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 felix's workout journal

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TSfelixlhy
post Apr 23 2008, 11:44 PM

Getting Started
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127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 23 April 2008 (day 8)
Shoulder
BB shoulder press
1 x 12 x 15kg
1 x 10 x 20kg
1 x 10 x 25kg
1 x 10 x 30kg
1 x 10 x 35kg
1 x 6 x 40kg (PR)

BB upright row
1 x 12 x 15kg
1 x 10 x 20kg
1 x 10 x 25kg
1 x 10 x 30kg
1 x 10 x 35kg
1 x 6 x 40kg (PR)

Cable front lateral raise
1 x 12 x 10lb (per hand)
2 x 10 x 20lb
2 x 10 x 30lb
1 x 6 x 40lb

Seated rear lateral raise
1 x 12 x 20kg
1 x 10 x 30kg
1 x 10 x 40kg
1 x 10 x 50kg
1 x 10 x 60kg
1 x 6 x 70kg (PR)

Triceps
Skull crusher
1 x 12 x 10kg
1 x 10 x 15kg
1 x 10 x 20kg
1 x 10 x 25kg
1 x 6 x 30kg (PR)
1 x 10 x 20kg

Cable pushdown
1 x 12 x 70lb
1 x 10 x 80lb
1 x 10 x 90lb
1 x 10 x 100lb
1 x 10 x 110lb
1 x 8 x 120lb
1 x 8 x 130lb
1 x 6 x 140lb (PR)

No carb restriction and look what happened smile.gif

This post has been edited by felixlhy: Apr 24 2008, 08:42 PM
TSfelixlhy
post Apr 24 2008, 08:41 PM

Getting Started
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127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 24 April 2008 (day 9)
Back
Wide grip chin up
1 x 10 x BW
1 x 6 x BW

Seated row (wide grip)
1 x 12 x 30kg
1 x 10 x 40kg
1 x 10 x 50kg
1 x 10 x 60kg
1 x 10 x 65kg
1 x 10 x 70kg
1 x 6 x 75kg (PR)

Seated row (narrow grip)
1 x 12 x 30kg
1 x 10 x 40kg
1 x 10 x 50kg
1 x 10 x 60kg
1 x 10 x 65kg
1 x 10 x 70kg
1 x 6 x 75kg (PR)

Wide grip cable pull down
1 x 12 x 50lb
1 x 10 x 60lb
1 x 10 x 70lb
1 x 10 x 80lb
1 x 10 x 90lb
1 x 10 x 100lb
1 x 10 x 110lb

BB shrug
1 x 12 x 40kg
1 x 10 x 50kg
1 x 10 x 60kg
1 x 10 x 65kg
1 x 8 x 70kg
1 x 8 x 75kg
1 x 6 x 80kg (PR)

Waist
Incline sit up
1 x 10 x BW
2 x 12 x BW
4 x 10 x BW

DB side bend
1 x 12 x 40lb (each side)
1 x 12 x 45lb
1 x 10 x 50lb
1 x 10 x 55lb
1 x 10 x 60lb
1 x 10 x 66lb
1 x 6 x 71lb (PR)

Myriad feelings but mainly low mood since I'm missing my close friend. Also, my weight has increased by 3kg since the beginning of this journal. OMG...
TSfelixlhy
post Apr 25 2008, 10:27 PM

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127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 25 April 2008 (day 10)
Chest
BB bench press (flat)
1 x 12 x 25kg
1 x 10 x 30kg
1 x 10 x 35kg
1 x 8 x 40kg
1 x 8 x 45kg
1 x 6 x 50kg
1 x 6 x 55kg

BB bench press (incline)
1 x 12 x 25kg
1 x 10 x 30kg
1 x 8 x 35kg
1 x 8 x 40kg
1 x 6 x 45kg
1 x 6 x 50kg

BB bench press (decline)
1 x 12 x 20kg
1 x 10 x 25kg
1 x 8 x 30kg
1 x 8 x 35kg
1 x 6 x 40kg

