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Neek's Training Log., Training progressions.

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TSNeek	Jun 12 2009, 10:41 PM Return to original view \| Post #221
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	15/6/09 PreWO supp creatine 5g ONs Whey 1 scoop 3g AA Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 8x 10kg Seated Dumbell shoulder press 9x 10kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 5x 10kg Seated Dumbell shoulder press 9x 10kg Seated Dumbell shoulder press 9x 12.5kg 9x 12.5kg 10x 12.5kg 7x 12.5kg 9x 12.5kg 7x 12.5kg 6x 12.5kg Incline dumbell bench press 6x 15kgsx2 10x 15kgsx2 10x 15kgsx2 Incline dumbell flies 10x 10kgsx2 10x 10kgsx2 10x 10kgsx2 Lying across bench dumbell pullover 10x 20kgs 10x 22.5kgs 10x 22.5kgs END. Post WO shake ONs whey 2 scoops 3g AA one small cup of 100 plus This post has been edited by Neek: Jun 16 2009, 05:11 PM
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TSNeek	Jun 12 2009, 10:43 PM Return to original view \| Post #222
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	16/6/09 Pre WO Creatine 5g Ons Whey 1 scoop AA 3g Deadlift 10x90kg 10x90kg 10x90kg 10x90kg 10x90kg 9x90kg 8x90kg 8x90kg 7x90kg 7x90kg Pullups 10x bw 5xbw + 5 cheat Pulldowns 10x 60 Barbell bentover rows 10x 40kg 9x 40kg 8x 40kg Vertical Traction 10x 50 10x 50 10x 50 Single arm dumbell bentover row 7x 20kg 7x 20kg 7x 20kg END. Post WO cup of 100+ ONs Whey 2 scoop. AA 3g This post has been edited by Neek: Jun 16 2009, 05:27 PM
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TSNeek	Jun 12 2009, 10:44 PM Return to original view \| Post #223
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	18/6/09 PreWO supp creatine 5g ONs Whey 1 scoop AA 3g Pre-exhaustion shoulder routine (Slow controlled motion 3 second up &down tempo): Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Shoulder Press in 3 segments 3x10x30lbs. Shoulder Press 10 x 30lbs Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 7.5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 7.5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 7.5kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 7.5kg Shoulder Press 10 x 12.5kg 10 x 12.5kg 10 x 12.5kg Dips 10x bw 10x bw 8x bw 6x bw 6x bw 5x bw Skull Crusher 10 x 20kg 10 x 20kg 8 x 20kg Abs workout cycle ab work (dunno the name) 10 reps per side V sit ups 10 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds ab work (dunno the name) 10 reps per side V sit ups 8 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds END. Post WO shake ONs whey 2 scoops and one cup of 100 plus 3g of AA This post has been edited by Neek: Jun 25 2009, 10:10 AM
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TSNeek	Jun 12 2009, 10:45 PM Return to original view \| Post #224
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	22/6/09 PreWO supp creatine 5g ONs Whey 1 scoop 3g AA Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 8x 10kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 5x 10kg Seated Dumbell shoulder press 10x 10kg Seated Dumbell shoulder press 10x 12.5kg 10x 12.5kg 7x 12.5kg 9x 12.5kg 8x 12.5kg 7x 12.5kg 6x 12.5kg Incline dumbell bench press 10x 15kgsx2 10x 15kgsx2 6x 15kgsx2 Incline dumbell flies 10x 10kgsx2 10x 10kgsx2 10x 10kgsx2 Lying across bench dumbell pullover 10x 22.5kgs 10x 22.5kgs 10x 22.5kgs END. Post WO shake ONs whey 2 scoops 3g AA one small cup of 100 plus This post has been edited by Neek: Jun 25 2009, 10:12 AM
