Just started about a month ago

Goal: Improve overall fitness (Strength, lean mass, lower bf, lower cholesterol, athleticity).

Will alternate between rest, strength and cardio days.

Stats: 170 cm, 65kg, abdomen 35', >20% bf, cholesterol 5.6-6.2 mmol/l

Pre-workout: 1 egg + 2 teaspoon oats + 1 teaspoon coffee + 1 teaspoon honey, 1 banana
Post-workout: 2 banana, 1 glass milk, 4 eggs (1 yolk)
Others: 2 caps cod liver oil for morning and night, 250 mg vit c in the morning, 1 glass milk + 2 eggs before bed

22/3/12

Rope skipping 2 x 100

DB Squat 5 x 5 x 15 kg

Crunch 2 x 15

DB Military press 5 x 5 x 5 kg

Leg raise 2 x 10

BB Deadlift 5 x 5 x 40 kg

Bicycle crunch 2 x 20

DB Bicep curl 3 x 10 x 8 kg

Push up 2 x 10

Assisted chin up 1 x 10

Plank 2 mins

---------------------------------------------------------------

24/3/12

Sprint 400m
Rope skipping 1 x 100

DB Squat 5 x 5 x 15 kg

Crunch 2 x 15

DB Bench press 3 x 10 x 8 kg

Leg raise 2 x 10

DB Row 5 x 5 x 8 kg

Seated DB overhead triceps extension 5 x 5 x 8 kg

Push up 2 x 10

Assisted chin up 1 x 10

Plank 1 min

This post has been edited by Galant: Mar 25 2012, 12:05 PM

25/3/12

Cardio/Conditioning day

HIIT 3 x Jog 300m, Sprint 100m
Rope skipping 2 x 100
Jumping knee tuck 2 x 25
Prone cobra 2 x 30s
Mountain climber 2 x 25
Ab crunch 3 x 20
Leg raise 2 x 20
Bicycle crunch 2 x 20
Burpee 1 x 10
Push up 2 x 10
Bridge (Stage 1) 1 x 10
Squat jump 2 x 10
Plank 2 mins

26/3/12

DB Military press 5 x 5 x 5 kg

Ab Crunch 2 x 20

DB Squat
1 x 5 x 8 kg
5 x 5 x 15 kg

Leg raise 2 x 20

BB Deadlift
1 x 5 x 20 kg
5 x 5 x 40 kg

DB Bicep curl
1 x 3 x 8 kg (left) (Stopped as I felt a weird, sharp pain on the bicep)
2 x 10 x 8 kg (right)

Push up 2 x 10

Plank 30s

Overall an unsatisfactory workout day. Was tired (Didn't sleep well, barely 3 hours) and was rushing to finish the workout in the morning. Probably should reduce the number of sets of deadlifts on weekdays.

This post has been edited by Galant: Mar 26 2012, 08:04 AM

29/3/12

DB Bench press 3 x 10 x 8 kg

Ab crunch 2 x 20

DB Row 1 x 5 x 8 kg
BB Row 5 x 5 x 20 kg

Leg raise 2 x 20

Seated DB overhead triceps extension 5 x 5 x 8 kg

DB Squat
1 x 5 x 8 kg
5 x 5 x 18 kg

Push up 2 x 10

Bicycle crunch 2 x 20

Plank 45s

31/3/12

Jogging 2 x 400m
Rope skipping 2 x 100

DB Squat
1 x 5 x 8 kg
5 x 5 x 18 kg

Ab Crunch 2 x 20

DB Military press 5 x 5 x 5 kg

DB full lateral raise 5 x 5 x 5 kg (bad form)

