Chest Days:

1st Day:

Bench Press: 10*50, 5*80+3*85, 5*80+2*85, 3*80+2*85, 10*50
Incline Bench Press: 5*70, 3*72.5, 3*72.5, 5*75 (with spotter), 10*50

plus

Decline Crunch: 3 sets of 20

2nd Day:
Cable Crossover: 10*50 (at 6 different angles from high pulley to low pulley)
Bench Press: 10*50, 10*55, 8*60, 8*65, 6*70
Incline Bench Press (Smith Machine): 10*50 (at 4 different angles)
Incline Dumbbell Flyes: 10*20 (at 3 different angles)

plus

Sit Up with Medicine Ball Overhead: 20*3kg, 20*5kg, 20*5kg
Reverse Crunch with Thrust: 3 sets of 20
Side Plank: 2 sets of 60 seconds each side
Oblique Crunch: 2 sets of 20 each side.

plus

2 Rounds of 5 minutes run at 12km/hr with inclination 4.0 with 60 12' box jump in between

This post has been edited by xy2610: Sep 13 2008, 06:01 PM

Gulp! I'm only 78kg, LOL
Anyway, another 10kg of muscles would be lovely, LOL
Too greedy huh!

I did my Back quickly within 20 minutes on Monday

Body Weight Pull Up: 10, 2+8, 6+4
Seated Cable Row: 12*25kg, 12*30kg, 10*35kg, 10*40kg, 6*45kg
Single Arm Dumbbell Row: 12*10kg, 12*15kg, 10*20kg, 10*20kg (each side)

I did my Chest today but today is not a good day after all

Barbell Bench Press: 12*50kg, 1+1+1*90kg, 8*70kg, 8*72.5kg, 2+6*75kg, 12*50kg
Smith Machine Decline Bench Press (at 60 degrees inclination): 8*80kg, 8*80kg, 6*85kg
Dumbbell Incline Bench Press: 15*17.5kg each side at 15 degrees, 30 degrees, 45 degrees and 60 degrees inclination
Cable Crossover: 10*40kg (at 6 different angles from high pulley to low pulley)

Some abs routine:

Rope Crunch: 20*35kg, 15*35kg, 20*35kg
Side Bend: 20*20kg, 20*20kg, 20*25kg
Hanging Leg Raise: 1 set of 12

Quickie Shoulder Day

Incline Bench Barbell Front Raise: 3 sets of 8*12.5kg
Barbell Shrug: 12*40kg, 12*50kg, 12*60kg, 12*70kg
Bent Over Lateral Raise: 4 sets of 10*10kg (each side)

Tomorrow Leg Day

Leg Day:

Barbell Back Squat: 10*50kg (deep), 10*60kg (deep), 8*70kg (deep), 3 (deep)+3 (parallel)*75kg (all with wider than shoulder stance)
Leg Curl: 10*30kg, 10*30kg, 8*30kg+10*20kg (drop set)
Barbell Reverse Lunge: 8*30kg, 8*35kg, 8*40kg, 5*42.5kg (each side)
Machine Rotary Calf: 15*15kg, 15*25kg, 15*30kg, 10*35kg (should have done it slower, hehehe)

Plus Abs Routine:

Hanging Leg Raise: 12*BW, 12*BW+2.5kg DB

Tomorrow Back Day with Cardio

Hehehe, been lazy updating my journal these days.

