█The Workout Diaries█

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TSgnetey	Mar 5 2012, 10:46 AM, updated 13y ago Return to original view \| Post #1
Getting Started Junior Member 95 posts Joined: Jan 2011	NO PAIN NO GAIN !!!!!!!!!! WORKOUT!!! WORK OUT A BETTER LIFE!!!!!!!!!!! current focus- want to make my abs more obvious and define. on going clean diet and cardio Greetings i am newbie here just started gym to archive great body. think will be good if i upload progress and my workout to keep myself motivate and also gather advise from here. i don't need very bulky body, only wan got visible cutting like » Click to show Spoiler - click again to hide... « below is my body on (11/2/2012) , dont know how many % body fat » Click to show Spoiler - click again to hide... « BEFORE AFTER 8months weight : 74.7kg height :172cm from DIET CALCULATOR Body Mass Index: 25.1 kg/m2 Waist-to-Height ratio: 0.53 Percent Body Fat: 23.6% Lean Body Mass: 57.3 kg this is my latest picture( octorber 2012), and also my body composition info i took with BP lab 1 months ago » Click to show Spoiler - click again to hide... « supplement: Weight gainer/Whey-i know i with body fat....but my fren AKA my trainer insist me take it instead or whey...( chg to whey on months number 6, start cutting ) 1)Gaspari Nutrition REAL MASS 2)Muscle Juice Revolution 2600(Chocolate) 3)BSN True-Mass 5.75lbs (Chocolate Milkshake) 4)Dymatize Super Mass Gainer(Banana) 5)Gaspari Nutrition REAL MASS(Chocolate Ice Cream) 6)Gaspari Nutrition MyoFusion Hydro 5 Lbs 7)Nitro-Tech Hardcore Pro Series 8)Dymatize ISO 100 - 9)Gold Standard 100% Casein - still taking BCAA Dymatize super amino 4800- Creatine DYMATIZE Creatine Monohydrate - (start 13 March - end 31 July) - stopped FISH oil OMEga 3 - 2 capsule 600mg total EPA+DHA daily - still taking BOH Green Tee - have one every morning after breakfast ( incorporate this start from OCT 24) here is my overall workout routine weekly schedule saturday- chest sunday- biceps monday- back tuesday- triceps wednesday- shoulder thursday- legs MARCH workout Logs » Click to show Spoiler - click again to hide... « March 03, saturday- chest Barbell Bench Press Dumbbell Bench Press Front Raise And Pullover Bent-Arm Dumbbell Pullover Pectoral Machine reverse Pec Fly March 04, Sunday - triceps + Minor back Dumbbells triceps extensions Bar pushdowns Overhead Dumbbell Extension Barbell Lying Tricep Extensions Reverse-Grip Pulldowns Wide-Grip Lat Pulldown March 05, Monday - shoulder One-Arm Side Laterals-5kg Front Dumbbell Raise-5kg Barbell seated Behind Neck Press Barbell seated Shoulder Press Seated Arnold Shoulder Press Barbell Upright Rows March 06, Tuesday - biceps Bicep Curl with Olympic tricep Bar Close-Grip EZ Bar Curl EZ-Bar Curl Reverse Barbell Curl Seated Dumbbell Alternate Bicep Curl- 2.5kg,5kg Concentration Curls-5kg, 7.5kg March 07, Wednesday - back Wide-Grip Pulldown Behind The Neck Close-Grip Front Lat Pulldown Underhand Cable Pulldowns Seated Cable Rows Barbell Pullovers One-Arm Dumbbell Row March 08, thursday - LEG Barbell Squat Standing Hip Flexors with OLYMPIC PLATES Leg Press Seated Leg Curl Leg Extensions Seated Calf Raise March 10, saturday- chest Barbell Bench Press Barbell incline Press Flat Dumbbell Chest Press Pectoral Machine reverse Pec Fly Bent-Arm Dumbbell Pullover March 11, Sunday - triceps olympic tricep bar overhead triceps extension Barbell Lying Tricep Extensions Overhead Dumbbell Extension seated Barbell tricep extension Bar pushdowns March 12, Monday - shoulder One-Arm Side Laterals-5kg, 7.5kg Front Dumbbell Raise-7.5kg 10kg Barbell seated Behind Neck Press Barbell seated Shoulder Press Seated Arnold Shoulder Press Barbell Upright Rows Dumbbell Shrug March 13, Tuesday - Minor Chest+ biceps Barbell Bench Press 10kg, 15kg Dumbbell incline chest press 7.5kg 10kg Bicep Curl with Olympic tricep Bar 10kg EZ-Bar Curl Close-Grip EZ Bar Curl Seated Dumbbell Alternate Bicep Curl- 7.5kg 10kg Machine Preacher Curl March 14, Wednesday - back Wide-Grip Pulldown Behind The Neck Close-Grip Front Lat Pulldown Underhand Cable Pulldowns Seated Elevated Cable Rows Seated Cable row (wide neutral grip) Barbell Pullovers-5kg,10kg,10kg March 15, thursday - LEG Barbell Squat-10kg,15kg,15kg Leg Press Seated Leg Curl Leg Extensions Seated Calf Raise March 17, saturday- chest+ bicep(minor) Barbell Bench Press Barbell incline Press Dumbbell incline chest press Pectoral Machine Pec Fly Bent-Arm Dumbbell Pullover 10kg, 12.5kg,12.5kg Seated Dumbbell Alternate Bicep Curl- 7.5kg 10kg 12.5kg Machine Preacher Curl March 18 sunday - out station March 19, Monday - triceps+biceps olympic tricep bar overhead triceps extension Barbell Lying Tricep Extensions seated Barbell tricep extension Bar pushdowns EZ-Bar Curl Close-Grip EZ Bar Curl Seated Dumbbell Alternate Bicep Curl- 10kgx3set Machine Preacher Curl March 20, Tuesday - shoulder One-Arm Side Laterals- 7.5kg 7.5kg 10kg Front Dumbbell Raise-7.5kg 7.5kg 10kg Barbell seated Behind Neck Press 10kgx3 Barbell seated Shoulder Press 10kgx3 seated dumbbell shoulder press 7.5kgx3 Barbell Upright Rows Dumbbell Shrug March 21, Wednesday - back Wide-Grip Pulldown Behind The Neck Close-Grip Front Lat Pulldown Underhand Cable Pulldowns Seated Elevated Cable Rows reverse Pec Fly One-Arm Dumbbell Row Straight Arm barbell Pullover-5kg,10kg,12.5kg March 22, thursday - Triceps+LEG Dumbbells triceps extensions 5kgx3 olympic tricep bar overhead triceps extension seated Barbell tricep extension Bar pushdowns Barbell Squat Seated Leg Curl Leg Extensions Seated Calf Raise March 24, saturday- chest Barbell Bench Press Barbell incline Press Barbell decline Press Flat Dumbbell Chest Press Pectoral Machine Pec Fly Bent-Arm Dumbbell Pullover March 25, Sunday - triceps + Minor back Dumbbells triceps extensions Barbell Lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Bar pushdowns Triceps Pushdown - Rope Attachment Wide-Grip Lat Pulldown Elevated Cable Rows March 26, Monday - shoulder One-Arm Side Laterals-7.5kg 10kg 10kg Front Dumbbell Raise-7.5kg 10kg 12.5kgx6rep Barbell seated Behind Neck Press 10kgx3set Barbell seated Shoulder Press 10kg 10kg 12.5kg Seated dumbell Shoulder Press 10kgx3set Barbell Upright Rows 5kg 5kg 10kg Dumbbell Shrug March 27, Tuesday - biceps Bicep Curl with Olympic tricep Bar Close-Grip EZ Bar Curl EZ-Bar Curl Seated Dumbbell Alternate Bicep Curl- 7.5kg 10kg 10kg Concentration Curls-7.5kgx3 March 28, Wednesday - back Wide-Grip Pulldown Behind The Neck Close-Grip Front Lat Pulldown Underhand Cable Pulldowns Seated Elevated Cable Rows reverse Pec Fly One-Arm Dumbbell Row Bent Over Barbell Row March 29, thursday - LEG+tricep(minor) Dumbbells triceps extensions seated Barbell tricep extension Bar pushdowns Triceps Pushdown - Rope Attachment Barbell Squat-10kg,20kg,40kg Leg Press - 20kg,40kg,40kg Seated Leg Curl Leg Extensions Seated Calf Raise -no sit up today, exhausted after leg workout March 31 saturday - out station "Cheng Beng" oh gosh i ate a lot today....need to catch up later SIT up and abs exercise 300 +/- on every workout day. workout to add in later Wide-Grip Rear Pull-Up - lat, bicep, shoulder Dips - Chest Version - tricep Dips - Triceps Version - tricep Pullups - lat, bicep chin up - lat, bicep hanging knee raise April workout Logs** » Click to show Spoiler - click again to hide... « April New workout add in/eating habit » Click to show Spoiler - click again to hide... « Going to add in something prior to new month, mainly DIP and pull up/chin up so as my eating habit. will try to maintain 5-6 portion of intake everyday *8AM Morning* weight gainer protein + 2 capsule super amino *9AM Breakfast* 6 scoop of oat *12pm-1pm Lunch* economic rice( combination of chicken/fish and vege, still cant control since i eat outside, just avoid oily food), 1 omega 3 fish oil--> anyone can let me know this better consume dinner or lunch better *3pm TeaTime* 6 scoop of oat *530pm-7pm Half hour Before GYM* 6 scoop of oat + 1 banana(if got)+ 2 capsule super amino *After GYM* weight gainer protein + 2 capsule super amino + creatine 5g *8pm-9pm Dinner* Economic rice/OAT/Nasi kandar- anything come in prior to my convenience( Principles - avoid oily food, no kuah) sleep 11-12am wake up 730am April 1, Sunday - chest Barbell Bench Press Barbell incline Press Barbell decline Press Flat Dumbbell Chest Press 10kg,12.5kg,15kg Pectoral Machine Flat chest Fly 5kg,5kg,7.5kg Bent-Arm Dumbbell Pullover 12.5kg, 15kg, 17.5kg wide grip pull up 3 set with machine help *abs workout* hanging leg raises 15rep x 4 decline bench leg raises 15rep x4 decline bench sit up(head down to hip level and back up again) 40rep x4 Dumbbell Side Bend 15kgx20repx2, 20kgx20repx1 April 2, Monday - triceps+biceps Dumbbells triceps extension seated Barbell tricep extension Overhead Dumbbell Extension Bar pushdowns EZ-Bar Curl Close-Grip EZ Bar Curl Seated Dumbbell Alternate Bicep Curl Seated Barbell Preacher Curl wide grip pull up 3 set with machine help *abs workout* decline bench sit up(head down to hip level and back up again) 40rep x4 cable crunch 20rep x 3 Tuck Crunch 40rep x 2 flat bench leg raise 20repx2 April 3, Tuesday - shoulder One-Arm Side Laterals-7.5kg 10kg 10kg Front Dumbbell Raise-7.5kg 12.5kgx2set Barbell seated Behind Neck Press 10kg, 12.5kgx2 Barbell seated Shoulder Press 10kg 10kg 12.5kgx2 Seated dumbell Shoulder Press 10kg 12.5kg Barbell Upright Rows 10kg 10kg 12.5kg Dumbbell Shrug 20kgx2set 22.5kg wide grip pull up 3 set with machine help *abs workout* decline bench sit up(head down to hip level and back up again) 40rep x4 ( 5kg) Tuck Crunch 40rep x 2 Dumbbell Side Bend 20kgx20repx3set April 4, Wednesday - back Wide-Grip Pulldown Behind The Neck Close-Grip Front Lat Pulldown Underhand Cable Pulldowns reverse Pec Fly One-Arm Dumbbell Row Bent Over Barbell Row 10kgx10x3set Hyperextensions (Back Extensions) 5kg load x20x 3set tricep DIPx10x3set(machine help 30kg) *abs workout* only able do few due to overload on hyperextensions on back hanging leg raises 10rep x3set , 20repx 2set April 5, thursday - LEG+tricep(minor) Dumbbells triceps extensions Lying Barbell tricep extension Bar pushdowns Triceps Pushdown - Rope Attachment Barbell Squat Dumbbell Lunges Leg Press Seated Leg Curl Leg Extensions Seated Calf Raise tricep DIPx10x3set(machine help 23kg) wide grip pull up 3 set with machine help April 7, Saturday - chest Barbell incline Press Barbell Bench Press close grip barbell bench press Pectoral Machine Pec fly machine Barbell decline Press 20kgx10x3set Bent-Arm Dumbbell Pullover 12.5kg, 15kg, 17.5kg tricep DIPx10x3set(machine help 23kg) wide grip pull up 3 set with machine help *abs workout* decline bench sit up(head down to hip level and back up again) 40rep x2 ( 5kg) flat bench leg raise 20repx2 hanging leg raises 10rep x3set April 8, Sunday - triceps + Minor back Dumbbells triceps extensions 7.5kg 7.5kg 10kg Barbell Lying Tricep Extensions 10kg 10kg 12.5kg(with fren support last 3) seated Barbell tricep extension 