27/03/07

CHEST

1. Arnold Dumbbell Bench Press (Incline Bench)
12 X 12kg
12 X 16kg
2 X 6 X 20kg

2. Arnold Dumbbell Bench Press (Decline Bench)
12 X 12kg
12 X 16kg
2 X 6 X 20kg

3. Dumbbell Pullover
http://www.bodybuilding.com/fun/exercises....mbbell+Pullover
12 X 16kg
12 X 20kg
12 X 25kg

4. Barbell Pullover
http://www.bodybuilding.com/fun/exercises....arbell+Pullover
12 X 10kg
12 X 15kg
12 X 20kg

5. Cable Straight Arm Pulldown
http://www.exrx.net/WeightExercises/Latiss...rmPulldown.html
12 X 25kg
12 X 35kg
12 X 45kg

ABS
6. Weighted Decline Situps
50 X Bodyweight + 15kg plate

Cardio
7. 20 min moderate jog

29/03/07

1. Cable Crossover
http://www.bodybuilding.com/fun/exercises....Cable+Crossover

a. Bent elbows
12 X 20kg
12 X 30kg
12 X 35kg

b. Straight arms
12 X 15kg
12 X 20kg
12 X 25kg

2. Dumbbell flyes
http://www.bodybuilding.com/fun/exercises....=Dumbbell+Flyes

a. Flat bench, palms facing each other
12 X 7kg
12 X 10kg
12 X 12kg

b. Incline bench, palms facing the ground
12 X 7kg
12 X 10kg
12 X 12kg

c. Decline bench, palms facing up
12 X 7kg
12 X 10kg
12 X 10kg

3. Leg curls
12 x 15kg
12 X 20kg
12 X 25kg
12 X 30kg

4. Abs
a. side bends 50 X 10kg
b. leg raises 50 X bodyweight

5. Cardio
20 min moderate jog

30/03/07

1. Deadlift
6 X 30kg
6 X 60kg
2 X 6 X 80kg
6 X 100kg

TRAPS
2. Upright Barbell Row
http://www.bodybuilding.com/fun/exercises....ght+Barbell+Row
12 X 10kg
12 X 20kg
12 X 30kg

3. Upright Barbell Row, barbell pushed away from body when going down
12 X 10kg
12 X 15kg
12 X 20kg

4. Single Dumbbell Upright Row
12 X 12kg
12 X 16kg
12 X 20kg

5. Single Dumbbell Upright Row, dumbbell pushed away from body when going down
12 X 12kg
12 X 16kg
12 X 20kg

6. Cardio
15 min moderate jog


These are the last exercises of my whole routine. If I were to continue next week, I would repeat the cycle with Standing MP which was the first exercise that I did in this journal which was 2 weeks ago. I had been on this routine for the last 6 months.

But starting next week I will be joining a new ghetto gym that is closer to my workplace, so that I can workout earlier at around 6pm instead of working out at night. Hopefully I can get more sleep, and can do cardio every morning instead of after lifting currently which is not ideal.
I'll be starting a new body split routine to spice up my fat loss program.

Today first day at this new ghetto gym. They have their workout routine pasted on the notice board for gym members to follow, today supposed to be chest & triceps.
At the free weights/bench area already got 5-6 guys taking turns.
Not a very productive day for me coz I only got around one hour to workout today, I'm pissed that there are many guys there.

After registration, gym owner told a regular there: "Tolong ajar member baru ni macam mana buat bench press". The guy was repping 60kg, next I took my turn to do my thing

2/4/07

CHEST

1. Barbell bench press (flat bench)
10 X 40kg
10 X 60kg
10 X 70kg
2 X 5 X 80kg

2. Dumbbell bench press (incline bench)
4 X 10 X 25kg per hand

3. Dumbbell bench press (decline bench)
4 X 10 X 25kg

4. Dumbbell pullover
4 X 10 X 25kg

5. Abs - weighted decline situps
50 X Bodyweight + 10kg plate

3/4/07

Back, Lat, Bicep

1. Deadlift
2 X 6 X 60kg
6 X 80kg
6 X 100kg

2. Lat Pulldown
a. Behind the neck
4 X 10 X 50kg
b. Front, wide grip
4 X 10 X 55kg
c. Front, close grip
4 X 10 X 60kg

3. Seated Row
4 X 10 X 55kg

4. Barbell Preacher Curl
4 X 10 X 20kg

5. Wrist Curl
4 X 10 X 12kg

After I finished the DL, the gym manager finished his barbell row and he came over and he warmed up my max!!! Huge guy, 2 weeks ago he placed 2nd in Johor Open Arm Wrestling Competition. His pic appeared in Metro newspaper.


I posted at page 1, post #19. I eat almost the SAME things everyday, quite boring I know lol

Syd G was spoiling me with her NO-Xplode sample last time, damnit
Today I got myself a similar preworkout NO product, Universal Shock Therapy.
It gives me a similar or even slightly better pump than NO-Xplode, but without the gas or stomach cramps, therefore no farting at all during workouts
The price is also much cheaper and more servings too.
http://forum.bodybuilding.com/showthread.php?t=1294751
Good NO product, at least I'm not into roids haha

For the past one week I'm trying out HIIT, 15 minutes every morning. Excellent cardio. Today weigh in I'm at 85kg, down 4 kg since a month ago. There is this good empty stretch of tarmac near a condo parking area near my place, excellent for the HIIT 30 seconds sprinting and jogging cycles
http://www.musclemedia.com/training/hiit.asp