DB pullover
1 x 12 x 30lb
1 x 10 x 35lb
1 x 10 x 40lb
1 x 10 x 45lb
1 x 6 x 50lb

Cable standing fly
1 x 12 x 10lb (per hand)
2 x 10 x 20lb
2 x 10 x 30lb
1 x 6 x 40lb

Biceps
BB curl
1 x 12 x 10kg
1 x 10 x 15kg
1 x 10 x 20kg
1 x 10 x 25kg
1 x 10 x 30kg
1 x 6 x 35kg

Hammer curl
1 x 12 x 25lb (per hand)
1 x 10 x 30lb
1 x 10 x 35lb
1 x 10 x 40lb
1 x 6 x 45lb

Cable one arm curl
1 x 12 x 10lb (per hand)
2 x 10 x 20lb
2 x 10 x 30lb
1 x 6 x 40lb

Feeling a bit tired today. Wonder if it has anything to do with too many intermediate weights before hitting 6RM weights. Anyway, heard Linger by Cranberries over the radio in the gym. Nostalgic. Ahhh~
TSfelixlhy
post Apr 26 2008, 08:50 PM

Getting Started
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127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 26 April 2008 (day 11)
Shoulder
Smith shoulder press
1 x 12 x 30kg
1 x 10 x 40kg
1 x 6 x 50kg (forced set)

Lever shoulder press
1 x 12 x 30kg
1 x 10 x 40kg
1 x 6 x 50kg (forced set)

DB shoulder press
1 x 12 x 30lb
1 x 10 x 40lb
1 x 6 x 50lb (forced set)

DB front raise
1 x 12 x 10lb
1 x 10 x 20lb
1 x 6 x 25lb

Cable front raise*
1 x 10 x 1 plate
1 x 10 x 2 plates
1 x 10 x 3 plates

DB lateral raise
1 x 12 x 10lb
1 x 10 x 20lb
1 x 6 x 25lb

Cable front lateral raise*
1 x 12 x 1 plate
1 x 10 x 2 plates
1 x 10 x 3 plates

DB rear lateral raise
1 x 12 x 15lb
1 x 10 x 20lb
1 x 10 x 25lb

Cable standing cross row
1 x 10 x 30lb
1 x 10 x 40lb
1 x 10 x 50lb

Smith upright row
1 x 10 x 20kg
1 x 10 x 30kg
1 x 10 x 40kg

Back
Smith shrug
1 x 10 x 30kg
1 x 10 x 50kg
1 x 10 x 70kg

Triceps
Cable pushdown
1 x 12 x 20kg
1 x 10 x 22.5kg
1 x 10 x 25kg

Skull crusher
1 x 12 x 10kg
1 x 10 x 15kg
1 x 10 x 20kg

Went for RPM for the first time. Quads were definitely sore from mountain biking. Had a good cardio workout though. Why do morning workouts always seemed more difficult when compared to workout in the afternoon or evening? unsure.gif
yeeck
post Apr 27 2008, 12:03 AM

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Joined: Apr 2006
QUOTE(felixlhy @ Apr 26 2008, 08:50 PM)
Went for RPM for the first time. Quads were definitely sore from mountain biking. Had a good cardio workout though. Why do morning workouts always seemed more difficult when compared to workout in the afternoon or evening? unsure.gif
*
Because in the morning you are still in a semi-asleep mode...hahaha....ok seriously...most people would have eaten properly in the afternoons or evenings usually, compared to mornings.
TSfelixlhy
post Apr 27 2008, 09:32 PM

Getting Started
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127 posts

Joined: Mar 2008
From: Shah Alam
QUOTE(yeeck @ Apr 27 2008, 12:03 AM)
Because in the morning you are still in a semi-asleep mode...hahaha....ok seriously...most people would have eaten properly in the afternoons or evenings usually, compared to mornings.
*
I think in my case, both are right biggrin.gif
TSfelixlhy
post Apr 28 2008, 10:49 PM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 28 April 2008 (day 12)
Back
Wide grip cable pull down
2 x 12 x 40kg
2 x 10 x 50kg
2 x 10 x 60kg (forced set)