10kg 10kg 12.5kg(with fren support last 3) Overhead Dumbbell Extension 12.5kgx10repx3 set Bar pushdowns Elevated Cable Rows 90kg 100kg 110kg Lever (T-bar) Close Grip Bent-over Row April 9, Tuesday - shoulder One-Arm Side Laterals-7.5kg 7.5kg 10kg Front Dumbbell Raise-7.5kg 10kg 12.5kg Barbell seated Behind Neck Press 10kg, 12.5kgx2 Seated Arnold Shoulder Press 10kg 12.5kgx2set(with support) Barbell Upright Rows 10kg 10kg 15kg Dumbbell Shrug 20kgx10repx3set *abs workout* decline bench sit up(head down to hip level and back up again) 40rep x4 April 10, Tuesday - biceps Alternate Hammer Curl Barbell Curl 10kgx10repx3set EZ-Bar Curl (dropset) 15kgx10rep-10kgx8rep 3set Close-Grip EZ Bar Curl (dropset) Seated Dumbbell Alternate Bicep Curl- 7.5kg 10kg 12.5kg(8rep) Preacher Curl + Machine Preacher Curl (superset) *abs workout* flat bench leg raise 40repx1 20repx4 April 11, Wednesday - back+minor tricep Wide-Grip Pulldown Behind The Neck Wide-Grip Front Lat Pulldown Seated Cable row (wide neutral grip) reverse Pec Fly Lever (T-bar) wide Grip Bent-over Row 10kg, 20kg, 20kg One-Arm Dumbbell Row Bent Over Barbell Row 10kgx10x3set Dumbbells triceps extensions 7.5kgx10repx3set Dip Machine *abs workout* Standing Cable Crunch (straight bar) 20repx3set flat bench leg raise 30repx2set decline bench sit up(head down to hip level and back up again)-10kg load 20rep x3set April 12, thursday - LEG Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats vertical leg press Leg Extensions Seated Calf Raise April 14, Saturday - chest Barbell incline Press+incline dumbbell chest press Barbell Bench Press+Pec fly machine vertical grip machine chest press Barbell decline Press Bent-Arm Dumbbell Pullover 15kg, 17.5kg 20kg April 15, Sunday - triceps + ABS Dumbbells triceps extensions 7.5kg 7.5kg 10kg Barbell Lying Tricep Extensions 10kg 12.5kg 12.5kg+Bar pushdowns seated Barbell tricep extension 12.5kg 12.5kg 12.5kg(with fren support last 3) + V Bar pushdowns Overhead Dumbbell Extension 12.5kgx10repx3 set triceps DIP on benches *abs workout* decline bench sit up(head down to hip level and back up again) 40rep x2 20rep(10kg)x2 20rep(15kg)x1 cable crunch 20repx4 Dumbbell Side Bend 15kg 20kg 22.5kg 20repx3 flat bench leg raise 20repx3 April 16, Monday - shoulder One-Arm Side Laterals-7.5kg 10kg 12.5kg(6 rep) Front Dumbbell Raise-10kg 10kg 12.5kg Machine lateral raise Barbell seated Behind Neck Press 10kg, 12.5kgx2 Seated Arnold Shoulder Press 10kg 12.5kgx2set(with support) Barbell Upright Rows 10kg 10kg 15kg(8 rep) Dumbbell Shrug 20kgx10repx3set wide grip pull up 3 set with machine help April 17, Tuesday - chest(minor) + biceps close grip barbell bench press Machine Bench Press standing cable cross over EZ-Bar Curl 10kg, 15kg, 20kg Close-Grip EZ Bar Curl 10kg, 15kg, 20kg Seated Dumbbell Alternate Bicep Curl- 10kg 10kg 11kg + Preacher Curl 10kg, 15kg,15kg one arm Machine Preacher Curl Cable Hammer Curls - Rope Attachment wide grip pull up 3 set with machine help April 18, Wednesday - back Wide-Grip Pulldown Behind The Neck Wide-Grip Lat Pulldown Seated Cable row reverse Pec Fly Lever (T-bar) close Grip Bent-over Row Lever (T-bar) wide Grip Bent-over Row seated plate row April 19, thursday - LEG wide grip pull up 3 set with machine help Leg Extensions Barbell Full Squat Narrow Stance Hack Squats vertical leg press Seated Leg Curl Seated Calf Raise April 21, Saturday - chest+bicep(minor) incline dumbbell chest press 12.5kg 15kg 15kg Barbell Bench Press+Pec fly machine horizontal grip machine chest press Pectoral Machine Barbell decline Press Bent-Arm Dumbbell Pullover 15kg, 17.5kg 20kg Seated Dumbbell Alternate Bicep Curl- 7.5kg 10kg 12.5kg one arm Machine Preacher Curl April 22, Sunday - triceps + ABS wide grip pull up 3 set with machine help( able to pull up myself slightly without machine help now) Dumbbells triceps extensions 7.5kg 7.5kg 10kg 10kg Barbell Lying Tricep Extensions 10kg 15kg 15kg seated Barbell tricep extension 15kg 15kg 15kg Close-Grip Barbell Bench Press Dip Machine Overhead Dumbbell Extension 12.5kg 12.5kg 15kg Bar pushdowns *abs workout* decline bench sit up(head down to hip level and back up again) 30rep x4set 20rep(10kg) flat bench leg raise 30repx4set cable crunch 20repx3 April 23, Monday - shoulder One-Arm Side Laterals-10kg 10kg 10kg Front Dumbbell Raise-10kg 10kg 12.5kg Machine lateral raise Barbell seated Behind Neck Press 10kg, 15kg, 20kg Barbell seated Shoulder Press 10kg 15kg 20kg Barbell Upright Rows 10kg 10kg 15kg(8 rep) Barbell Shrug 40kgx10repx3set Seated Arnold Shoulder Press 10kg,10kg, 12.5kg April 24, Tuesday - biceps Dumbbell Hammer Curl 10kgx10repx3set EZ-Bar Curl (dropset) 10kg 15kg 20kg follow by 10kg 15kg 15kg Close-Grip EZ Bar Curl 10kg 15kg 15kg Seated Dumbbell Alternate Bicep Curl- 10kg 10kg 12.5kg(8rep) Preacher Curl(15kg with support 8rep) + one arm Machine Preacher Curl (superset) abs workout Dumbbell Side Bend 15kgx20repx3 hanging leg raises 20repx3 April 25, Wednesday - back Wide-Grip Lat Pulldown Wide-Grip Pulldown Behind The Neck Underhand Cable Pulldowns Seated Cable row reverse Pec Fly One-Arm Dumbbell Row seated plate row April 26, thursday - LEG Barbell Full Squat Narrow Stance Hack Squats vertical leg press Leg Extensions Seated Calf Raise April 28, Saturday - chest incline dumbbell chest press Barbell Bench Press horizontal grip machine chest press Pectoral Machine Barbell decline Press chest dumbbell FLY 7.5kg 7.5kg 10kg Bent-Arm Dumbbell Pullover 17.5kg, 20kg 22.5kg April 29, Sunday - triceps + ABS Dumbbells triceps extensions 7.5kg 7.5kg 10kg Barbell incline Lying Tricep Extensions 10kg 15kg 15kg seated Barbell tricep extension 15kg 15kg 15kg + V Bar pushdowns overhead rope cable extentions bar pushdowns Close-Grip Barbell Bench Press Overhead Dumbbell Extension 12.5kg 12.5kg 12.5kg abs workout bench sit up x34 x33 x33 abs crunch x25 x25 x25 x25 incline leg raises x20 x20 x15 x15 x15 x15 April 30, Monday - shoulder One-Arm Side Laterals-7.5kg 10kg 10kg Barbell front Raises-5kg 5kg 5kg Machine lateral raise Barbell seated Behind Neck Press Barbell seated Shoulder Press Seated Arnold Shoulder Press Barbell Upright Rows Barbell Shrug MAY workout Logs » Click to show Spoiler - click again to hide... « May 01, Tuesday - biceps Dumbbell Hammer Curl 10kg 10kg 12.5kg EZ-Bar Curl (dropset) 10kg 15kg 15kg follow by 10kg 10kg 10kg Close-Grip EZ Bar Curl 10kg 10kg 15kg Seated Dumbbell Alternate Bicep Curl- 10kg 10kg 12.5kg Preacher Curl 10kg 10kg 15kg+ one arm Machine Preacher Curl (superset) abs workout Dumbbell Side Bend 20kgx10repx3 decline leg raise x20 x20 x20 x15 x15 May 02, Wednesday - back Wide-Grip Pulldown Behind The Neck Seated Cable row Lever (T-bar) close Grip Bent-over Row Lever (T-bar) wide Grip Bent-over Row One-Arm Dumbbell Row 15kg 17.5kg 20kg Straight Arm barbell Pullover 10kg,10kg,10kg seated plate row reverse Pec Fly May 03, thursday - LEG wide grip pull up 3 set with machine help Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats vertical leg press Leg Extensions Seated Calf Raise May 05, Saturday - chest+bicep(minor) Barbell Bench Press + Flat Dumbbell Chest Press(12.5kg) Barbell incline Press dumbbell incline Press 15kg 17.5kg 17.5kg horizontal grip machine chest press(9pcs) + Pectoral Machine Pec fly machine Bent-Arm Dumbbell Pullover 15kg, 17.5kg, 20kg Straight-Bar Bicep Curl 10kg x12repx4set Concentration Curls 10kgx10repx2set 12.5kgx10repx2set May 06, sunday - triceps Dumbbells triceps extensions Barbell Lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Dip machine Triceps Pushdown - Rope Attachment Bar pushdowns abs workout leg raise x7repx3set bench sit up x20repx3set abs crunch x20repx3set May 07, Monday - shoulder One-Arm Side Laterals-7.5kg 10kg 10kg Barbell front Raises Machine lateral raise 5kg 7.5kg 10kg Barbell seated Behind Neck Press Barbell seated Shoulder Press Seated Arnold Shoulder Press Barbell Upright Rows Barbell Shrug wide grip pull up 3 set with machine help May 08, Tuesday - biceps+chest Cable Hammer Curl EZ-Bar Curl (dropset) 10kg 15kg 15 kg 20kg follow by straight bar 5kg Close-Grip EZ Bar Curl 10kg 15kg 15kg Machine Preacher Curl (superset) Barbell close grip incline Press Flat bench dumbbell fly 7.5kg 7.5kg 10kg Cable crossover wide grip pull up 3 set with machine help May 09, Wednesday - back wide grip pull up 3 set with machine help Wide-Grip lat Pulldown Underhand Cable Pulldowns parellel Wide-Grip Pulldown Behind The Neck Seated Cable row One-Arm Dumbbell Row 15kg 17.5kg 17.5kg reverse Pec Fly seated plate row May 10, thursday - LEG DIP triceps Barbell Full Squat Narrow Stance Hack Squats Dumbbell Lunges vertical leg press Leg Extensions Stiff-Legged Barbell Deadlift Calves using vertical leg press May 12, Saturday - chest Barbell Bench Press Barbell incline Press dumbbell incline Press 15kg 17.5kg 20kg(8rep) Barbell decline Press Chest DIp x8,x8,x8 horizontal grip machine chest press 9pcs,10pcs,11pcs Pec fly machine Bent-Arm Dumbbell Pullover 15kg, 17.5kg, 20kg , 22.5kg May 13, sunday - triceps Dumbbells triceps extensions 7.5kg 10kg 10kg 10kg Barbell Lying Tricep Extensions 15kg 15kg 20kg seated Barbell tricep extension 15kg 15kg 20kg Overhead Dumbbell Extension 15kg 15kg 15kg triceps DIP on benches Triceps Pushdown - V bar Triceps Pushdown - Rope Attachment abs workout incline bench sit up 5kg load 20repx5set flat bench sit up 5kg load20repx5set May 14, Monday - shoulder One-Arm Side Laterals-7.5kg 10kg 10kgcc Front Dumbbell Raise-10kg 10kg 12.5kg Machine lateral raise 5kg 7.5kg 10kg Barbell seated Behind Neck Press 10kg 10kg 10kg Seated Arnold Shoulder Press 10kg 12.5kg 12.5kg seated Reverse Flies 5kg 5kg 5kg Barbell Upright Rows 5kg 5kg 10kg Barbell Shrug 17.5kg 20kg 22.5kg abs workout flat bench leg raise 20repx3 May 15, Tuesday - biceps EZ-Bar Curl 10kg 15kg 15kg follow by 10kg(last set) Close-Grip EZ Bar Curl 10kg 15kg 15kg follow by 10kg(last set) Standing Bicep Cable Curls One Arm Dumbbell Preacher Curl 7.5kg 7.5kg 10kg Machine Preacher Curl May 16, Wednesday - back+tricep(minor) Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns One-Arm Dumbbell Row seated plate row reverse Pec Fly Dumbbells triceps extensions 7.5kg 10kg 10kg 10kg Overhead Dumbbell Extension 15kg 17.5kg 20kg 22.5kg Triceps Pushdown - Rope Attachment abs workout Plate Side Bend 15kg 20kg 25kg May 17, thursday - LEG Barbell Full Squat Dumbbell Lunges vertical leg press smith machine hack squat Leg Extensions Calves using vertical leg press May 19, Saturday - chest+biceps(minor) Barbell Bench Press Barbell incline Press dumbbell incline Press 15kg 17.5kg 20kg(8rep) Barbell decline Press horizontal grip machine chest press 9pcs,10pcs,11pcs + Pectoral Machine Pec fly machine Bent-Arm Dumbbell Pullover 15kg, 17.5kg, 20kg EZ-Bar Curl 10kg 15kg 20kg Seated Dumbbell Alternate Bicep Curl- 10kg 10kg 12.5kg One Arm Dumbbell Preacher Curl 7.5kg 10kg 12.5kg May 20, sunday - triceps Dumbbells triceps extensions 7.5kg 10kg 10kg 10kg Overhead Dumbbell Extension 15kg 