It feels real good getting a little pump here and there. ahhh...smell the pump..

Its just pretty uneasy on the overhead cable extensions though, it tends to touch my head. lol

Day 3

Traps/Back/Biceps

Back/Bicep/Traps #1
Chinups

BW x 8
BW x 3
BW x 3
BW x 5
BW x 3

T-Bar Rows (Lying)

15kg x 6 x 1
25kg x 6 x 4

Hammer Grip Lats

55 x 6 x 1
50 x 6 x 2
45 x 6 x 2

Shrugs @ Smith

40kg x 6 x 4

DB Curls

25 x 8 x 1
30 x 8 x 2

Lying Rear Delt Cable Raises

7.5 x 6 x 2
10 x 6 x 1

Preacher Curl ( I suffered on this, muscle fatigue )

20kg x 6 x 2
15kg x 6 x 1

DB Pullover

25 x 6 x 2
20 x 6 x 1


I suffered a fatigue, I guess it was because of staying up till 5am to watch football and only had 3-4 hrs of sleep. Overall it was I must say okay. Could do really better.

Its actually the underhand chinups, somehow its much easier than the pullup, but this is what I am going to do though, I`ll swap with pullups and chinups on 2 different days. I could manage only 3 reps of overhand pullups. I actually had a huge preworkout shake though. Well its the first week, and I am starting to adapt to this kind of routine.

Day 4

Leg Day

Squats

100kg x 8
100kg x 8
100kg x 8
80kg x 8
80kg x 6
80kg x 6

Leg Press

140 x 8
140 x 8
120 x 8
120 x 8
120 x 8
120 x 8


(Felt nauseas for a while, went up to the changing room, laid down on the bench for 10-15 minutes, was feeling a little better )


Leg Curl

30 x 6
30 x 6
30 x 6

Leg Ext

50 x 6
50 x 6
50 x 6
50 x 6

Smith Calf Raises

20kg x 8
40kg x 8
40kg x 8
50kg x 8
50kg x 8
60kg x 8
60kg x 8

Day 6

I decided to work out Monday`s routine today as I`ll be facing a totally frantic 24hrs on Monday.


Machine Incline

50 x 8
45 x 8
40 x 8
40 x 8
35 x 6
30 x 6

Smith High Incline ( I was supposed to go for Incline DB`s but was just too worn out after the previous workout)

50kg x 8
50kg x 8
50kg x 8
50kg x 8
50kg x 8
60kg x 8

Overhead DB Ext

30 x 8
30 x 8
30 x 8

Side Raise

20 x 8
20 x 8
25 x 8

Cable Pressdown

17.5 x 8
17.5 x 8
17.5 x 8

Standing Cable Fly

7.5 x 8
7.5 x 8
7.5 x 8

Day 8

Back,Biceps

Deadlift

80 x 8
100 x 8
100 x 8
100 x 6
100 x 5
100 x 6

Close Hammer Grip Pulldown

55 x 8
50 x 8
50 x 8
55 x 8
55 x 8

Shrugs DB

40 x 8
40 x 8
35 x 6
40 x 6

Wider Grip Cable Row

40 x 6
40 x 6
40 x 6
40 x 6

Preacher Curl

15 x 8
15 x 8
15 x 8

Side Cable Delt Raise

7.5 x 8
7.5 x8
10 x 8

Cable Curl

7.5 x 8
7.5 x 8
7.5 x 8
7.5 x 8

Pullover

25 x 8
30 x 8
30 x 8
30 x 8

Day 9

Squat

100 x 10
100 x 8
110 x 8

I only managed 3 sets thanks to last night`s deadlift

Leg Press

120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8
120kg x 8

Walking Lunges

25lbs x 6 x 3

Leg Ext

45 x 8 x 3

Leg Curl

40 x 8 x 3

Calf Press on Leg Ext Machine

110 x 8 x 6

Day 10

I have been training 3 days straight. I plan to go for one more pull day, take a break for 24hrs and resume on legs.

