Day 2

Bench press 75%+2.5lbs

Warm up
1x13xbar
1x15xbar
1x9x95
1x7x95

Worksets
1x3x140
1x3x140
1x3x140
1x3x140
1x3x140
1x3x140
1x3x140
1x3x140
1x3x140
1x3x140

Seated DB Presses

Warm up
1x6x30
1x4x40

Worksets
1x3x45
1x3x45
1x3x45
1x3x45
1x3x45
1x3x45
1x3x45
1x3x45
1x3x45
1x3x45

Cable Flies

worksets
1x10x7.5kg
1x11x7.5kg
1x13x7.5kg

DB lateral raises

worksets
1x11x10
1x11x15
1x7+4x20

Cable lateral raises

worksets
1x13x2.5kg
1x15x2.5kg

Notes :-
1. suprisingly, really suprisingly, bench press is still easy @_@. DB presses is fine.
2. did a mistake on cable flies, should ramp the weights up. lateral raises was fine. cable raises gave me intense lactic acid.
3. oh yeah. screw standing barbell presses. lol.

Day 3

Power cleans

Warm up
1x8xbar
3x3x95

Worksets
1x3x120
1x3x120
1x3x120
1x3x120
1x3x120
1x3x120
1x3x120
1x3x120
1x3x120
1x3x120

Rows

Warm up
2x6x120

Worksets
1x3x160
1x3x160
1x3x160
1x3x160
1x3x160
1x3x160
1x3x160
1x3x160
1x3x160
1x3x160

Lats Pulldown

Worksets
1x10x26kg
1x12x33kg
1x8+3+2x40kg

Rear Delt raises

Worksets
1x10x5
1x11x10
1x9+3x15

Notes :-
1. whole week comment ; overall.. easy.. gonna add 5lbs to all lifts. and 20lbs to leg curls.
2. exercise selection is good. gonna stick to this for like 10-12 weeks and see how. then change again.

hay guise. i consulted my orthopedist about my shoulder injury. seems that i cant do a lot of movements for 2-4 weeks.. under treatment right now.. urgh.. cant continue with this program anymore. i cant do any overhead movement, cant do power cleans, cant do lateral raises, cant do free weights bicep curl, no chin up, no dips.. lots of shit i cant do. dammit +_+

still gonna train tho. train light.. sighs

U can still squat right???

Sorry to hear about your injury, i know how it feels lah when something like that gets in the way
mind sharing a bit on it? is there a injury thread? would be good as it will inform others what not to do and what to expect when it happens

still can squat. but i injured my left ankle the moment i woke up. dont know how i did it. lol.. maybe gonna try at night and see how.

my injury er.. its some stupid tendon la.. forgot whats the name.. complicated names.. swt

Jones,

Maybe u should consider using machines till u get better. Think of it as physiotherapy lu.

dont know mate. better stay off over head movements for the moment.. sigh

change of routine. lol screw 10x3. this is better.

Day 1
Delts
Dumbbell Presses 4x8-12
Lateral raises 3x8-12
Cable Raises 3x12-15
Traps
barbell shrugs 4x8-12
Dumbbell Shrugs 4x8-12
Tricep
Machine dips 4x8-12
Decline French 4x8-12
Rope pushdown 4x8-12

Day 2
Back
Rackpull 4x8-12
Bent Row 4x8-12
Pulldown 4x8-12
Machine row 4x8-12
DB Rows 3x12-15
Rear delts
Rear Raises 3x12-15
Reverse flies 3x12-15

Day 3
Rest

Day 4
Chest
incline DB 4x8-12
Flat bench 4x8-12
Decline machine 4x8-12
Flies 4x12-15
Bicep
CG Preacher curl 3x12-15
Wide Grip Curl 3x12-15
incline 3x12-15

Day 5
Legs
Squat 4x8-12
Leg press 4x8-12
Leg curl 4x8-12
Leg Extension 4x12-15
Calves
Stand calf raise 3x11
Seat calf raise 3x20

Day 6
Rest

This post has been edited by jones007: Jun 22 2008, 01:04 AM

Traps

Barbell shrugs
1x12xbar
1x9xbar
1x8x95
1x6x145
1x7x165
1x7x195
1x7x215

DB shrugs
1x13x30
1x14x35
1x13x40
1x14x50
1x16x35

Tricep

CGBP
1x9xbar
1x7x95
1x6x105
1x6x115
1x7x125

Decline French Presses(EZ bar 20lbs)
1x13xbar
1x12x30
1x12x40
1x7+3x50

Rope pulldown
1x14x2.5kg
1x14x5kg
1x14x7.5kg

Deltoids

Machine lat raises
1x12x40
1x12x50
1x12x60
1x12x70
1x13x80
1x14x50

Cable raises
1x14x2.5kg

Notes :-
1. BB shrugs was kinda easy, DB was just nice.
2. CGBP just nice, french presses a little too hard, ropes too easy.
3. no DB presses for deltoids, and no db lateral raises, still gotta avoid it for another week for full recovery. sad

Back

Above knee Rackpull
1x95x8
1x9x135
1x7x185
1x6x225
1x6x275

Supinated Pulldowns
1x13x50
1x12x60
1x12x70
1x12x90

DB Rows
1x15x35
1x15x40
1x16x45

HG Machine Row
1x10x37.5
1x10x50
1x10x62.5
1x10x75

Bent Over Rows
1x12x65
1x12x95
1x12x115

Rear Deltoids

Reverse Machine Flies
1x15x25
1x15x30
1x16x35

Notes :-
1. Rack pulls was easy, wanted to try 3 plates, but maybe next time la.
2. DB rows was unatural, something wrong with my form maybe.
3. after all that bent over rows was like shit lol.. couldn't do 135. hahaha