17.5kg 20kg Barbell Lying Tricep Extensions 10kg 15kg 15kg seated Barbell tricep extension 10kg 10kg 15kg Triceps Pushdown - V bar Triceps bar Pushdown DIp machine abs workout flat bench leg raise 20repx5 incline bench sit up 5kg load 20repx5set May 21, Monday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Seated dumbbells Shoulder Press Seated Dumbbell Side Laterals 5kg 7.5kg 7.5kg dumbbells front Raises 10kg 10kg 12.5kg Machine lateral raise 5kg 7.5kg 10kg Barbell Upright Rows 10kg 10kg 15kg Barbell Shrug May 22, Tuesday - biceps+chest(minor) wide grip pull up 3 set (10 rep each ) EZ-Bar Curl 10kg 15kg 15 kg 15kg follow by Seated Dumbbell Alternate Bicep Curl- 10kg Close-Grip EZ Bar Curl 10kg 15kg 15kg follow by One Arm Dumbbell Preacher Curl 7.5kg olympic bar bicep curl 10kg Cable Hammer Curl chest dip 10 rep x3set Cable crossover May 23, Wednesday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Seated Cable row Lever (T-bar) close Grip Bent-over Row Lever (T-bar) wide Grip Bent-over Row One-Arm Dumbbell Row Bent Over Barbell Row seated plate row May 24, thursday - LEG Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats vertical leg press Leg Extensions Seated Calf Raise Calves using vertical leg press May 26, Saturday - chest Barbell Bench Press + dumbbell fly 7.5kg 10kg 10kg Barbell incline Press 10kg + dumbbell incline Press 12.5kg 10kg 10kg ( bad mode on this, not able to finish rep) horizontal grip machine chest press 9pcs,10pcs,10pcs Pectoral Machine Barbell decline Press Bent-Arm Dumbbell Pullover 15kg, 17.5kg, 20kg(9 rep only) (today not in good form, next week hope better form) May 27, sunday - triceps+ back(minor) Dumbbells triceps extensions 7.5kg 10kg 10kg 10kg Barbell Lying Tricep Extensions 10kg 15kg 15kg + Overhead Cable Tricep Extension seated Barbell tricep extension 10kg 10kg 15kg + Triceps bar Pushdown Overhead Dumbbell Extension 12.5kg 17.5kg 17.5kg + DIp machine Triceps Pushdown - V bar One-Arm Dumbbell Row 17.5kg 17.5kg 20kg Bent Over Barbell Row 10kg 10kg 15kg(8rep) abs workout incline bench sit up 5kg load 20repx5set Seated Dumbbell Knee Raise 2.5kg May 28, Monday - shoulder Seated Dumbbell Side Laterals 7.5kg 7.5kg 7.5kg last set 7.5kg follow by 5kg dumbbells front Raises 10kg 10kg last set 10kg follow by 7.5kg Machine lateral raise 5kg 5kg 5kg Seated Arnold Shoulder Press 10kg 12.5kg 12.5kg Barbell seated Behind Neck Press 20kg 20kg 20kg follow by 10kg Barbell Upright Rows 10kg 10kg 15kg Barbell Shrug abs workout leg raise 20repx3 15repx4 May 29, Tuesday - biceps Close-Grip EZ Bar Curl 10kg 15kg 15kg 15kg + Seated Dumbbell Alternate Bicep Curl 7.5kg (12repx4 set) EZ-Bar Curl 20kg continue 10kg continue 5kg - Giant set (12repx4set) seated bicep curl 7.5kg follow by 5kg (12repx4set) Machine Preacher Curl May 30, Wednesday - back Wide-Grip Pulldown Behind The Neck [dropset] Wide-Grip lat Pulldown [dropset] Underhand Cable Pulldowns Seated Cable row One-Arm Dumbbell Row reverse Pec Fly May 31, thursday - LEG+ shoulder(minor) Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats vertical leg press Leg Extensions Calves using vertical leg press Barbell seated Behind Neck Press Barbell seated Shoulder Press JUNE workout Logs » Click to show Spoiler - click again to hide... « Notes: been training non-stop for 3 months. time to do some review on myself my weight just constantly maintain +/- around 75kg. something weird according to my trainer. but forgot it i feel my body is improving . my chest is more solid and no more soft mode. shoulder need to make the shape pop out. tricep hav nothing to say..non visible gain. biceps is more solid as well. back is less fat(eye view) compare to before gym. ABs...which is my priority concern, my upper 2 abs is showing some shape but not solid. lower and middle still cover by fat. i still can pick layer of fat with my finger. overall i feel great and satisfy with progress after 3 months. although still much work need to work on and this is non stop work . this month i will start HIIT sprinting early morning empty stomach every week 3 times (SAT,MON,WED). try this for a period and let see what my body react. trying to speed up fat loss on my stomach. knowing risk to lost my lean muscle but i can take it. June 2, Saturday - chest Barbell incline Press Barbell Bench Press 10kg 15kg 20kg Barbell decline Press dumbbell incline Press 15kg 17.5kg 20kg vertical grip machine chest press 9pcs,10pcs,10pcs dumbbell fly 7.5kg 10kg 12.5kg Bent-Arm Dumbbell Pullover 20kg, 22.5kg, 27.5kg(9 rep only) June 03, sunday - triceps+ back(minor) Dumbbells triceps extensions 7.5kg 10kg 10kg 10kg Barbell Lying Tricep Extensions 10kg 15kg 15kg seated Barbell tricep extension 10kg 15kg 15kg Overhead Dumbbell Extension 15kg 20kg 22.5kg Triceps Pushdown - Rope Attachment Triceps bar Pushdown Underhand Cable Pulldowns Seated Cable row seated plate row abs workout incline bench sit up 20repx5set standing cable cruch- bar flat bench leg raise 20repx5 June 04, Monday - shoulder One-Arm Side Laterals-7.5kg 10kg 10kg 10kg Front Dumbbell Raise 10kgx4setx12rep Machine lateral raise 5kg 5kg 7.5kg 10kg Barbell seated Behind Neck Press 15kgx3setx12rep Barbell seated Shoulder Press 15kgx3setx12rep Seated dumbbells Shoulder Press 10kg 12.5kg 12.5kg Barbell Upright Rows 10kg 10kg 15kg Dumbbell Shrug 20kg 22.5kg 25kg abs workout Seated Dumbbell Knee Raise 4kg 100rep June 05, Tuesday - biceps straight Bar Curl 10kg 15kg 15kg 15kg follow by Seated Dumbbell Alternate Bicep Curl(7.5kg) 12rep each Close-Grip EZ Bar Curl 15kg 15kg 15kg 15kg follow by One Arm Dumbbell Preacher Curl 7.5kg 10kg 10kg 10kg 12rep each cabel Hammer Curl Machine Preacher Curl (drop weight set) seated bicep curl 75kg 10kg 10kg 10kg abs workout incline bench sit up 15repx6 10repx1 June 06, Wednesday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows double d handle One-Arm Dumbbell Row 15kg 17.5kg 20kg 20kg one hand seated plate row reverse Pec Fly abs workout flat bench leg raise 10repx10 June 07, thursday - LEG Barbell Full Squat 30kg 50kg 60kg Dumbbell Lunges 17,5kg 20kg 20kg each hand smith machine hack squat vertical leg press Leg Extensions Calves using vertical leg press Seated Calf Raise June 09, Saturday - chest wide grip pull up Barbell Bench Press + dumbbell fly 7.5kg 10kg 10kg 10kg Barbell incline Press 10kg 15kg 15kg + dumbbell incline Press 15kg 12.5kg 12.5kg ( bad mode on this, not able to finish rep) Barbell decline Press horizontal grip machine chest press 8pcs Pectoral Machine Bent-Arm Dumbbell Pullover 20kg, 20kg, 22.5kg(9 rep only) June 10, Sunday - biceps Wide-Grip EZ Bar Curl 10kg 15kg 15kg 20kg follow by Seated Dumbbell Alternate Bicep Curl(7.5kg 7.5kg 7.5kg 10kg) 12rep each Close-Grip EZ Bar Curl 15kg 15kg 15kg 20kg follow by One Arm Dumbbell Preacher Curl 7.5kg 7.5kg 7.5kg 10kg 12rep each dumbbells Hammer Curl 10kg 12repx4 Machine Preacher Curl (drop weight set) overhead cable curl reverse grip barbell forearm curl abs workout incline bench sit up 15repx4 20repx2 June 11, Monday - back HIIT sprinting 7am, 6 set Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows One-Arm Dumbbell Row 15kg 17.5kg 20kg 20kg Bent Over Barbell Row 10kgx3set 10rep one hand seated plate row reverse Pec Fly June 12, Tuesday - triceps Dumbbells triceps extensions 10kg 10kg 10kg 10kg Barbell Lying Tricep Extensions 10kg 15kg 15kg 15kg follow by Bar pushdowns seated Barbell tricep extension 10kg 15kg 15kg 15kg follow by Triceps Pushdown - V bar triceps DIP on benches - Drop weight abs workout Kneeling cable crunch 20repx5set June 13, Wednesday - shoulder Barbell seated Behind Neck Press 15kgx4setx12rep Barbell seated Shoulder Press 15kgx4setx12rep Arnold shoulder press 10kg 10kg 10kg 12.5kgx12 rep Seated Side Laterals-7.5kg 7.5kg 7.5kg 7.5kg Front Dumbbell Raise 10kgx4setx10rep Side cable lateral raise Barbell Upright Rows 10kg 10kg 10kg Barbell Shrug 20kg 40kg 40kg June 14, thursday - LEG Barbell Full Squat 40kg 60kg 80kg Dumbbell Lunges 17,5kg 20kg 20kg each hand Narrow Stance Hack Squats vertical leg press Leg Extensions Seated Calf Raise June 15, Friday - chest Barbell Bench Press 10kg 15kg 20kg 25kg follow by dumbbell fly 7.5kg Barbell incline Press 15kg 20kg 20kg Dumbbell incline Press 10kg 12.5kg 15kg Barbell decline Press 15kg 20kg 22.5kg chest DIP Pectoral Machine Bent-Arm Dumbbell Pullover 20kg, 25kg, 27.5kg(9 rep only) abs workout incline bench sit up flat bench leg raise June 17, Tuesday - biceps straight Bar Curl 10kg 15kg 15kg 15kg follow by straight Bar Curl 5kg Close-Grip EZ Bar Curl 15kg 15kg 15kg 15kg Dumbbell Hammer Curl follow by Seated Dumbbell Alternate Bicep Curl 10kg 10kg 7.5kg 7.5kg One Arm Dumbbell Preacher Curl 10kg 10kg 10kg 10kg 12rep each Machine Preacher Curl (drop weight set) June 18, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown seated cable rows One-Arm Dumbbell Row 15kg 17.5kg 20kg Bent Over Barbell Row 10kgx3set 10rep one hand seated plate row reverse Pec Fly abs workout knee raise x20repx5set Dumbbell side raise 10x3set June 19, Tuesday - triceps Dumbbells triceps extensions 10kg 10kg 12.5kg 12.5kg Barbell Lying Tricep Extensions 10kg 15kg 15kg 15kg seated Barbell tricep extension 15kg 15kg 20kg Triceps Pushdown - V bar Bar pushdowns triceps DIP on benches - Drop weight abs workout incline bench sit up 15repx7set June 20, Wednesday - shoulder Barbell seated Behind Neck Press 15kg Barbell seated Shoulder Press 10kg Dumbbell shoulder press 12..5kg Side Laterals raise -7.5kg 10kg 10kg 10kg Front Dumbbell Raise 10kg One hand Machine lateral raise 10kg seated Reverse Fly 7.5kg Barbell Upright Rows 10kg 10kg 10kg 10kg Barbell Shrug 20kg 22.5kg 22.5kg June 21, thursday - LEG Barbell Full Squat 40kg 60kg 80kg Dumbbell Lunges 17,5kg 20kg 20kg each hand vertical leg press Leg Extensions Seated Calf Raise Calves using vertical leg press June 23, Friday - chest Barbell Bench Press Barbell incline Press Barbell decline Press Dumbbell incline chest Press horizontal grip machine chest press Pectoral Machine dumbbell fly (superset) Bent-Arm Dumbbell Pullover 20kg, 25kg, 27.5kg abs workout flat bench leg raise June 24, Tuesday - biceps EZ-Bar Curl 15kg 20kg 20kg 20kg follow by Seated Dumbbell Alternate Bicep Curl(7.5kg) Close-Grip EZ Bar Curl 15kg 20kg 20kg follow by One Arm Dumbbell Preacher Curl 7.5kg 10kg 10kg 10kg Dumbbell Hammer Curl 10kg 10kg 12.5kg 12.5kg seated bicep curl 7.5kg 7.5kg 10kg 10kg overhead cable curl abs workout flat bench leg raise June 25, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows One-Arm Dumbbell Row 15kg 17.5kg 20kg Lying T bar row reverse Pec Fly June 26, Tuesday - triceps+ chest(minor) Dumbbells triceps extensions 10kg 10kg 12.5kg 12.5kg + follow by Bar pushdowns Barbell Lying Tricep Extensions 15kg 15kg 15kg follow by Triceps Pushdown - V bar seated Barbell tricep extension 15kg 15kg 15kg Overhead Dumbbell Extension 15kg 17.5kg 17.5kg Barbell incline Press 15kg 15kg 20kg horizontal grip machine chest press 8pcs 9pcs 10pcs machine pec deck fly