my workouts are nothing compared to your insane workouts heh

17/4/07

Back, Biceps

1. Pendlay Rows
2 X 10 X 20kg
2 X 10 X 40kg
3 X 5 X 50kg
3 X 5 X 60kg

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

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

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

3. Seated Row
10 X 90lbs
10 X 100lbs
10 X 110lbs
10 X 120lbs

4. Preacher Curls
4 X 10 X 20kg

5. Seated Dumbbell Curls
4 X 10 X 15kg

no lah, 20kg barbell - 10kg per side only. Biceps already tired from the back exercises, but at most also I do 30kg barbell preachers

18/4/07

Shoulders, Chest

1. Standing MP
10 X 80lbs
10 X 90lbs
5 X 3 X 110lbs
3 X 5 X 100lbs

2. Seated Dumbbell Shoulder Press
10 X 15kg
10 X 17.5kg
10 X 20kg
2 X 10 X 22.5kg

3. Dumbbell Shoulder Shrug
2 X 10 X 30kg

4. Seated Dumbbell Side Lateral Raise
10 X 7kg
4 X 10 X 12kg

5. Bench Press (Flat Bench)
10 X 30kg
10 X 50kg
3 X 5 X 70kg

6. Decline Barbell Bench Press
10 X 30kg
10 x 50kg
3 X 5 X 70kg

7. 45 Degree leg press
10 X 100kg
10 X 120kg
3 X 10 X 160kg


At the end of the Dumbbell Shrug set I think I sprained the back of my neck a bit, I carried on, but few hours later that area become very painful
I should have properly warmed up for that exercise with lighter weights
Now applying the Deep Heating Rub (Mentholatum) feeling a bit better.
Going to rest tomorrow, definitely no lifting or cardio.

21/4/07

Legs, abs

1. Squat
10 X bar
10 X 40kg
2 X 5 X 50kg
2 X 5 X 60kg
1 X 5 X 80kg
2 X 5 X 70kg

2. 45 degree leg press
10 X 100kg
2 X 10 X 120kg
5 X 5 X 160kg

3. Leg curls
10 X 20lbs
10 X 40lbs
5 X 5 X 60lbs

4. Dumbbell lunges
3 X 10 X 25kg each leg

5. Weighted decline situps
50 X bodyweight + 15kg

23/4/07

Chest, Triceps

1. Bench Press
10 X bar
10 X 40kg
10 X 60kg
5 X 5 X 80kg

2. Dumbbell Incline Bench Press
10 X 17.5kg
10 X 20kg
10 X 22.5kg
2 X 10 X 25kg

3. Dumbbell Decline Bench Press
10 X 17.5kg
2 X 10 X 22.5kg
2 X 10 X 25kg

4. Dumbbell Flyes
10 X 7.5kg
10 X 10kg
2 X 10 X 12kg

5. Triceps Pushdown
10 X 20kg
10 X 40kg
2 X 10 X 60kg

6. Cable Triceps Extension
10 X 20kg
3 X 10 X 40kg

7. Weighted Decline Situps
30 X Bodyweight + 15kg

24/4/07

Back, Biceps

1. Pendlay Rows
10 X 20kg
10 X 40kg
5 X 5 X 60kg

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

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

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

3. Seated Row
10 X 120lbs
3 X 10 X 150lbs

4. Barbell Preacher curls
4 X 10 X 20kg

5. Seated Dumbbell curls
4 X 10 X 12kg

25/4/07

Shoulders, Chest

1. Standing MP
10 X 60lbs
10 X 80lbs
5 X 100lbs
5 X 3 X 110lbs
5 X 5 X 100lbs

2. Front Dumbbell Raise
4 X 10 X 10kg

3. Seated Side Lateral Raise
4 X 10 X 10kg

4. Incline Dumbbell Bench Press
10 X 20kg
10 X 22.5kg
2 X 10 X 25kg

5. Incline Barbell Bench Press
10 X 50kg
3 X 10 X 60kg

6. Weighted Decline Situps
50 X Bodyweight + 15kg

Thanks man
yeah I know about the situps, but I wanted to do something about the flabby tummy lol
any suggestions?