Leg raise 2 x 20

BB Deadlift
1 x 5 x 20 kg
4 x 5 x 40 kg
1 x 5 x 46 kg

Jack knife 4 x 10

DB Bicep curl
5 x 5 x 8 kg
1 x 5 x 10 kg

Push up 2 x 12

Assisted chin up 1 x 10

Plank 1 min

This post has been edited by Galant: Apr 9 2012, 10:20 PM

4/4/12

Rope skipping 1 x 100

DB Bench press
3 x 10 x 8 kg
1 x 10 x 10 kg

Ab crunch 2 x 20

DB Squat
1 x 5 x 10 kg
5 x 5 x 18 kg

Leg raise 2 x 20

BB Row 5 x 5 x 20 kg

Bicycle crunch 2 x 20

Seated DB overhead triceps extension 5 x 5 x 10 kg

Push up 2 x 12

Plank 30s

7/4/12

DB Squat
1 x 5 x 8 kg
5 x 5 x 18 kg

Ab Crunch 2 x 20

DB Military press 3 x 10 x 5 kg

Leg raise 2 x 20

BB Deadlift
2 x 5 x 20 kg
4 x 5 x 40 kg
1 x 5 x 50 kg

DB Bicep curl
4 x 5 x 8 kg
2 x 5 x 10 kg

Push up 2 x 12

9/4/12

Rope skipping 1 x 100

DB Bench press
3 x 10 x 10 kg

Ab crunch 2 x 20

DB Squat
1 x 5 x 10 kg
4 x 5 x 18 kg
1 x 2 x 20 kg

Leg raise 2 x 20

BB Row 5 x 5 x 20 kg

Seated DB overhead triceps extension 5 x 5 x 10 kg

Push up 1 x 12

12/4/12

BB Hack squat
1 x 5 x 20 kg
3 x 5 x 30 kg

Ab Crunch 2 x 20

DB Military press 4 x 5 x 5 kg

BB Deadlift
1 x 5 x 20 kg
2 x 5 x 50 kg

DB Bicep curl
Left 2 x 10 x 5 kg
Right 4 x 5 x 10 kg

Shortened workout due to sore left wrists, sore throat and running nose

14/4/12

BB Hack squat
1 x 5 x 20 kg
3 x 5 x 35 kg (struggling on last set)
2 x 5 x 30 kg

Ab crunch 2 x 20

BB Bench press
1 x 5 x 20 kg
6 x 5 x 30 kg

Leg raise 2 x 20

BB Row 5 x 5 x 20 kg

Bicycle crunch 2 x 20

Seated DB overhead triceps extension 3 x 10 x 5 kg

Push up 1 x 12

Plank 2 x 30s

Chin up 1 x 2

Jogging 1 x 400m

Still recovering

16/4/12

BB Deadlift
1 x 5 x 20 kg
3 x 5 x 40 kg
2 x 5 x 50 kg

Ab Crunch 2 x 20

BB Military press
1 x 5 x 10 kg
5 x 5 x 13 kg

Leg raise 2 x 20

DB Bicep curl
1 x 5 x 5 kg
5 x 5 x 10 kg
1 x 5 x 5 kg

BB Hack squat
1 x 5 x 20 kg
4 x 5 x 30 kg

17/4/12

Rope skipping 3 x 100
Jumping knee tuck 2 x 25
Chin up 1 x 2
Prone cobra 2 x 30s
Mountain climber 1 x 25
Ab crunch 3 x 20
Push up 2 x 12
Bicycle crunch 2 x 25

21/4/12

BB Hack squat
1 x 5 x 20 kg
4 x 5 x 30 kg
1 x 5 x 33 kg

BB Floor press
1 x 5 x 20 kg
5 x 5 x 30 kg

Ab crunch 2 x 25

BB Pendlay row
5 x 5 x 20 kg

Seated DB overhead triceps extension
1 x 5 x 5 kg
5 x 5 x 10 kg

Triceps kickback 5 x 5 x 5 kg

Leg raise 2 x 20
Bicycle crunch 2 x 25

Push up 2 x 12

Chin up 1 x 2

Jogging 1 x 400m
Rope skipping 1 x 100

Plank 1 min

22/4/12

Jogging 2 x 400m
HIIT 2 x Jog 200m, Sprint 200m
Rope skipping 3 x 100
Ab crunch 2 x 25
Leg raise 2 x 20
Push up 2 x 12
Jumping knee tuck 2 x 25
Prone cobra 2 x 30s
Shadowboxing 5 min
DB full lateral raise 3 x 10 x 3 kg
Burpee 2 x 10
Bridge (Stage 1) 1 x 10
Mountain climber 2 x 25
Bicycle crunch 2 x 25
DB lateral raise 3 x 10 x 5 kg
Chin up 1 x 3, 1 x 2
Jack knife 1 x 10
Sit up 4 x 10
Plank 1 min

