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 )

Damn boy, you smokin them squats away

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?

Like crap....it's in my journals. I'm worried that when I get to KL, I won't be able to weightlift consistently, no answer from Bukit Jalil yet if I can train there.

Nowdays, squatting takes the backseat. Cleaning and front squatting and drop snatching takes precedence. Btw, how do you feel about the high repetition squats? I might take to them, as I have a feeling it'll help me adapt to the ease of taking on 160KG's

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

Shane needs liposuctor. And a new cameraphone.

Dang your shoulders be broad man, fricken hell...

I just need to get those fats of, i guess beneath those fat lies some decent muscle mass, bwahahahahah... I have 3 DSLR`s ler, and a studio, but just too lazy to drop by and get a decent shot. hahahah..Nokia pun jadi la....

haha, I noe. At least one D50 in that garage right?

I bet there is be some decent muskle under all that layers....go drop by pusmore and ask them to help you wid dat

Hahah, were you checking the EXIF data on the Before picture? lol.

You been to pushmore? Im sticking to this routine at the moment for approx 4-6 weeks., but modding a little, putting fewer sets with higher reps.

how many kgs u gain during bulking?