Anyway, here's the numbers

Wednesday (24/09/08): Back Day

T Bar Row: 12*40kg, 12*60kg, 10*70kg, 8*75kg, 8*75kg, 12*60kg, 12*40kg

Deadlift: 10*60kg, 8*90kg, 8*90kg, 6*95kg, 5*95kg, 5*95kg, 10*60kg

Pull Up: 10, 8, 9+3, 6+6

Single Arm Cable Row: 20*15kg, 20*20kg, 20*25kg, 20*30kg (each side)

Abs:

Dragon Flag: 4, 5, 5 (Don't think that I was attempting the full dragon flag)

Decline Bench Reverse Crunch: 20, 20, 20

Side Leg Raise: 20, 20, 20 (each side)

Thursday (25/09/08): Leg Day

Barbell Back Squat: 10*60kg (deep), 8*70kg (deep), 6*75kg (deep)+ 2*75kg (parallel), 8*75kg (deep), 3*80kg (deep)+2*80kg (parallel), 4*80kg (deep)+1*80kg (parallel)

Single Leg Press: 10*40kg, 10*50kg, 10*60kg, 8*70kg (each side)

Dumbbell Lunge: 10*30kg, 10*30kg, 10*30kg (each side)

Calf Raise On Leg Press Machine: 15*120kg, 12*130kg, 12*140kg

Abs/ Core:

Decline Bench Reverse Crunch with 1kg Medicine Ball: 15, 15, 15

Seated Leg Raise with 1kg Medicine Ball: 15, 15

Single Leg Overhead Ball Throw with 1kg Medicine Ball: 10 throws, 10 throws, 10 throws (each side, constantly fall on both legs when catching the ball)

Friday (26/09/08): Chest Day

Barbell Bench Press: 12*60kg, 3*90kg, 3*90kg, 2*90kg, 8*70kg, 4*75kg (stopped at 4th rep due to shoulder pain)

Decline Bench Cable Pullover: 10*15kg (testing), 12*30kg, 12*40kg, 12*50kg

Barbell Incline Bench Press: 6*70kg, 4*75kg, 4*75kg, 3*75kg

Incline Bench Cable Fly: 10*30kg (each side 15kg at 4 angles, 15 degrees, 30 degrees, 45 degrees, and 60 degrees)

Abs:

Roman Chair Sit Up: 20, 20*10kg (Not really effective so I guess that I am leaning too much forward. The range of motion should be smaller to intensify the workout)

Decline Bench Crunch with Twist: 10, 10 (each side with 2 kg Medicine Ball Overhead)

Damn, I totally missed out on cardio.

Today: Chest + Triceps

Barbell Bench Press (Chest):

Rest interval between sets is 90 seconds

6*80kg
6*82.5kg
2+1+3*82.5kg (losing strength got to apply a bit of rest pause 30 seconds interval)
6+4*75kg (rest pause 30 seconds interval)
6+6*70kg (rest pause 30 seconds interval)
6*65kg+6*70kg (rest pause 45 seconds interval)

Incline Bench Press (Chest):

Rest interval between sets is 2 minutes

3+1+2*72.5kg (rest pause 30 seconds interval)
4+2*70kg (rest pause 30 seconds interval)
3+3*70kg (rest pause 30 seconds interval)
5+3+2*65kg (rest pause 30 seconds interval)
6+4+2*60kg (rest pause 30 seconds interval)
6+3+3*55kg (rest pause 30 seconds interval)

Dumbbell Decline Flye (Chest):

Rest interval between sets is 1 minute

4 sets of 12*10kg each side

Close-Grip Barbell Bench Press (Triceps):

Rest interval between sets is 1 minute

6*30kg (easy)
6*40kg
6*45kg+4*40kg (rest pause 15 seconds interval)
8*40kg+4*35kg (rest pause 15 seconds interval)
6+6*35kg (rest pause 15 seconds interval)

Quick Abs Routine:

Hanging Leg Raise with 2.5kg Dumbbell: 20 reps
Decline Crunch with 2kg Medicine Ball Overhead: 20 reps

Today: Leg

Barbell Back Squat:

Rest interval between sets is 2 minutes

6*80kg
6*82.5kg
6*82.5kg
10*75kg
8+4*70kg (rest pause 15 seconds interval)
8+4*70kg (rest pause 15 seconds interval)

Dumbbell Lunge (Alternate):

