Chest

Low incline DBBP
1x15x20
1x13x30
1x11x40
1x10x50
1x9x50

Incline Machine
1x12x20
1x12x35
1x12x50
1x12x65

Seated Machine HGGP
1x12x80
1x12x90
1x12x105
1x12x120

Cable Flies
1x20x2.5kg
1x20x5kg
1x19x7.5kg

Push Up
3x15

Bicep

CG Preacher Machine
1x14x20
1x14x30
1x14x50

Pronated EZ bar Preacher
1x12xbar
1x12x30
1x12x40

Notes :-
1. shoulder sakit after chest workout, somewhere wrong on incline machine.
2. Bicep was good.

Shoulders

Cable Lateral Raises
1x10x2.5kg
1x10x3.75kg
1x10x5kg
1x10x6.25kg

Machine Seated Press
1x14x20
1x14x35
1x14x50
1x14x65

Tricep

Cable Kickback
1x12x2.5kg
1x12x5kg
1x12x6.25kg
1x8+4x6.25kg

Rope Pushdown
1x8x5kg
1x8x7.5kg
1x8x10kg
1x8x12.5kg
1x8x15kg

RC
1x12x5kg
1x12x7.5kg
1x12x10kg
1x12x12.5kg

Notes :-
1. everything was fine.. did shrugs, sharp pain on shoulders. must be the stress from previous chest day. huhuhuhu

Back

Long Bar Row
1x12x90
1x10x135
1x8x180
1x8x225
1x5x250

WG Seated Cable Row
1x12x19kg
1x12x26kg
1x12x33kg
1x12+3x40kg

Bent over row
1x10x95
1x10x115
1x10x145

Nautilus Row
1x16x40
1x16x50
1x16+3x70

Lats Pulldown
1x12x70
1x12x80
1x12x90

Rear Delt

Reverse Flies
1x12x20
1x12x35
1x12x50

Notes :-
1. lower back too stressed during bent over row, didn't continue.
2. overall was a good day. worked a little too much tho i think.

Chest

Incline BBBP
1x12xbar
1x12x55
1x12x65
1x12x75
1x12x85
1x12x95

Flat DBNGBP
1x10x20
1x10x25
1x10x30
1x10x35

Flat DB Flies
1x16x10
1x16x15
1x16x20

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

Push Up
1x15
1x10

Bicep

WG Preacher EZ bar
1x14xbar
1x12x30
1x14x40
1x12x50

Incline DB curl
1x10x10
1x10x20
1x8x20

Notes :-
1. Incline cables a little too hard, no strength left on push ups. chest total gone
2. a little too heavy on inlcine curl, some bugger took the 15lbs and ran off to nowhere.
3. gym was freaking crowed.

Shoulders

DB Press
1x14x20
1x12x30
1x11x35
1x10x40

DB Lateral Raise
1x12x10
1x12x15
1x12x20

Nautilus Lateral Raise
1x18x40
1x18x50
1x18x60

Tricep

Cable Kickback
1x14x2.5kg

Decline Bench
1x13xbar
1x13x65
1x13x85
1x13x105
1x7+4x115

Cable Kickback
1x12x2.5kg

Cable Ez bar Pushdown
1x10x12.5kg
1x10x15kg
1x10x17.5kg
1x10x21kg

Cable Kickback
1x11+4x2.5kg

Note :-
1. forgot to work my RC. fark

Chest

incline BBBP
1x16xbar
1x12x65
1x12x75
1x12x95
1x12x105

Flat DBNGP
1x12x30
1x12x35
1x10x45
1x10x50

Incline Cable Flies
1x12x2.5kg
1x12x3.75kg
1x12x5kg
1x12x6.25kg

Cable Flies
1x16x2.5kg
1x16x5kg
1x16x7.5kg

Bicep

CG Preacher Machine
1x12x30
1x12x40
1x12x50

WG Prone Machine
1x10x1plate
1x10x2plate
1x10x3plate

Notes :-
1. forgot to do push ups

wow, ur reps is monsterous. nice one

Back

Deadlift
1x8x135
1x6x175
1x6x225
1x5x255
1x4x275

Cable Low Row
1x12x19
1x12x26
1x12x33
1x12x40

Cable Reverse Flies
1x12x2.5kg
1x12x5kg
1x12x6.25kg

Freemotion lats pulldown
1x12x30
1x12x50
1x12x70
1x12x90

Notes :-
1. settle for the day, after deadlift, was pretty worn out already

Chest

Flat BBBP
1x16xbar
1x18xbar
1x12x65
1x10x95
1x8x115
1x8x135
1x8x145
1x14xbar

Incline Cable Flies
1x12x2.5kg
1x12x3.75kg
1x12x5kg

Incline Machine
1x10x35
1x10x50
1x10x65
1x10x80

Cable Flies
1x10x5kg
1x10x7.5kg
1x10x10kg

Bicep

Incline Curl
1x12x5
1x12x12
1x12x15
1x12x20
1x12x25
1x12x12

Machine Prone Curl
1x14x25
1x14x37.5
1x14x50

Notes :-
1. On flies, chest was really worn out, a little too heavy on the last set
2. incline curl didn't give me much stimulation, prone curl was the same