abs workout incline bench sit up 15repx7set June 27, Wednesday - shoulder Arnold shoulder press 12.5kg 12.5kg 15kg 17.5kg Barbell seated Behind Neck Press 15kg Barbell seated Shoulder Press 10kg Standing Side Laterals-7.5kg 7.5kg 10kg Front Dumbbell Raise 10kg Seated Bent arm lateral raise seated Reverse Fly 7.5kg Barbell Upright Rows 10kg 10kg 10kg Barbell Shrug 20kg 40kg 40kg June 28, thursday - LEG Barbell Full Squat 40kg 60kg 80kg Dumbbell Lunges 17,5kg 20kg 20kg each hand Machine hack squat vertical leg press Leg Extensions Seated Calf Raise Calves using vertical leg press June 30, Saturday - chest Barbell Bench Press Barbell incline Press dumbbell incline Press 17.5kg 20kg 22.5kg dumbbell fly 10kg 10kg 12.5kg Barbell decline Press horizontal grip machine chest press 9pcs 10pcs 11pcs Pectoral Machine Bent-Arm Dumbbell Pullover 22.5kg, 25kg, 27.5kg abs workout standing cable crunch x20repx5set JULY workout Logs » Click to show Spoiler - click again to hide... « JULY 01, Sunday - biceps+ shoulder(minor) Wide-Grip straight Bar Curl 10kg 15kg 15kg 15kg Close-Grip EZ Bar Curl 15kg 15kg 15kg cable Hammer Curl Seated Dumbbell Alternate Bicep Curl 10kg 10kg 12.5kg Dumbbell curl on leg 7.5kg 10kg 10kg Machine Preacher Curl Barbell seated Behind Neck Press Barbell seated Shoulder Press July 02, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns wide parallel grip seated cable rows One-Arm Dumbbell Row 15kg 17.5kg 20kg Bent Over Barbell Row 10kgx3set 10rep seated plate row reverse Pec Fly July 03, Tuesday - triceps Dumbbells triceps extensions 10kg 10kg 10kg 10kg Barbell Lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Bar pushdowns July 04, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbell shoulder press 10kg 12.5kg 12.5kg Side Laterals-7.5kg 7.5kg 7.5kg 7.5kg seated Reverse Fly Machine lateral raise Barbell Upright Rows Barbell Shrug July 05, thursday - LEG Barbell Full Squat Dumbbell Lunges Leg Press Leg Extensions Seated Calf Raise July 07, Saturday - chest Barbell incline Press Barbell Bench Press dumbbell incline Press 17.5kg 20kg 20kg Barbell decline Press vertical grip machine chest press 9pcs 10pcs 11pcs chest Dip dumbbell fly 10kg 10kg 12.5kg Bent-Arm Dumbbell Pullover 20kg, 25kg, 27.5kg abs workout flat bench leg raise x80 crunchx80 July 08, Sunday - biceps Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl cable Hammer Curl standing bicep cable curl Seated Dumbbell Alternate Bicep Curl 10kg 10kg 12.5kg Machine Preacher Curl abs workout Knee raise x80 standing cable crunch x80 July 09, Monday - back Wide-Grip lat Pulldown vertical Wide-Grip Pulldown Behind The Neck Underhand Cable Pulldowns seated cable rows Reverse Grip Machine T-Bar Row - Pronated Grip Reverse Grip Machine T-Bar Row - Neutral Grip reverse Pec Fly abs workout incline bench sit up x80 Dumbbell side raise x80 July 10, Tuesday - triceps+ chest (minor) Dumbbells triceps extensions Barbell Lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Cable Rope Overhead Triceps Extension Bar pushdowns incline dumbbell press vertical grip machine chest press machine pec deck fly July 11, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbell shoulder press 10kg 12.5kg 15kg Side Laterals-10kg follow by 7.5kg superset Machine lateral raise seated Reverse Fly Barbell Upright Rows July 12, thursday - LEG Barbell Full Squat Leg Press Leg Extensions Seated Calf Raise July 14, Saturday - chest+ tricep(minor) Barbell Bench Press + dumbbell bench press Barbell incline Press + dumbbell incline bench press Barbell decline Press chest Dip dumbbell bench fly Bent-Arm Dumbbell Pullover 22.5kg, 22.5kg, 25kg cable triceps extension Cable Rope Overhead Triceps Extension triceps Vbar cable push down July 15, Sunday - biceps Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl staning biceps cable curl cable Hammer Curl Lateral bicep cable curl Seated Dumbbell Alternate Bicep Curl Concentrated Bicep curl Machine Preacher Curl abs workout incline bench sit up x100 bench lying leg raise July 16, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns wide parallel grip seated cable rows seated plate row Reverse Grip Machine T-Bar Row - Pronated Grip Reverse Grip Machine T-Bar Row - Neutral Grip reverse Pec Fly July 17, Tuesday - triceps+ chest (minor) Dumbbells triceps extensions Barbell Lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension cable rope triceps extension Bar pushdowns Close-Grip Barbell Bench Press horizontal grip machine chest press Pectoral Machine machine pec deck fly abs workout bench lying leg raise July 18, Wednesday - shoulder Barbell seated Shoulder Press Barbell seated Behind Neck Press Arnold shoulder press seated Side Laterals raise Front Dumbbell Raise Machine lateral raise seated Reverse Fly Barbell Upright Rows Barbell Shrug July 19, thursday - LEG+ tricep(minor) Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats Leg Press Leg Extensions standing Calf Raise Overhead Dumbbell Extension cable rope triceps extension Bar pushdowns July 20, friday - chest Barbell bench press Barbell incline Dumbell incline Barbell decline Dipping Dumbell fly Cable cross Bent-Arm Dumbbell Pullover July 22, Sunday - biceps Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl Seated Dumbbell Alternate Bicep Curl cable Hammer Curl standing bicep cable curl Machine Preacher Curl July 23, Monday - back Wide-Grip Pulldown Behind The Neck Underhand Cable Pulldowns seated cable rows seated plate row Reverse Grip Machine T-Bar Row - Pronated Grip One-Arm Dumbbell Row Bent Over Barbell Row Straight Arm barbell Pullover reverse Pec Fly abs workout incline bench sit up crunch July 24, Tuesday - triceps+ chest (minor) Dumbbells triceps extensions + cable rope triceps extension Barbell Lying Tricep Extensions + Bar pushdowns Overhead Dumbbell Extension horizontal grip machine chest press + Pectoral Machine + machine pec deck fly July 25, Wednesday - shoulder Barbell seated Shoulder Press Barbell seated Behind Neck Press dumbbell shoulder press Side Laterals raise Front Dumbbell Raise Machine lateral raise seated Reverse Fly cable Upright Rows dumbbell Shrug abs workout incline bench sit up bench lying leg raise July 26, thursday - LEG Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats Leg Press Leg Extensions standing Calf Raise July 28, Saturday - chest Barbell Bench Press + dumbbell bench press + dumbbell incline bench press horizontal grip machine chest press Barbell decline Press dumbbell bench fly Bent-Arm Dumbbell Pullover 20kg, 22.5kg, 25kg July 29, Sunday - biceps Wide-Grip EZ Bar Curl Close-Grip EZ Bar Curl standing biceps dumbbell curl Seated Dumbbell Alternate Bicep Curl + standing bicep cable curl One Arm Dumbbell Preacher Curl standing bicep lateral cable curl Machine Preacher Curl abs workout crunch July 30, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows seated plate row Reverse Grip Machine T-Bar Row - Pronated Grip Reverse Grip Machine T-Bar Row - Neutral Grip reverse Pec Fly July 31, Tuesday - triceps+ chest (minor) Dumbbells triceps extensions Barbell Lying Tricep Extensions Overhead Dumbbell Extension seated Barbell tricep extension Cable Rope Overhead Triceps Extension Bar pushdowns verticall grip machine chest press + Pectoral Machine + machine pec deck fly August continue below at post #8 --------------------------------------------------------------------------------------------------------------------------------- i able to attend gym 6 days per week after work everyday. have friends guide me all the way. currently dont hav fix eating habit and i know important to have many set of intake in smaller portion. will try it slowly due to working commitment. i am very aggressive on archive my target. i got motivation and discipline...and yet hope to maintain it. i well understand body building no shortcut so have mind set to give myself 1 year to see result. therefore hope all frens and sifus here can give me motivation and advises all add oil together This post has been edited by gnetey: Feb 28 2013, 08:16 AM
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TSgnetey	Mar 5 2012, 01:45 PM Return to original view \| Post #2
Getting Started Junior Member 95 posts Joined: Jan 2011	QUOTE(strinq @ Mar 5 2012, 01:23 PM) Bro, personally I think 6 days a week is a bit too much. Don't forget that your muscles grow when you are resting. They need at least about 48hrs after an intense workout to recover. You can do cardio on your non-workout days though (if you want). Just my 2 cents. ya i got it. i rest on Friday. i will make a complete week of workout routine stated up after this week. my fren told me he will arrange routine that give my body enough rest, something like train other body part the next day. After i get full week update completed, feel free to comment if the workout routine is not giving enough time for my body to rest regard cardio, i got play badminton once a week other than that my fren not recommend any more cardio as he said that will intercept my muscle grow. i will stick to this for some period and seek for result thanks for comment ya get to learn more
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TSgnetey	Mar 7 2012, 11:42 PM Return to original view \| Post #3
Getting Started Junior Member 95 posts Joined: Jan 2011	QUOTE(alexooi17 @ Mar 7 2012, 09:43 PM) erm, for me i think your routine is kinda in a mess ? March 04, Sunday - triceps + back March 06, Tuesday - biceps March 07, Wednesday - back only 3 day difference between back workout and you're training bicep a day earlier before back which for me personally is a bad thing ? because as you train ur back,your biceps will start to give out. and having an exhausted bicep on back day is not good either as you can't go all out on the back day.. go for compound movement first.. just make it 3 day split for compound.. just my 2cent for the tricep+back, only play 2 set back. asked my fren before, he said he will slowly mix or add in different part( like 2 part per day, one heavy one light), might stick with it and see how it goes. regard the bicep follow by back. you probably rite. i will check with my fren thanks for feedback ya!!! go go go!!!!
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TSgnetey	Mar 8 2012, 08:24 AM Return to original view \| Post #4
Getting Started Junior Member 95 posts Joined: Jan 2011	QUOTE(alexooi17 @ Mar 8 2012, 12:34 AM) hurmm, how long had you started? and only listening to your friend is not always a good thing. study and evaluate the info he is throwing at you..anyway,we'll see when you post your routine.. all the best yo i hav started 2 weeks earlier before i post here. now is coming to third week already. past 2 week he asked me play only one part per day. yes i know and certainly agree that is the purpose i publish my routine here. will try stick to my friend and see how it goes with my body for period of time. this will be never ending for body building. thanks bro. appreaciate your feedback go go go!!!
