Workout days - Monday, Wednesday, Friday

Monday - Chest - 1) Incline dumbbell press
2) Bench press
3) Dumbbell decline press
4) Dumbbell incline fly / Machine fly

Triceps - 1) Barbell lying triceps extension
2) Dumbbell standing triceps extension
3) Dumbbell one Arm Triceps extension
4) dip/triceps pushdown

Wednesday - Shoulders - 1) Barbell behind the neck press
2) Barbell Shoulder press
3) Lateral dumbbell raise
4) Dumbbell front raise
5) Dumbbell/Barbell shrug

Biceps - 1) Barbell curl
2) Dumbbell curl
3) Hammer curl
4) Preacher Machine curl

Friday - Back - 1) Machine assisted pull up
2) T-bar row
3) Wide grip pull down behind the neck
4) Cable seated row
5) Dumbbell row

Legs - 1) Squat
2) Narrow leg press machine
3) Hamstring curl
4) Standing barbell raise

What I eat:
Workout day: 1) 6 eggs + 2 bananas + fish oil (pre-workout)
2) 2 scoops of whey protein (post-workout)
3) Chicken rice
4) 250ml milk
5) Oat + vege + chicken breast
6) 1 scoop of whey protein + fish oil (before bed)

Non workout day: exclude post-workout supplement

I started lifting for 6 months when I was in form 6 and stopped due to my broken collarbone. Now, I starting to go to gym again and I will change my workout routine every month. Hopefully can become muscular as soon as possible. Any comment/feedback please do let me know.

This post has been edited by twhong_91: Apr 27 2013, 01:41 PM

New routine - updated

Chest
1) Incline barbell press + Incline dumbbell fly (Super set) - 4 sets
2) Dumbbell press - 3 sets
3) Dumbbell decline press - 3 sets

What I eat:
1) Oat + Banana + half scoop of whey + fish oil + tomatoes (Pre-work out)
2) 2 scoops of whey (post work out)
3) Vege + chicken breast + Tofu + 2 eggs
4) bun + milk + 2 eggs / 5eggs
5) Vege + chicken breast + 3 eggs
6) 1 scoop of whey mix wif milk (before bed)

This post has been edited by twhong_91: May 10 2013, 10:44 PM

20/05/2013

Chest
Incline dumbbell press
Barbell press
Dumbbell fly + Machine Fly (superset)

Biceps
preacher machine curl
barbell curl + dumbbell curl (superset)
hammer curl
concentration curl

1 gardenia bun + 150ml milk + coffee (pre-work)
2 scoops of whey (post-work)
2 potatoes + vege + chicken breast + white rice
chicken brest + vege
Fish + egg + vege
chicken breast + white rice + vege
1 scoop of whey + 2 eggs (pre-bed)

This post has been edited by twhong_91: May 20 2013, 10:09 PM

23/05/2013

Shoulders
Dumbbell press 5kgx10 7.5kgx10 7.5kgx8
Dumbbell front raise 2.5kgx12 5kgx10 5kgx10
Dumbbell lateral raise 2.5gx12 5kgx10 5kgx10
Barbell front shrug 15kgx20 20kgx20 20kgx20
Dumbbell shrug 7.5kgx25 10kgx25 10kgx25

Triceps
Ez bar seated overhead extension 5kgx12 7.5kgx12 7.5kgx10
Triceps pushdown 60x15 70x10 70x12
Triceps pushdown (rope) 30x10 20x12 20x12 10x12
Dumbbell One-Arm Triceps Extension 2.5kgx12 5kgx10 5kgx10

25/5/2013

Friday - Back - 1) Machine assisted pull up 4sets(9)x10
2) Wide grip pull down behind the neck 50x10 50x10 60x10
3) Cable seated row 70x12 80x10 90x10 100x8
4) T-bar row 35kgx10 40kgx10 40kgx10

Legs - 1) Squat 35x12 40x10 45x10
2) Narrow leg press machine 90x10 100x10 110x8
3) Standing barbell raise 35x10 35x10 35x10

oat,bananax3,coffee, 1 whole egg (Pre workout)
2scoops of whey protein (Post workout)
white rice+chicken+vege
Fish+2eggs

after much considerations, i have decided to go back to the gym and started to lift again.