23/4/12

BB Hack squat
2 x 5 x 20 kg
5 x 5 x 33 kg

Ab crunch 2 x 25

BB Military press
1 x 10 x 10 kg
5 x 5 x 13 kg

BB Deadlift
1 x 10 x 20 kg
2 x 5 x 40 kg
3 x 5 x 50 kg

Leg raise 1 x 20

DB Bicep curl
1 x 10 x 5 kg
4 x 5 x 10 kg
1 x 10 x 5 kg

---

Added on April 25, 2012, 9:05 am25/4/12

BB Hack squat
1 x 10 x 20 kg
5 x 5 x 33 kg
1 x 10 x 20 kg

BB Floor press
1 x 10 x 20 kg
5 x 5 x 30 kg
1 x 10 x 20 kg

Ab crunch 3 x 25

BB Pendlay row
5 x 5 x 20 kg
1 x 4 x 30 kg (bad form)
3 x 5 x 25 kg

Bicycle crunch 2 x 30

Seated DB overhead triceps extension
1 x 10 x 5 kg
5 x 6 x 10 kg
1 x 10 x 5 kg

DB Bicep curl 1 x 10 x 5 kg

Chin up 1 x 3, assisted 1 x 7

Triceps kickback 2 x 10 x 5 kg

Feeling weak today despite having a rest yesterday...Weird. Left wrists nearly fully healed.

This post has been edited by Galant: Apr 25 2012, 09:05 AM

Good day. I have read that you are going for an extreme workout and diet plan. So, after month of training, have you already seen positive results? I am definitely curious. I would like to try this out as well.

27/4/12

BB Hack squat
1 x 10 x 20 kg
5 x 5 x 35 kg
1 x 10 x 20 kg

Ab crunch 2 x 25

BB Military press
1 x 10 x 10 kg
5 x 5 x 15 kg
1 x 10 x 10 kg

Bicycle crunch 2 x 25

BB Deadlift
1 x 10 x 20 kg
1 x 5 x 40 kg
4 x 5 x 50 kg
1 x 5 x 53 kg
1 x 10 x 20 kg

DB Bicep curl
1 x 10 x 5 kg
5 x 5 x 10 kg
1 x 5 x 11 kg (bad form)
1 x 10 x 5 kg

Chin up 1 x 3

Overall a good work out day, but slightly dissappointed for not making any progress on bicep curls. Can't seem to improve on the strength of my arms and wrists

---

Added on April 28, 2012, 11:48 am28/4/12

Jogging 2 x 400m
Rope skipping 2 x 100
Ab crunch 3 x 25
DB Full lateral raise 3 x 10 x 3 kg
Mountain climber 2 x 25
Leg raise 2 xx 20
DB Lateral raise 3 x 10 x 3 kg
Prone cobra 2 x 30s
Burpee 1 x 10
Chin up 1 x 4
Bicycle crunch 2 x 25
Plank 1 min
Push up 2 x 12

This post has been edited by Galant: Apr 29 2012, 05:04 PM

29/4/12

BB Floor press
1 x 10 x 20 kg
5 x 5 x 30 kg
1 x 10 x 20 kg

Ab crunch 2 x 25

BB Hack squat
1 x 10 x 20 kg
5 x 5 x 35 kg
1 x 10 x 20 kg

BB Pendlay row
5 x 5 x 20 kg

Seated DB overhead triceps extension
1 x 10 x 5 kg
5 x 5 x 10 kg
1 x 10 x 5 kg

Chin up 1 x 3

Leg raise 2 x 20

Triceps kickback 3 x 10 x 5 kg

2/5/12

BB Hack squat
1 x 10 x 20 kg
5 x 5 x 35 kg
1 x 10 x 20 kg

BB Military press
1 x 10 x 10 kg
5 x 5 x 15 kg
1 x 10 x 10 kg

BB Deadlift
1 x 10 x 20 kg
1 x 5 x 40 kg
1 x 5 x 50 kg
4 x 5 x 55 kg

Ab crunch 2 x 25

DB Bicep curl
1 x 10 x 5 kg
3 x 10 x 8 kg
1 x 12 x 5 kg

5/5/12

Cardio: 30 mins walk looking for the gym in Jakarta

BB Bench press
1 x 10 x 15 kg
6 x 5 x 30 kg

BB Incline bench press
2 x 10 x 15 kg

DB Overhead triceps extension
5 x 5 x 8 kg

DB Bicep curl
3 x 10 x 8 kg

DB lateral raise
3 x 10 x 5 lb

Leg press
1 x 15 x 100 lb
2 x 10 x 120 lb

Lat pulldown
3 x 10 x 70? lb

Seated leg raise
3 x 10 x 50? lb

Machine shoulder press
3 x 10 x 50? lb

Ab crunch 2 x 25

First time visiting a gym, thus testing the machines.