Smith Shoulder Press

50 x 8
50 x 8
50 x 8
55 x 8
50 x 8
55 x 8
55 x 8

DB Low incline

35 x 8
35 x 8
40 x 8
40 x 6
42.5 x 7

Dips AMAP

Assisted

8,8,6,5,3,4

OH Triceps Ext

15 x 8
20 x 6
15 x 6
15 x 6
15 x 6

DB Side Raise

20 x 6
20 x 6
20 x 6
20 x 6
20 x 6

Rope Ext

15 x 6 x 3

Machine Fly

40 x 6
35 x 6
35 x 6
35 x 6

Day 11.

I`m taking a 2 day break before i resume my leg workout. It has been a very stressful week, pretty crazy i must say.


I had trouble choosing the right workout on my final few sets , hence the mix of some cable row, pullover and upper back machine. I somehow realize that the pullover is giving much strain on my triceps rather than the traps and back.


Figures

Chinups

6,4,5,5,3

T - Bar row (Lying)

15 x 8
25 x 8
25 x 8
25 x 8
25 x 8

Wide Grip Lat ( i was aiming for proper contraction today )

40 x 8
40 x 8
45 x 8
45 x 8
40 x 8

Smith Shrugs

40 x 6
40 x 6
60 x 6
60 x 6
60 x 6

DB curls

25 x 8 x 3

Rear Delt Cable Raise

7.5 x 8 x 3

Preacher Curls

15 x 8 x 5

Back, Cable Row and some Pullover.


Finally 2 days break. phew..

Day 12

I was supposed to take 2 day off. Instead, I took only 1 day. Just couldnt stop training.

Squat

100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8

HS Leg Press

80 kg x 12
100 kg x 12
120 kg x 12
180 kg x 12
180 kg x 12
180 kg x 12
180 kg x 12
180 kg x 12
180 kg x 12
180 kg x 12
180 kg x 12
180 kg x 12

Leg Ext

55 x 6
55 x 6
65 x 6
55 x 6

Leg Curl

55 x 6
55 x 6
55 x 6
55 x 6

Calf Press on Seated Leg Ext

120 x 8
120 x 8
120 x 8
120 x 8
120 x 8

I was having shit ass time during the final sets of leg press. but it was great. awesome stuff.haha

Day13

Push Day.

Damn, I have been training hell this few days.

Chest Incline Machine

20kg x 8 x 6

Smith Chest Incline

30 kg x 8 x 5
35 kg x 8 x 1

Assisted Dips ( I just cant manage after tearing my strength on the first 2 exercise, that explains the assist )

8,5,6,6,8

Triceps DB Ext

30 x 6 x 2
40 x 6 x 2

Side DB Raise

22.5 x 6 x 4

Triceps Ext

15 x 6 x 4

Machine Chest Fly

35 x 6 x 4



Overall it was okay, still gotta work on the volume a little. I am not on a strength program, just need the pump.

Day 14..

Today`s an off day and i`m putting down yesterday`s figures

DB Row ( Per arm )

45 x 8 x 1
50 x 8 x 1
55 x 8 x 1
60 x 8 x 3

Close Grip Lat

45 x 8 x 4

Shrugs on Smith

40 x 8 x 2
60 x 8 x 2

Preacher Curls.

20k x 10 x 4

DB side Raise

20lbs x 8 x 4

Cable Curl

10k x 8 x 3

HS Front Pullover

30 each arm x 6 x 3

Day 16 .

Leg Day.

It has been pretty much crazy around here..I have been very tight...And finally am on semester break. So got my head straight and did some leg banging.

Squats

80 x 5
100kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6
100kg x 6

Seated Leg Press

140 x 8
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
200 x 12
200 x 8
200 x 8

Leg Curl

40 x 6
45 x 6
50 x 6
55 x 6

Leg Extension

45 x 6
55 x 6
60 x 6
60 x 6

Cooldown with some Walking Lunges.

Overall it is okay...I am in the mode of shifting to a cutting phase VERY slowly. I hope I have gained probably some muscles and hope to keep gaining during this whole process.