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TSNeek	Jun 25 2009, 10:13 AM Return to original view \| Post #225
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	23/6/09 Pre WO Creatine 5g Ons Whey 1 scoop AA 3g Pull ups 10 x bw 10 x bw 5 x bw Pulldown 5x 60 10x62.5 10x62.5 9x62.5 9x62.5 8x62.5 7x62.5 10x62.5 Deadlift 5x 100kg 5x 105kg 5x 110kg Barbell bentover rows 10x 40kg 10x 40kg 10x 40kg Pulldowns 10x 50 10x 50 10x 50 Single arm dumbell bentover row 8x 20kg 8x 20kg 8x 20kg END. Post WO cup of 100+ ONs Whey 2 scoop. AA 3g
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TSNeek	Jun 25 2009, 02:02 PM Return to original view \| Post #226
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	Thanks 25/6/09 PreWO supp creatine 5g ONs Whey 1 scoop AA 3g Pre-exhaustion shoulder routine (Slow controlled motion 3 second up &down tempo): Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Shoulder Press in 3 segments 3x10x30lbs. Shoulder Press 10 x 30lbs Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 10x 5kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 5kg side lat raise 10x 5kg front lat raise 8x 5kg Seated Dumbell shoulder press 10x 10kg Shoulder Press 10x 10 kg 10x 10 kg 10x 10 kg 10x 10 kg 10x 10 kg Dips 10x bw 10x bw 10x bw 9x bw 6x bw 5x bw Skull Crusher 10 x 20kg 10 x 20kg 10 x 20kg 10 x 20kg Tricep pushdown 10 x 20? Abs workout cycle ab work (dunno the name) 10 reps per side V sit ups 10 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds ab work (dunno the name) 10 reps per side V sit ups 5 reps Plank with legs on Swiss ball 30 seconds Vacumm: 60 seconds END. Post WO shake ONs whey 2 scoops and one cup of 100 plus 3g of AA
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TSNeek	Jun 26 2009, 05:39 PM Return to original view \| Post #227
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	26/6/09 PreWO: 3g AA 5g creatine 1 scoop ONs Whey Front Squat * First 6 sets weights were power cleaned and squatted using clean grips 10x 50kg 10x 55kg 10x 55kg 8x 55kg 7x 55kg 6x 55kg 7x 55kg (Gotten the squat rack back, front squat onwards with cross grip) 6x 55kg 6x 55kg 6x 55kg Leg Curl 10x 40 10x 40 8x 40 Calf Press at leg press machine 10x 150 10x 150 10x 150 10x 150 Single leg seated calf raises 10x 22.5kg 10x 22.5kg 10x 22.5kg 10x 22.5kg END. Post WO shake ONs whey 2 scoops 3g of AA one cup of 100 plus
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TSNeek	Jun 30 2009, 01:04 AM Return to original view \| Post #228