Narrow grip cable pulldown
2 x 12 x 40kg
2 x 10 x 50kg
2 x 10 x 60kg (forced set)

Lever front pulldown
1 x 10 x 30kg
1 x 10 x 40kg
1 x 10 x 50kg

Cable seated row
1 x 10 x 25kg
1 x 10 x 35kg
1 x 10 x 45kg

Lever seated row (wide grip)
1 x 10 x 15kg (per hand)
1 x 10 x 25kg
1 x 10 x 35kg

Lever seated row (narrow grip)
1 x 10 x 15kg (per hand)
1 x 10 x 25kg
1 x 10 x 35kg

Smith bent-over row
1 x 10 x 20kg
1 x 10 x 40kg
1 x 10 x 30kg

Lever bent-over row (close grip)
1 x 10 x 15kg
1 x 10 x 25kg
1 x 10 x 35kg

DB bent-over row
1 x 10 x 20lb
1 x 10 x 30lb
1 x 10 x 40lb

Waist
Crunch
1 x 25 x BW
5 x 15 x BW

Back, back and more back. Workout was slightly haphazard as me and my friend stayed with the machines before moving to the free weights. Ooh, guess what I had for lunch? drool.gif
» Click to show Spoiler - click again to hide... «


This post has been edited by felixlhy: Apr 29 2008, 08:52 PM
TSfelixlhy
post Apr 29 2008, 08:51 PM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 29 April 2008 (day 13)
Hips, thighs and calves (pilot workout)
BB Squat
1 x 12 x bar (warm up)
4 x 12 x 20kg (excluding the weight of the bar)
2 x 10 x 30kg
1 x 6 x 40kg

BB standing leg calf raise
1 x 12 x 20kg
1 x 12 x 30kg
1 x 12 x 40kg
1 x 10 x 50kg
1 x 10 x 60kg
1 x 8 x 70kg
1 x 6 x 80kg

Sled 45 degree leg press
1 x 12 x 90lb
1 x 10 x 140lb
1 x 10 x 180lb
1 x 10 x 230lb
1 x 10 x 270lb
1 x 6 x 320lb
1 x 8 x 370lb (forced set)

Cable lying leg curl
1 x 12 x 10lb
1 x 10 x 20lb
1 x 10 x 30lb
1 x 10 x 40lb
1 x 10 x 50lb
1 x 8 x 60lb
1 x 3 x 70lb

Not sure if it’s the RPM or yesterday’s pathetic attempt at deadlifting, my hamstrings seemed to be sore during squat. The burn came in early even at 20kg. Funny thing is that the soreness lessen when I was doing the leg press and this allowed me to go for heavier weights.

This post has been edited by felixlhy: Apr 29 2008, 08:56 PM
TSfelixlhy
post Apr 30 2008, 08:55 PM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 30 April 2008 (day 14)
Chest
BB bench press (flat)
1 x 12 x 25kg
1 x 10 x 30kg
1 x 10 x 35kg
1 x 10 x 40kg
1 x 10 x 45kg
1 x 8 x 50kg
1 x 8 x 55kg

BB bench press (incline)
1 x 12 x 25kg
1 x 10 x 30kg
1 x 10 x 35kg
1 x 10 x 40kg
1 x 8 x 45kg
1 x 8 x 50kg

BB bench press (decline)
1 x 12 x 20kg
1 x 10 x 25kg
1 x 10 x 30kg
1 x 8 x 35kg
1 x 6 x 40kg

DB pullover
1 x 12 x 30lb
1 x 10 x 35lb
1 x 10 x 40lb
1 x 7 x 45lb
1 x 3 x 50lb

Cable standing fly
1 x 12 x 10lb (per hand)
2 x 10 x 20lb
2 x 10 x 30lb
1 x 8 x 40lb

Biceps
BB curl
1 x 12 x 10kg
1 x 10 x 15kg
1 x 10 x 20kg
1 x 10 x 25kg
1 x 10 x 30kg
1 x 8 x 35kg