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TSgnetey	Apr 11 2012, 09:53 AM Return to original view \| Post #5
Getting Started Junior Member 95 posts Joined: Jan 2011	AUGUST workout Logs » Click to show Spoiler - click again to hide... « AUG 04, saturday- chest Barbell Bench Press Barbell incline Press dumbbell bench Press horizontal grip machine chest press machine pec deck fly dumbbell fly 10kg 10kg 10kg + Bent-Arm Dumbbell Pullover 17.5kg, 20kg, 20kg abs workout incline bench sit up Standing Cable Crunch (straight bar) AUG 05, Sunday- - biceps+ shoulder(minor) standing biceps dumbbell curl Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl standing bicep cable curl Seated Dumbbell Alternate Bicep Curl Dumbbell curl on leg Machine Preacher Curl One-Arm Side Laterals Front Dumbbell Raise AUG 06, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown seated cable rows seated plate Row Bent Over Barbell Row One-Arm Dumbbell Row Straight Arm barbell Pullover reverse Pec Fly AUG 07, Tuesday - triceps+ chest (minor) Dumbbells triceps extensions Barbell Lying Tricep Extensions seated Barbell tricep extension triceps barbell press Overhead Dumbbell Extension cable rope triceps extension Bar pushdowns vertical grip machine chest press + Pectoral Machine + machine pec deck fly 10 min bicycle AUG 08, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbell Arnold shoulder press seated Side Laterals raise Front Barbell Raise Machine lateral raise seated Reverse Fly cable machine BAr Upright Rows Barbell Shrug abs workout incline bench sit up Crunch 10min bicycle AUG 09, thursday - LEG Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats Leg Press Leg Extensions Seated Calf Raise AUG 11, saturday- chest Barbell Bench Press + incline dumbbell bench Press Barbell incline Press + dumbbell bench Press Barbell decline Press vertical grip machine chest press dumbbell fly 10kg 10kg 10kg + Bent-Arm Dumbbell Pullover 17.5kg, 20kg, 22.5kg 20min bicycle AUG 12, Sunday- - biceps wide-Grip EZ Bar Curl + Seated Dumbbell Alternate Bicep Curl Close-Grip EZ Bar Curl + olympic bar bicep curl standing bicep cable curl Machine Preacher Curl 15min bicycle AUG 13, Monday - back Underhand Cable Pulldowns Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown seated cable rows seated plate Row Reverse Grip Machine T-Bar Row - Pronated Grip Reverse Grip Machine T-Bar Row - Neutral Grip reverse Pec Fly 15min bicycle AUG 14, Tuesday - triceps+ chest (minor) Dumbbells triceps extensions Barbell Lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension cable rope triceps extension chest DIp Bar pushdowns vertical grip machine chest press + Pectoral Machine + machine pec deck fly 10 min bicycle AUG 15, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbell shoulder press one hand Side Laterals raise seated vertical grip Front dumbbell Raise Machine lateral raise seated Reverse Fly BAr Upright Rows Dumbbell Shrug 10 min bicycle AUG 16, thursday - LEG+biceps(minor) Barbell Full Squat Hack Squats Leg Press Leg Extensions wide-Grip EZ Bar Curl Close-Grip EZ Bar Curl cable hammer curl Machine Preacher Curl Seated Dumbbell Alternate Bicep Curl 15min bicycle AUG 18, saturday- chest+tricep(minor) Barbell Bench Press Barbell incline Press incline dumbbell bench Press Barbell decline Press dumbbell fly Bent-Arm Dumbbell Pullover Dumbbells triceps extensions Overhead Dumbbell Extension cable rope triceps extension Bar pushdowns 15min bicycle AUG 21, tuesday - back + biceps(minor) Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows wide Grip Machine T-Bar Row One-Arm Dumbbell Row standing biceps dumbbell curl Seated Dumbbell Alternate Bicep Curl 15min jog AUG 22, wednesday- triceps Dumbbells triceps extensions Barbell Lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension cable rope triceps extension Bar pushdowns 15 min jog AUG 23, thursday - shoulder one hand Side Laterals raise Front Dumbbell Raise Machine lateral raise Arnold Dumbbell shoulder press seated Reverse Fly Barbell seated Behind Neck Press Barbell seated Shoulder Press BAr Upright Rows Dumbbell Shrug 15 min bicycle AUG 24, friday- LEG Barbell Full Squat Hack Squats Leg Press Leg Extensions Seated Calf Raise 15 min bicycle AUG 25, saturday- chest Barbell Bench Press Dumbbell Bench Press Dumbbell Incline Bench Press Barbell Incline Bench Press Barbell decline Press horizontal grip machine chest press Machine fly Bent-Arm Dumbbell Pullover 15 min bicycle AUG 26, Sunday- - biceps Wide-Grip straight Bar Curl x12repx4set Close-Grip EZ Bar Curl x12repx4set hammer curl x12repx4set Seated Dumbbell Alternate Bicep Curl Dumbbell curl on leg Machine Preacher Curl abs workout bench lying leg raise standing cable crunch Crunch 15min bicycle AUG 27, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns wide grip seated cable rows seated plate Row Reverse Grip Machine T-Bar Row - Pronated Grip Reverse Grip Machine T-Bar Row - Neutral Grip reverse Pec Fly 15min bicycle AUG 28, Tuesday - triceps Dumbbells triceps extensions Barbell Lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension cable rope triceps extension chest DIp Bar pushdowns vertical grip machine chest press + Pectoral Machine + machine pec deck fly 15 min bicycle AUG 29, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbell shoulder press one hand Side Laterals raise seated vertical grip Front dumbbell Raise Machine lateral raise seated Reverse Fly BAr Upright Rows Dumbbell Shrug 15 min bicycle AUG 30, thursday - LEG Barbell Full Squat Hack Squats Leg Press Leg Extensions Seated Calf Raise 15min bicycle AUG 31, Friday- abs AB-wheel rollouts-25reps crunches-25reps decline bench sit ups-25reps kneeling crunches-25reps -4 set for above workout 15min bicycle SEPTEMBER workout Logs » Click to show Spoiler - click again to hide... « SEPT 01, saturday- chest Barbell Bench Press + dumbbell bench Press Barbell incline Press + incline dumbbell bench Press Barbell decline Press vertical grip machine chest press Machine fly Bent-Arm Dumbbell Pullover 15min bicycle SEPT 02, Sunday - biceps+ shoulder(minor) Wide-Grip straight Bar Curl + Seated Dumbbell Alternate Bicep Curl Close-Grip EZ Bar Curl + dumbbell hammer curl One Arm Dumbbell Preacher Curl Machine Preacher Curl Barbell seated Behind Neck Press Barbell seated Shoulder Press 10min bicycle SEPT 03, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns Reverse Grip Machine T-Bar Row - Pronated Grip Reverse Grip Machine T-Bar Row - Neutral Grip seated plate Row One-Arm Dumbbell Row Straight Arm barbell Pullover reverse Pec Fly 15 min bicycle SEPT 04, Tuesday - triceps+ chest (minor) Dumbbells triceps extensions Barbell Lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Cable Rope Overhead Triceps Extension Bar pushdowns Dumbbell Incline Chest Press Dumbbell incline bench twist press Bent-Arm Dumbbell Pullover abs workout Dips station knee raisex50 bench leg raisex50 SEPT 05, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbell shoulder press Dumbbll Side Laterals raise seated Reverse Fly Barbell Upright Rows DUMbbell Shrug 15 min bicycle SEPT 06,, thursday - LEG Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats Leg Press Leg Extensions Seated Calf Raise 10min bicycle SEPT 07, Friday- abs AB-wheel rollouts-25reps crunches-25reps decline bench sit ups-25reps kneeling crunches-25reps -5 set ,each set contain workout above non stop 15min bicycle SEPT 08, saturday- chest + tricep(minor) Barbell Bench Press + dumbbell incline bench twist press Barbell incline Press + dumbbell bench Press chest Dipping horizontal grip machine chest press Pec Dec machine dumbbell fly + Bent-Arm Dumbbell Pullover tricep cable pulldown tricep Bar pushdowns 15min cardio SEPT 09, Sunday - biceps+ shoulder(minor) Wide-Grip EZ Bar Curl + Seated Dumbbell Alternate Bicep Curl Close-Grip EZ Bar Curl + dumbbell hammer curl One Arm Dumbbell Preacher Curl Machine Preacher Curl Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbll Side Laterals raise 15min bicycle SEPT 10, Monday - back+abs Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows seated plate Row Reverse Grip Machine T-Bar Row - Pronated Grip Reverse Grip Machine T-Bar Row - Neutral Grip One-Arm Dumbbell Row reverse Pec Fly abs workout AB-wheel rollouts-25reps crunches-25reps decline bench sit ups-25reps kneeling crunches-25reps -3 set total nonstop 15 min bicycle SEPT 11, Tuesday - triceps+ chest (minor) Dumbbells triceps extensions Close-Grip Barbell Bench Press Barbell incline Tricep Extensions seated Barbell tricep extension + Overhead Dumbbell Extension cable rope triceps extension Bar pushdowns Dumbbell Incline Chest Press Dumbbell incline bench twist press cable chest crossover abs workout AB-wheel rollouts-25reps crunches-25reps decline bench sit ups-25reps kneeling crunches-25reps -3 set total nonstop SEPT 12, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Arnold shoulder press Dumbbll Side Laterals raise seated Reverse Fly Barbell Upright Rows DUMbbell Shrug 15 min bicycle SEPT 13,thursday - LEG+ biceps(minor) Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats Leg Press Leg Extensions Seated Calf Raise Seated Dumbbell Alternate Bicep Curl Concentrated Bicep curl standing bicep lateral cable curl 15min bicycle SEPT 14, Friday- abs AB-wheel rollouts-25reps crunches-25reps decline bench sit ups-25reps kneeling crunches-25reps -5 set ,each set contain workout above non stop 15min bicycle SEPT 15, saturday- chest + tricep(minor) Barbell Bench Press + dumbbell incline bench twist press Barbell incline Press + dumbbell bench Press vertical grip machine chest press Pec Dec machine machine fly Bent-Arm Dumbbell Pullover Dumbbells triceps extensions tricep cable pulldown tricep Bar pushdowns 15min cardio SEPT 16, Sunday - biceps+ shoulder(minor) Wide-Grip EZ Bar Curl + Seated Dumbbell Alternate Bicep Curl Close-Grip EZ Bar Curl + dumbbell hammer curl One Arm Dumbbell Preacher Curl Machine Preacher Curl Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbll Side Laterals raise 15min cardio SEPT 17, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns seated plate Row Reverse Grip Machine T-Bar Row - Pronated Grip One-Arm Dumbbell Row Straight Arm barbell Pullover Bent Over Barbell Row half deadlift reverse Pec Fly SEPT 18, Tuesday - triceps+chest(minor)+ abs(minor) Dumbbells triceps extensions Barbell incline Tricep Extensions + incline bench sit up 25rep x4set seated Barbell tricep extension + Cable Crunch on Knees 25rep x4set Overhead Dumbbell Extension + Flat Bench Leg Lifts 20rep x4set Cable Rope Overhead Triceps Extension Bar pushdowns vertical grip machine chest press + Pectoral Machine + machine pec deck fly 10 min bicycle SEPT 19, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbell shoulder press Dumbbll Side Laterals raise cable Side Laterals raise seated Reverse Fly cable Upright Rows DUMbbell Shrug 15 min bicycle SEPT 20,thursday - LEG+ biceps(minor) Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats Leg Press Leg Extensions Seated Calf Raise Wide-Grip EZ Bar Curl Seated Dumbbell Alternate Bicep Curl Close-Grip EZ Bar Curl 15min bicycle SEPT 21, Friday- abs AB-wheel rollouts-25reps crunches-25reps decline bench sit ups-25reps kneeling crunches-25reps -5 set ,each set contain workout above non stop 30min cardio SEPT 22, saturday- chest + abs(minor) Barbell Bench Press + dumbbell incline bench twist press Barbell incline Press + dumbbell bench Press chest Dipping + incline bench sit up 25rep x4set horizontal grip machine chest press + crunch 25repx4set Pec Dec machine + dip station knee raise x20 x4set machine pec deck fly + plate side bend x4set Bent-Arm Dumbbell Pullover 15min moderate cardio SEPT 23, Sunday - biceps Wide-Grip EZ Bar Curl + Seated Dumbbell Alternate Bicep Curl Close-Grip EZ Bar Curl + dumbbell hammer curl Concentrated Bicep curl Machine Preacher Curl standing bicep lateral cable curl 15min cardio SEPT 24, Monday - back + abs(minor) vertical Wide-Grip Pulldown Behind The Neck + decline bench sit ups Wide-Grip lat Pulldown + weighted flat bench knee tuck Underhand Cable Pulldowns + Flat Bench Leg Lifts seated cable Row seated plate Row Reverse Grip Machine T-Bar Row - Pronated Grip Reverse Grip Machine T-Bar Row - Neutral Grip reverse Pec Fly 30min cardio SEPT 25, Tuesday - triceps+chest(minor) Dumbbells triceps extensions Barbell incline Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Cable