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	29/6/09 PreWO supp creatine 5g ONs Whey 1 scoop 3g AA Pre-exhaustion shoulder routine: Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 10x 10kg Shoulder Press in 3 segments 3x10x40lbs. Shoulder Press 10 x 40lbs Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 8x 10kg Seated Dumbell shoulder press 10x 10kg Back lat raise 10 x 10kg side lat raise 10x 10kg front lat raise 5x 10kg Seated Dumbell shoulder press 10x 10kg Seated Dumbell shoulder press 10x 12.5kg 10x 12.5kg 8x 12.5kg 8x 12.5kg 8x 12.5kg 8x 12.5kg 8x 12.5kg Incline dumbell bench press 10x 15kgsx2 8x 15kgsx2 10x 15kgsx2 Incline dumbell flies 10x 10kgsx2 8x 10kgsx2 8x 10kgsx2 Lying across bench dumbell pullover 10x 22.5kgs 10x 22.5kgs 10x 22.5kgs END. Post WO shake ONs whey 2 scoops 3g AA one small cup of 100 plus This post has been edited by Neek: May 20 2010, 01:26 PM
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TSNeek	May 20 2010, 01:26 PM Return to original view \| Post #229
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	Starting a new Bulking session after completing a 12 week cutting session Body part split training Day 1: Back Day 2: Shoulders and Triceps Day 3: Legs and Grip Day 4: Chest and Biceps Measurements: Weight: 61.8kg bf% 9% Waist (at naval):28.5" WEEK 1 15 May 2010 Back Day Deadlift 4x20kg 4x20kg 5x70kg 3x100kg 2x120kg 3x130kg 3x120kg 5x100kg Pullups wide grip 10x bodyweight 10x bodyweight 6x bodyweight Pendlay Rows 10x 40kg 10x 40kg 10x 40kg Pull downs neutral grip 10x30 machine 10x40 machine 10x50 machine Dumbell bentover rows 10x22.5kgs 10x22.5kgs 10x22.5kgs _______________________________________________ 17 May 2010 Shoulders and Tricep Day Military Press with thick bar 8x 20kg 10x30kg 10x 35kg 8x30kg 8x20kg 6x20kg Lateral Raises with thick bar 10x7.5kgs 10x7.5kgs 10x7.5kgs 10x7.5kgs 10x7.5kgs Rear Delt Raise with thick bar 10x5kgs 10x5kgs 10x5kgs 10x5kgs 10x5kgs Seated Clean and Press 10x 12.5kg 10x 12.5kg (with thick bar) 10x 12.5kg 10x 12.5kg Dunno whats the name of this shoulder exercise (Front lateral raise till bar above head) 10x 10lbs 5x 20lbs 10x 10lbs Cable Lateral raise 10x 7.5machine 10x 7.5machine 10x 7.5machine 10x 7.5machine Javelin Press 10 x 20lbs 10 x 20lbs Push Press 10x 40lbs 10x 50lbs Dips 10x bodyweight +10kgs 10x bodyweight +5kgs 10x bodyweight 6x bodyweight Close Grip bench press 10x 30kg 10x 30kg 10x 30kg 10x 30kg 10x 30kg Skull crushers 10x 20kg 10x 20kg 10x 20kg 10x 20kg 10x 20kg __________________________________________ 19 May 2010 Leg Day Front Squat 12 x 40kgs 10x 50kg 8 x 50kg 6x 50kg 10 x 40kg Stiff Leg Deadlift 10 x 40lbs 6x 50lbs 5x 40kgs Leg Curl 15x 30 on machine 15x 30 12 x 30 12 x 30 Leg Extension 10x 20 10x 20 10x 20 10x 20 10x 20 10x 20 10x 20 Straight leg calf press (Super set toes point inwards and outwards) indicated by i an o o15x30 i10x30 o15x30 i6x30 i15x30 o6x30 o15x30 i6x30 i15x30 o6x30 Farmers walk 25kgs dumbells in each hand x ? walking distance 25kg x ?wd 25kg x ?wd 25kg x ?wd 25kg x ?wd 25kg x ?wd This post has been edited by Neek: Jun 22 2010, 11:01 PM
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TSNeek	May 21 2010, 01:40 AM Return to original view \| Post #230
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	QUOTE(Cotton Diesel @ May 20 2010, 06:19 PM) Seems to be nice progress man. Hows your body react? progress is like in my avatar. its ok la. still need to fix diet and train hard. QUOTE(bata @ May 20 2010, 07:02 PM) is this still HST? Chow No bro, HST finished long ago. latest is body part split. updated the first post. but didnt mention that here. whoops.
