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This post has been edited by Damien?(:: Apr 22 2014, 12:05 PM

2/11/2013 Saturday, Back Day

Pull Ups
1st set, Until failure
2nd set, 12
3rd set, 12
4th set, 10 with 2.5kgs weight
5th set, 8 with 2.5kgs weight
6th set, 5 with 2.5kgs weight

Barbell Row
1st set warm up, Bar only x 15
2nd set, 20kgs x 12
3rd set, 20kgs x 12
4th set, 30kgs x 10
5th set, 30kgs x 10
6th set, 35kgs x 8
7th set, 35kgs x 8

Seated cable row,
1st set, full on cable x 12
2nd set, full on cable x 12
3rd set, full on cable + 10kgs x 10
4th set, full on cable + 10kgs x 10
5th set, full on cable + 20kgs x 8
6th set, full on cable + 20kgs x 10

Deadlift,(Going for reps rather then weight today)
Warm up, 40kgs x 15
Warm up, 50kgs x 15
1st set, 70kgs x 12
2nd set, 75kgs x 12
3rd set, 80kgs x 10
4th set, 80kgs x 10
5th set, 90kgs x 8
6h set, 90kgs x 10

Straight arm pulldown, finisher
1st set, 3 on cable x 15
2nd set, 5 on cable x 15
3rd set, 7 on cable x 12
4th set, 7 on cable x 12
5th set 7 on cable x 12

Was kind of a lazy day, so only 5 exercises. Hehe

This post has been edited by Damien?(:: Nov 3 2013, 04:02 PM

Tuesday, 5/11/2013, Mini chest day
Didn't know gym closing at 10, so did around 40mins only

Warm up 10mins treadmill @ speed 11
Bench press
1st set, warm up, 95lbs x 10
2nd set warm up, 95lbs x 10
3rd set, 135lbs x 12
4th set, 135lbs x 12
5th set, 135lbs x 10
6th set, 135lbs x 10

Incline Dumbbell Press,
1set set, 40lbs x 12
2nd set, 45lbs x 10
3rd set, 45lbs x 10
4th set, 50lbs x 8
5th set, 50lbs x 8
6th set, 35lbs x 20

Superset, Cable fly and bodyweight dips
1st set, Level 3 cable fly (dips occupied )
2nd set 10dips and level 3 cable fly x 12
3rd set, 10dips and level 3 cable fly x 12
4th set, 8dips and level 3 cable fly x 12
5th set, 6dips and level2 cable fly x15

This post has been edited by Damien?(:: Nov 12 2013, 09:08 AM

Wednesday, 6/11/2013, Legs Day

Warm up, 3mins run on treadmill, speed 13

100m Sprint supersetted with squats
1st set, sprint and 70kgs x 10
2nd set, sprint and 70kgs x 10
3rd set, sprint and 70kgs x 10
4th set, sprint and 70kgs x 10
5th set, sprint and 70kgs x 10

Legs Curls supersetted with Box Jump
1set set, Level 5 on machine x 15 , box jump x 10
2nd set, Level 7 on machine x 15, box jump x 10
3rd set, Level 8 on machine x 15, box jump x 10
4th set, Level 8 on machine x 15, box jump x 10
5th set, Level 8 on machine x 15, box jump x 10

Calf raises on hack squat machine
1st set 50kgs x 24
2nd set 50kgs x 24
3rd set 50kgs x 24
4th set 50kgs x 24
5th set 50kgs x 24

Dumbbell lunges supersetted with Dumbbell calf raises(40kgs dumbbell)
1st set 2rounds and 12 calf raises
2nd set 2rounds and 12 calf raises
3rd set 1round and 12 calf raises

Ended with some circuit abs exercise.

7/11/2013, Thursday, Arms attack!

21's Barbell bicep curls
1st set, 25kgs
2nd set, 25kgs
3rd set, 27.5kgs
4th set, 27.5kgs
5th set, 27.5kgs
6th set 25kgs

Reverse grip preacher curls supersetted with tricep kickback
1st set, 10kgs x 12 & 12.5kgs x 15
2nd set, 10kgs x 12 & 12.5kgs x 15
3td set, 15kgs x 10 & 15kgs x 12
4th set, 15kgs x 10 & 15kgs x 12
5th set 17.5kgs x 8 & 17.5kgs x 12
6th set 17.5kgs x 8 & 17.5kgs x 12

Wide grip preacher curls supersetted with overhead triceps extension
1st set, 15kgs x 10 & 15kgs x 15
2nd set, 15kgs x 10 & 15kgs x 15
3rd set , 17.5kgs x 8 & 17.5kgs x 12
4th set, 17.5kgs x 8 & 17.5kgs x 12
5th set, 20kgs x 6 & 20kgs x 10

Middle grip preacher curls supersetted with triceps pushdown
1st set 15kgs x 12 & level 7 x 15
2nd set 15kgs x 12 & level 7 x 15
3rd set 17.5kgs x 10 & level 9 x 12
4th set 17.5kgs x 10 & level 9 x 12
5th set 20kgs x 8 & level 11 x 12
6th set 20kgs x 8 & level 11 x 12

Close grip preacher curls supersetted with overhead ez bar triceps extension
1st set 10kgs x 12 & 12.5kgs x 15
2nd set 10kgs x 12 & 12.5kgs x 15
3rd set 15kgs x 10 & 15kgs x 12
4th set 15kgs x 10 & 15kgs x 12
5th set 17.5kgs x 10 & 15kgs x 12
6th set 17.5kgs x 10 & 15kgs x 12

Finished up with minor triceps work


This post has been edited by Damien?(:: Apr 22 2014, 12:06 PM

8/11/2013, Friday, Shoulders!