I think the weighted situps also helps to strengthen my core, hence helping the MP
I'll do more morning cardio to reduce the fats then
Last night finish lifting at 7pm, then 11pm to 1am play futsal

27/4/07

Legs, Biceps, Shoulders

1. Squat
10 X oly bar
2 X 5 X 40kg
3 X 5 X 60kg
2 X 5 X 80kg

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

3. Dumbbell Concentration Curls
2 X 10 X 10kg
2 X 10 X 12kg
3 X 10 X 15kg

4. Seated Dumbbell Curls
2 x 10 x 12KG
3 x 10 x 15KG

5. Seated Dumbbell Shoulder Press
4 X 10 X 20kg

30/4/07

Chest, Triceps

1. Barbell Bench Press
10 X 20kg
10 X 40kg
10 X 60kg
5 X 5 X 80kg

2. Incline Dumbbell Bench Press
10 X 20kg
10 X 22.5kg
2 X 10 X 25kg

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

4. Decline Bench Dumbbell Flyes
3 X 10 X 10kg
10 X 12.5kg

5. Standing Dumbbell Triceps Extension
10 X 20kg
3 X 10 X 22.5kg

6. Triceps Pushdown
10 X 40kg
10 X 50kg
2 X 10 X 60kg

2/5/07

Shoulders, Chest

1. Standing MP
10 X 50lbs
10 X 60lbs
10 X 80lbs
1 X 5 X 100lbs
3 X 5 X 110lbs
5 X 5 X 100lbs

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

3. Seated Dumbbell Side Lateral Raise
2 X 10 X 10kg
2 X 10 X 12kg

4. Incline Dumbbell Bench Press
10 X 20kg
3 X 10 X 22.5kg

5. Close Grip Barbell Decline Bench Press
10 X 30kg
3 X 10 X 50kg

6. Barbell Flat Bench Press
10 X 40kg
3 X 10 X 60kg

3/5/07

Triceps, Back

1. Barbell SkullCrushers
4 X 10 X 20kg

2. Barbell Bent Arm Pullover
4 X 10 X 20kg

3. Triceps Pushdown
4 X 10 X 40kg

4. Bent Over Cable Triceps Extension
4 X 10 X 40kg

5. Dips
5 X 5 X Bodyweight

6. Bench Dips
4 X 10 X Bodyweight + 20kg

7. Triceps Dumbbell Kickback
4 X 10 X 10kg

8. Pullups
2 X 5 X Bodyweight

9. Seated Row
10 X 100lbs
10 X 130lbs
2 X 10 X 150lbs

Thanks for the encouragement man, I really appreciate it.
It is very tough to keep increasing the lifting poundages when at the same time I'm trying to achieve caloric deficit diet for the fat loss.

4/5/07

Biceps, Shoulders

1. Dumbbell Preacher Curls
4 X 10 X 12kg

2. Barbell Preacher Curls
4 X 10 X 30kg

3. Incline Dumbbell Curls
4 X 10 X 10kg

4. Seated Dumbbell Shoulder Press
4 X 10 X 20kg

5. Dumbbell Front Raise
4 X 10 X 10kg

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

yeah me too, I always try to finish my workout under 90 minutes.
I take very short breaks in between sets (< 1 min), but may be 2-3 minutes minutes when I switch to a different exercise.
The only problem for me are the equipment hoggers, esp the dumbbells coz my gym only have one set of each of the fixed weight dumbbells.

6/5/07

Legs

1. Squat
10 X oly bar
3 X 5 X 40kg
3 X 5 X 60kg
3 X 5 X 80kg
1 X 5 X 85kg

2. 45 degree leg press
10 X 100kg
10 X 120kg
10 X 140kg
3 X 5 X 160kg
1 X 5 X 180kg

3. Leg Curls
4 X 10 X 30kg

4. Seated Calf Raises
20 X 25kg
3 X 10 X 50kg

5. Dumbbell Lunges
4 X 10 X 25kg

7/5/07

Chest, Triceps

1. Barbell Flat Bench Press
10 X 40kg
10 X 60kg
10 X 80kg
5 X 5 X 90kg

2. Barbell Incline Bench Press
4 X 10 X 60kg

3. EZ Bar Close Grip Decline Bench Press
4 X 10 X 50kg

4. Dips
5 X 8 X Bodyweight

8/5/07

Back, Biceps

1. Pullups
3 X 5 X Bodyweight

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

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

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

3. Seated Row
10 X 130lbs
3 X 10 X 150lbs

4. EZ Bar Preacher Curls
4 X 10 X 20kg

5. Seated Dumbbell Curls
4 X 10 X 15kg

6. Wrist Curls
8 X 8 X 15kg

9/5/07

Shoulders, Chest

1. Standing MP
10 X 60lbs
10 X 80lbs
5 X 100lbs
5 X 5 X 110lbs

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

3. Rack Deadlift (+ shoulder shrug)
10 X 80lbs
10 X 160lbs
5 X 5 X 220lbs

4. Dumbbell Incline Bench Press
4 X 10 X 25kg

5. EZ Bar Close Grip Decline Bench Press
4 X 10 X 50kg

6. 45 Degree Leg Press
10 X 100kg
4 X 10 X 160kg

7. Weighted Decline Situps
50 X Bodyweight + 15kg