6/5/12

Leg press
1 x 10 x 45 kg
1 x 10 x 54 kg
1 x 10 x 63 kg
1 x 10 x 72 kg
1 x 10 x 63 kg
1 x 10 x 54 kg
1 x 10 x 45 kg

Seated leg raise
1 x 10 x 18 kg
3 x 10 x 23 kg
1 x 10 x 18 kg

Leg extension
1 x 10 x 18 kg
1 x 10 x 23 kg
3 x 10 x 27 kg
1 x 10 x 23 kg
1 x 10 x 18 kg

Ab crunch 2 x 25

BB Row
5 x 10 x 25 kg

Cardio: Jog 3 min, 5% incline, 7 km/h

I can sense that it really works with you.. Keep it up!

8/5/12

BB Bench press
3 x 10 x 20 kg
3 x 10 x 25 kg

DB Preacher curl
1 x 10 x 4 kg
3 x 10 x 6 kg
2 x 10 x 8 kg

DB Overhead Triceps Extension
3 x 10 x 8 kg
3 x 10 x 10 kg

BB Incline bench press
3 x 10 x 20 kg

DB Seated curl
6 x 5 x 10 kg

DB Triceps kickback
5 x 5 x 10 kg

BB Bench press
1 x 1 x 25 kg (Fail)
1 x 3 x 20 kg

DB Fly
3 x 10 x 6 kg

DB Overhead Triceps Extension
1 x 1 x 10 kg (Fail)
1 x 10 x 8 kg

Bad pre-workout, thus not enough energy for today.

12/5/12

Leg press (plates)
1 x 10 x 40 kg
3 x 10 x 80 kg
3 x 10 x 100 kg
3 x 10 x 120 kg
3 x 10 x 140 kg

Calf machine (plates)
3 x 10 x 50 kg
3 x 10 x 70 kg
3 x 10 x 80 kg

Smith machine hack squat
5 x 5 x 20 kg
5 x 5 x 30 kg

Chin up 1 x 3

Rear kick machine (plates)
3 x 10 x 30 kg

Ab-x machine 5 x 10

Attempted squats but can't get the bar position right. Guy at gym ask me to rest them on traps but God it hurts. Will try again after more googling. Also, no place for deadlift in this gym!

This post has been edited by Galant: May 17 2012, 02:59 PM

13/5/12

BB Military press
2 x 10 x 10 kg
3 x 5 x 15 kg
(Couldn't progress further!!)

DB Lateral raise
4 x 8 x 6 kg

BB Deadlift
1 x 5 x 40 kg
5 x 5 x 60 kg

Machine shoulder press
3 x 10 x 25 kg

Machine low row
3 x 10 x 30 kg

BB Pendlay row
5 x 5 x 20 kg

Vertical traction machine
3 x 10 x 30 kg

Ab-x machine 5 x 10

DB Full lateral raise
3 x 8 x 4 kg

Cardio: Jog 2 min, 10% incline, 7.0 km/h

Found a spot for deadlifts

15/5/12

BB Bench press
1 x 10 x 20 kg
4 x 5 x 25 kg
1 x 5 x 27.5 kg
1 x 10 x 20 kg

DB Preacher curl
1 x 10 x 6 kg
6 x 5 x 8 kg

DB Overhead triceps extension
1 x 10 x 8 kg
2 x 5 x 10 kg
3 x 5 x 12 kg

Machine chest press (plates)
5 x 5 x 15 kg

Machine arm curl
2 x 5 x 25 kg
3 x 5 x 20 kg

Triceps pull down
5 x 5 x 10 kg

Ab crunch
2 x 25

DB Fly
3 x 10 x 6 kg

Cardio: Jog 2 min, 10% incline, 8.0 km/h

Assisted chin up 1 x 10

Considering to switch from chest/arm, shoulders/back to chest/back, shoulders/arms

This post has been edited by Galant: May 17 2012, 02:58 PM

17/5/12

Leg press (plates)
3 x 10 x 80 kg
3 x 10 x 100 kg
1 x 5 x 120 kg
4 x 5 x 140 kg

Calf machine (plates)
3 x 10 x 80 kg
3 x 10 x 100 kg
3 x 10 x 120 kg

Smith machine squat
4 x 5 x 40 kg
1 x 5 x 50 kg

Chin up 1 x 3

Smitch machine hack squat
1 x 5 x 20 kg
4 x 5 x 30 kg
1 x 5 x 35 kg

Ab crunch 2 x 25

Rear kick machine (plates)
3 x 10 x 35 kg

19/5/12

DB Preacher curl
3 x 8 x 8 kg
5 x 5 x 10 kg

DB Overhead triceps extension
3 x 10 x 10 kg
3 x 5 x 12 kg
3 x 5 x 14 kg

DB Lateral raise
3 x 10 x 6 kg
5 x 5 x 8 kg

Machine arm curl
1 x 8 x 20 kg
3 x 5 x 25 kg
1 x 8 x 20 kg

Triceps push down
1 x 10 x 10 kg
5 x 5 x 12.5 kg
1 x 10 x 10 kg

Ab crunch 2 x 25

Machine shoulder press
1 x 8 x 25 kg
5 x 5 x 30 kg
1 x 8 x 25 kg

Standing bicep curl
5 x 5 x 8 kg

Arm extension machine
1 x 10 x 20 kg
5 x 5 x 25 kg
1 x 10 x 20 kg

Full lateral raise
3 x 5 x 6 kg (Fail last set)