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TSNeek	May 21 2010, 08:49 PM Return to original view \| Post #231
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	21 May 2010 PreWO shake: creatine 5g ONs Whey 1 scoop Chest and bicep Incline Dumbell bench press with Thick bar 12x 15kg 12x 15kg 12x 15kg 12x 15kg 12x 15kg Dumbell bench press with Thick bar 12x 12.5kg 12x 12.5kg 12x 12.5kg 12x 12.5kg 12x 12.5kg Decline dumbell bench press with thick bar 12x 12.5kg 12x 12.5kg 12x 12.5kg 15x 12.5kg 17x 12.5kg (maybe i shd just do dips) Dumbell Flies with thick bar 10x 10kgs 10x 10kgs 10x 10kgs 10x 10kgs 10x 10kgs Cable cross (upper pec focus) 10x 7.5 10x 10 10x 12.5 10x 12.5 10x 12.5 10x 12.5 10x 12.5 10x 12.5 10x 15 10x 15 mid pec focus 10x 15 10x 15 lower pec focus 10x 15 10x 15 mid pec focus 10x 15 Reverse Grip bicep curl dumbells with thick bar 10x7.5kgx2 10x7.5kgx2 10x7.5kgx2 10x7.5kgx2 8x7.5kgx2 Incline bench dumbell curl with thick bar 10x5kgx2 10x5kgx2 10x5kgx2 10x5kgx2 8x5kgx2 Concentration curls with thick bar 10x 5kg 10x 7.5kg 10x 7.5kg 8x 7.5kg 8x 7.5kg Dumbell bicep curls with thick bar 10x 5kg 10x 5kg 10x 5kg 8x 5kg 6x 5kg 6x 5kg 5x 5kg Finish. Post workout shake: 1 scoop ONs Whey.
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TSNeek	May 24 2010, 01:41 AM Return to original view \| Post #232
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	QUOTE(Cotton Diesel @ May 22 2010, 05:41 AM) 'With thick bar' means? Means i'm using thick bar. google it, its hard to explain. WEEK 2 23 May 2010 Preworkout 5g creatine 1 scoop ONs Whey Back Training Deadlifts (warmups and actual lift) 10x 20kg 10x 20kg 5x70kg 4x 100kg 2x 120kg 4x 130kg 5x100kg 6x100kg 5x100kg 4x100kg Pullups 10x bodyweight 10x bodyweight 6x bodyweight Pulldowns 4x 50 10x50 10x 50 Pendlay Row 10x 40kg 10x 40kg 10x 40kg 10x 40kg 8x 40kg Pulldowns neutral grip 10x 45 10x 45 9x 45 9x 45 8x 45 Single arm Dumbell bentover Row 10x 22.5kg 10x 22.5kg 10x 22.5kg 10x 22.5kg 9x 22.5kg isolation Lat pulldowns 10x45 10x45 10x45 10x45 10x45 10x45 10x45 8x50 cable reverse fly 10x 7.5 10x 7.5 10x 7.5 10x 7.5 9x 7.5 End postworkout shake: Ons whey 1 scoop This post has been edited by Neek: Jun 22 2010, 10:47 PM
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TSNeek	May 24 2010, 10:37 PM Return to original view \| Post #233
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	Thanks bro! but still trying hard to increase it 24 May 2010 Shoulders and Tricep Day Pre workout shake 5g creatine 1 scoop ONs Whey Military Press with thick bar 10 x 30kg 8 x 30kg 10 x 25kg 10 x 25kg 10 x 25kg 10 x 25kg Push Press with thick bar 10 x 25kg 10 x 25kg 10 x 25kg 10 x 25kg 10 x 25kg Javelin Press 10x 20lbs 10x 20lbs 10x 20lbs + Front lateral raise to top 10 x 20lbs 10x 20lbs + Front lateral raise to top 