Chest

Incline BBBP
1x13xbar
1x12x65
1x12x75
1x12x85
1x11x95

Flat BBBP
1x12x65
1x12x75
1x12x85
1x12x95

Cable Flies
1x15x10
1x15x15
1x17x25

Seated Decline BP
1x7x50
1x7x70
1x7x90
1x6x110

Bicep

CG Preacher Machine Curls
1x12x30
1x12x40
1x9+3x50

WG Prone Machine Curl
1x10x10
1x10x20
1x10x30
1x7+3x40

Notes :-
1. went light on BPs, flies gave me a freaking good pump, decline was fine.
2. bicep also, very good pump. overall its fine.

This post has been edited by jones007: Jun 25 2008, 05:47 PM

High Reps day

Leg

Leg Press
1x12x200
1x12x290
1x12x400
1x12x490
1x12x580

Leg Curl
1x12x30
1x12x50
1x12x70

BB Squat
1x12xbar
1x12x95
1x12x115

Calves
1x30x10
1x30x20
1x30x30
1x30x10

Notes:-
1. After squats my quads exploded. even with 115, i couldn't walk after that.
2. calves was good. 30 reps made of 10 lower half ROM, 10 upper half ROM, and 10 full ROM.
3. overall good workout. gonna do maximal weights next leg session

Deltoids

Seated DB Presses
1x12x20
1x12x25
1x12x30
1x9+2x35

DB Lateral Raises
1x12x5
1x12x10
1x12x15

Cable Lateral Raises
1x12x2.5kg
1x12x3.75kg
1x11x5kg

Traps

DB Shrugs
1x7x30
1x7x35
1x7x45
1x6x50
1x8x35

BB Shrugs
1x12x115
1x12x135
1x12x155

Tricep

Decline French Presses
1x8xbar(Ez bar 20lbs)
1x8x30
1x8x40
1x8x50
1x8x60

*Supersetted with*

Decline Ez Bar BP
1x8xbar(Ez bar 20lbs)
1x8x30
1x8x40
1x8x50
1x8x60

Ropes Pulldown
1x12x5kg
1x12x7.5kg
1x12x10kg
1x12x12.5kg
1x15x7.5kg

Notes :-
1. 1st time doing DB presses at 12 rep was hard. Lateral raises was fine. good pump at cables.
2. DB shrugs was fine. BB shrugs was harder than i thought after DB shrugs.
3. The superset was too easy. need heavier for Decline ez bar BP. but very hard to superset like that. gonna find some other combination for supersets. rope pulldowns was good. very good pump.

Back

WG Lats Pulldown
1x12x50
1x12x60
1x12x80
1x12x90
1x12x100
1x11x110
1x11x90

Bent Over Rows
1x12xbar
1x12x65
1x12x95
1x12x115
1x12x145

Supinated Lats Pulldown
1x12x2 plates
1x12x3 plates
1x12x4 plates
1x12x5 plates

WG Machine Row
1x12x25
1x12x37.5
1x12x50
1x12x62.5

Rear Delt

Reverse Machine Flies
1x12x20
1x12x30
1x15x35
1x14x50

Notes :-
1. very tough day. maximizing TUT for every lift and every rep, never lock my elbows, very straining.
2. Rear delt.. didn't know i could do 50 on machines. haha i'll try heavier next time

Chest

Machine Decline BP
1x12x15kg
1x12x25kg
1x12x35kg
1x12x45kg

DB Incline BP
1x12x25
1x12x30
1x12x35
1x12x40

Incline Flies
1x12x10
1x12x15
1x12x20

Cable Flies
1x12x2.5kg
1x12x5kg
1x12x7.5kg

Bicep

CG Machine Preacher Curl
1x10x30
1x10x40
1x10x50
1x7+2x60

WG Machine Prone Curl
1x12x1 plate
1x12x1 1/2plate
1x12x2 plate

Notes :-
1. hmmm.. bad day after training. feeling bad until now. dont wana comment on it

Squat max attempt

Squat
1x5xbar
1x3x135
1x3x185
1x2x225
1x1x255
1x1x265
1x1x275
1x1x285
1x1x295
1x1x305 PR!!!
1x0x315
1x0x315
1x0x290

Notes :-
1. no wait. 305 is a PR. lol wut

This post has been edited by jones007: Jul 4 2008, 01:42 AM

poor boi
do 305 twice la.

lol. i thought my previous PR was 305 until i check my journal. hahahaha

Traps

DB shrug
1x12x25
1x12x30
1x12x35
1x12x40
1x12x45

BB Shrug
1x12x65
1x12x95
1x12x115
1x12x145

Shoulder

Seated Presses
1x8x20
1x8x25
1x8x30
1x8x35
1x8x40

DB Lateral Raise
1x6x10
1x6x15
1x6x20
1x6x25
1x6x30

Cable Lateral Raise
1x12x2.5kg
1x12x3.75kg
1x12x5kg

Tricep

Tricep Pushdown
1x12x7.5kg
1x12x10kg
1x12x12.5kg
1x12x15kg
1x12x17.5kg

Decline French Presses
1x12x20
1x12x30
1x12x40
1x12x50

Notes :-
1. Shrugs was okay. nothing too hard. will try to increase.
2. Tricep pushdown was too easy, french presses was hard
3. DB presses was fine, DB lateral raise was hard, 30lbs for 6 is hard. lol