26/11/2014
Legs' workout
Squat (5x5)
20kgs x 5
22.5kgs x 5
22.5kgs x 5
25kgs x 4
25kgs x 4
(Last rep was hard after the 4th rep)

Front squat (First time doing it, not so good form because I did not know how to hold the barbell correctly)
10kgs x 10
10kgs x 10
10kgs x 10

Sissy squat (Body weight)
10
10
10

Seated Leg Press

Warm up - 100kg
150kgs x 10
160kgs x 8
170kgs x 8

Lying Leg Curl

10kgs x 10
10kgs x 8
10kgs x 8

Shoulders -
1) Dumbbell Press (Drop set)
Warm up 2.5kgs x 15
15kg x 10
10kg x till failure
5kg x till failure

2) Barbell Overhead Press

10kg x 15
15kg x 10
20kg x 8

3) Alternate Deltoid Raise

2.5kg x 15 (drop set with small plate)
2.5kg x15
2.5kg x 15

4) Rear Dumbbell Raise

2.5kg small plate x 15
2.5kg + 1.25kg small plate x 15
2.5kg + 1.25ks small plate x 15

5) Machine shrug

Max weight x 10 (3 sets)

Calves

Standing Barbell Calf Raise

30kg x 25
40kg x 25

Calf Press superset with standing calf raise

8 Plates (4 Plates each side) x 10 + 50 times of standing calf raise x 2 sets

28/11/2014

Incline Dumbbell Curl

10kg x 12
12.5kg x 8
12.5kg x 8

EZ Bar Curl

5kg x 10
7.5kg x 10
10kg x 8

Preacher Curl

5kg x 10
7.5kg x 10
10kg x 8

Hammer Curl

12.5kg x 10
15kg x 6
15kg x 6

Concentration Curl

2.5kg x 15
5kg x 6
5kg x 5

This post has been edited by twhong_91: Nov 30 2014, 08:03 PM

1/12/2014
Legs' workout

Squat (5x5)

20kg x 5
24.5kg x 5
26.8kg x 5
27.9kg x 4
27.9kg x 3 (Struggling to do the last rep)

Front squat (Cancelled front squat because my form was terrible)

Barbell Lunge

11.3kg x 8
11.3kg x 5
11.3kg x 5

(My left quad was weak, unable to perform)

Sissy squat (Body weight)
10
10
10

Seated Leg Press

Warm up - 100kg

170kg x 10
180kg x 8
190kg x 8

Lying Leg Curl

- No

2/12/2014

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

workout set
30kg x 8
34.6kg x 7
36.8kg x 5 / 22.2kg x 9 / 13.2kg x 14 (Drop set, *Wondering whether i was dropping too much weight, can be improved)

Incline Bench Press
20kg x 10
29.2kg x 6
29..2kg x 8 / 20.6 x 10 / 18.4 x 8

Decline Bench Press

20kg x 11
24.6kg x 7
24.6kg x 9 / 20 x 9 / 11.4 x 9

Calf Workout

Seated Calf Raise superset with Standing Calf Raise
40kg x till failure / x 50 x 3 sets

3/12/2014

Pull Up
5
5
3

(Dont have the strength to do pull ups currently)

Barbell Roll
30kg x 11
30kg x 10
30kg x 9

Seated Cable Rows

30kg x 12 warm up

60kg x 12
60kg x 11
70kg x 7
80kg x 5

Standing Rope Pull
60kg x 14
70kg x 14
80kg x 14
90kg x 10
100kg x 8

(Can start at 80kg next time, however, form was ugly for 100kg)

Lat Pulldown

60g x 10
70kg x 9 (with spotter)
80kg x 5 (with spotter)

Too Heavy, start with 50kg next time.

One Arm Dumbbell Row

12.5kg x 15
15kg x 10
17.5kg x 8

Great workout

Shoulders

4/12/2014
Dumbbell Shoulder Press
Warm up - 7.5kg x 15

Drop set
20kg x 10 / 15kg x 10 / 12.5kg x 8
20kg x 8 / 15 kg x 6 12.5kg x 5
20kg x 4 / 15kg x 4 / 12.5kg x 4
(Got weaker after each of the drop set)

Standing Dumbbell Side Raise
7.5kg x 9
7.5kg x 10
7.5 x 9 / 3kg x 15 (Drop set)

Seated Dumbbell Raise
6kg x 10 / 3kg x10
6kg x 8 / 3 kg x 10
6kg x 6 / 3kg x 10

Dumbbell Shrug

25kg x 10
25kg x 10
25kg x 10

Nice workout but felt tired due to not enough of sleep.