Rest interval between sets is 1 minute

6*25kg (12.5kg DB each side)
6*25kg (12.5kg DB each side)
6*25kg (12.5kg DB each side)
10*15kg (7.5kg DB each side)
12*15kg (7.5kg DB each side)
12*15kg (7.5kg DB each side)

Leg Press:

Rest interval between sets is 1 minute

6*140kg
6*160kg
6*170kg
10*170kg
6+6*160kg (rest pause 30 seconds interval)
6+6*160kg (rest pause 30 seconds interval)

Leg Curl:

Rest interval between sets is 1 minute

12*35kg
12*35kg

Leg Extension:

Rest interval between sets is 1 minute

12*45kg
12*50kg


Abs Quickie:

Decline Reverse Crunch with 3kg Medicine Ball: 20 reps
Decline Crunch with 3kg Medicine Ball Overhead: 20 reps

Today: Cardio (Moderate Intensity)

One Round of
10 minutes at 8.5km/hr
10 minutes at 8.8km/hr
10 minutes at 9.0km/hr
10 minutes at 9.3km/hr
10 minutes at 9.6km/hr

Here is it

Not very impressive though, hehehe.

Okay, let's do a flashback to Tuesday
Did some shoulder workouts on Tuesday

DB Shoulder Press:
3 sets of 6*20kg (each side)
2 sets of 12*15kg (each side)

Wide Grip Upright Row:
2 sets of 6*45kg
1 set of 6*50kg (manage to do partial on the last 2 rep)
3 sets of 12*35kg

Bent Over Lateral Raise

2 sets of 10*10kg (each side)

Did some chest and triceps works on Wednesday

Bench Press:
1 set of 10*50kg
5 sets of 4*82.5kg
1 set of 10*60kg

Incline Bench Press:
1 set of 4*75kg
2 sets of 6*70kg
2 sets of 10*60kg

Cable Incline Flyes:
1 set of 10*20kg (each side at 15 degrees, 30 degrees, 45 degrees and 60 degrees)

DB Lying Triceps Extension:
2 sets of 12*10kg (each side)

Close Grip Bench Press:
2 sets of 10*45kg

Abs Work:
Cable Crunch:
2 sets of 20*35kg

Hanging Leg Raise:
2 sets of 12*2.5kg DB

Cable Side Bend
2 sets of 17.5kg (each side)

Did Cardio on thusday

38 minutes of treadmill run at 9.5km/hr pace at 3.5 inclination

Have to stop at the 38th minute due to stitch, hehehe

Did some back, biceps and leg work yesterday

Barbell Row:
1 set of 10*40kg
1 set of 8*60kg
2 sets of 6*70kg
2 sets of 6*72.5kg

Romania Deadlift:
1 set of 10*60kg
1 set of 8*70kg
1 set of 3+2*80kg
2 sets of 5*70kg

Pull Ups
1 set of 10*BW
4 set of 8*BW (only managed to do partial for last few reps in every set)

Seated Cable Row
1 set of 12*40kg
2 sets of 10*45kg
2 sets of 10*50kg

Low Pulley Cable One-Arm Pull
3 sets of 10*20kg (each side)

Concentration Curl
3 sets of 10*10kg (each side)

Today is my leg+biceps day
The following is my routine

Leg:

Back Squat:
10x50kg (Warm Up)
10x70kg
10x70kg
10x70kg
10x72.5kg
10x75kg

Leg Press:
8x100kg (Warm Up)
5 sets of 8x180kg

Leg Extension:
3 sets of 12x50kg

Biceps:

Preachers Curl:
12*10kg (Each Side)
2 sets of 12*12.5kg (Each Side)

Single Arm Cable Curl (High Pulley):
3 sets of 12x10kg (Each Side)

Abs:

Bicycle With 2kg Medicine Ball:
3 set of 20 reps

Resistant Double Crunch With 2 kg Medicine Ball:
3 sets of 20 reps

Cardio:

