15/12/2014
Legs' workout

Squat
Warm up - bar x 15
40kg x 10
40kg x 10
49kg x 7
51.2kg x 5


Barbell Lunge

skipped, right leg was stiffed

Seated Leg Press

warm up 100kg x 10
180kg x 9
190kg x 8
200kg x 7
210kg x 7

Seated Leg Raise Machine

70kg x 11
90kg x 9
100kg x 8
110 x 8
120 x 5

Sissy squat (Body weight)

10
10
5

Lying Leg Curl

- No

8/10

You calculate the total weights that you lifted so it doesnt make sense if you don't include them.
Barbell 20kg + Weight place 20kg x 2 = 60kg. Yes it is 60kg.

Only dumbbell is per side. Not total up.

I see. Haha, all these years never really think of this question. Just thinking of lifting heavier and heavier. Nice info for the weight of dumbbell and barbell dude.

16/12/2014

Chest
Bench Press
Warm up set
Empty bar x 15
20kg x 10

workout set
31.6kg x 15
36.2kg x 10
40.8kg x 5 / 30kg x 5 / 22.6kg x 5

Incline Bench Press

20.2kg x 10
24.8kg x 6
27.2kg x 6
29.4kg x 5

Decline Bench Press

27.0kg x 10
31.6kg x 6
31.6kg x 5 / 22.2kg x 5 / 20kg x 5

Dip

X6
X5
X5

17/12/2014
Barbell Roll

30kg x 12
34.6kg x 12
39.2kg x 8

Seated Cable Rows

30kg x 12 warm up

60 x 14
70 x 11
70 x 10
80 x 8
90lbs x 7

Standing Rope Pull

40lbs x 10
90lbs x 12
100lbs x 12 (Form might be wrong)
100lbs x 9
100lbs x4

Lat Pulldown

40lbs x15
60lbs x 14
70lbs x 10
80lbs x 8


One Arm Dumbbell Row

15kg x 10
17.5kg x 9
20kg x 8

Shoulders

18/12/2014
Dumbbell Shoulder Press
Warm up - 7.5kg x 15

20kg x 9
20kg x 7
22.5kg x 5
22.5kg x 4 (Go heavy this time)


Standing Dumbbell Side Raise
7.5kg x 12
7.5kg x 8
7.5 x 8 / 5kg x 5 / 3kg x6

Seated Dumbbell Raise
6kg x 14
7.5kg x 12
7.5kg x 10
10kg x 7 (Hard)

Posterior cable pull
warm up - x 15

9.1kg x 15
13.6kg x 8
13.6kg x 8

Dumbbell Shrug

25kg x15
30kg x 14
35kg x 10

Afternoon

Triceps
Seated Overhead Triceps Extension
20kg x 10
20kg x 12
25kg x 9
25kg x 6

Triceps Pushdown
80kg x 12
90kg x 8
100kg x 7
110kg x 6

Skull Cruncher

20kg x 11
20kg x 9
25kg x 7
25kg x 5

Triceps Kickback
10kg x 10
10kg x 10
10kg x 10

This post has been edited by twhong_91: Dec 30 2014, 06:46 PM

19/12/2014

Biceps

Incline Dumbbell Curl
12.5kg x 8
12.5kg x 6
12.5kg x 4
12.5kg x 5

EZ Bar Biceps Curl
20kg x 10
25kg x 6
25kg x 6
25kg x 5

Preacher Curl

15kg x 8
15kg x 8
15kg x 7
20kg x 4

Hammer Curl

15kg x 7
15kg x 6
15kg x 5

Concentration Curl

7.5kg x 10
7.5kg x 9
7.5kg x 8

Time to update my training log
5/1/2015
Bench Press
Warm up
Empty bar x 15
20kg x 15

30kg x 15
40.4kg x 9
40.4kg x 7 (last 2 reps help by spotter)
40.4kg x 5 (last rep help by spotter)

Incline Dumbbell Press
17.5kg x 11
17.5kg x 8
17.5kg x 5
17.5kg x 7 (spotter)

Dips
x12
x9
x8
x5

Triceps
Dumbbell Overhead Triceps Extension
12.5kg x 12 (too light)
15kg x 15
17.5kg x 11
17.5kg x 9

Skull crusher
New EZ bar (Heavier)
5kg x 15
10kg x 11
15kg x 7 (Spotter)
15kg x 6 (last rep help by spotter)

Triceps Pushdown
80lbs x 11
90lbs x 7
90lbs x 5
90lbs x 5

Abs exercise

Update my training log before my lazy worm kicks in

Shoulders
Shoulder Press
Warm up
7.5kg x 15
10kg x 10

Workout set
17.5kg x 12
17.5kg x 8
17.5kg x 6
17.5kg x 5 (Trying to do at least 8 reps per set before i start to use 20kg)

