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 felix's workout journal

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TSfelixlhy
post Apr 29 2008, 08:51 PM

Getting Started
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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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Junior Member
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
TSfelixlhy
post May 7 2008, 02:19 PM

Getting Started
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Junior Member
127 posts

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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Junior Member
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

TSfelixlhy
post May 7 2008, 09:09 PM

Getting Started
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Junior Member
127 posts

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
**
Junior Member
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
TSfelixlhy
post May 9 2008, 11:58 PM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 9 May 2008 (day 21)
Shoulder
DB lateral raise
5 x 12 x 15lb (maybe it is time to move to 20lb…)

Supersetted with:
Smith shoulder press
1 x 12 x 20kg
1 x 12 x 30kg
1 x 10 x 40kg
2 x 8 x 50kg (forced set)

DB shoulder press
1 x 12 x 30lb
1 x 10 x 35lb
2 x 6 x 40lb

Bent over DB rear delt raise with head on bench
6 x 12 x 15lb (felt more isolation of rear delt with this workout)

Back
BB upright row
1 x 12 x 20kg
1 x 10 x 25kg
1 x 10 x 30kg
1 x 10 x 35kg
1 x 6 x 40kg (I must have made a mistake in the previous journal entry. No cheat rep with this PR smile.gif)

Supersetted with:
BB shrug
1 x 12 x 40kg
1 x 12 x 50kg
1 x 12 x 60kg
1 x 10 x 70kg
1 x 6 x 80kg (another PR smile.gif)

Triceps
Skull crusher
1 x 12 x 20kg
1 x 12 x 25kg
1 x 8 x 30kg
1 x 6 x 30kg

Supersetted with:
Triceps dip
1 x 12 x BW
1 x 11 x BW
1 x 9 x BW
1 x 7 x BW
1 x 8 x BW
1 x 3 x BW

Cable one arm tricep extension
1 x 10 x 5kg
1 x 10 x 7.5kg
1 x 8 x 7.5kg
1 x 6 x 7.5kg

I think it is time to up the weights for lateral and rear delt workout. Shoulder did pretty okay today and PR with shrug was a pleasant suprise icon_idea.gif

This post has been edited by felixlhy: May 10 2008, 12:01 AM
TSfelixlhy
post May 10 2008, 11:19 PM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 10 May 2008 (day 22)
Back
Machine wide grip chin up
1 x [8(BW) + 2 (BW-20lb)]
2 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
1 x 10 x 50kg
1 x 8 x 60kg

Wide V-bar cable pull down
1 x 12 x 40kg
1 x 10 x 45kg
1 x 10 x 50kg
1 x 8 x 55kg

Seated row (wide grip)
1 x 12 x 50kg
1 x 10 x 70kg
1 x 8 x 90kg (cheat reps = no PR sweat.gif)
1 x 8 x 70kg

Seated row (narrow grip)
1 x 12 x 50kg
1 x 10 x 70kg
1 x 8 x 90kg
1 x 8 x 70kg

Bent over BB row
1 x 12 x 30kg
1 x 10 x 40kg
1 x 8 x 50kg
1 x 10 x 40kg
1 x 10 x 30kg (was trying to get the technique right)

One arm DB row
1 x 12 x 35lb
1 x 12 x 40lb
1 x 10 x 45lb
1 x 10 x 50lb
1 x 6 x 55lb

Hyperextension
3 x 12 x BW (too many people in this area, so had to do with just 3 sets)

Waist
DB side bend
1 x 12 x 35lb
1 x 12 x 40lb
1 x 12 x 45lb
1 x 10 x 55lb
1 x 10 x 65lb
1 x 8 x 75lb (PR)

Flat bench lying leg raise
6 x 12 x BW

OMG, there are so many people at the gym on a Saturday morning. Good to know that there is health awareness among the public. There is hope for Malaysians after all thumbup.gif

TSfelixlhy
post May 12 2008, 11:59 PM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 12 May 2008 (day 23)
Hips, thighs and calves
Machine leg extension
1 x 12 x 30kg
1 x 10 x 40kg
1 x 10 x 45kg
1 x 10 x 50kg
1 x 6 x 55kg

Machine leg press
1 x 12 x 40kg
1 x 10 x 60kg
1 x 10 x 80kg
1 x 10 x 120kg

Smith squat
1 x 12 x 40kg
1 x 12 x 50kg
2 x 10 x 70kg (had a pathetic attempt at 90kg… what was I thinking?)

