25/3/2012

At a friends condos gtm so no barbell and can't really remember much lol

Arnold Shoulder press
10kg
8 x 4

Lateral raises
Forgot weight...
8 x 3

Upright Dumbbell row
8kg
8 x 2

10kg
8 x 2

Machine shoulder press
7-8 plates?
8 x 1
6 x 1

Front pulldowns
8 plates?
8 x 3

Machine seated leg press
Forgot how many plates
8 x 3

Front dumbbell curls
8kg
10 x 1

10kg
9 x 1

8kg
10 x 1

Only thing that I was really targeting today was the shoulders, others all just hantam only lol.
One thing weird though, I lift till I can't lift no more and the next day my shoulders still don't have DOMS.
Was the same the last time I did shoulders.
All other targeted muscles always have DOMS.
Weird...

Thats because DOMS normally happens on eccentric contraction and very much less on concentric contraction; when you overload.

Time to google... lol, thanks bro.



This post has been edited by strinq: Mar 27 2012, 07:36 PM

27/3/2012

Squats
75kg
8 x 4

Barbell Bench press
50kg
7 x 1
5 x 1
4 x 1

Dumbbell bench press
10kg
8 x 2

12kg
8 x 1

Flat flyes
8kg
8 x 3

Machine incline press
6 plates
8 x 1
7 x 1

Pushups
17 x 1

Barbell front curls
25kg
8 x 2
5 x 1

20kg
8 x 2

Concentrated curls
12kg
8 x 2

Preacher curls
15kg
10 x 1



This post has been edited by strinq: Mar 28 2012, 07:56 PM

28/3/2012

About an hour of invigorating basketball and jogging.
Feels good to only have minor doms after the workout yesterday, my body seems to be in constant pain for the past few weeks...

29/3/2012

Deadlift
Some warmups with 50kg and 70kg

85kg
8 x 1

90kg
1 x 1

Bent Over Barbell Rows
30kg
8 x 1

35kg 8 x 1

40kg
8 x 2

One Arm Dumbbell Rows
10kg
8 x 1

12kg
8 x 1

20kg
8 x 3

Front Curls
25kg
8 x 3

Preacher curls
20kg
8 x 2

Front Dumbbell Curls
5kg
Failure x 2

Smith Machine Toes Raises
40kg
15 x 1

60kg
11 x 1

80kg
11 x 1

90kg
10 x 1

105kg
15 x 1

31/3/2012

A solid hour of non-stop fullcourt basketball...
Who came up with the genius idea of reaching 100 points before ending the game?...

2/4/2012

Squats
80kg
8 x 5

Dumbbell Bench Press
12kg
8 x 3

Flyes
10kg
8 x 3

Bench Press
50kg
7 x 1
5 x 1
4 x 1

45kg
6 x 2

Machine Incline Press
5 plates
8 x 1
7 x 1

Front curls
Barbell
25kg
10 x 1
8 x 2

Dumbbell
8kg
Failure x 3

Tried to do some pushups at the end but couldn't even do 1...
Is it a sign of a good chest workout? Or was it too much?

This post has been edited by strinq: Apr 2 2012, 07:17 PM

4/4/2012

Standing Barbell Military Press
Empty Bar
8 x 1

30kg
8 x 2
4 x 3

Arnold Shoulder Press
10kg
8 x 2
7 x 1

Upright EZ Bar Row
25kg
8 x 4

27.5kg
8 x 1

Lateral Raises
5kg
8 x 3

Front Raises
5kg
8 x 3

Skullcrushers
(just testing)

Dips
10 x 3

2hand Standing Tricep Extension
10kg
8 x 1

12.5kg
8 x 2

Some ab exercises including
Planks
1min x 3

6/5/2012

Deadlift
Warmups of 50, 70 and 80kg

90kg
8 x 1

Bent Over Barbell Row
40kg
8 x 2
5 x 1

Single Arm Dumbbell Rows
20kg
8 x 3

Wide Grip Pulldowns
8 plates
8 x 1

9 plates
8 x 2

Smith Machine Toe Raises
110kg
15 x 5

Front Barbell Curls
27.5kg
8 x 2
4 x 1

25kg
8 x 1
6 x 1

Front Dumbell Curls
8kg
8 x 3

Close Grip Palm inwards pulldowns
8 plates
8 x 1

10 plates
8 x 2

Somehow feel really weak today...

9/4/2012

Dumbbell Bench Press
12kg
8 x 3

Pushups
35 x 1
20 x 1

Flyes
8kg
10 x 2

Barbell Bench press
50kg
7 x 1
6 x 1
5 x 1

Then I had to go home...apalah...

if i may ask, whats the reason u go for 12kg DB when u're doing 50kg BB?
for warm up?

It's actually quite a bit harder to do dumbbells haha.
Cuz of the balance and all that stuff and it activates small muscles here and there.
A problem that I'm facing is that after 12kg, the next pair of heavier dumbbells are 20kg, not easy for me to position it well.
Not sure how I'm going to overcome this.

Hmm...The other day I tried to DB bench press at 13kg. I know my chest can take it, as I can BB bench above 30kg, but my wrists can't handle the DB weight. Hurts even now. I wonder if it's a similar problem with yours.
Anyway, keep up the good work!

oh u're using fix dumbbells.
thought its adjustable so i found it wierd XD
try to get a spotter for 20kg?

My wrists are ok, just getting them into position is a pain.
And thanks!

Ah, thanks for the suggestion.
Now I feel a bit dumb lol...

This post has been edited by strinq: Apr 10 2012, 07:57 AM

haha at least u realized something.

10/4/2012

Squats
85kg
8 x 3
5 x 2

Machine Seated Leg Curls
6 plates
8 x 5

Good Morning
52.5kg
8 x 2
7 x 1

Machine Hamstring Curls
3 plates
6 x 1

then fail...super lembik...

Dumbbell Lunges
20kg each
8 x 1
6 x 1
4 x 1

Front Barbell Bicep Curls
27.5kg
8 x 2
6 x 1

25kg
8 x 1
7 x 1

Front Dumbbell Curls
8kg
10 x 3

Concentrated Curls
10kg
10 x 3

Just quad and hams workout and I was drained before doing the curls...

45min of slow soothing swimming to relax my sore body...
Leg doms are not fun.

12/4/2012

Military Barbell Press
30kg
8 x 3
6 x 1
4 x 1

Upright EZ Bar Rows
27.5kg
8 x 5

Standing Reverse Flyes
8kg
8 x 5

Arnold Shoulder Press
10kg
8 x 4
5 x 1

2hand Standing Tricep Extension
12kg
10 x 3

Dips
Bodyweight
10 x 2
15 x 1

Machine Tricep Extensions
2 plates
10 x 3

3 plates
10 x 1

A good day even with still pretty bad leg doms