Day 18

Chinups

8,6,5,3

Barbell Row ( Used to be a lying t-bar row but I dont really feel the contraction on that )

50kg x 8
60kg x 6
60kg x 6
60kg x 6
60kg x 6
60kg x 6
60kg x 6
50kg x 6

Hammer Grip Wide Lat Pulldown

45 x 8
50 x 8
50 x 8
50 x 8
50 x 8
55 x 8

Shrugs

40 x 8
70 x 8
70 x 6
70 x 6
70 x 6

DB Curl

25lbs x 8
30lbs x 8
30lbs x 8

Lying Rear Cable Raise

10 x 8
10 x 8
10 x 8
10 x 8

Preacher Curl

15kg x 8
20kg x 8
15kg x 8
15kg x 8

Pulldown

45 x 8 x 3

Day 19.

Legs.

Squat

100kg x 8
100kg x 8
100kg x 6
100kg x 6
100kg x 6
100kg x 6

Seated leg press

200kg x 8
180kg x 8
180kg x 8
180kg x 8
180kg x 8
180kg x 8
180kg x 8
180kg x 8
180kg x 8
180kg x 8

Leg Curl

45 x 8
45 x 8
45 x 8
50 x 8

Leg Extension

50 x 8
50 x 8
55 x 8
55 x 8
60 x 8
60 x 8

Smith Calf Raise

60kg x 8
70kg x 8
70kg x 8
80kg x 8
85kg x 8
85kg x 8




This post has been edited by shanecross: May 21 2008, 03:34 PM

I havent been logging for the past few days. Have been pretty busy. Finally a day off tomorrow. My whole body needs rest, been training quite aggresively.



So called De-Load Day

Squats

100kg x 10
100kg x 10
100kg x 8
100kg x 6

Leg Press Seated

180kg x 10
160kg x 10
160kg x 10
140kg x 10
140kg x 10
140kg x 10
130kg x 10
120kg x 10

Leg Curl (Seated)

45kg x 8
45kg x 8
45kg x 8

Leg Ext

45kg x 8
45kg x 8
45kg x 8

Smith Calf Raise

45 x 8
55 x 8
60 x 8
70 x 8
70 x 8
70 x 8

A very short and brief AB work ( circuit style )

I always enjoy the leg workout day. Its just ahhhh.... I am currently aiming for Reps PR. Not looking at poundages at the moment. So hows your training going?

I try not to train till failure even though high reps is my target. As you could see, I have about 6-10 sets of leg press after that. So its practically conserving some energy for the next workout . The high reps are actually great, but the downside of it is you could probably manage lower sets compared to 6-8reps of squatting. I try to stick to 8-12 reps max though per set.

Push Day.


Im completely fatigued out after doing the Dips first for 5 sets. But heck I was going for the pump anyways, gonna put the poundages aside at the moment. I just wonder if anyone feels the strain on the upper chest on the mid part of the pecs?The strain sucks especially on the first few sets.I am also giving my rotator cuffs a break i might have just gave them too much tension so I`ll be practically using machine for chest work


Dips
8,5,6,5,5

Smith Shoulder Press
30kg x 8
30kg x 8
30kg x 8
30kg x 7

Smith Low Incline Chest
30kg x 10
30kg x 8
30kg x 6
30kg x 8

OH Cable Ext
15 x 12
15 x 12
17.5 x 12
17.5 x 12
15 x 12

DB Side Raise

20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10
20lbs x 10

V bar Pressdown

15 x 10
15 x 10
15 x 10
17.5 x 10

Cable Chest Fly

7.5 x 10
7.5 x 10
7.5 x 10
7.5 x 9

Pull Day.

End of Bulk

Chinup
8,6,4,4,3

T bar Row (Lying)

20kg x 10 x 4

Wide Grip Lat Pulldown

45kg x 10
45kg x 10
45kg x 10
45kg x 8
45kg x 8
45kg x 8

Smith Shrugs

30 x 10
50kg x 10
50kg x 10
60kg x 10
60kg x 10

DB Curls

25lbs x 8 x 3

Cable Rear Delt Raise

10kg x 12
12.5kg x 12
12.5kg x 12

Preacher Curls

15kg x 10 x 3

Pulldown

35 x 10 x 4


Some Progress Photos

I know it aint much but heck, I gotta cut the body fat now, Im going to get my my suit done pretty soon in a month or two and my pants are starting to not fit. hahaha.

1. Latest



2. Before Bulk


This post has been edited by shanecross: May 24 2008, 04:57 PM