Rope Triceps Extension Bar pushdowns Dumbbell flat bench twist press Dumbbell flat Chest Press SEPT 26, Wednesday - shoulder Dumbbll Side Laterals raise Dumbbll front raise + decline bench sit ups Machine lateral raise + standing cable crunch Barbell seated Behind Neck Press + leg raise Barbell seated Shoulder Press Dumbbell shoulder press seated Reverse Fly Barbell Upright Rows barbell Shrug 15 min bicycle SEPT 27,thursday - LEG+ biceps Barbell Full Squat + Leg Press + Leg Extensions Seated Calf Raise Seated Dumbbell Alternate Bicep Curl biceps cable curls Wide-Grip EZ Bar Curl biceps concentrate 15min bicycle SEPT 28, Friday- abs AB-wheel rollouts-25reps crunches-25reps decline bench sit ups-25reps kneeling crunches-25reps -5 set ,each set contain workout above non stop Oblique twists with cable 15min bicycle SEPT 29, saturday- chest + tricep(minor) Barbell Bench Press + dumbbell incline bench press Barbell incline Press + dumbbell bench Press Barbell decline Press chest DIPping vertical grip machine chest press dumbbell fly Bent-Arm Dumbbell Pullover Dumbbells triceps extensions tricep cable pulldown tricep Bar pushdowns 15min cardio SEPT 30, Sunday - biceps+ shoulder(minor) Wide-Grip EZ Bar Curl + Seated Dumbbell Alternate Bicep Curl Close-Grip EZ Bar Curl + dumbbell hammer curl Concentrated Bicep curl Machine Preacher Curl Dumbbll Side Laterals raise Machine lateral raise cable side raise OCTOBER workout Logs » Click to show Spoiler - click again to hide... « OCT 01, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns Reverse Grip Machine T-Bar Row - Pronated Grip One-Arm Dumbbell Row Bent Over Barbell Row Straight Arm barbell Pullover reverse Pec Fly 15min cardio OCT 02, Tuesday - triceps+chest(minor)+ abs(minor) Dumbbells triceps extensions Barbell incline Tricep Extensions + incline bench sit up 25rep x4set seated Barbell tricep extension + Flat Bench Leg Lifts 25rep x4set Overhead Dumbbell Extension + dip station leg raise x25 x4set bench dipping Cable Rope Overhead Triceps Extension Bar pushdowns vertical grip machine chest press + Pectoral Machine + machine pec deck fly OCT 03, Wednesday - shoulder Dumbbll Side Laterals raise Dumbbll front raise Barbell seated Behind Neck Press machine lateral raise Barbell seated Shoulder Press Dumbbell shoulder press seated Reverse Fly Barbell Upright Rows Barbell Shrug 20min cardio OCT 04,thursday - LEG+ biceps(minor) Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats Leg Press Leg Extensions standing Calf Raise standing barbell curl Seated Dumbbell Alternate Bicep Curl standing bicep cable curl 20min cardio OCT 05, Friday- abs AB-wheel rollouts-25reps crunches-25reps decline bench sit ups-25reps kneeling crunches-25reps -5 set ,each set contain workout above non stop Oblique twists with cable 20min cardio OCT 06, saturday- chest+ abs incline dumbbell bench Press Barbell Bench Press + dumbbell incline bench twist press chest dipping + dip station leg raise dumbbell fly + dip station knee raise Bent-Arm Dumbbell Pullover + incline bench sit up knee cable crunch 20min cardio OCT 07 Sunday- - biceps+ tricep Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl Seated Dumbbell Alternate Bicep Curl Dumbbell curl on leg Dumbbells triceps extensions seated Barbell tricep extension Barbell bench lying Tricep Extensions Overhead Dumbbell Extension Bar pushdowns 20min cardio OCT 09, Monday - back + abs Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows seated plate Row + + incline bench sit up 25rep x4set Reverse Grip Machine T-Bar Row - Pronated Grip + + Cable Crunch on Knees x4set Reverse Grip Machine T-Bar Row - Neutral Grip + dip station leg raise reverse Pec Fly 20min cardio OCT 10, Wednesday - shoulder Dumbbll Side Laterals raise Dumbbll front raise machine lateral raise seated Reverse Fly Barbell seated Behind Neck Press Barbell seated Shoulder Press Arnold Dumbbell shoulder press cable bar Upright Rows dumbbell Shrug 20min cardio OCT 11,thursday - LEG+ biceps Barbell Full Squat + Leg Press + Leg Extensions Standing Calf Raise biceps cable curls hammer cable curls Seated Dumbbell Alternate Bicep Curl Machine Preacher Curl Oblique twists with cable 15min cardio OCT 13, saturday- chest+ abs Barbell incline Bench Press + dumbbell incline bench press Barbell Bench Press Flat bench Dumbbell press chest dipping + sit up 25rep x4set Horizontal grip machine chest press + Flat Bench Leg Lifts 25rep x4set dumbbell fly + dip station knee raise 25rep x4set Bent-Arm Dumbbell Pullover 20min cardio OCT 14, Sunday - biceps Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl cable hammer curl cable bar curl Seated Dumbbell Alternate Bicep Curl Concentrated Bicep curl Machine Preacher Curl 15min cardio OCT 15, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns Reverse Grip Machine T-Bar Row - Pronated Grip One-Arm Dumbbell Row Straight Arm barbell Pullover Bent Over Barbell Row deadlift reverse Pec Fly OCT 16, Tuesday - triceps+ abs(minor) Dumbbells triceps extensions Barbell lyingTricep Extensions seated Barbell tricep extension + incline bench sit up 25rep x4set Overhead Dumbbell Extension + crunch 25rep x4set dip machine + dip station leg raise x25 x4set Cable Rope Triceps Extension Bar pushdowns 15min cardio OCT 17, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press ARNOLD Dumbbell shoulder press Dumbbll Side Laterals raise Dumbbll front raise seated Reverse Fly Barbell Upright Rows Barbell Shrug 15min cardio OCT 18,thursday - LEG Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats Leg Press Leg Extensions SITTING Calf Raise OCT 19, Friday- abs AB-wheel rollouts-25reps crunches-25reps decline bench sit ups-25reps kneeling crunches-25reps -5 set ,each set contain workout above non stop Oblique twists with cable 15min cardio OCT 20 saturday- chest Barbell Bench Press Barbell incline Bench Press dumbbell incline bench twist press dumbbell incline bench press chest dipping Horizontal grip machine chest press machin fly Bent-Arm Dumbbell Pullover 20min cardio OCT 21, Sunday - biceps+ abs(minor) Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl cable hammer curl + incline bench sit up 25rep x4set lying Dumbbell Alternate Bicep Curl + standing cable bar crunch 25rep x4set Concentrated Bicep curl + dip station knee raise x25 x4set Machine Preacher Curl 15min cardio OCT 22, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows seated plate Row Reverse Grip Machine T-Bar Row - Pronated Grip Reverse Grip Machine T-Bar Row - Neutral Gri Bent Over Barbell Row deadlift 40kg 50kg 50kg 60kg reverse Pec Fly OCT 23, Tuesday - triceps+ abs(minor) Dumbbells triceps extensions Barbell lying Tricep Extensions seated Barbell tricep extension + incline bench sit up 25rep x4set Overhead Dumbbell Extension + cable knee crunch 25rep x4set dip machine + dip station leg raise x25 x4set Cable Rope Triceps Extension 15min cardio OCT 24, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbell shoulder press Dumbbll Side Laterals raise Dumbbll front raise seated Reverse Fly cable bar Upright Rows plate Shrug 15min cardio OCT 25 thursday- chest dumbbell incline bench press Barbell Bench Press Barbell incline Bench Press Barbell decline Bench Press chest dipping Horizontal grip machine chest press machine fly Bent-Arm Dumbbell Pullover 20min cardio OCT 26, Friday - biceps + leg Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl Seated Dumbbell Alternate Bicep Curl one arm Preacher Curl standing cable curl Barbell Full Squat Clean Deadlift vertical leg press Leg Extensions Seated Calf Raise OCT 28, Sunday - abs incline sit up knee cable crunch crunch lying leg raise Flat Bench Leg Lifts dip station leg raise 15min cardio OCT 29, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns Reverse Grip Machine T-Bar Row - Pronated Grip One-Arm Dumbbell Row Straight Arm barbell Pullover Bent Over Barbell Row deadlift 15min cardio OCT 30, Tuesday - triceps+ chest(minor) + abs(minor) Dumbbells triceps extensions seated Barbell tricep extension Barbell lying Tricep Extensions + incline bench sit up 25rep x4set Overhead Dumbbell Extension + cable standing crunch 25rep x4set Cable Rope Triceps Extension + lying leg raise cable bar triceps dumbbell incline bench twist press chest pec dec vertical grip machine chest press OCT 31, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbell arnold shoulder press Dumbbll Side Laterals raise cable side laterals raise seated Reverse Fly cable bar Upright Rows barbell Shrug Hyperextensions (Back Extensions) Barbell side bends 15min cardio NOVEMBER workout Logs » Click to show Spoiler - click again to hide... « NOV 01,thursday - LEG+ biceps(minor) Close-Grip EZ Bar Curl Seated Dumbbell Alternate Bicep Curl standing bicep cable curl Barbell Full Squat barbell Lunges Leg Press Leg Extensions seating Calf Raise NOV 03, saturday- chest Barbell Bench Press + dumbbell incline bench press incline dumbbell bench Press decline dumbbell bench Press chest dipping Horizontal grip machine chest press machine fly Bent-Arm Dumbbell Pullover knee cable crunch 15min cardio NOV 04, Sunday - biceps + abs(minor) Wide-Grip straight Bar Curl -drop weight Close-Grip EZ Bar Curl cable hammer curl + incline sit up Seated Dumbbell Alternate Bicep Curl + Cable Crunch on Knees 25rep x4set One Arm Dumbbell Preacher Curl+ Flat Bench Leg Lifts 20rep x4set cable standing bicep curl Machine Preacher Curl NOV 05, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows seated plate Row Reverse Grip Machine T-Bar Row - Pronated Grip Reverse Grip Machine T-Bar Row - Neutral Grip deadlift NOV 06, Tuesday - triceps+ chest(minor) + abs(minor) Dumbbells triceps extensions Barbell lyingTricep Extensions seated Barbell tricep extension + incline bench sit up 25rep x4set Overhead Dumbbell Extension + lying leg raise 25rep x4set overhead Cable Rope Triceps Extension Bar pushdowns vertical grip machine chest press + Pectoral Machine machine pec deck fly dip station leg raise x25 x4set NOV 07, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbell shoulder press seated Side Laterals raise Front Barbell Raise Machine lateral raise seated Reverse Fly BAr Upright Rows Barbell Shrug NOV 08, thursday - LEG Barbell Full Squat Barbell Lunges Narrow Stance Hack Squats Leg Press Leg Extensions Seated Calf Raise NOV 09, Friday- abs AB-wheel rollouts-25reps crunches-25reps decline bench sit ups-25reps kneeling crunches-25reps plank-1 minutes -repeat 4 set of total workout 30min cardio NOV 10, saturday- chest Barbell Bench Press + incline dumbbell bench Press + dumbbell bench press dumbbell incline bench press decline barbelll bench Press chest dipping Horizontal grip machine chest press dumbbell fly Bent-Arm Dumbbell Pullover 15min cardio NOV 11, Sunday - biceps Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl Seated Dumbbell Alternate Bicep Curl cable hammer curl cable bar standing bicep curl Dumbbell curl on leg Machine Preacher Curl NOV 12, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns T-Bar Row - wide grip One-Arm Dumbbell Row Straight Arm barbell Pullover Bent Over Barbell Row deadlift reverse Pec Fly 25min cardio NOV 13, Tuesday - triceps+ chest(minor) + abs Dumbbells triceps extensions seated Barbell tricep extension Barbell lying Tricep Extensions + incline bench sit up Overhead Dumbbell Extension + crunch Cable Rope Triceps Extension + dip station knee raise Bar pushdowns DIP vertical grip machine chest press + Pectoral Machine + cable chest fly 15min cardio NOV 14, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Dumbbell arnold shoulder press cable side laterals raise Dumbbll front raise machine lateral raise seated Reverse Fly EZ-bar Upright Rows Dumbbell Shrug NOV 15, thursday - LEG Barbell Full Squat Barbell Lunges Narrow Stance Hack Squats Leg Press Leg Extensions Seated Calf Raise standing calf raise NOV 16, Friday- swimming NOV 17, saturday- chest Barbell Bench Press 6set( 16 rep.12rep.10rep.10rep.12rep.16rep) incline Barbell Bench Press + machine chest fly 6set( 16 rep.12rep.10rep.10rep.12rep.16rep) incline dumbbell bench Press 6set( 16 rep.12rep.10rep.10rep.12rep.16rep) chest dipping Horizontal grip machine chest press Bent-Arm Dumbbell Pullover 15min cardio NOV 18, Sunday - biceps Wide-Grip straight Bar Curl - 5 set pyramid set Close-Grip EZ Bar Curl - 5 set pyramid set Seated Dumbbell Alternate Bicep Curl - 5 set pyramid set cable hammer curl 4 set 12rep One Arm Dumbbell Preacher Curl -4 