Leg

Squat
1x8x135
1x6x155
1x5x175
1x5x195
1x4x225
1x2x245

Shoulder

DB Press
1x12x20
1x12x30
1x12x35

Machine Lateral
1x10x70
1x10x80
1x10x90
1x10x100

Tricep

Tricep Pushdown
1x12x12.5kg
1x12x15kg
1x12x17.5kg
1x12x21kg

Cable KickBack
1x12x2.5kg
1x12x3.75kg
1x12x5kg

Notes :-
1. was weak on squats
2. too little work on shoulders
3. too much work on tricep

Chest

Flat DBBP
1x12x35
1x11x40
1x10x45
1x8x50
1x8x60
1x7x65

Flat BBBP
1x12xbar
1x12x55
1x12x65
1x12x75
1x12x85
1x12x95

Cable Flies
1x10x2.5kg
1x10x5kg
1x10x7.5kg
1x10x10kg
1x7x12.5kg

Bicep

CG Preacher Machine
1x12x20
1x12x40
1x12x50
1x12x60

WG Preacher Machine
1x12x30
1x12x40
1x12x50

Notes :-
1. bad day for bicep
2. bad day for flies, no good.
3. skipped back day last week, was sick.

Leg

Squat
1x8x135
1x6x155
1x5x175
1x4x225
1x4x235

Shoulder

Cable Lateral Raise/superset with behind back grip
1x10x2.5kg
1x8x3.75kg
1x6x5kg

Machine Lateral Raise
1x11x80
1x11x90
1x8x100

Tricep

Cable Pulldown
1x12x10kg
1x12x12.5kg
1x12x15kg
1x12x17.5kg

Notes :-
1. squat was fine, shoulder was great, low volume for tricep

Bro, I thought you are squatting way more than that?

i took a break off squat for 5 weeks. to give me legs and lower back some serious rest.. layed off deadlift and bent over rows for 3 weeks also.. haha so gotta start back again. this time imma hitting 3 plates for sure

Back

Long Bar Row
1x12x90
1x12x115
1x12x135
1x12x160
1x12x180
1x9x205

Wide Hammer Grip Pullup
1x6xbw
1x5xbw
1x5xbw

Lats Pulldown
1x12x70
1x12x80
1x12x90

Low Row
1x12x26kg
1x12x33kg
1x12x40kg

RC

Face Pull
1x12x5kg
1x12x7.5kg
1x12x10kg

Rear Delt

Reverse Flies
1x12x20
1x12x35
1x12x50

Notes :-
1. No Pain on shoulder on WHG Pull ups @@, read another article saying it might be a shoulder mobility/flexibility Problem rather than wear rotator cuff
2. Overall its Fine

Chest

Cable Flies(warm up)
1x18x5kg
1x16x5kg
1x19x5kg

Flat BBBP(90%)
1x16xbar
1x8x95
1x6x115
1x5x145
1x4x165
1x2x175
1x1x185
1x1x190
1x1x190

Incline BBBP
1x12xbar
1x12x55
1x12x65
1x12x75

Bicep

Alternate DB Curl
1x12x10
1x12x15
1x12x20
1x12x25

Machine Preacher
1x12x40
1x10x60
1x8x70
1x8x80

Notes :-
1. Halfway Through Bench, suddenly felt like doing heavy, so went on to do 3 reps of >90%.
2. Bicep was bad.. couldn't feel any pump lately.. dono whats happening. lol

may be u can try to do drop set for ur bicep?

no ler. something wrong. its not the method. its the form and the contraction. dont feel much of it for sometime already.

and i cant do straight bar curls. wrist pain like fark lol. dono leh.. see how la

maybe i'll do a tri-set for biceps soon.

This post has been edited by jones007: Sep 15 2008, 08:13 PM

wah, i have the same issue last time, but the pain (sharp pain) is on the forearms (ard 5 inch from the wrist). then i stop it for like 3 month and eventually the pain is no longer there.

I think i get those injuries from inproper form of bicep curl (i bent my wrist a lil downward so it is kind of straining my wrist - bar is close to my fingers instead of close to my palms).

i have some serious mobility issue i think. the more i train the more rigid my joints is