs X 10


Bench Butterfly - per side

45lbs X 20
50 X 17
50X 14
50 X 12
50 X13


Barbell Upright Row

60lbs X 12
60 X 11
60 X 10
60 X 10
60 X 10

Jan 22nd 2013

Deadlift

120lbs X 15
140 X 10
160 X 8
180 X 7
200 X 5
215 X 3
220 X 3
150 X 8

Jan 23rd 2013

Seated Row Top Grip

120lbs X 15
130 X 12
140 X 11
150 X 10
160 X 10



Seated Row Bottom Grip

120lbs X 15
130 X 12
140 X 11
150 X 10
160 X 10

Bench Dip

5 X BW X 20

Jan 29 2013

Barbell Bench Press

120lbsX15
140X10
150X8
160X5
180X2
190X2
120X12
120X10
120X8


Just felt weak today Probably too much alcohol over the weekend

Jan 30th 2013

BB Upright Row

45lbs X 16
55X11
65X10
75X8
85X7
65X8
45X12


DB Row

55lbs X 13
65X10
75X9
85X5
90X5
80X6
55X8



Standing DB Triceps Extension


30lbs X 12
40X10
50X9
65X6
65X6
40X10

Feb 4th 2013

Barbell Bench Press

120lbsX12
130X8
140X8
160X4
180X5
190X3
195X3
200X3
160X8
130X8
100X15

This post has been edited by VeeJay: Feb 4 2013, 08:58 PM

Feb 5th 2013

Standing Barbell Press Behind Neck

45lbs X 15
55 X 10
65 X 9
75 X 7
80 X 5
85 X 4
65 X 8



Barbell Upright Row

45lbs X12
55 X 10
65 X 11
75 X 10
85 X 8
90 X 8
100 X 5
55 X 15



Dips

BW X 25
BW+25lbs X 15
BW X 15

Feb 6th 2013

Barbell Squat

65lbs X 15
75 X 15
85 X 15
95 X 12



Leg Curl - both Leg

55lbs X 20
70 X 12
85 X 9
95 X 6



Lunges

40lbs X 12
75 X 10
85 X 10
95 X 8


Barbell Curl

55lbs X 8
75 X 10
85 X 8
95 X 5

Feb 10th 2013

Dumbbell Pullover / French Curl

25lbs X 15
35 X 12
45 X 10
55 X 8
60 X 7
35 X 15


Bench Butterfly - per side

40lbs X 16
50 X 12
65 X 10
75 X 8
80 X 8
60 X 8


Barbell Incline Press

80lbs X 12
90 X 10
105 X 10
120 X 7
130 X 3
90 X 10

Feb 11th 2013

Side Lateral Raise

15lbs X 12
20 X 12
25 X 8
30 X 8
35 X 8
40 X 7
20 X 15



Seated Flat Bench Leg Pull-In

5 X 20


Arnold Dumbbell Press

15lbs X 12
20 X 12
25 X 10
30 X 12
40 X 6
40 X 5
20 X 15


Tricep Dumbbell Kickback

15lbs X 12
20 X 13
25 X 12
30 X 11
40 X 10
40 X 13
20 X 15

Feb 18th 2013

Seated Row Top Grip

120lbs X 20
130 X 15
140 X 10
150 X 11
160 X 10
170 X 10
130 X 13



Seated Row Bottom Grip

120lbs X 20
130 X 15
140 X 10
150 X 11
160 X 10
170 X 10
130 X 14


Bench Dip

6 X BW X 20

Feb 19th 2013

Barbell Bench Press

115lbsX12
125X10
135X8
150X5
160X5
170X6
185X3
195X3
200X4
205X2
100X9

Feb 21st 2013


Leg Extension-per Leg

45lbsX20
45X20
55X20
65X20
75X10
85X12


Leg Curl -both Leg

45lbsX20
45X20
55X20
65X15
75X10
85X8


Seated Calf Raise

5X 50lbs X 25


Seated Row Twist

5X 15lbs X 20

Some knee soreness from badminton game last week, just wanted to keep it simple with leg exercises.

Feb 22nd 2013

Standing Barbell Press Behind Neck

50lbs X 12
60 X 10
70 X 7
80 X 5

Barbell Incline Press

80lbs X 12
90 X 10
105 X 9
210 X 5


Bench Butterfly - per side

50lbs X 15
60 X 12
70 X 10
80 X 7
90 X 5


situp - 200 reps
crunch - 200 reps
push ups - 50reps X 2

This post has been edited by VeeJay: Feb 26 2013, 09:08 PM

Feb 25th 2013

Bench Dips

4 X 20 reps



Seated Flat Bench Leg Pull-In

6 X 20 reps


Barbell Bench Press (mixed with close, mod and wide grips)

120lbs X 10
120 X 10
120 X 10
130 X 8
130 X 9
130 X 8


Hammer Curls / Cross Hammer /Pinwheel Curls

20lbs X 11
25 X 10
30 X 10
35 X 10
40 X 10
45 X 10