set 12rep Machine Preacher Curl 2 set 12rep 2 set drop weight 10min cardio NOV 19, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows seated plate Row Reverse Grip Machine T-Bar Row - Pronated Grip Reverse Grip Machine T-Bar Row - Neutral Grip deadlift reverse Pec Fly 15min cardio NOV 20, Tuesday - triceps+ abs(minor) Dumbbells triceps extensions 5 set pyramid set Barbell lying Tricep Extensions 5 set pyramid set seated Barbell tricep extension + incline bench sit up Overhead Dumbbell Extension + knee cable crunch Cable Rope overhead Triceps Extension + dip station leg raise Bar pushdowns 10min cardio NOV 21, Wednesday - shoulder Dumbbll seated Side Laterals raise Barbell seated Behind Neck Press Barbell seated Shoulder Press cable side laterals raise Dumbbell front raise machine lateral raise seated Reverse Fly cable bar Upright Rows barbell Shrug 10min cardio NOV 22, thursday - LEG Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats Leg Press Leg Extensions leg press calf Seated Calf Raise 10 min cardio NOV 23, Friday- swimming- 35mins NOV 24, saturday- chest Barbell Bench Press 6set( 16 rep.12rep.10rep.10rep.12rep.16rep) incline Barbell Bench Press + machine chest fly 6set( 16 rep.12rep.10rep.10rep.12rep.16rep) incline dumbbell (vertical grip) bench Press 4set incline dumbbell (horizontal grip) bench Press 4set chest dipping Horizontal grip machine chest press 2set drop set Bent-Arm Dumbbell Pullover Lower Back Extension 15min cardio NOV 25, Sunday - biceps Wide-Grip straight Bar Curl - 5 set pyramid set Close-Grip EZ Bar Curl - 5 set pyramid set Seated Dumbbell Alternate Bicep Curl - 5 set pyramid set olympic bar hammer curl 4 set 12rep One Arm Dumbbell Preacher Curl -4 set 12rep standing cable bicep curl -4 set 12 rep Machine Preacher Curl 2 set 12rep 2 set drop weight 10min cardio NOV 26, Monday - back Wide-Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns T-Bar Row - narrow grip One-Arm Dumbbell Row Bent Over Barbell Row Straight Arm barbell Pullover deadlift NOV 27, Tuesday - triceps+ chest(minor) Dumbbells triceps extensions Barbell lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Cable Rope Triceps Extension Bar pushdowns DIP horizontal grip machine chest press + Pectoral Machine machine chest fly 15min cardio NOV 28, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press Arnold dumbbell shoulder press Dumbbll seated Side Laterals raise machine lateral raise seated Reverse Fly ez-bar Upright Rows barbell Shrug Lower Back Extension 10min cardio NOV 29, thursday - LEG Barbell Full Squat Dumbbell Lunges Narrow Stance Hack Squats Leg Press Leg Extensions standing leg calf leg press calf Seated Calf Raise 10 min cardio NOV 30, Friday- swimming- 35mins DECEMBER workout Logs » Click to show Spoiler - click again to hide... « DEC 01, saturday- chest incline Barbell Bench Press + machine chest fly 6set( 16 rep.12rep.10rep.10rep.12rep.16rep) Barbell Bench Press 6set( 16 rep.12rep.10rep.10rep.12rep.16rep) incline dumbbell (horizontal grip) bench Press 4set chest dipping Horizontal grip machine chest press Pectoral Machine Bent-Arm Dumbbell Pullover Lower Back Extension DEC 02, Sunday - biceps Wide-Grip straight Bar Curl - 5 set pyramid set Close-Grip EZ Bar Curl - 5 set pyramid set cable hammer curl 4 set 12rep Seated Dumbbell Alternate Bicep Curl - 5 set pyramid set One Arm Dumbbell Preacher Curl -4 set 12rep standing cable bicep curl -4 set 12 rep Machine Preacher Curl 2 set 12rep 2 set drop weight 20min cardio DEC 03, Monday - back Wide-vertical Grip Pulldown Behind The Neck - 4 set 12rep,last set drop weight Wide-Grip lat Pulldown - 4 set 12rep,last set drop weight Underhand Cable Pulldowns - 4 set 12rep,last set drop weight seated cable rows - 4 set 12rep,last set drop weight seated plate Row - 4 set 12rep,last set drop weight Reverse Grip Machine T-Bar Row - Pronated Grip - 4 set 12rep,last set drop weight Reverse Grip Machine T-Bar Row - Neutral Grip - 4 set 12rep,last set drop weight reverse Pec Fly 4 set 12rep,last set drop weight Lower Back Extension 15min cardio DEC 05, Tuesday - triceps+ chest(minor) Dumbbells triceps extensions Barbell lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Cable Rope Triceps Extension Bar pushdowns horizontal grip machine chest press Pectoral Machine machine chest fly 15min cardio DEC 06, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press dumbbell shoulder press Side Laterals raise machine lateral raise seated Reverse Fly ez-bar Upright Rows barbell Shrug Lower Back Extension DEC 07,thursday - LEG+ biceps(minor) Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl Seated Dumbbell Alternate Bicep Curl Barbell Full Squat dumbbell Lunges hack squat Leg Press Leg Extensions seating Calf Raise standing calf raise DEC 08, saturday- chest Barbell Bench Press incline dumbbell bench Press + machine chest fly incline dumbbell bench Press chest dipping close grip bench press pec dec machine Bent-Arm Dumbbell Pullover incline bench sit up machine crunch DEC 09, Sunday - biceps Wide-Grip straight Bar Curl - 5 set pyramid set Close-Grip EZ Bar Curl - 5 set pyramid set Seated Dumbbell Alternate Bicep Curl - 5 set pyramid set cable hammer curl 4 set 12rep One Arm Dumbbell Preacher Curl -4 set 12rep standing cable bicep curl -4 set 12 rep Machine Preacher Curl 2 set 12rep 1 set drop weight DEC 10, Monday - back Wide-vertical Grip Pulldown Behind The Neck - 4 set 12rep,last set drop weight Wide-Grip lat Pulldown - 4 set 12rep,last set drop weight Underhand Cable Pulldowns - 4 set 12rep,last set drop weight T-Bar Row - narrow Grip - 4 set 12rep,last set drop weight One-Arm Dumbbell Row Straight Arm barbell Pullover Bent Over Barbell Row deadlift DEC 11, Tuesday - triceps+ chest(minor) chest diping dumbbell bench press incline dumbbell bench press Pectoral Machine Dumbbells triceps extensions Barbell lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Cable Rope Triceps Extension Bar pushdowns DEC 12, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press dumbbell shoulder press seated Side Laterals raise Dumbbell front raise seated Reverse Fly ez-bar Upright Rows plate Shrug Lower Back Extension DEC 13,thursday - LEGs Barbell Full Squat dumbbell Lunges hack squat Leg Press Leg Extensions seating Calf Raise standing calf raise DEC 15, saturday- chest Barbell Bench Press incline dumbbell bench Press + dumbbell chest fly incline vertical grip dumbbell bench Press incline horizontal grip dumbbell bench Press chest dipping Horizontal grip machine chest press pec dec machine Bent-Arm Dumbbell Pullover DEC 16, Sunday - biceps Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl hammer curl Seated Dumbbell Alternate Bicep Curl One Arm Dumbbell Preacher Curl standing cable bicep curl Machine Preacher Curl DEC 17, Monday - back Wide-vertical Grip Pulldown Behind The Neck - 4 set 12rep,last set drop weight Wide-Grip lat Pulldown - 4 set 12rep,last set drop weight Underhand Cable Pulldowns - 4 set 12rep,last set drop weight seated cable rows - 4 set 12rep,last set drop weight seated plate Row - 4 set 12rep,last set drop weight Reverse Grip Machine T-Bar Row - Pronated Grip - 4 set 12rep,last set drop weight Reverse Grip Machine T-Bar Row - Neutral Grip - 4 set 12rep,last set drop weight Bent Over Barbell Row reverse Pec Fly 15min cardio DEC 18, Tuesday - triceps+ chest(minor) Dumbbells triceps extensions Barbell lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Cable Rope overhead Triceps Extension Bar pushdowns chest diping horizontal grip machine chest press +Pectoral Machine machine chest fly 10min cardio DEC 19, Wednesday - shoulder Barbell seated Behind Neck Press Barbell seated Shoulder Press dumbbell arnold shoulder press Side Laterals raise cable side laterals raise barbell front raise seated Reverse Fly ez-bar Upright Rows barbell Shrug Lower Back Extension DEC 20,thursday - LEGs Barbell Full Squat dumbbell Lunges hack squat Leg Press Leg Extensions seating Calf Raise standing calf raise DEC 21, Friday pull up 20min HIIT cardio DEC 22, saturday- chest dumbbell bench Press incline dumbbell bench Press Barbell Bench Press + dumbbell chest fly chest dipping pec dec machine cable chest crossover Bent-Arm Dumbbell Pullover 20min HIIT cardio DEC 23, Sunday - biceps Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl Olympic bar hammer curl Seated Dumbbell Alternate Bicep Curl One Arm Dumbbell Preacher Curl standing cable bicep curl Machine Preacher Curl 20min HIIT cardio DEC 24, Monday - back Wide-vertical Grip Pulldown Behind The Neck Wide-Grip lat Pulldown Underhand Cable Pulldowns T-Bar Row - narrow Grip One-Arm Dumbbell Row Straight Arm barbell Pullover Bent Over Barbell Row deadlift 20min HIIT cardio DEC 25, Tuesday - triceps+ chest(minor) Dumbbells triceps extensions Barbell lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Cable Rope overhead Triceps Extension Bar pushdowns chest diping horizontal grip machine chest press +Pectoral Machine machine chest fly 20min HIIT cardio DEC 26, Wednesday - shoulder 20min HIIT cardio stop weight training due to shoulder injuries DEC 27,thursday - LEGs Barbell Full Squat - light weight due to shoulder injuries dumbbell Lunges Leg Press Leg Extensions seating Calf Raise standing calf raise 20min HIIT cardio DEC 29, saturday- chest shoulder rehab+ light weight training 20min HIIT cardio DEC 30, Sunday - biceps shoulder rehab+ light weight training 20min HIIT cardio DEC 31, Monday - back shoulder rehab+ light weight training 20min HIIT cardio JANUARY 2013 workout Logs » Click to show Spoiler - click again to hide... « JAN 01, Tuesday - triceps all perform light weight due to shoulder injuries Dumbbells triceps extensions Barbell lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Cable Rope Triceps Extension Bar pushdowns 20min HIIT cardio JAN 02, , Wednesday - shoulder Barbell seated Shoulder Press arnold dumbbell shoulder press machine lateral raise seated Reverse Fly dumbbell Upright Rows dumbbell Shrug all workout with empty ball or very light weight due to shoulder injuries 20min HIIT cardio JAN 03,thursday - LEGs Barbell Full Squat dumbbell Lunges hack squat Leg Press Leg Extensions seating Calf Raise standing calf raise 10min HIIT cardio Jan 05, saturday- chest Flat bench Press incline bench Press incline dumbbell chest press chest dipping Horizontal grip machine chest press pec dec machine machine chest fly cable chest crossover Bent-Arm Dumbbell Pullover 20min HIIT cardio JAN 06 , Sunday - biceps Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl cable hammer curl Seated Dumbbell Alternate Bicep Curl One Arm Dumbbell Preacher Curl standing cable bicep curl JAN 07, Monday - back Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows seated plate rows T-Bar Row - narrow Grip T-Bar Row - wide Grip Bent Over Barbell Row JAN 08, Tuesday - triceps Dumbbells triceps extensions Barbell lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Cable Rope overhead Triceps Extension Bar pushdowns 20min HIIT cardio JAN 09, , Wednesday - shoulder standing Barbell overhead Shoulder Press dumbbell shoulder press seated Reverse Fly dumbbell Upright Rows dumbbell Shrug 20min HIIT cardio JAN 10,thursday - LEGs Barbell Full Squat dumbbell Lunges hack squat Leg Press Leg Extensions seating Calf Raise standing calf raise REST due to bicep tendon inflame JAN 22,tuesday - LEGs Barbell Full Squat Barbell Lunges Leg Press Hamstring Extension Leg Extensions JAN 23,tuesday - traps+ abs barbell shrug dumbbell shrug+ side lateral raise all the way up above head dip station knee raise kneeling cable crunches Flat Bench Leg Lifts JAN 24, Monday - back + calves Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows One-Arm Dumbbell Row standing calf raise seating Calf Raise JAN 27, saturday- chest incline dumbbell bench Press Barbell Bench Press incline horizontal grip dumbbell bench Press chest dipping vertical grip machine chest press pec dec machine machine chest fly cable chest crossover Bent-Arm Dumbbell Pullover JAN 28, Monday - back Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows seated plate Row Reverse Grip Machine T-Bar Row narrow Reverse Grip Machine T-Bar Row wide Bent Over Barbell Row reverse Pec Fly Jan 29,tuesday - quad+hamstring Barbell Full Squat 57.5kgx2 x5reps hack squat Leg Press 290kg Leg quad Extensions JAN 30 ,WEdnesday - biceps+triceps Wide-Grip straight Bar Curl Close-Grip EZ Bar Curl dumbbell hammer curl Dumbbell