Hammer curl
1 x 12 x 25lb (per hand)
1 x 10 x 30lb
1 x 10 x 35lb
1 x 10 x 40lb
1 x 8 x 45lb

Cable one arm curl
1 x 12 x 10lb (per hand)
1 x 10 x 20lb
1 x 10 x 30lb
2 x 8 x 40lb
2 x 6 x 50lb

Decent workout today. Had to swing my leg to walk as I can’t flex or extend the legs; both quads and hamstrings were sore from yesterday’s pilot workout. Sis gave me a nick: the ‘kangkang’ king sweat.gif

TSfelixlhy
post May 1 2008, 11:20 PM

Getting Started
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127 posts

Joined: Mar 2008
From: Shah Alam
Just realised that I've been cheating alot in my workouts sweat.gif

QUOTE
From BB.com
Reference: http://www.bodybuilding.com/fun/hitworkout.htm
Helpful Tips On Each Exercise

Squats
Since this is your first exercise, you may want to do 2 or 3 short and easy warm up sets to get ready. This will be your hardest exercise most likely, so we put it at the beginning so you can throw everything you can at it. Lifting to failure on squats means almost falling down on your last rep. Be sure to go all the way down and have a partner or rack there to help you if needed.

Leg Extensions
Use a full range of motion. Go all the way up and all the way down.

Leg Curls
Use a full range of motion and do not "jerk" the weight up.

Dumbbell Pullovers
Your first upper body exercise. Be sure to do a good warm up set so you do not injure yourself. Lift heavy and do not rest at the top of the movement.

Barbell Overhead Shoulder Press
Do these in front of your face, not behind the neck. You can injure your rotator cuff when doing them behind the neck. Go down until the bar is about at chin level, not lower. Slow, slow, slow reps!

Seated Rows
Keep your back straight up and down. Do not move far forward or lean far backwards. You want to be squeezing together your shoulder blades!

Bench Press
Slowly, go down and touch your chest around your nipple area. Do not use momentum to get the weight up. Use a spotter and get an extra rep with his help to really blast the muscle.

Barbell Bicep Curls
Do not sway! Keep your elbows at your side and do not move them. Squeeze your biceps upward.

Tricep Extensions
Keep your body straight up, do not lean over too much.

Weighted Pullups
If you can't do pull-ups, do pulldowns. Do these slowly and go all the way up and down. Use the wide-grip bent bar.

Weighted Dips
Strap on the weight! Keep your body straight up and down, do not lean over too much. You want to be working your triceps, not your lower chest.

Standing Calf Raises
Go all the way down and up. Don't use too heavy of a weight where you can only do partial reps. Feel the burn!

Abs
Choose a good exercise that uses some resistance. Don't work your abs on any off days. Abs are normal muscles just like your shoulders and chest!

Time to kick off the wuss attitude! nod.gif

p.s. still lots of refining to do...

This post has been edited by felixlhy: May 1 2008, 11:21 PM
TSfelixlhy
post May 2 2008, 08:54 PM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 2 May 2008 (day 15)
Shoulder
BB shoulder press
1 x 12 x 20kg
1 x 10 x 25kg
1 x 10 x 30kg
1 x 10 x 35kg
2 x 8 x 40kg

DB lateral raise
6 x 10 x 15lb

BB upright row
1 x 12 x 15kg
1 x 10 x 20kg
1 x 10 x 25kg
3 x 10 x 30kg

DB rear lateral raise
1 x 12 x 15lb
1 x 10 x 20lb
4 x 10 x 15lb

Triceps
Skull crusher
1 x 12 x 10kg
1 x 10 x 15kg
1 x 10 x 20kg
1 x 10 x 22.5kg
1 x 10 x 25kg
2 x 8 x 27.5kg

Triceps dip
5 x 10 x BW

Cable pushdown
1 x 12 x 50lb
1 x 10 x 60lb
1 x 10 x 70lb
1 x 10 x 80lb
1 x 7 x 80lb
1 x 5 x 80lb

No cheat reps, yet I still managed to shoulder press 40kg smile.gif. Had a better compound and isolation mixture than previous workouts. Currently I’m considering pre-exhaustion superset for my delts (DB side lateral + BB shoulder press) which seemed kind of doable in my gym setting.