20 minutes of treadmill run
Started off with 8.0km/hr speed at 3.5 inclination
Increased 0.3km/hr at 4th minute, 0.4km/hr at 8th minute, 0.3km/hr at 12th minute, 0.4km/hr at 16th minute, 0.3km/hr at 18th minute and 0.4km/hr at 19th minute.
Increased 0.5 inclination every 5 minutes
Finished with 10.1km/hr speed at 5.0 inclination

I hit the shoulder and quickie biceps today

Shoulder

Arnold Press:
3 sets of 12x15kg DB each side
2 sets of 10x17.5kg DB each side

Wide Grip Barbell Upright Row:
1 set of 8x40kg
2 sets of 8x42.5kg (with some partial)
2 sets of 8x45kg (with some partial)

Bent Over Lateral Raise:
5 sets of 10x10kg DB each side

Overhead Unilateral Front Raise:
3 sets of 10x7.5kg DB (alternate)

Biceps:

Single Arm Zottman Curl:
3 sets of 10x10kg DB (alternate)

Core:

Plank with One Arm Raised:
1 set of 20 seconds (alternate)

Chest Day, My favourite day.

Chest:

Bench Press:
1 set of 10x50kg (Warm Up)
1 set of 10x70kg
1 set of 10x72.5kg
1 set of 8x72.5kg
1 set of 7x75kg
1 set of 8x75kg
Immediate Drop Set: 10x50kg, 12x40kg, 20x30kg

Cable Crossover
1 set of 12x20kg (each side) at 60 degrees upward
1 set of 12x20kg (each side) at 30 degrees upward
1 set of 12x20kg (each side) at 0 degree
1 set of 12x20kg (each side) at 30 degrees downward
1 set of 12x20kg (each side) at 60 degrees downward

Decline Bench Press:
3 sets of 6x80kg at 45 degrees downward

Dumbbell Pullover:
2 sets of 12x17.5kg DB

Abs:

Rope Crunch:
2 sets of 20x35kg

Hanging Leg Raise
2 sets of 10 reps

Back:

Barbell Row:
1 set of 10x60kg
2 sets of 10x62.5kg
2 sets of 10x65kg

Deadlift:
1 set of 10x80kg
2 sets of 10x85kg
2 sets of 6x85kg

Seated Cable Row:
5 sets of 10x50kg

Wide Grip Pull Up:
3 sets of 10 reps
2 sets of 8 reps

Triceps:

Standing Cable Triceps Curl:
1 set of 12x10kg
1 set of 12x15kg
1 set of 12x20kg

Abs:

Decline Crunch with 2kg Medicine Ball Overhead:
3 sets of 20 reps

Decline Reverse Crunch with 2kg Medicine Ball:
3 sets of 20 reps

Cardio Day.

Threadmill Run:

1 km of run within 6 minutes.
5 minutes of jog at 7.5km/hr speed.
1 km of run within 6 minutes.
5 minutes of jog at 8.0km/hr speed.
1 km of run within 6 minutes.
5 minutes of jog at 8.0km/hr speed.

All at 2.0 inclination.

And that was real fun.

Blasted my shoulder today, it was damn burning

Shoulder

Arnold Press
5 sets of 12x15kg (each side)

Superset with

Wide Grip Upright Row
5 sets of 10x45kg

Weight Plate Overhead Front Raise
5 sets of 12x10kg

Superset with

Bent Over Lateral Raise
5 sets of 10x10kg (each side)

Back

Barbell Row:
1 set of 12x40kg (Warm Up)
1 set of 10x60kg
4 sets of 10x65kg

superset with

Inverted Row:
5 sets of 10x BW

Dumbbell Single Arm Row
3 sets of 12x15kg (Alternate)
2 sets of 12x17.5kg (Alternate)

Wide Grip Pull Up:
1 set of 8 reps
2 sets of 6 reps

Abs:

Crunch:
2 sets of 20 reps

Reverse Crunch:
2 sets of 20 reps

Not anytime sooner than Feb 09.
I'm already have plan for the High Volulme Training at the time being.
Have not been on HVT for a while before this one.