This post has been edited by Galant: May 19 2012, 05:55 PM

20/5/12

BB Bench press
1 x 10 x 20 kg
2 x 5 x 25 kg
3 x 5 x 27.5 kg
1 x 10 x 20 kg

BB Deadlift
1 x 5 x 40 kg
2 x 5 x 60 kg
3 x 5 x 62.5 kg

Vertical traction machine
3 x 10 x 30 kg
3 x 8 x 35 kg

Machine chest press
1 x 10 x 25 kg
3 x 5 x 30 kg
2 x 5 x 35 kg
1 x 10 x 25 kg

BB Pendlay row
5 x 8 x 15 kg (Havent had any progress, thus lowered the weight)

Pull down machine (plates)
3 x 10 x 30 kg

Ab crunch 2 x 25

DB Fly
2 x 10 x 6 kg
1 x 10 x 8 kg

Low row machine
1 x 10 x 30 kg
2 x 10 x 35 kg

26/5/12

Smith machine hack squat
1 x 5 x 30 kg
4 x 5 x 35 kg

Leg press (plates)
7 x 5 x 120 kg

Calf machine (plates)
5 x 10 x 120 kg

Rear kick machine (plates)
3 x 10 x 35 kg

Leg curl machine
1 x 10 x 30 kg
3 x 10 x 35 kg

Leg extension machine
2 x 10 x 40 kg
2 x 10 x 45 kg

Ab crunch 2 x 25

Still recovering from flu

This post has been edited by Galant: May 26 2012, 05:53 PM

27/5/12

DB Preacher curl
1 x 10 x 8 kg
3 x 8 x 10 kg
1 x 10 x 8 kg

DB Overhead triceps extension
1 x 10 x 10 kg
3 x 8 x 14 kg
2 x 5 x 16 kg
1 x 10 x 10 kg

DB Lateral raise
3 x 8 x 8 kg
2 x 5 x 6 kg

Machine arm curl
1 x 3 x 25 kg (Fail)
3 x 8 x 20 kg

Triceps push down
1 x 10 x 10 kg
3 x 8 x 12.5 kg
1 x 10 x 10 kg

Machine shoulder press
1 x 8 x 25 kg
1 x 3 x 30 kg (Fail)
1 x 4 x 25 kg (Fail)
1 x 5 x 20 kg (Fail)

Standing bicep curl
Right: 1 x 10 x 8 kg (Fail)
Left: 1 x 10 x 6 kg (Fail)

Arm extension machine
1 x 3 x 20 kg (Fail)

Today was worse than yesterday. Lost all strength mid workout, especially my left arm.

29/5/12

BB Bench press
1 x 10 x 20 kg
1 x 5 x 25 kg
3 x 5 x 27.5 kg
1 x 5 x 30 kg
1 x 10 x 20 kg

BB Deadlift
1 x 5 x 40 kg
2 x 5 x 60 kg
3 x 5 x 65 kg

Machine chest press
1 x 10 x 30 kg
3 x 8 x 35 kg
1 x 10 x 30 kg

BB Pendlay row
1 x 10 x 15 kg
3 x 10 x 20 kg

DB Fly
3 x 10 x 8 kg

Pectoral machine
1 x 8 x 30 kg
3 x 10 x 25 kg

Vertical traction machine
1 x 10 x 35 kg
1 x 10 x 40 kg
4 x 5 x 45 kg
1 x 5 x 50 kg
1 x 10 x 40 kg

Forgot to do abs again

31/5/12

Leg press (plates)
1 x 12 x 85 kg
1 x 10 x 105 kg
1 x 8 x 125 kg
5 x 6 x 145 kg

Smith machine hack squat
1 x 5 x 20 kg
1 x 5 x 30 kg
1 x 5 x 35 kg

Leg extension machine
1 x 10 x 40 kg
1 x 10 x 45 kg
1 x 10 x 50 kg
5 x 6 x 55 kg

Standing bicep curl
2 x 10 x 8 kg
2 x 5 x 10 kg
2 x 10 x 8 kg

Calf machine (plates)
2 x 10 x 100 kg
2 x 10 x 120 kg

Leg curl machine
1 x 10 x 35 kg
3 x 10 x 40 kg
4 x 6 x 45 kg

Rear kick machine (plates)
1 x 10 x 30 kg
2 x 10 x 40 kg

Almost fully recovered from flu. Will include an arm exercise in every session from now on, because there hasn't been any improvement and I think biceps are getting weaker.