This post has been edited by Galant: May 12 2012, 08:14 PM

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

4/7/12

DB standing bicep curl
3 x 10 x 8 kg

DB seated overhead triceps extension
2 x 12 x 10 kg
2 x 10 x 13 kg
2 x 12 x 10 kg

DB lateral raise
3 x 12 x 5 kg

Ab crunch
2 x 30

DB seated alternated bicep curl
3 x 10 x 8 kg

DB triceps kickback
3 x 12 x 8 kg

DB front raise
3 x 12 x 5 kg

12/7/12

DB standing bicep curl
3 x 11 x 8 kg

DB seated overhead triceps extension
2 x 13 x 10 kg
3 x 10 x 13 kg
2 x 13 x 10 kg

DB lateral raise
3 x 13 x 5kg

Ab crunch
2 x 30

DB seated alternate bicep curl
3 x 12 x 8 kg (right)
3 x 15 x 6 kg (left) (left arm hurting again)

16/7/12

BB Floor press
1 x 12 x 20 kg
5 x 6 x 30 kg
1 x 12 x 20 kg

BB Deadlift
1 x 8 x 20 kg
3 x 5 x 60 kg
1 x 10 x 20 kg

DB Floor press
3 x 12 x 8 kg

DB Fly
3 x 13 x 5 kg

BB Pendlay row
2 x 10 x 20 kg

20/7/12

DB standing bicep curl
2 x 13 x 5 kg
2 x 8 x 8 kg
2 x 13 x 5 kg

DB seated overhead triceps extension
1 x 15 x 5 kg
2 x 10 x 10 kg
2 x 6 x 13 kg

DB front raise
3 x 10 x 5 kg

Ab crunch
2 x 35

DB seated alternated bicep curl
1 x 12 x 5 kg
3 x 10 x 8 kg
1 x 15 x 5 kg

24/7/12

Chin up
1 x 5

BB Floor press
1 x 12 x 20 kg
5 x 5 x 33 kg
1 x 12 x 20 kg

BB Deadlift
1 x 10 x 20 kg
1 x 7 x 40 kg
3 x 5 x 60 kg
1 x 7 x 40 kg
1 x 12 x 20 kg

DB Floor press
1 x 15 x 5 kg
3 x 10 x 8 kg
1 x 15 x 5 kg

Ab crunch
2 x 35

BB Pendlay row
3 x 12 x 20 kg

DB Fly
3 x 10 x 5 kg (bad form)

26/7/12

DB standing bicep curl
1 x 15 x 5 kg
3 x 10 x 8 kg
2 x 5 x 10 kg
1 x 15 x 5 kg

DB seated overhead triceps extension
1 x 15 x 5 kg
1 x 12 x 8 kg
1 x 10 x 10 kg
3 x 8 x 13 kg
1 x 12 x 8 kg

DB lateral raise
3 x 12 x 5 kg

Ab crunch
2 x 35

DB seated alternated bicep curl
3 x 15 x 5 kg

DB triceps kickback
1 x 12 x 5 kg
3 x 10 x 8 kg
1 x 12 x 5 kg

DB front raise
3 x 12 x 5 kg

27/7/12

Chin up
1 x 3

BB hack squat
1 x 8 x 20 kg
5 x 5 x 30 kg
1 x 8 x 20 kg

DB lunges
2 x 10 x 5 kg

Ab crunch
2 x 35

1/8/12

Chin up
1 x 5

BB Deadlift
1 x 12 x 20 kg
1 x 8 x 40 kg
2 x 5 x 60 kg
1 x 5 x 63 kg
1 x 8 x 40 kg
1 x 12 x 20 kg