Standing Dumbbell Side Raise
7.5kg x 12
7.5kg x 10
7.5kg x 8
7.5kg x 10

Seated Dumbbell Raise
7.5kg x 13
7.5kg x 10
7.5kg x 10
7.5kg x 9

Dumbbell Shrug
35kg x 12
35kg x 10
35kg x 10

Posterior Cable Pull
20lbs x 10
20lbs x 12
20lbs x 10
20lbs x 10

Abs exercises

12/1/2015
Chest supersets with Triceps

Bench Press / Rope Triceps Pushdown
36kg x 12 / 3 plates x 8
36kg x 12 / 2 plates x 10
36kg x 10 / 2 plates x 10
36kg x 7 / 2 plates x 10

Incline Dumbbell Press / Dumbbell Overhead Triceps Extension
17.5kg x 10 / 20kg x 7
17.5kg x 8 / 20kg x 7
17.5kg x 7 / 20kg x 6
17.5kg x 7 / 20kg x 5 (20kg is too heavy for superset)

Dip / Skull crusher
x 10 / 10kg (New EZ bar) x 8
x 8 / 10kg x 11
x 6 / 10kg x 10
wanted to try another set but failed to perform dip. lol

Abs exercise

8/10

16/12/2014

Chest
Bench Press
Warm up set
Empty bar x 10
20kg x 10

workout set
30kg x 10
35kg x 8
35kg x 8
37.5kg x 7 (last 3 reps spotted)

Incline Bench Press

20kg x 10
22.5kg x 7
25kg x 8 (last 3 reps spotted)
27.5kg x 7 (last 3 rep spotted)

Dip

x 10 (4 sets)

5 weeks transformation


This post has been edited by twhong_91: Jan 24 2015, 10:25 PM

1/2/2015

Back workout
Pull up
x 10 | x 8 | x 6

Barbell Bent Over Row
20kg x 12
30kg x 10 (left side is lighter than the right side) lol
30kg x 9
30kg x 8
30kg x 8

Seated Cable Rows
80lbs x 10
90lbs x 10
90lbs x 10

EZ Bar Wide Grip Curl
15kg x 10
20kg x 10
20kg x 10
20kg x pause 8 cont 2

Chin up (No energy to do chin up)
Pause 4 cont 2
Pause 4 cont 2
x 4

Biceps Cable Concentration Curl
20lbs x 15
30lbs x 10
30lbs x 6 | 20lbs x 10 | 10lbs x 20

Shoulders
Shoulder Press
Warm up
10kg x 10

Workout set
15kg x 10 | 12.5kg x 10 | 10kg x 5 cont 5
15kg x 6 cont 3
15kg x 5 cont 2
15kg x 5 cont 3 (Not pressing with 17.5kg because I could not do a minimum of 8 reps)

Standing Dumbbell Side Raise
7.5kg x 11
7.5kg x 11
7.5kg x 10
7.5kg x 10 | 5kg x 5 cont 7

Seated Dumbbell Raise
7.5kg x 10
7.5kg x 9
7.5kg x 8
7.5kg x 8


Posterior Cable Pull (center)
10lbs x 15
10lbs x 15
10lbs x 15

Abs exercises

Abs Pull down
90lbs x 30
90lbs x 20
90lbs x 20
90lbs x 16

5/2/2015

Incline Dumbbell Bench Press
Warm up
10kg x 10
10kg x 10

Workout set
15kg x 10
15kg x 8
15kg x 8 cont 2
15kg x 7 cont 4

Bench press
20kg x 10
30kg x 9
30kg x 8
32.5kg x 6
32.5kg x 5

Dip
X10
x 9
x 7 cont 3
x 6 cont 3

Abs roller
X10 | x 10 | x 6 | x 6

Abs Leg raise
x8 | x 9 | x 8 | x 8

8/10

11/2/2015
Incline Dumbbell Press
Warm up
5kg x 10

Workout set
15kg x 10
15kg x 10
15kg x 10
15kg x 7 cont 3

Seated Machine Chest Push
15kg x 10
20kg x 10
22.5kg x 6 cont 2
22.5kg x 5 cont 2

Bench Press
25kg x 10
30kg x 6 cont 3
30kg x 6 cont 3
32.5kg x 5 cont 2

Dips
X10 | x 10 | x 8 cont 2 | x 8 cont 2

Triceps Rope Pull Down
20lbs x 15
30lbs x 6 cont 4
30lbs x 7 cont 3
30lbs x 6 cont 4

Skull Crusher
20kg x 8 cont 2
20kg x 6 cont 3
20kg x 5 cont 2

One Hand Dumbbell Triceps Push
7.5kg x 10
7.5kg x 10

8/10

Bench Press
Warm up
Empty bar x 20


50kg x 12 (Include barbell)
54.6kg x 10
59.2kg x 8
61.4kg x 4 2
61.4kg x 4 2

Incline Dumbbell Press
15kg x 11
15kg x 10
17.5kg x 8
17.5kg x 5 3

Dumbbell Push up
15kg x 20
17.5kg x 12
20kg x10

Dips
x8
x10
x8
x8

Triceps
Rope Pull Down
20lbs x 20
20lbs x 10
20lbs x 10

Dumbbell Overhead Triceps Extension

15kg x 15
17.5kg x 12
17.5kg x 11