This post has been edited by felixlhy: May 2 2008, 08:56 PM
TSfelixlhy
post May 3 2008, 08:57 PM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 3 May 2008 (day 16)
Back
Wide grip chin up
1 x 7 x BW
1 x 2 x BW

Seated row (wide grip)
1 x 12 x 35kg
1 x 12 x 40kg
1 x 12 x 45kg
1 x 10 x 50kg
1 x 10 x 55kg
2 x 8 x 57.5kg

Seated row (narrow grip)
1 x 12 x 35kg
1 x 10 x 40kg
1 x 10 x 45kg
1 x 10 x 50kg
1 x 10 x 55kg
1 x 10 x 57.5kg
1 x 8 x 60kg

BB shrug (inclusive of the weight of the oly bar)
1 x 12 x 30kg
1 x 10 x 40kg
1 x 10 x 50kg
1 x 10 x 60kg
2 x 8 x 70kg

Wide grip cable pull down
1 x 12 x 50lb
1 x 10 x 60lb
1 x 10 x 70lb
2 x 10 x 80lb

Hyperextension
3 x 12 x BW

Waist
Decline crunch
6 x 12 x BW

DB side bend
1 x 12 x 35lb (each side)
1 x 12 x 40lb
1 x 12 x 45lb
1 x 12 x 50lb
1 x 10 x 55lb
1 x 10 x 60lb
1 x 8 x 66lb

Flat bench lying leg raise
4 x 12 x BW

Forearms seemed a bit week today. Could have gone further with my back and obliques sad.gif

This post has been edited by felixlhy: May 5 2008, 11:53 PM
TSfelixlhy
post May 5 2008, 11:54 PM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 5 May 2008 (day 17)
Chest
BB bench press (flat)
1 x 12 x 50kg (inclusive of oly bar weight)
1 x 10 x 60kg
1 x 8 x 65kg

BB bench press (incline)
1 x 12 x 50kg
1 x 10 x 55kg
1 x 8 x 60kg

DB flyes
1 x 12 x 30lb
1 x 10 x 35lb
1 x 8 x 40lb

Cable standing fly
1 x 12 x 10lb
1 x 12 x 20lb
1 x 10 x 30lb
2 x 10 x 40lb

DB pullover
1 x 12 x 30lb
1 x 10 x 35lb
1 x 10 x 40lb
1 x 8 x 45lb

Biceps
BB curl
1 x 10 x 20lb
1 x 10 x 40lb
1 x 10 x 50lb

Preacher’s curl (close grip)
1 x 12 x 20kg
1 x 10 x 25kg (forced set)
1 x 6 x 30kg (forced set) (more like my collegue is doing the work more than me…)

Cable one arm curl
1 x 10 x 5kg (per hand)
1 x 10 x 10kg
1 x 10 x 15kg
1 x 8 x 20kg

Low sets and moderate poundage for chest and biceps today. Feeling lazy as well. Must be Monday’s blues…


This post has been edited by felixlhy: May 7 2008, 12:20 AM
TSfelixlhy
post May 6 2008, 11:58 PM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 6 May 2008 (day 18)
Shoulder
DB lateral raise
4 x 12 x 15lb (the extra 2 reps per set is a burn smile.gif)

Supersetted with:
BB shoulder press
1 x 12 x 30kg
1 x 12 x 35kg
1 x 8 x 40kg
1 x 7 x 40kg

Machine isolateral shoulder press (thank you musclemary for reminding me)
1 x 12 x 30kg
1 x 12 x 50kg
1 x 10 x 60kg (forced set)

DB shoulder press
1 x 12 x 30lb
1 x 10 x 35lb
1 x 10 x 40lb (forced set)