Smith calf raise
1 x 12 x 50kg
1 x 12 x 70kg
1 x 12 x 90kg
1 x 10 x 110kg

Machine leg curl
1 x 12 x 30kg
1 x 10 x 35kg
1 x 8 x 40kg
1 x 10 x 35kg
1 x 10 x 30kg

Hm… I think I need to increase the number of sets for squats and calf raise. I got a feeling that the next workout will be more fun.

Anyway, here’s a video musclemary send me. Bodybuilders not flexible? Dare you to say that again! biggrin.gif



This post has been edited by felixlhy: May 13 2008, 12:03 AM
TSfelixlhy
post May 13 2008, 10:12 PM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 13 May 2008 (day 24)
Chest
BB bench press (incline)
1 x 12 x 40kg
1 x 10 x 50kg
2 x 10 x 60kg (forced set)

BB bench press (flat)
1 x 12 x 50kg
1 x 10 x 60kg
1 x 8 x 70kg (forced set)
1 x 10 x 50kg

DB flyes (flat)
1 x 12 x 20lb
4 x 10 x 25lb

DB flyes (incline)
5 x 12 x 20lb

Cable standing fly
1 x 10 x 30lb
1 x 10 x 40lb
1 x 10 x 45lb
1 x 10 x 50lb
1 x 8 x 60lb

DB pullover
1 x 12 x 40lb
1 x 10 x 50lb

Biceps
BB curl
1 x 12 x 20kg
1 x 10 x 25kg
1 x 8 x 30kg
1 x 9 x 30kg
1 x 7 x 30kg

Hammer curl
3 x 12 x 20lb

Preacher’s curl
1 x 12 x 20kg
1 x 10 x 25kg
2 x 8 x 30kg (forced set)

Cable one arm curl
1 x 10 x 5kg
1 x 10 x 7.5kg
2 x 10 x 10kg
2 x 8 x 12.5kg

Realised that I liked doing incline DB flyes today as I can see the movement of my chest from the mirror. This may stay as a permanent workout for chest. Overall, form was better observed and I’m expecting PRs in the few next workouts as I could hit eight reps on most of them already biggrin.gif
TSfelixlhy
post May 14 2008, 05:14 PM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 14 May 2008 (day 25)
Shoulder
DB lateral raise
2 x 12 x 20lb
2 x 8 x 20lb
1 x 6 x 20lb
1 x 12 x 15lb

Supersetted with:
BB shoulder press
1 x 12 x 20kg
1 x 12 x 30kg
1 x 10 x 30kg
1 x 8 x 35kg
1 x 6 x 35kg
1 x 7 x 35kg

Smith shoulder press
1 x 10 x 50kg
1 x 8 x 55kg
1 x 6 x 55kg
1 x 8 x 50kg
1 x 7 x 50kg

Bent over DB rear delt raise with head on bench
1 x 12 x 15lb
2 x 12 x 20lb
3 x 12 x 15lb

Back
BB upright row
1 x 12 x 20kg
1 x 10 x 25kg
1 x 10 x 30kg
1 x 8 x 35kg
1 x 7 x 35kg
1 x 6 x 35kg

Supersetted with:
BB shrug
1 x 12 x 40kg
1 x 12 x 50kg
1 x 12 x 60kg
1 x 10 x 70kg
1 x 7 x 80kg
1 x 6 x 80kg
1 x 4 x 90kg (yes, I did this with perfect form biggrin.gif)

Triceps
Skull crusher
1 x 12 x 20kg
1 x 12 x 25kg
1 x 8 x 30kg
1 x 7 x 30kg
1 x 6 x 30kg
1 x 1 x 35kg

Supersetted with:
Triceps dip
1 x 12 x BW
1 x 8 x BW
1 x 6 x BW
1 x 7 x BW
1 x 4 x BW

Cable one arm tricep extension
1 x 7 x 5kg
1 x 8 x 5kg
1 x 10 x 5kg
1 x 6 x 7.5kg
1 x 7 x 7.5kg
1 x 6 x 7.5kg

Nothing much today. Upped weights for lateral and rear delt raise but compromises shoulder presses and upright row. Triceps are stagnating in terms of progression.
TSfelixlhy
post May 16 2008, 12:02 AM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 15 May 2008 (day 26)
Back
Machine wide grip chin up
1 x [10(BW) + 2 (BW-15lb)]
1 x [8(BW) + 2 (BW-15lb)]
1 x [6(BW) + 4 (BW-15lb)]

Wide grip cable pull down
1 x 12 x 40kg
1 x 10 x 45kg
1 x 10 x 50kg
1 x 8 x 55kg
1 x 8 x 60kg

