have to write a journal... always forgot how much i lifted... cant improve it...

warning... light weights are used... dun laugh at me puhlezz...

all weights described are without the barbell weight.. just the plates..

monday bicep back

EZ bar curl
7.5kg x12
10 kg x10
11.125kg x8
12.5 x6

preacher curl
7.5kg x12
10kg x10
11.125kg x6

side curl
7.5kg x12
10kg x10
12kg x8

back

lat pull down
35kg x12
40kg x10
45kg x8
50kg x6
55kg x4

cable row
?? forgot...

lat row
?? forgot...

did not do deadlift... class starting..

---

Added on May 18, 2012, 8:20 pmskipped few training journal...

oh wel... today... chest, shoulder, tris

bench
12kg 12
15kg 10
17.5kg 8
20kg 6
22.5kg 3

dumbell press

12.5kg 12
15kg 10
17.5kg 8
20kg 6
22.5kg 3

incline dumbell

15kg 10
17.5kg 8
20kg 6

machine fly
40kg 12
45kg 8
55kg 6

smith shoulder

20kg 10
20kg 8
20kg 6

dumbell side raise
7.5kg 12
7.5kg 10
10kg 6

lateral raise
7.5kg 12
10kg 10
12.5kg 6

reverse one hand pulldown
10kg 20
10kg 12
15kg 6

one hand pull down

10kg 12
10kg 10
15kg 6

pull down

30kg 15
35kg 12
40kg 10

today felt exhausted... thats all i did... should've put shoulders on another day

---

Added on May 23, 2012, 12:41 amtuesday bicep legs

EZ bar curl
8.75kg x12
10 kg x10
11.25kg x8
12.5 x6
13.75x2
13.75x2

preacher curl
7.5kg x12
10kg x6
10kg x6

side curl
7.5kg x12
10kg x10
12.5kg x8

seated dumbell curl

10kg 12
12.5kg 10

legs

squat

10kg x15
40kg x 8
40kg x 6

leg press

80kg x12
120kg x6
120kgx6

calf raises
40kg x35
45kg x35
50kg x30

quads machine
??????

---

Added on June 6, 2012, 2:09 amEZ bar curl
10kg x 8
12kg x 8
10kg x 6
13.25kg x4
13.25kgx4
13.25kgx4
(wanna do burn set but phailed... too tired)

preacher curl
10kgx8
11.25kgx5
11.25kgx4

side curl
10kgx8
15kgx8
12.5kgx8

back

deadlift
20kgx8
30kgx8
35kgx6

lat pull down
50kgx8
55kgx8
60kgx6

thats all manage to do... gym closing... went too late...


This post has been edited by justin_5: Jun 6 2012, 02:09 AM

Current weight 83kg (such a fatass)

Tuesday-Leg Day

Squat

2x12 10kg plates per side
1x12 20kg pps
1x12 30kg pps
1x8 35kg pps

Leg Press

2x12 80kg
1x12 120kg
1x12 160kg
1x12 180kg

Leg Extensions

1x12 45kg
1x12 50kg
1x12 55kg

Leg Curl

1x12 40kg
1x12 45kg
1x12 50kg

Calf Raises

1x45 50kg
1x45 55kg
1x45 60kg

Good thread and I think it's a best way to get many workout ideas from many different people. I must say that workout is important for everyone so for getting more workout ideas you can contact with us.
lakecountybootcamps

This post has been edited by Ricky100: Oct 30 2013, 03:19 PM

You are right Ricky,its really a great post and i also got so many workout ideas. I will keep this workout information in my mind and will try to share with other people.
Brienshamp Personal Trainer

This post has been edited by MichaelAnsara: Apr 5 2014, 01:36 PM