10 x 20lbs Seated Dumbell curl with thick bar 10 x 10kg x 2 10 x 10kg x 2 10 x 10kg x 2 10 x 10kg x 2 + Front lateral raise to top 10 x 20lbs 10 x 10kg x 2 + Front lateral raise to top 10 x 20lbs 3 segment Barbell presses mid-top-btm 10+10+10x 20lbs 10+10+8x 20lbs 10+10+8x 20lbs Lateral Raises with thick bar 10x 7.5kg x2 10x 7.5kg x2 10x 7.5kg x2 10x 7.5kg x2 10x 7.5kg x2 Rear Lateral Raises 10x 5kg x2 10x 5kg x2 10x 5kg x2 10x 5kg x2 10x 5kg x2 Cable Lateral Raise 10 x 20 10 x 20 10 x 15 10 x 10 10 x 10 10 x 10 10 x 10 Dips 10x bodyweight + 10kg 8x bodyweight + 10kg 9x bodyweight + 5kg 8x bodyweight + 5kg 8x bodyweight 5x bodyweight Close Grip Bench Press 10 x 30kg 8 x 30kg 10 x 25kg 9 x 25kg 9 x 25kg 10 x 25kg Skull crushers 10 x 20kg 8 x 20kg 10 x 15kg 9 x 15kg 8 x 15kg End Total Training time: 1 hour 45 mins (too damn long. sht) Postworkout shake: 1 scoop ONs Whey This post has been edited by Neek*: May 24 2010, 11:08 PM
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TSNeek	May 27 2010, 12:28 AM Return to original view \| Post #234
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	Thx! 27 May 2010 Leg and Grip Training Pre workout shake 5g creatine 1 scoop ONs Whey Front Squat Feet shoulder width pointing front (Quad dominant) 10x 40kg 7x50kg 7x50kg 7x50kg 7x50kg 7x50kg 7x50kg Stiff leg deadlift 10x 40kg 10x 40kg 10x 40kg 10x 40kg 10x 40kg Leg Curl 10x 30 10x 30 10x 30 10x 30 10x 30 Leg Extension 10x 30 10x 30 10x 30 10x 30 10x 30 10x 30 10x 30 8x 30 Calf Extension (Toes poiting outwards and inwards) 15O+15I x 30 10O+6I x 30 10I+6O x 30 10O+6I x 30 10I+6I x 30 10O+6I x 30 Seated Calf Raise 10O+10I x 60kg 10O+10I x 60kg 10O+8I x 60kg 10O+6I x 60kg 10O+8I x 60kg One glass of 100+ Farmers Walk with Thick Bar ?distance x 20kgx2 - walk complete ?distance x 20kgx2 - failed once at 50% ?distance x 20kgx2 - failed once at 50% ?distance x 20kgx2 - failed 3x at different points End Total workout time: 1hour 20 mins Postworkout shake 1.5 cups of 100+ 1 scoop ONs whey
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TSNeek	May 27 2010, 11:12 PM Return to original view \| Post #235
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	27 May 2010 Chest and Bicep day Preworkout shake: 5g creatine 1 scoop ONs Whey Incline dumbell bench press 12x 17.5kg 12x 17.5kg 10x 17.5kg 10x 17.5kg 8x 17.5kg 8x 17.5kg Dumbell bench press 10x17.5kg 10x17.5kg 10x17.5kg 8x17.5kg 8x17.5kg 8x17.5kg Decline Dumbell Bench Press 8x17.5kg 8x17.5kg 8x17.5kg 8x17.5kg 9x17.5kg 10x17.5kg Incline Dumbell Flies 10x 10kg 10x 10kg 10x 10kg 10x 10kg 10x 10kg Cable flies 10x 15 10x 15 10x 15 10x 15 10x 15 10x 15 10x 15 Reverse dumbell Curls with thick bar 10x 7.5kg 10x 7.5kg 10x 7.5kg 10x 7.5kg 8x 7.5kg 8x 7.5kg Hammer Curls with thick bar 10x 7.5kg 10x 7.5kg 8x 7.5kg 8x 7.5kg 8x 7.5kg Concentration Curls with thick bar 8x 7.5kg 8x 7.5kg 8x 7.5kg 8x 7.5kg 8x 7.5kg Incline seated dumbell curls with thick bar 10x 5kg 10x 5kg 10x 5kg 10x 5kg 10x 5kg Dumbell curls 10x 5kg 10x 5kg 10x 5kg 10x 5kg 10x 5kg 9x 5kg 8x 5kg End Est training time: 1 hour 20 mins Post workout drink: 1 scoop ONs Whey 2 glasses of 100+