BB Floor press
1 x 12 x 23 kg
5 x 5 x 33 kg
1 x 12 x 23 kg

DB Fly
3 x 15 x 5 kg

DB Floor press
1 x 15 x 5 kg
3 x 11 x 8 kg
1 x 15 x 5 kg

Ab crunch
2 x 35

Futsal 1.5 hrs

3/8/12

DB standing bicep curl
1 x 15 x 5 kg
3 x 10 x 8 kg
1 x 15 x 5 kg

DB seated overhead triceps extension
1 x 15 x 8 kg
1 x 11 x 10 kg
3 x 8 x 13 kg
1 x 12 x 10 kg
1 x 15 x 8 kg

DB front raise
3 x 13 x 5 kg

Ab crunch
2 x 35

DB seated alternated bicep curl
3 x 15 x 5 kg (left)
3 x 12 x 8 kg (right)

DB triceps kickback
3 x 12 x 8 kg

DB lateral raise
2 x 12 x 5 kg

12/8/12

BB Floor press
1 x 13 x 23 kg
5 x 6 x 33 kg
1 x 13 x 23 kg

BB Deadlift
1 x 10 x 20 kg
1 x 7 x 40 kg
2 x 5 x 60 kg
2 x 5 x 63 kg
1 x 7 x 40 kg
1 x 10 x 20 kg

DB Floor press
1 x 15 x 5 kg
4 x 10 x 8 kg
1 x 15 x 5 kg

DB Fly
4 x 10 x 5 kg

15/8/12

DB standing bicep curl
1 x 15 x 5 kg
4 x 10 x 8 kg
1 x 15 x 5 kg

DB seated overhead triceps extension
2 x 15 x 8 kg
2 x 11 x 10 kg
3 x 8 x 13 kg
2 x 12 x 10 kg
2 x 15 x 8 kg

DB lateral raise
4 x 12 x 5 kg

Ab crunch
2 x 35

DB seated alternated bicep curl
3 x 10 x 15 lb (left)
3 x 10 x 8 kg (right)

21/8/12

BB Floor press
1 x 12 x 25 kg
2 x 5 x 35 kg
3 x 6 x 33 kg
1 x 12 x 23 kg

BB Deadlift
1 x 10 x 20 kg
1 x 7 x 40 kg
3 x 5 x 65 kg
1 x 5 x 60 kg
1 x 7 x 40 kg

DB Fly
5 x 12 x 5 kg

Ab crunch
2 x 35

24/8/12

DB standing bicep curl
1 x 15 x 5 kg
5 x 9 x 8 kg
1 x 15 x 5 kg

DB seated overhead triceps extension
1 x 15 x 8 kg
1 x 12 x 10 kg
4 x 8 x 13 kg
1 x 12 x 10 kg
1 x 15 x 8 kg

DB front raise
5 x 10 x 5 kg

Ab crunch
2 x 35

DB seated alternated bicep curl
3 x 10 x 8 kg

DB triceps kickback
3 x 12 x 8 kg

DB lateral raise
4 x 10 x 5 kg

31/8/12

BB Floor press
2 x 11 x 25 kg
4 x 5 x 35 kg
2 x 9 x 25 kg

BB Deadlift
1 x 10 x 20 kg
1 x 7 x 40 kg
3 x 5 x 65 kg

DB Fly
3 x 12 x 5 kg

4/9/12

DB standing alternated bicep curl
2 x 10 x 8 kg
3 x 6 x 10 kg
1 x 10 x 8 kg

DB seated overhead triceps extension
2 x 12 x 10 kg
2 x 8 x 13 kg
2 x 12 x 10 kg

DB lateral raise
4 x 10 x 5 kg

Ab crunch
3 x 35

18/11/12

BB Floor press
1 x 12 x 20 kg
3 x 6 x 30 kg
1 x 12 x 20 kg

Ab crunch
2 x 35

BB Deadlift
1 x 8 x 20 kg
1 x 6 x 40 kg
1 x 5 x 60 kg

DB Fly
3 x 15 x 5 kg

DB standing alternated bicep curl
2 x 8 x 10 kg

Slowly easing back after 2 month hiatus...