4/4/07

Shoulders

1. Shoulder Press (machine)
2 X 10 X 20kg
4 X 10 X 45kg

2. Dumbbell Front Lateral Raise
4 X 10 X 10kg

3. Dumbbell Shoulder Shrug
4 X 10 X 30kg

4. Dumbbell Side Lateral Raise
4 X 10 X 10kg

5. Dumbbell Shoulder Press
4 X 10 X 20kg

6. Abs
Weighted decline situps
30 X Bodyweight + 15kg plate

Ask them to get the free samples from egoeagle lol
and get ready for a fartfest when taking it haha

I switched to 10 rep coz everybody in this new gym was doing the 10 rep thingy lol

I posted somewhere the other day, I am trying to mix up high rep - low rep in my routine, especially for the compound lifts

I also posted this table that I saw in bb.com

I think so. Charles Poliquin stresses this tempo concept a bit more, his 1-6 principle is very helpful in breaking Benching plateau

http://www.t-nation.com/readTopic.do?id=459575

5/4/07

Triceps, Back

1. SkullCrushers
10 X 10kg
4 X 10 X 20kg

2. Barbell Pullover
4 X 10 X 20kg

3. Tricep Dumbbell Kickback
4 X 10 X 10kg

4. Seated row
3 X 10 X 45kg

5. Lat Pulldown
3 X 10 X 50kg

6. 45 degree leg press
2 X 10 X 80kg
4 X 10 X 150kg

7. Weighted decline situps
30 X bodyweight + 15kg

6/4/07

Biceps, Shoulders

1. Concentration Curls
10 x 10kg
4 X 10 X 15kg

2. Barbell Preacher Curls
3 X 10 X 20kg
10 X 30kg

3. Seated Dumbbell Curls
4 X 10 X 15kg

4. Barbell Standing Military Press
10 X 20kg
3 X 10 X 35kg

5. Dumbbell Shoulder Shrug
4 X 10 X 30kg

Yesterday my gym was closed.

10/4/07

Back, Bicep

1. Pendlay Rows
2 X 10 X 20kg
2 X 10 X 40kg
3 X 5 X 50kg

2. Lat Pulldown
a. Behind the neck
10 X 90lbs
2 X 10 X 100lbs

b. Front, wide grip
3 X 10 X 110lbs

c. Front, close grip
3 X 10 X 120lbs

3. Seated row
10 X 90lbs
3 X 10 X 120lbs

4. Seated Dumbbell curls
3 X 10 X 15kg

5. Concentration curls
3 X 10 X 15kg

I would appreciate if Mr. Chuck Norris would move this thread to the Workout Journal subforum. Thanks.

11/4/07

Shoulders, Chest

1. Shoulder Press (Machine)
10 X 90lbs
10 X 100lbs
2 X 10 X 110lbs

2. Shoulder Shrug
10 X 100lbs
10 X 130lbs
2 X 10 X 160lbs

3. Dumbbell Shoulder Shrug
3 X 10 X 30kg

4. Seated Dumbbell Shoulder Press
10 X 15kg
10 X 17.5kg
2 X 10 X 20kg

5. Flat bench Press
10 X 40kg
10 X 60kg
3 X 10 X 70kg

6. 45 degree leg press
10 X 100kg
10 X 120kg
2 X 10 X 160kg

ok thanks, will do lateral raises next time. I actually did that on shoulder day last wednesday but this week forgot lol.

Which day would you suggest I do the leg press?

This ghetto gym routine is like:

Monday - chest, triceps
Tue - Back/Lat, biceps
Wed - Shoulders, Chest
Thu - triceps, back
Fri - biceps, shoulders

nope, no specific leg day

no specific leg day, but that doesn't mean I don't do legs. I just have to insert leg exercises in the routine.

12/4/07

Triceps, Back

1. Standing Dumbbell Triceps Extension
10 X 17.5kg
2 X 10 X 20kg

2. Tricep cable pushdown
10 X 20kg
10 X 40kg
2 X 10 X 60kg

3. Skull Crushers
3 X 10 X 30kg

4. Barbell Pullover
3 X 5 X 30kg

5. Lat Pulldown
a. Behind the neck
10 X 80lbs
10 X 90lbs
10 X 100lbs

b. Front, wide grip
10 X 90lbs
10 X 100lbs
10 X 110lbs

c. Front, close grip
10 X 100lbs
10 X 110lbs
10 X 120lbs

6. Seated Row
10 X 90lbs
10 X 110lbs
10 X 130lbs

13/4/07

Biceps, Shoulders

1. Concentration Curls
10 X 10kg
10 X 12kg
2 X 10 X 15kg

2. Seated Dumbell Curls
10 X 10kg
10 X 12kg
2 X 10 X 15kg

3. Seated Shoulder Press
10 X 90lbs
4 X 10 X 100lbs

4. Side lateral raises
10 X 5kg
10 X 7.5kg
4 X 10 X 10kg

5. 45 degree leg press
10 X 100kg
10 X 120kg
3 X 10 X 150kg
10 X 160kg

16/4/07

Chest, Triceps

1. Bench Press (Flat Bench)
10 X 40kg
10 X 60kg
6 X 5 X 80kg

2. Dumbbell Bench Press (Incline Bench)
4 X 10 X 25kg

3. Dumbbell Bench Press (Decline Bench)
4 X 10 X 25kg

4. Bench Press (Machine)
3 X 10 X 120lbs

5. Triceps Pulldown
10 X 40kg
10 X 50kg
2 X 10 X 60kg

6. Triceps Pulldown - Rope Attachment
2 X 10 X 50kg