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TSNeek	May 30 2010, 06:49 PM Return to original view \| Post #236
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	QUOTE(Cotton Diesel @ May 28 2010, 04:56 PM) Nice work there. Is that the max weight you can do at that time? yeah, sort of. very light weights ler... shy QUOTE(Majinity @ May 28 2010, 06:47 PM) Crazy very short rest between reps. not really that short, thats why taking so long to finish the whole thing. ugh WEEK 3 30 May 2010 Back Training Day Preworkout shake: 5g creatine 1 scoop ONs Whey Deadlift (including warmups) 5x 20kg 6x 20kg 7x 20kg 5x 70kg 3x100kg 2x120kg 1x130kg 3x135kg (NEW PR!!!! Whee~) 5x100kg 5x100kg 5x100kg 5x100kg all weights above 100kgs lifted with straps Pullups 9x bodyweight +10kg 6x bodyweight +5kg 7x body weight 8x body weight 6x body weight Pendlay Rows 10x45kg 9x45kg 9x45kg 8x45kg 7x45kg neutral grip pulldowns 8x50 9x45 9x45 9x45 9x45 Single arm DB bent over row 10x 25kg 8x25kg 10x22.5kg 10x22.5kg 10x22.5kg Reverse cable flies 9x 15 9x12.5 9x12.5 9x12.5 9x12.5 Isolated Pulldowns 10x 45 10x 50 10x 50 10x 50 8x 50 8x 45 8x 45 End Duration of workout 1hour 20 mins Postworkout shake 1scoop ONs Whey 1.5cups 100+ This post has been edited by Neek*: Jun 22 2010, 10:47 PM
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TSNeek	May 31 2010, 11:26 PM Return to original view \| Post #237
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	31 May 2010 Shoulders and Triceps Preworkoutshake: 5g creatine 1 scoop ONs Whey Standing Barbell Shoulder Press 3x 42.5kg 10x30kg 8x30kg 6x30kg 6x30kg 6x30kg Seated Dumbeel SHoulder Press 5x17.5kgsx2 10x12.5kgsx2 8x12.5kgsx2 10x12.5kgsx2 8x12.5kgsx2 10x12.5kgsx2 10x12.5kgsx2 Superset Rear Delt Raise and Lateral Raise 10x 5kgx2 + 10x7.5kgx2 + 3 segment barbell shoulder press 20lbs 10x 5kgx2 + 10x7.5kgx2 + 3 segment barbell shoulder press 20lbs 10x 5kgx2 + 10x7.5kgx2 10x 5kgx2 + 10x7.5kgx2 + 3 segment barbell shoulder press 20lbs 10x 5kgx2 + 10x7.5kgx2 Cable Lateral Raise 10x 10 10x 10 10 x 7.5 10 x 7.5 10 x 7.5 10 x 7.5 10 x 7.5 Weighted Dips 10x bw +10kg 8x bw+10kg 8x bw+5kg 6x bw+5kg 5x bw Close Grip Bench Press 10x 35kg 8x 35kg 10x 30kg 8x 30kg 10x 30kg Skull Crushers 10x 20kg 9x 20kg 8x 20kg 6x 20kg 6x 20kg End workout duration: 1hour 15mins Postworkout shake: 1.5 cups of 100+ 1 scoop ONs Whey *Todays training was lacking focus, and much less volume compared to last week for sake of shortening workout duration.