24/11/12

DB standing alternated bicep curl
1 x 12 x 5 kg
3 x 8 x 10 kg
1 x 12 x 5 kg

DB triceps kickback
3 x 12 x 10 kg

DB lateral raise
3 x 12 x 5 kg

------------------------------------------------------------------

27/11/12

BB Floor press
1 x 12 x 20 kg
4 x 5 x 30 kg
1 x 12 x 20 kg

BB hack squat
4 x 6 x 20 kg

DB Fly
3 x 12 x 5 kg

Ab crunch
2 x 35

15/12/12

DB standing alternated bicep curl
3 x 8 x 10 kg

DB triceps kickback
3 x 10 x 10 kg

DB front raise
3 x 12 x 15 lbs

Ab crunch
2 x 30

Cardio - 8 mins

25/12/12

Chin up
1 x 4

BB Deadlift
1 x 10 x 20 kg
1 x 8 x 40 kg
3 x 5 x 60 kg

BB Floor press
1 x 12 x 20 kg
5 x 5 x 30 kg

Ab crunch
2 x 35

5/1/13

Chin up
1 x 5

BB Floor press
1 x 13 x 20 kg
5 x 6 x 30 kg

DB standing alternated bicep curl
3 x 8 x 10 kg

DB Floor press
3 x 10 x 8 kg

DB standing bicep curl
2 x 12 x 8 kg

Ab crunch
2 x 30

12/1/12

Chin up
1 x 5

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

DB standing alternated bicep curl
3 x 15 x 8 kg

DB triceps kickback
2 x 15 x 10 kg

DB front raise
2 x 15 x 5 kg

17/1/13

BB Floor press
1 x 12 x 20 kg
1 x 5 x 30 kg
5 x 5 x 33 kg

DB front raise
3 x 15 x 15 lb

DB Floor press
3 x 12 x 8 kg

DB lateral raise
3 x 12 x 5 kg

Ab crunch
2 x 35

Chin up
1 x 3

22/1/13

BB Floor press
1 x 12 x 20 kg
5 x 6 x 33 kg

DB triceps kickback
3 x 15 x 10 kg

DB Fly
3 x 12 x 8 kg

DB Floor press
3 x 12 x 8 kg

DB Overhead Triceps Extension
1 x 6 x 13 kg
1 x 2 x 13 kg (fail)