Cable front raise
1 x 10 x 2.5kg (per hand)
1 x 10 x 3.75kg
1 x 8 x 5kg

DB rear lateral raise
5 x 12 x 15lb

Back
BB upright row
1 x 12 x 20kg
1 x 10 x 30kg
1 x 10 x 40kg
2 x 8 x 45kg (I wonder if I got this weights right… sounds too good to be true if you ask me)

Supersetted with:
BB shrug
1 x 12 x 45kg
1 x 12 x 50kg
1 x 12 x 60kg
1 x 8 x 70kg
1 x 7 x 70kg

Triceps
Skull crusher
1 x 12 x 20kg
1 x 12 x 25kg
2 x 10 x 30kg
1 x 8 x 32.5kg (I’m having this weird feeling that I’m getting the weights wrong today)

Supersetted with:
Triceps dip
1 x 12 x BW
1 x 10 x BW
1 x 9 x BW
1 x 7 x BW
2 x 8 x BW (Can almost feel that my shoulders and chest taking over at this point of time)

Cable pushdown
1 x 12 x 20kg
1 x 10 x 22.5kg
2 x 8 x 25kg (triceps died on me)

Crazy workout day. Tried one supersets per muscle group. I was training with another two collegues of mine, indefinitely meaning longer training time but higher intensity with forced sets at my disposal smile.gif

This post has been edited by felixlhy: May 7 2008, 04:00 PM
musclemary
post May 7 2008, 11:27 AM

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Joined: Apr 2008
u missed out the Machine Isolateral Shoulder Press! haha, shouldn't your title be "Felix's Workout Diary" instead of DAIRY? milk milk? heheh...

damn, stil waiting for my Nitro. wil fly over to gym later and catch up on back training, before joining u guys tmr for titty training.

let's make everyday a crazy training day, till convo!

p/s: fcuk, ur pics can rival mine edy. smile.gif
TSfelixlhy
post May 7 2008, 02:19 PM

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Joined: Mar 2008
From: Shah Alam
finally, someone who notices "dairy" and not "diary". the mistake was intentional <ahem ahem> wink.gif

thanks for pointing out my missing workout. knew something was amiss when i went through the list yesterday

p.s. guys, let me intro you to my sensei (trainer cum collegue) whom i mentioned in the earlier part of this journal, musclemary. at any given time he is buffyer buffier than me. click here for more details about him

This post has been edited by felixlhy: May 7 2008, 02:58 PM
TSfelixlhy
post May 7 2008, 03:56 PM

Getting Started
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127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 7 May 2008 (day 19)
Back
Machine wide grip chin up
2 x [8(BW) + 2(BW–5lb)]
1 x [7(BW) + 2(BW–5lb)]
2 x [7(BW) + 3 (BW–15lb)]
1 x [6(BW) + 4 (BW–20lb)]

Wide grip cable pull down
1 x 12 x 30kg
1 x 10 x 40kg
1 x 10 x 45kg
2 x 8 x 50kg

Wide V-bar cable pull down
1 x 12 x 30kg
1 x 10 x 40kg
1 x 10 x 45kg
2 x 8 x 50kg

Seated row (wide grip)
1 x 12 x 30kg
1 x 10 x 50kg
2 x 8 x 60kg

Seated row (narrow grip)
1 x 12 x 30kg
1 x 10 x 50kg
2 x 8 x 60kg

Bent over BB row
1 x 12 x 40kg
1 x 12 x 45kg
1 x 12 x 50kg
1 x 10 x 55kg
2 x 8 x 60kg

One arm DB row
1 x 12 x 35lb
1 x 12 x 40lb
1 x 10 x 45lb
2 x 8 x 50lb

Hyperextension
5 x 12 x BW

Waist
Crunch machine
1 x 12 x 30lb
1 x 12 x 40lb
1 x 7 x 50lb

DB side bend
1 x 12 x 35lb
1 x 12 x 40lb
1 x 12 x 45lb
1 x 10 x 50lb
1 x 8 x 60lb