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TSNeek	Jun 3 2010, 12:42 PM Return to original view \| Post #238
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	02 June 2010 Leg and Grip Preshake: 5g creatine 1 scoop ONs Whey Front Squat - Narrow stance, below parallel 12x50kg 8x50kg 8x50kg 8x50kg 8x50kg Leg Curl 10x 30 10x 30 10x 30 10x 30 10x 30 Stiff Leg Deadlift 10x 40kg 10x 40kg 10x 40kg 10x 40kg 10x 40kg Leg Extension 10x 30 10x 30 10x 30 10x 30 10x 30 8x 30 6x 30 Calf Press Machine O15 + I10 x30 I12 + O10 x30 O12 + I8 x30 I10 + O6 x30 O10 + I5 x30 Toe Raises 10x 7.5kg 9x 7.5kg 8x 7.5kg 6x 7.5kg 5x 7.5kg Farmers Walk with Thick bar 1 ? x 20kgx2 1 ? x 20kgx2 1 ? x 20kgx2 (failed once at mid point) 1 ? x 20kgx2 (failed once at mid point) 1 ? x 20kgx2 (failed once at mid point) Plate Pinch (FF rubber plate) 20second x 5kgx2(per hand) 20second x 5kgx2(per hand) 20second x 5kgx2(per hand) 20second x 5kgx2(per hand) 20second x 5kgx2(per hand) End Total Training duration: 1 hour 20mins Post shake: 1 cups 100+ 1 scoop ONs whey
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TSNeek	Jun 3 2010, 01:17 PM Return to original view \| Post #239
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	Fitness First Manulife. they don have thick bars, but i went and bought Fatgripz. so that works as my "thick bar" can check out www.fatgripz.com in case u wondering whats that. cos USD exchange rate came down, so i went ahead and got it
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TSNeek	Jun 4 2010, 06:52 PM Return to original view \| Post #240
Stop imagining whats supposed to be here. Senior Member 1,593 posts Joined: Mar 2007 From: Mars	QUOTE(Desvaro @ Jun 3 2010, 03:40 PM) Cool, my fat gripz should be arriving end of the month! I've always wanted to order it, but the shipping was very expensive, luckily my friend is coming back end of the month from US so she's bringing it for me. How are the fat gripz so far? Used it for anything others than farmers walk? Thats cool. u can save half of the cost! its very nice to hold! i use it for bicep work too. 4 June 2010 Chest and biceps *for sake of shortening training duration, i have decided to superset these exercises comapred to the past since theyre antagonistic parts. Pre shake: 5g creatine 1 scoop ONs Whey Superset1 Incline Dumbell bench press (30degree incline) and Reverse Grip dumbell Curl with thick bar 12x20kgx2 12x 7.5kg x2 10x20kgx2 10x 7.5kg x2 10x20kgx2 12x 7.5kg x2 10x20kgx2 12x 7.5kg x2 9x20kgx2 12x 7.5kg x2 8x20kgx2 12x 7.5kg x2 Superset 2 Flat dumbell bench press and Hammer curl with thick bar 8x 20kgx2 12x 7.5kg x2 10x17.5kgx2 12x 7.5kg x2 10x17.5kgx2 10x 7.5kg x2 10x17.5kgx2 10x 7.5kg x2 10x17.5kgx2 9x 7.5kg x2 Superset 3 Decline dumbell bench press and Incline bicep curl with thick bar 10x17.5kgx2 8x 7.5kg x2 10x17.5kgx2 6x 7.5kg x2 10x17.5kgx2 12x 5kg x2 12x17.5kgx2 12x 5kg x2 8x17.5kgx2 12x 5kg x2 Superset4 Incline Dumbell FLies and concentration curls 10 x 12.5kg x2 8x 7.5kgx2 9 x 12.5kg x2 6x 7.5kgx2 8 x 12.5kg x2 10x 5kgx2 10 x 12.5kg x2 8x 5kgx2 10 x 12.5kg x2 8x 7.5kgx Cable Cross 10x 12.5 10x15 10x 12.5 10x 12.5 10x 12.5 9x 12.5 8x 12.5 Dumbell curls with thick bar 10 x 5kg x 2 8 x 5kg x 2 8 x 5kg x 2 6 x 5kg x 2 6 x 5kg x 2 5 x 5kg x 2 5 x 5kg x 2 End Total training duration: 1 hour 5 mins Postshake: 2 cups 100+ 1 scoop ONs Whey
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