2/6/12

Standing DB bicep curl
1 x 12 x 8 kg
5 x 6 x 10 kg
1 x 12 x 8 kg

DB overhead triceps extension
1 x 12 x 10 kg
2 x 8 x 14 kg
3 x 5 x 16 kg
2 x 8 x 14 kg

DB front raise
2 x 12 x 6 kg
2 x 8 x 8 kg
2 x 12 x 6 kg

Machine arm curl
4 x 12 x 15 kg

Triceps push down
1 x 15 x 10 kg
3 x 10 x 12.5 kg
1 x 8 x 15 kg

Machine shoulder press
2 x 10 x 20 kg
2 x 6 x 25 kg

Ab crunch 2 x 25

Arm extension 3 x 10 x 20 kg

DB lateral raise
3 x 8 x 8 kg

3/6/12

BB bench press
1 x 10 x 22.5 kg
3 x 5 x 30 kg
2 x 6 x 27.5 kg
1 x 9 x 22.5 kg

BB deadlift
1 x 5 x 40 kg
3 x 5 x 65 kg
1 x 5 x 67.5 kg

Vertical traction machine
1 x 12 x 40 kg
4 x 8 x 50 kg
1 x 12 x 40 kg

Machine chest press
1 x 8 x 30 kg
5 x 5 x 35 kg
1 x 8 x 30 kg

Machine low row
1 x 12 x 40 kg
4 x 8 x 50 kg
1 x 12 x 40 kg

Pectoral machine
3 x 12 x 30 kg

Hyperextension
1 x 20
1 x 12

Ab crunch
2 x 25

5/6/12

Smith machine hack squat
1 x 8 x 20 kg
2 x 6 x 30 kg
2 x 6 x 35 kg
1 x 6 x 37.5 kg
1 x 8 x 20 kg

Calf machine (plates)
1 x 12 x 100 kg
2 x 12 x 120 kg
2 x 8 x 140 kg
1 x 12 x 100 kg

Leg press (plates)
1 x 12 x 100 kg
2 x 8 x 120 kg
2 x 8 x 140 kg
1 x 6 x 150 kg

Standing bicep curl
2 x 10 x 8 kg
2 x 8 x 10 kg

Leg curl machine
2 x 12 x 40 kg
4 x 8 x 50 kg

Leg extension machine
1 x 10 x 45 kg
2 x 10 x 50 kg

Abductor machine (inner)
3 x 10 x 50 kg

Abductor machine (outer)
3 x 10 x 50 kg

Ab crunch 2 x 25

This post has been edited by Galant: Jun 5 2012, 10:39 PM

7/6/12

Closed-grip bench press
1 x 10 x 20 kg
3 x 8 x 25 kg
1 x 10 x 20 kg

Machine arm curl
1 x 12 x 15 kg
5 x 6 x 20 kg
1 x 12 x 15 kg

Machine shoulder press
4 x 8 x 25 kg

DB overhead triceps extension
1 x 12 x 10 kg
3 x 7 x 14 kg
1 x 12 x 10 kg

DB standing bicep curl
2 x 12 x 8 kg
5 x 5 x 10 kg
1 x 10 x 8 kg

DB lateral raise
3 x 10 x 6 kg

Triceps push down
3 x 10 x 12.5 kg

DB front raise
3 x 10 x 6 kg

Ab crunch
2 x 30

Arm extension machine
1 x 12 x 20 kg
2 x 6 x 25 kg

12/6/12

BB bench press
1 x 10 x 22.5 kg
4 x 6 x 30 kg
1 x 10 x 22.5 kg

BB deadlift
1 x 6 x 40 kg
3 x 5 x 67.5 kg
1 x 6 x 40 kg

Vertical traction machine
1 x 12 x 40 kg
5 x 8 x 50 kg
1 x 12 x 40 kg

Pectoral machine
5 x 10 x 20 kg

Machine low row
1 x 15 x 40 kg
3 x 8 x 50 kg
1 x 15 x 40 kg

Machine chest press (plates)
4 x 10 x 20 kg

Hyperextension
1 x 15 x BW
1 x 10 x 5 kg

Ab crunch
2 x 30

15/6/12

Machine arm curl
4 x 12 x 15 kg

Arm extension machine
2 x 20 x 20 kg
2 x 15 x 25 kg

Machine shoulder press
4 x 12 x 20 kg

DB standing bicep curl
3 x 12 x 8 kg
2 x 6 x 10 kg

DB lateral raise
3 x 10 x 6 kg

Triceps push down
4 x 12 x 12.5 kg

Rear kick machine
3 x 15 x 25 kg

Ab crunch
3 x 30

Triceps pull down
3 x 12 x 12.5 kg

DB front raise
3 x 10 x 6 kg

Cardio
Jogging 8% incline, 6.5km/h, 0.5km

2/7/12

Chin up
1 x 4

BB Floor press
5 x 8 x 25 kg

BB Deadlift
1 x 6 x 40 kg
3 x 5 x 60 kg
1 x 6 x 40 kg

DB Fly
3 x 12 x 5 kg

DB Floor press
4 x 15 x 5 kg

Still recovering from the pneumonia-like thing I had since 2 weeks ago