Seated row (wide grip)
1 x 12 x 40kg
1 x 10 x 60kg
2 x 10 x 100kg (forced set)

Seated row (narrow grip)
1 x 12 x 40kg
1 x 10 x 60kg
2 x 8 x 80kg

Bent over BB row
1 x 12 x 30kg
1 x 10 x 35kg
1 x 10 x 40kg
1 x 6 x 45kg

Bent over two-arm long bar row
1 x 12 x 45kg
1 x 10 x 55kg
1 x 10 x 65kg

One arm DB row
1 x 12 x 40lb
1 x 10 x 50lb
1 x 4 x 60lb

Hyperextension
5 x 12 x BW

Waist
Crunches
3 x 12 x BW

DB side bend
1 x 12 x 35lb
1 x 12 x 45lb
1 x 10 x 55lb
1 x 8 x 65lb
1 x 4 x 75lb

I forgot lying leg raise!! I think I need to invest in a lifting belt soon. Often find myself being unable to lock my back when I’m lifting heavy weights sweat.gif
TSfelixlhy
post May 17 2008, 12:03 AM

Getting Started
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Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 16 May 2008 (day 27)
Chest
BB bench press (incline)
1 x 12 x 40kg
2 x 10 x 50kg (forced set)
2 x 8 x 40kg (forced set)

BB bench press (flat)
1 x 12 x 60kg
1 x 10 x 70kg (forced set)
3 x 10 x 60kg (forced set)

DB flyes (flat)
1 x 12 x 20lb
1 x 6 x 25lb
3 x 12 x 20lb

DB flyes (incline)
4 x 12 x 20lb

Cable standing fly
1 x 12 x 30lb
1 x 12 x 40lb
1 x 10 x 45lb
1 x 10 x 50lb
1 x 6 x 60lb

Biceps
Alternating DB curl
1 x 12 x 20lb
1 x 10 x 25lb
1 x 10 x 30lb
1 x 6 x 35lb
1 x 10 x 30lb

Hammer curl
1 x 12 x 20lb
2 x 10 x 25lb

Preacher’s curl
1 x 12 x 20kg
1 x 10 x 25kg
2 x 8 x 30kg (forced set)

Overhead cable curl
1 x 10 x 5kg (per hand)
1 x 10 x 7.5kg
1 x 10 x 10kg
1 x 8 x 12.5kg
1 x 6 x 15kg

Standing overhand cable curl
1 x 12 x 7.5kg
1 x 10 x 10kg
1 x 10 x 12.5kg
1 x 6 x 15kg
2 x 10 x 12.5kg

Mediocre chest workout today. Forced sets most of the time. Luckily weekend has come to save me biggrin.gif
TSfelixlhy
post May 17 2008, 11:49 PM

Getting Started
**
Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Hm... you have a point there. I'll consider adding them to my back workouts. Thanks for the advice smile.gif
TSfelixlhy
post May 17 2008, 11:49 PM

Getting Started
**
Junior Member
127 posts

Joined: Mar 2008
From: Shah Alam
Workout on 17 May 2008 (day 28)
Shoulder
Bent over DB rear delt raise with head on bench
5 x 12 x 15lb

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

Supersetted with:
Smith shoulder press
1 x 12 x 40kg
1 x 10 x 50kg (forced set)
2 x 10 x 40kg (forced set)

Cable front raise
2 x 12 x 3.75kg
2 x 12 x 5kg
1 x 10 x 6.25kg
1 x 10 x 5kg

Back
Cable upright row
1 x 12 x 20kg
1 x 10 x 25kg
1 x 10 x 30kg
1 x 6 x 35kg
1 x 10 x 32.5kg

Supersetted with:
BB shrug
1 x 12 x 40kg
1 x 10 x 60kg
1 x 6 x 70kg
1 x 4 x 80kg
1 x 1 x 90kg

Triceps
Skull crusher
1 x 12 x 20kg
1 x 12 x 25kg
1 x 10 x 30kg (forced set)
1 x 10 x 25kg

Supersetted with:
Triceps dip
1 x 12 x BW
1 x 8 x BW
1 x 4 x BW
1 x 6 x BW
1 x 8 x BW

Cable one arm tricep extension
2 x 12 x 5kg
3 x 8 x 7.5kg
1 x 6 x 10kg
1 x 10 x 7.5kg

I think I might need to get straps brows.gif

This post has been edited by felixlhy: May 17 2008, 11:50 PM
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