Jan 21 2012

Barbell Bench Press
90lbsX3X10
95X3X8

Dumbbell Flyes
25X3X12
30X3X12

Dumbbell Pullover French Curl
30X3X12
35X3X12

Barbell incline press
65X3X10
70X3X8

Incline Dumbbell Press
25X6X9

Added picture at the first page

http://forum.lowyat.net/index.php?showtopi...post&p=47994056

Yup its all in pounds. American made, so you know...its all in English units, infact I got used to it, although I could still record in kgs.

This post has been edited by VeeJay: Jan 22 2012, 11:11 AM

Jan 22 2012

Bar Curl
45lbsX3X12
50X3X12

Zottman Curl
15X3X12
20X3X11

Hammer Curls / Cross Hammer /Pinwheel Curls
15X3X12
20X3X12

Reverse Barbell Curl
35X3X12
40X3X12

Standing DB Triceps Extension
30X6X12



Just realized today Cross Hammer Curls aka Pinwheel Curls.... thanks to Mike

Last 2 days was on holidays...CNY

Jan 25 2012

Seated Barbell Shoulder Press
45lbsX3X12
50X3X12

Arnold Dumbbell Press
15X3X12
20X3X12

Standing Iron Cross
15X6X10

Barbell Rear Delt Row
45X3X12
50X3X10

Seated Bent Over Lateral Raise
15X6X10

Side Bend (per side)
30X6X10

Its all in pounds (lbs), mate.

Hmmm contemplating to change my regime next month (March)to strength (intensity) hence will be putting on some higher weights. Currently my regime is to High Volume.

Watch out guys, here comes my PRs...hahaha...just kidding, still long way to catchup with most folks here, but aiming for some decent numbers.

Meanwhile, this month (Feb), would be putting on some body weight as well.....lets see...

This post has been edited by VeeJay: Jan 26 2012, 04:11 PM

Jan 26 2012

Barbell Upright Row
45lbsX3X12
50X3X12

Dumbbell Row
35X3X12
40X3X11

Seated Row Top Grip
85X3X12
90X3X11

Barbell Shrug
65X6X13

Seated Row Bottom Grip
85X3X12
90X3X12

no worries mate, its kinda expected in Msia, even friends who come over to my place do ask the the same question. As I said, its mainly because of 2 reasons, I bought the plates from US and I started my initial training there, hence got use to using the numbers in lbs.

I have also stated/indicated as pounds (lbs) in all my training postings for the first workout.

Jan 28 2012

Side Lateral Raise
15lbsX6X10

Front DB Raise
15X3X10
15X3X12

Bench Dips
BWX6X12

Barbell Upright Rows
45X3X10
50X3X10

Standing Barbell Press Behind Neck
40X3X12
45X3X6

Barbell Twist
45X6X12

hahaha,,LOL double LOL...orang malaysia lah...anak watan!

This post has been edited by VeeJay: Jan 29 2012, 12:47 AM

Jan 31 2012


Barbell Upright Row
50lbsX3X12
55X3X12

Dumbbell Row
40X3X12
45X3X10

Seated Row Top Grip
85X3X15
90X3X15

Barbell Shrug
65X6X15

Seated Row Bottom Grip
85X3X15
90X3X12

Feb 1 2012


Barbell Squat
65lbsX3X12
70X3X12

Leg Extension - per Leg
45X3X11
50X3X11

Leg Curl - both Leg
35X3X15
40X3X10

DeadLift
75X3X12
85X3X10

Rocking Standing Calf Raise
65X6X12

Lunges
35X3X12

Hmmm, wondering as I progress, how am I going to do squat, since I dont have a rack and I need to lift from ground to top of the head-behind the neck

Feb 02 1012

Various Abs workout including pushups

total 1100 reps

Today cuti...main badminton

nice workout yesterday, cant even giggle at office, my core really aches.

This post has been edited by VeeJay: Feb 3 2012, 04:03 PM

Feb 5 2012


Seated Barbell Shoulder Press
55lbsX3X12
60X3X12

Arnold Dumbbell Press
20X3X12
25X3X10

Standing Iron Cross
15X6X10

Barbell Rear Delt Row
45X3X12
50X3X12

Seated Bent Over Lateral Raise
15X6X12

Side Bend
30X6X10

Feb 07 2012

Barbell Bench Press
90lbsX3X12
95X3X10


Dumbbell Flyes
30X3X12
35X3X8


Dumbbell Pullover / French Curl
30X3X12
35X3X12


Barbell incline press
65X3X10
70X3X7


Incline Dumbbell Press
25X3X10
25X3X8

Feb 09 2012

Bar Curl
50lbsX3X12
55X3X10

Zottman Curl
20X3X10
20X3X9

Hammer Curls / Cross Hammer /Pinwheel Curls
20X3X12
25X3X10

Reverse Barbell Curl
40X3X12
45X3X12

Standing DB Triceps Extension
35X6X12

hahaha...maybe, its just I hate the traffic to and from. AT home, its all mine, no disturbance, I turn on my radio and workout my butt out.

Still thinking it out, not so worried, maybe increasing my rep would be the alternative. Lets see....thanks