Alternate Bicep Curl DIP Barbell lying Tricep Extensions Overhead Dumbbell Extension Bar pushdowns JAN 31,tuesday - shoulder Barbell seated Shoulder Press dumbbell shoulder press one hand side lateral raise cable side laterals raise seated Reverse Fly barbell shrug+dumbbell shrug+ side lateral raise all the way up above head FEBRUARY 2013 workout Logs » Click to show Spoiler - click again to hide... « FEB 02, saturday- chest Barbell Bench Press incline barbell bench Press incline dumbbell twist bench Press chest dipping horizontal grip machine chest press dumbbell chest fly Bent-Arm Dumbbell Pullover FEB 03, Sunday - back Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows T-Bar Row - narrow Grip T-Bar Row - wide Grip Straight Arm barbell Pullover reverse Pec Fly FEB 04,Monday - quad+hamstring Barbell Full Squat Leg Press Leg Extensions hamstring Extensions FEB 05 , tuesday - biceps Wide-Grip EZ Bar Curl Close-Grip EZ Bar Curl cable hammer curl Seated Dumbbell Alternate Bicep Curl One Arm Dumbbell Preacher Curl standing cable bicep curl FEB 06, wednesday - triceps Dumbbells triceps extensions Barbell lying Tricep Extensions seated Barbell tricep extension Overhead Dumbbell Extension Cable Rope overhead Triceps Extension Bar pushdowns FEB 07, , thursday - shoulder standing Barbell overhead Shoulder Press dumbbell shoulder press seated Reverse Fly dumbbell Upright Rows dumbbell Shrug FEB 14, thursday - MIX Barbell Full Squat Barbell Bench Press pull up dipping FEB 16, saturday- chest Barbell Bench Press Dumbbell bench press incline barbell bench Press incline dumbbell bench Press chest dipping vertical grip machine chest press machine pec dec machine chest fly Bent-Arm Dumbbell Pullover cable chest crossover FEB 17, Sunday - back Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows T-Bar Row - narrow Grip T-Bar Row - wide Grip Straight Arm barbell Pullover reverse Pec Fly FEB 19,tuesday - quad+hamstring Barbell Full Squat Dumbbell lunges Leg Press Leg Extensions FEB 20, , Wednesday - shoulder seated Barbell overhead Shoulder Press dumbbell shoulder press Side Laterals raise seated Reverse Fly FEB 21 , Thursday - biceps+triceps Wide-Grip EZ Bar Curl Close-Grip EZ Bar Curl DUMBBELL hammer curl One arm seated bicep curl Barbell lying Tricep Extensions Dipping Cable Rope overhead Triceps Extension Bar pushdowns FEB 22 , Friday - rear delt + calves bent over rear delt dumbbell raise reverse fly standing calves raise seated calves raise FEB 23, saturday- chest Barbell Bench Press Dumbbell bench press incline barbell bench Press chest dipping vertical grip machine chest press machine pec dec Dumbbell chest fly Bent-Arm Dumbbell Pullover cable chest crossover FEB 24, Sunday - back Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows seated plate rows T-Bar Row - narrow Grip T-Bar Row - wide Grip Straight Arm barbell Pullover Bent Over Barbell Row FEB 25,MOnday - quad+hamstring Barbell Full Squat Leg Press hamstring leg extension Leg Extensions FEB 26 , Tuesday - shoulder dumbbell shoulder press 15kg 17.5kg 20kg seated Barbell overhead Shoulder Press seated Side Laterals raise Dumbbell Lying Rear Delt Row Rear Delt Fly FEB 27 , Wednesday - ARM Barbell Close Grip Bench Press Bar pushdowns - pyramid set Seated Dumbbell Overhead Press DIpping Dumbbell Incline Curl - pyramid set hammer curl EZ Bar Preacher Curl Barbell Curl March workout Logs » Click to show Spoiler - click again to hide... « MAr 01 , Friday - rear delt +trap+ calves barbell shrug dumbbell shrug bent over rear delt dumbbell raise reverse fly standing calves raise seated calves raise Mar 02, saturday- chest Barbell Bench Press Dumbbell bench press incline barbell bench Press incline dumbbell bench Press chest dipping vertical grip machine chest press machine pec dec machine chest fly Bent-Arm Dumbbell Pullover cable chest crossover Mar 03, Sunday - back Wide-Grip lat Pulldown Underhand Cable Pulldowns seated cable rows T-Bar Row - narrow Grip T-Bar Row - wide Grip One-Arm Dumbbell Row standing lat pulldown Mar 04,monday - quad+hamstring Barbell Full Squat Leg Press Leg Extensions hamstring extensions Mar 05, , Tuesday - shoulder seated Barbell overhead Shoulder Press dumbbell shoulder press Machine lateral raise Side Laterals raise bent over rear delt dumbbell raise rear delt reverse fly MAr 06 , Thursday - biceps+triceps Barbell Close Grip Bench Press Bar pushdowns - pyramid set Seated Dumbbell Overhead Press Dumbbell Incline Curl - pyramid set cable hammer curl EZ Bar Preacher Curl Mar 08, Friday - deadlift+traps deadlift 90kg with bar ez-bar shrug dumbbell shrug Mar 09, saturday- chest Barbell Bench Press Dumbbell bench press incline barbell bench Press incline dumbbell bench Press chest dipping vertical grip machine chest press machine pec dec machine chest fly Mar 10, Sunday - back deadlift wide grip pull up T-Bar Row - wide Grip Straight Arm barbell Pullover reverse Pec Fly Mar 12, , Tuesday - shoulder seated Barbell overhead Shoulder Press dumbbell shoulder press seated Side Laterals raise seated front raise Shoulder Press Machine MAr 13 , wednesday - biceps+triceps barbell bicep curl alternated dumbbell bicep curl dumbbell hammer curl Barbell Close Grip Bench Press Bar pushdowns Seated Dumbbell Overhead Press Mar 14,thursday - leg+trap Barbell Full Squat walking lunges Leg Press Leg Extensions hamstring extensions barbell shrug dumbbell shrug Mar 15, friday- chest Barbell Bench Press incline barbell bench Press incline dumbbell bench Press chest dipping vertical grip machine chest press machine pec dec machine chest fly Bent-Arm Dumbbell Pullover cable chest crossover Mar 16, Saturday - back deadlift shoulder grip pull up seated cable row T-Bar Row - wide Grip Straight Arm barbell Pullover shrug Mar 18 , monday- shoulder seated Barbell overhead Shoulder Press dumbbell shoulder press seated Side Laterals raise seated front raise Shoulder Press Machine Mar 20, wednesday- LEG Barbell Full Squat leg press Dumbbell Lunges Leg Extensions hamstring extensions standing calf raise Seated Calf Raise MAr 21 , Thursday - biceps+triceps Barbell Close Grip Bench Press Dumbbells triceps extensions Bar pushdowns barbell curl Dumbbell Curl dumbbell hammer curl EZ Bar Preacher Curl Mar 23, saturday- chest Barbell Bench Press Dumbbell bench press incline barbell bench Press chest dipping machine pec dec machine chest fly bent arm dumbbell pullover Mar 24, Sunday - back deadlift wide grip pull up T-Bar Row - wide Grip Straight Arm barbell Pullover reverse Pec Fly Mar 26, , Tuesday - shoulder seated Barbell overhead Shoulder Press dumbbell shoulder press seated Side Laterals raise seated front raise Shoulder Press Machine Mar 28, wednesday- LEG Barbell Full Squat leg press Dumbbell Lunges Leg Extensions hamstring extensions standing calf raise Seated Calf Raise Mar 30, saturday- chest Barbell Bench Press Dumbbell bench press incline barbell bench Press chest dipping machine pec dec machine chest fly bent arm dumbbell pullover Mar 31, Sunday - back deadlift medium grip pull up seated cable row Straight Arm barbell Pullover shrug reverse Pec Fly April workout Logs April 02, tuesday- LEG Barbell Full Squat leg press Dumbbell Lunges Leg Extensions hamstring extensions standing calf raise April 03 , wednesday - shoulder seated Barbell overhead Shoulder Press dumbbell shoulder press seated Side Laterals raise seated front raise Shoulder Press Machine April 04, Thursday - biceps+triceps Barbell Close Grip Bench Press Dumbbells triceps extensions Bar pushdowns barbell curl Dumbbell Curl dumbbell hammer curl EZ Bar Preacher Curl April 06, saturday- LEG Barbell Full Squat front squat leg press Leg Extensions hamstring extensions standing calf raise April 07, sunday- chest Barbell Bench Press incline barbell bench Press Dumbbell bench press chest dipping Horizontal grip machine chest press machine pec dec machine chest fly bent arm dumbbell pullover This post has been edited by gnetey: Apr 8 2013, 11:51 AM
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TSgnetey	Apr 11 2012, 09:54 AM Return to original view \| Post #6
Getting Started Junior Member 95 posts Joined: Jan 2011	reserved Added on October 7, 2012, 2:53 pmtesting This post has been edited by gnetey: Oct 7 2012, 02:53 PM
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TSgnetey	Oct 7 2012, 11:29 PM Return to original view \| Post #7
Getting Started Junior Member 95 posts Joined: Jan 2011	reserved
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TSgnetey	Oct 15 2012, 09:18 AM Return to original view \| Post #8
Getting Started Junior Member 95 posts Joined: Jan 2011	QUOTE(Sinsanity @ Oct 14 2012, 01:33 AM) Nice workout plan! i would like to hear more about u.. yeah workout toward better life Added on October 15, 2012, 9:19 am QUOTE(theboringguy @ Oct 14 2012, 08:50 PM) gambateh!! This post has been edited by gnetey: Oct 15 2012, 09:19 AM
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TSgnetey	Dec 28 2012, 10:05 AM Return to original view \| Post #9
Getting Started Junior Member 95 posts Joined: Jan 2011	arhhhhhhh my shoulder injure........ need rest........ only perform light weight lift and cardio for time being
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TSgnetey	Jan 12 2013, 04:51 PM Return to original view \| Post #10
Getting Started Junior Member 95 posts Joined: Jan 2011	QUOTE(sweet_pez @ Dec 28 2012, 10:29 AM) Ah yes injuries will you back a little. Anyway keep up the good work! And you're right, NO PAIN NO GAIN!!! Hope that after 6-8 months of workout I can lose all the excessive fat yeah no pain no gain...now i really pain due to injuries
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TSgnetey	Jan 12 2013, 04:54 PM Return to original view \| Post #11
Getting Started Junior Member 95 posts Joined: Jan 2011	QUOTE(AaronYeap @ Jan 7 2013, 01:10 PM) hey man, you did it!! My body is similar to your when you started this new diet+work out. Gonna give myself 1 year to get into my ideal figure. Kudos to you =D hmn, yeah i dd hit part of my target but not main target. still working hard toward it you might as well open thread to keep yourself on track and record purpose
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TSgnetey	Jan 19 2013, 11:59 AM Return to original view \| Post #12
Getting Started Junior Member 95 posts Joined: Jan 2011	been suffering three weeks shoulder pain and off gym.... so worry and not sure how bad is it coz three weeks still not cure... yesterday tak tahan go check at specialist....MRI and X-ray result- bicep tendon inflame...so called urat bengkak...can view from MRI result.. doctor giv me an injection around shoulder part above bicep. and giv me arcoxia 90mg and Norgesic. now my injection area feel more pain than before.. hope it cure soon. and it cost me around 1k MRI alone already RM720....... but good thing is insurans can cover it This post has been edited by gnetey: Jan 19 2013, 12:10 PM
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TSgnetey	Jan 23 2013, 03:25 PM Return to original view \| Post #13
Getting Started Junior Member 95 posts Joined: Jan 2011	QUOTE(myvi5949 @ Jan 22 2013, 08:50 PM) huge improvements in 9 months.. congrats. hope u recover soon.. how u injured your shoulder if u dont mind me asking? yeah i think i on the way to recover doctor's injection work like charm now able do pull up as usual already. but still avoid heavy weight. TBH i also dunno wat cause my injuries... today finished tricep wokout, next day i step in gym for shoulder workout, just lift and i felt the pain strike me badly, i terus quit and go home......
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TSgnetey	Jan 24 2013, 08:29 PM Return to original view \| Post #14
Getting Started Junior Member 95 posts Joined: Jan 2011	QUOTE(myvi5949 @ Jan 24 2013, 04:07 PM) maybe you are not ready for weights yet.. why dont u try a bodyweight routine first. pushups, pullups, burpee, prisoner squats..with some volume. bodyweight exercise is not hard on the joints. yoga and cardio is good too to increase flexibility..if u train and increase your flexibility; you wont get injured so easily next time.. YA. i understand that why i not go full force on every workout yet. and my injuries is not on my shoulder joint. doctor said is my bicep tendon, urat bengkak.... now before workout i do more stretching compare to before haha. takut dah
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