14/4/2012

Went to my friends condos gym, no barbells and other stuff so just hantam saja. Dumbbells also max was 25 lbs.

Planks
1 min x 3

Crunches
12 x 2

Incline crunches
12 x 1

Hanging Leg raises
15 x 2

The side to side obliques exercise thing
10 x 2

Front Dumbbell Curls
25 lbs
8 x 1
7 x 1
5 x 1

Pulldowns
Dunno how many plates
8 x 2

Concentrated Curls
25 pounds
10 x 3

Bench Press

Didn't really push today...

16/4/2012

Deadlift
Warmup with 50, 70, 80 and 90kg

92kg
8 x 1

Bent over Barbell Rows
40kg
8 x 4

One Arm Dumbbell Rows
20kg
8 x 3

Wide Grip Lat Pulldowns
9 plates
8 x 3

Close Grip
8 x 2

Toe Raises
115kg
15 x 4
12 x 1

Front EZ Bar curls
27.5kg
8 x 3

25kg
8 x 2

Front Dumbbell curls
10kg
8 x 2



This post has been edited by strinq: Apr 18 2012, 10:16 PM

18/4/2012

Barbell Bench Press
52.5kg
6 x 1
5 x 1
4 x 2
3 x 1

Dumbbell Bench Press
12kg
10 x 5

Flyes
10kg
10 x 2
4 x 1

8kg
13 x 1

Plank
1min x 3

Crunches
12 x 3

Hanging Leg raises
15 x 1

Pushups
15 x 1
10 x 1