Kettlebell raises supersetted with rear delts incline bench raises
16kgs x 15, 5kgs x 12
16kgs x 15, 5kgs x 12
20kgs x 12, 5kgs x 12
20kgs x 12, 5kgs x 12
24kgs x 10, 7.5kgs x 10
26kgs x 10, 7.5kgs x 10

Dumbbell overhead press supersetted with Kettlebells shrugs [Measurement as per dumbbell, eg 12.5kgs each side]
12.5kgs x 12, 20kgs x 15
12.5kgs x 12, 20kgs x 15
15kgs x 12, 20kgs x 15
15kgs x 12, 20kgs x 15
17.5kgs x 12, 20kgs x 15
17.5kgs x 12, 70lbs x 10
20kgs x 6, 70lbs x 10
20kgs x 6, 70lbs x 10

Dropset of trisets, Front raises, side raises then to standing overhead press
5kgs dumbbells, 10 10 10
7.5kgs dumbbells 10 10 10
10kgs dumbbells 10 10 10
12.5kgs dumbbells 10 10 10
15kgs dumbbells 5 5 5
17.5kgs dumbells 5 5 5
Note : Rest period are minimal, once I finish my partner starts, once he finishes I start.

Ended with abs circuit.

9/10/2013, Saturday Maintanence day, fatigue from shoulders yesterday

just some simple exercises today

For time, bodyweight pullups x 5, pushups x 10, squats x 15- 20minutes
Completed 16sets in total

Total;
Pullups : 80
Pushups : 160
Squats : 240

Snatch & Snatch Squat
40kgs x 10

Triceps Cable pushdown,
4sets of Light level 5

11/11/2013, Monday International Chest Day!

Bench Press
1st set, 60kgs x 12
2nd set, 60kgs x 12
3rd set, 65kgs x 10
4th set, 65kgs x 10
5th set 65kgs x 10
6th set 60kgs x 10

Dumbbell Decline Bench press, measurement of dumbbell is each side
17.5kgs x 15
17.5kgs x 15
20kgs x 10
20kgs x 10
17.5kgs x 12
21.25kgs x 10

Incline bench supersetted with Dips
17.5kgs x 12 , dips x 8
17.5kgs x 12, dips x 5
20kgs x 10, dips x 5
20kgs x 10 , dips x 5
20kgs x 10, dips x 5

Mid-height Cable fly supersetted with pushups x10
Level 3 cable x 12
Level 3 cable x 12
Level 3 cable x 12

Low cable fly supersetted with dips to failure
Level 2 cable x 12
Level 2 cable x 12
Level 2 cable x 12




Thanks bro!

Tuesday; Futsal session

13/11/2013 Wednesday, Mid week, Light legs day.

Squats supersetted with box jumps x 10
Warm up set, bar x 12
1st set, 70kgs x 12
2nd set, 70kgs x 12
3rd set, 80kgs x 10
4th set, 85kgs x 10
5th set, 90kgs x 10
6th set, 90kgs x 10

Leg curls
1st set, level 8 x 15
2nd set, level 9 x 15
3rd set level 10 x 15
4th set level 11 x 12
5th set level 12 x 12
6th set level 13 x 6, straight to level6 x 15

HackSquat Machine Leg raises
1st set, 50kgs x 36
2nd set, 50kgs x 36
3rd set, 50kgs x 36
4th set, 50kgs x 36
5th set, 50kgs x 36
6th set, 50kgs x 36

Thursday, 14/11/2013; Super hectic day

Barbell Curl 21s
25kgs x 21
25kgs x 21
27.5kgs x 21
27.5kgs x 21
30kgs x 21
25kgs x 21

Wide grip preacher curl supersetted with reverse gripstanding triceps extension
15kgs x 12, 15kgs x 12
15kgs x 12, 15kgs x 12
20kgs x 10, 20kgs x 10
20kgs x 10, 15kgs x 12
22.5kgs x 8, 15kgs x 12
22.5kgs x 8, 15kgs x 12

Mid-grip preacher curl superset with triceps pushdown
17.5kgs x 10, Level 9 x 12
17.5kgs x 10, Level 9 x 12
20kgs x 8, Level 10 x 12
20kgs x 8, Level 10 x 12
22.5kgs x 8, Level 11 x 10
22.5kgs x 8, Level 11 x 10

Rope biceps curl
level 6 x 12
level 7 x 12
level 7 x 12
level 8 x 10
level 7 x 10
level 6 x 12

Ended with;
Hammer curls,
15kgs x 8
15kgs x 8
15kgs x 8

Triceps kickback
10kgs x 12
10kgs x 12
10kgs x 12

Ended the day with futsal session at night.

Friday, 15/11/2013 Chest Day

Bench press
Warm up, 42kgs x 10
60kgs x 12
70kgs x 10
75kgs x 8
70kgs x 8
60kgs x 12
60kgs x 12

Incline Dumbbell Bench press
40lbs x 12
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
40lbs x 12

Dips supersetted with cable fly
12dips, 30lbs x 15
10dips, 40lbs x 12
8dips, 40lbs x 12
8dips, 40lbs x 12
6dips, 40lbs x 12
5dips, 40lbs x 12

Decline dumbbell Bench press
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12

Straight to football