5/12/2014

Arms
Biceps superset with triceps

Incline Dumbbell Curl / Seated Overhead Triceps Extension
12.5kg x 11 / 15kg x 13
12.5kg x 7 / 15kg x 15
12.5kg x 6 / 15kg x 15 (Can increase to 20 kg next time)

EZ Bar Biceps Curl / Triceps Pushdown
15kg x 14 / 60kg x 15
20kg x 9 / 70 x 15
20kg x 8 / 80 x 12
20kg x 7 / 90 x 10

Preacher Curl / Skull Cruncher

15kg x 7 / 10kg x 15
15kg x 9 / 15kg x 12
20kg x 5 / 20kg x 10

Hammer Curl / Standing One Arm Triceps Extension

15kg x 8 / 7.5kg x 15
15kg x 7 / 7.5kg x 15
15kg x 8 / 7.5kg x 15

Concentration Curl / Triceps Cable Pushdown

7.5kg x 12 / 20kg x 20
10kg x 8 (left) 10 (right) / 30kg x 13
10kg x 7 / 30kg x 13

Forearm
40kg
40kg
50kg

Freaking Awesome!

9/12/2014
Legs' workout

Squat

20kg x 10
24.5kg x 7
24.5kg x 5
24.5kg x 4


Barbell Lunge

10kg x 5
10kg x 5
10kg x 5


Sissy squat (Body weight)

15
10
7

Seated Leg Raise Machine

50kg x 10
60kg x 10
80kg x 9
100 x 7
110 x 6

Lying Leg Curl

- No

On low carbs currently to shred some fats (Since yesterday)

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

workout set
30kg x 15
34.6kg x 10
39.2kg x 6 / 30kg x 7 / 22.6kg x 6 (much stronger on low carbs lol)

Incline Bench Press
20kg x 10
24.6kg x 8
26.8kg x 6 / 20kg x 5 / 18kg x 12

Decline Bench Press

24.6kg x 12
26.8kg x 6
26.8kg x 6
26.8kg x 6 / 22.2kg x 5 / 20kg x 5 (awww)


Great workout 8/10

10/12/2014

Barbell Roll
20kg x 15
30kg x 12
30kg x 10
34.6kg x 8

Seated Cable Rows

30kg x 12 warm up

60kg x 14
70kg x 10
70kg x 8
80kg x 6

Standing Rope Pull
80kg x 15
90kg x 9
100kg x 10
110kg x 7

Lat Pulldown

60g x 12
70kg x 11
80kg x 10 (with spotter)


One Arm Dumbbell Row

15kg x 10
15kg x 10
17.5kg x 8

last
60 max

Great workout

Shoulders

11/12/2014
Dumbbell Shoulder Press
Warm up - 7.5kg x 15

Drop set
20kg x 12 / 15kg x 7 / 12.5kg x 6
20kg x 8 / 15 kg x 6 12.5kg x 6
20kg x 6 / 15kg x 5 / 12.5kg x 6
(Got weaker after each of the drop set)

Standing Dumbbell Side Raise
7.5kg x 12
7.5kg x 10
7.5 x 9 / 3kg x 7 (Drop set) - try harder

Seated Dumbbell Raise
6kg x 10
6kg x 10 / 3 kg x 9
6kg x 8 / 3kg x 8

Posterior cable pull
warm up - x 15
10kg x 15
10kg x 12
10kg x 9

Dumbbell Shrug

20kg x 15
20kg x 10
20kg x 10

some randum guy was using the 25kg dumbbells. :yawn:

8/10

FYI, the barbell alone already 20kg. So, your total squat is 40kg.

i see. but i don't know whether most of them include their barbell weight or not haha. actually my squat for 20kg is only for one side, which means actually it should be 20+20+barbell = 60kg?

12/12/2014

Arms
Did not do a superset

Incline Dumbbell Curl / Seated Overhead Triceps Extension
12.5kg x 9 / 20kg x 8
12.5kg x 7 / 20kg x 10
12.5kg x 4 / 20kg x 8
12.5kg x 4

EZ Bar Biceps Curl / Triceps Pushdown
20kg x 10 / 70kg x 13
20kg x 8 / 80 x 14
20kg x 7 / 90 x 10
20kg x 5 / 100 x 6

Preacher Curl / Skull Cruncher

15kg x 12 / 20kg x 11
20kg x 7 (with spotter) / 20kg x 8
20kg x 3 (no spotter) / 20kg x 10
20kg x 3 (no spotter)

Hammer Curl / Standing One Arm Triceps Extension

15kg x 6 / 7.5kg x 15
15kg x 7 / 7.5kg x 15
15kg x 6 / 7.5kg x 15

Concentration Curl

7.5kg x 10
10kg x 5 (left) 7 (right)
10kg x 5 (left) 6 (right)

7/10
Pretty tired after whole day of event. Went to the gym with a very bad condition.

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