Ab crunch
2 x 35

5/2/13

BB Floor press
1 x 15 x 20 kg
6 x 6 x 33 kg

BB Pendlay row
3 x 10 x 20 kg

DB Floor press
3 x 12 x 8 kg

Ab crunch
2 x 35

DB standing bicep curl
2 x 12 x 8 kg

Plank - 1 min

17/2/13

BB Floor press
1 x 15 x 20 kg
5 x 5 x 35 kg

DB Front raise
3 x 15 x 15 lb

DB Fly
3 x 10 x 8

DB Lateral raise
3 x 12 x 15 lb

DB Floor press
3 x 12 x 8 kg

Ab crunch
2 x 35

20/2/13

Chin up
1 x 5

DB standing alternated bicep curl
3 x 10 x 10 kg
2 x 5 x 13 kg

DB Seated Overhead Triceps Extension
2 x 10 x 10 kg
5 x 5 x 13 kg

DB Single Arm Overhead Triceps Extension
3 x 12 x 3 kg

BB Pendlay row
4 x 10 x 25 kg

DB triceps kickback
3 x 12 x 13 kg

Ab crunch
2 x 35

21/2/13

Chin up
1 x 6

DB Standing DB Calf raise
3 x 15 x 13 kg

BB Hack squat
3 x 8 x 25 kg

Ab crunch
2 x 35

DB Lunge
2 x 8 x 5 kg

26/2/13

BB Floor press
1 x 15 x 20 kg
5 x 6 x 35 kg

DB Lateral raise
4 x 15 x 5 kg

DB Floor press
4 x 12 x 8 kg

DB Front raise
1 x 12 x 15 lb
3 x 6 x 8 kg
1 x 12 x 15 lb

DB Fly
2 x 12 x 8 kg
1 x 15 x 5 kg

Ab crunch
2 x 35

28/2/13

Chin up
1 x 6

DB Overhead triceps extension
2 x 12 x 10 kg
2 x 8 x 13 kg
2 x 12 x 10 kg

DB Standing bicep curl
3 x 10 x 10 kg

DB Triceps kickback
1 x 15 x 10 kg
3 x 10 x 13 kg
1 x 15 x 10 kg

DB Single Arm Overhead Triceps Extension
2 x 8 x 3 kg

Ab crunch
2 x 35

2/3/13

BB Deadlift
1 x 8 x 40 kg
3 x 5 x 65 kg

BB Pendlay row
1 x 10 x 20 kg
3 x 10 x 25 kg

DB Standing bicep curl
4 x 5 x 13 kg

Ab crunch
2 x 35

Plank
2 x 1 min

Chin up
1 x 5

7/3/13

Chin up
1 x 7

DB Floor press
4 x 10 x 10 kg

DB Front raise
1 x 15 x 15 lb
4 x 8 x 8 kg

DB Fly
3 x 10 x 10 kg

Ab crunch
2 x 35

10/3/13

DB Seated Overhead Triceps Extension
3 x 12 x 10 kg
3 x 8 x 13 kg

DB Standing Alternate Bicep Curl
3 x 10 x 10 kg

DB Triceps Kickback
3 x 12 x 10 kg
3 x 10 x 13 kg

DB Seated Alternate Bicep Curl
2 x 10 x 10 kg
1 x 7 x 10 kg

Ab crunch
2 x 35

13/3/13

BB Deadlift
1 x 8 x 40 kg
3 x 5 x 65 kg

BB Pendlay row
1 x 10 x 20 kg
5 x 8 x 25 kg

Ab crunch
2 x 35

Plank
2 x 1 min

DB Standing bicep curl
2 x 10 x 10 kg

15/3/13

BB Floor press
1 x 10 x 25 kg
5 x 6 x 35 kg

DB Front raise
4 x 10 x 8 kg

DB Floor press
4 x 10 x 10 kg

DB Lateral raise
4 x 10 x 15 lb

DB Fly
3 x 10 x 8 kg
1 x 7 x 8 kg

Ab crunch
2 x 35

Plank
2 x 1 min

18/3/13

BB Standing military press
3 x 10 x 10 kg

DB Triceps kickback
1 x 12 x 10 kg
3 x 10 x 13 kg

DB Overhead triceps extension
3 x 10 x 13 kg

DB Seated military press
4 x 10 x 5 kg

Leg raise
2 x 15

Plank
2 x 1 min

Ab crunch
2 x 35

Chin up
1 x 7

20/3/13

BB Deadlift
1 x 5 x 40 kg
1 x 5 x 60 kg
2 x 5 x 68 kg
1 x 5 x 60 kg

BB Pendlay row
1 x 12 x 20 kg
4 x 8 x 30 kg

Chin up
1 x 6

Ab crunch
2 x 35

Plank
2 x 1 min

22/3/13

BB Floor press
1 x 15 x 20 kg
4 x 5 x 38 kg

DB Front raise
5 x 8 x 8 kg

DB Floor press
5 x 12 x 10 kg

DB Lateral raise
4 x 8 x 8 kg

DB Fly
3 x 8 x 8 kg

Ab crunch
2 x 35

Plank
2 x 70 secs

25/3/13

Chin up
1 x 8

DB Lunges
3 x 8 x 8 kg

DB Standing calf raise
4 x 15 x 13 kg

DB Standing bicep curl
3 x 10 x 10 kg
3 x 5 x 13 kg

BB Hack squat
3 x 10 x 25 kg

Ab crunch
2 x 35

Leg raise
2 x 20

Plank
2 x 80 secs

27/3/13

Pull up
1 x 5

DB Overhead triceps extension
1 x 12 x 10 kg
4 x 10 x 13 kg

BB Standing military press
3 x 10 x 10 kg
5 x 5 x 13 kg

DB Triceps kickback
3 x 12 x 13 kg

DB Seated military press
3 x 10 x 5 kg

DB Row
3 x 12 x 5 kg

Ab crunch
2 x 35

Leg raise
2 x 20

Plank
2 x 80 secs

31/3/13

Pull up
2 x 6

Chin up
2 x 6

BB Deadlift
1 x 5 x 40 kg
2 x 5 x 65 kg
2 x 5 x 68 kg

BB Pendlay row
3 x 8 x 30 kg

DB Pendlay row
5 x 10 x 8 kg

Ab crunch
2 x 35

Plank
2 x 80 secs