Flat bench lying leg raise
3 x 12 x BW

Spend too long and too many sets for back workout. The chin ups drained a lot of my back muscle’s juice, though it was a nice workout nevertheless. 40 sets alone on the back is an overkill. I still prefer crunching on a decline bench over a machine which offered somewhat limited range of movement. And FF should replace their rusty DBs! vmad.gif

musclemary
post May 7 2008, 07:58 PM

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wow, did u train alone or with Ah Seng? started with 6 sets of chin up? what were u on, gasoline? LOL!

why nvr do "Arse Shooting at Stars" technique? good apa!
TSfelixlhy
post May 7 2008, 09:09 PM

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Joined: Mar 2008
From: Shah Alam
QUOTE(musclemary @ May 7 2008, 07:58 PM)
wow, did u train alone or with Ah Seng? started with 6 sets of chin up? what were u on, gasoline? LOL!

why nvr do "Arse Shooting at Stars" technique? good apa!
*
was waiting for ah seng to finish his warm up when i did the chin ups, and the end result i did six sets of them blink.gif

if i train alone there will be lesser workouts with more sets per workout (around 5 to 7 when compared to now around 4 to 6). its easy to tell whenever i'm training with partners biggrin.gif

too many workout sets for back already boss. had to leave the bent over long bar row for another time.

This post has been edited by felixlhy: May 7 2008, 11:44 PM
TSfelixlhy
post May 8 2008, 11:27 PM

Getting Started
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127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 8 May 2008 (day 20)
Chest
BB bench press (incline)
1 x 12 x 40kg
1 x 10 x 50kg
1 x 10 x 55kg
1 x 10 x 60kg (forced set)

BB bench press (flat)
1 x 12 x 50kg
1 x 10 x 55kg
1 x 10 x 60kg (forced set)
1 x 10 x 50kg

DB flyes
1 x 12 x 20lb
1 x 10 x 25lb
1 x 10 x 30lb
1 x 10 x 35lb

Cable standing fly
1 x 10 x 30lb
1 x 10 x 40lb
1 x 10 x 45lb
1 x 8 x 50lb

DB pullover
1 x 12 x 30lb
1 x 10 x 35lb
1 x 10 x 40lb
1 x 10 x 45lb
1 x 3 x 50lb

Biceps
BB curl
1 x 12 x 20kg
1 x 12 x 25kg
1 x 12 x 30kg

Superset with:
Lying cable curl
1 x 12 x 5kg
1 x 12 x 7.5kg
1 x 12 x 10kg
1 x 12 x 12.5kg

Arm blaster (I’m not sure what is the exact name of this workout. Basically we had around 4 to 5 sets of BB curls with different weights and a maximum of 20 seconds rest in between sets)
1 x 10 x 50lb @ 1 x 10 x 30kg @ 1 x 8 x 40kg (cheat reps) @ 1 x 10 x 40lb
1 x 8 x 40kg (cheat reps) @ 1 x 10 x 50lb @ 1 x 10 x 30kg @ 1 x 10 x 40lb
1 x 8 x 40kg @ 1 x 8 x 30kg @ 1 x 8 x 50lb @ 1 x 8 x 40lb @ 1 x 8 x 30lb (cheat reps all the way)

Preacher’s curl (close grip)
1 x 10 x 20kg (forced set)
1 x 10 x 25kg (forced set)
1 x 6 x 30kg (forced set)

Cable one arm curl
1 x 10 x 5kg (per hand)
1 x 10 x 7.5kg
2 x 8 x 10kg

Hammer curl
1 x 12 x 20lb
1 x 10 x 25lb
1 x 8 x 30lb

More focus on biceps today. Could hardly feel my arms after blasting them. An average chest workout if you ask me; still can’t get the mind-body connection for the chest. Tend to work my shoulder and triceps more instead. How I know? My triceps was sore when I attempted chest dips. My Achilles tendon…

This post has been edited by felixlhy: May 9 2008, 12:27 AM
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