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 )

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 )

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

This post has been edited by felixlhy: May 10 2008, 12:01 AM

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 )
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

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!



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

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

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 )

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.

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

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

Can't lock weights, good mornings and back extensions as well as Glute ham raises will help.

Hm... you have a point there. I'll consider adding them to my back workouts. Thanks for the advice

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

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

pizzaboy is right. din u notice u can't help but ogle at my monster quads when i do the bent over row? muahaha...

quads & hams do play a major part in my stable form!

This post has been edited by musclemary: May 17 2008, 11:54 PM

Workout on 18 February 2010

Cable rear pulldown
1 x 12 x 40lb
1 x 12 x 45lb
1 x 12 x 50lb
1 x 12 x 55lb
1 x 10 x 60lb
1 x 6 x 65lb

Cable pulldown (pro lat bar)
1 x 12 x 40lb
1 x 12 x 45lb
1 x 12 x 50lb
1 x 10 x 55lb
1 x 6 x 60lb

DB shrug (per hand)
1 x 12 x 30lb
1 x 12 x 40lb
1 x 12 x 50lb
1 x 10 x 60lb
1 x 6 x 75lb

Machine seated row
3 x 10 x 60lb

45 degree back extension (on hyperextension apparatus)
3 x 12

Crunch
1 x 100

Omitted crunch and side bend due to lack of time

This post has been edited by felixlhy: Feb 24 2010, 11:24 PM

Workout on 24 February 2010

Sled 45 degree leg press
1 x 12 x 100kg
1 x 12 x 150kg
1 x 12 x 200kg
1 x 10 x 250kg
2 x 6 x 300kg

Sled 45 degree calf press
1 x 20 x 100kg
1 x 20 x 150kg
1 x 20 x 200kg
1 x 12 x 250kg
2 x 6 x 300kg

Machine leg extension
1 x 12 x 25lb
1 x 12 x 30lb
1 x 10 x 35lb
1 x 6 x 40lb

Machine leg curl
1 x 12 x 25lb
1 x 10 x 35lb
1 x 6 x 35lb

Machine hip adduction
3 x 12 x 60lb

Machine hip abduction
3 x 12 x 60lb

This post has been edited by felixlhy: Feb 24 2010, 11:26 PM

Workout on 26 February 2010

DB incline bench press
1 x 12 x 30lb
1 x 12 x 35lb
1 x 12 x 40lb
1 x 12 x 45lb
2 x 10 x 50lb
1 x 6 x 55lb

DB incline fly
1 x 12 x 20lb
1 x 10 x 25lb
1 x 6 x 30lb

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

Cable standing fly
1 x 12 x 15lb
1 x 10 x 20lb
1 x 6 x 25lb

Lever decline chest press
1 x 12 x 30kg
1 x 12 x 50kg
1 x 10 x 70kg
1 x 6 x 90kg

BB curl (normal grip)
1 x 12 x 20kg (including bar weight)
1 x 10 x 25kg
1 x 8 x 30kg
1 x 12 x 20kg

BB curl (narrow & pronated grip)
3 x 12 x 20kg

Workout on 27 February 2010

DB lateral raise
1 x 12 x 15lb
1 x 12 x 20lb
1 x 10 x 25lb
1 x 6 x 30lb
1 x 10 x 25lb

DB shoulder press
1 x 12 x 25lb
1 x 12 x 30lb
1 x 10 x 35lb
1 x 8 x 40lb

DB alternating front raise
1 x 12 x 15lb
2 x 10 x 20lb

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

Cable lateral raise
1 x 12 x 15lb
1 x 10 x 20lb
1 x 6 x 25lb

BB close grip bench press
1 x 12 x 20kg (including bar)
1 x 12 x 40kg
1 x 12 x 50kg
1 x 6 x 60kg

Cable pushdown (with rope attachment)
1 x 12 x 10kg
1 x 12 x 12.5kg
1 x 10 x 15kg
1 x 6 x 17.5kg

Workout on 2 March 2010

Lever incline row (plate loaded)
1 x 12 x 15kg
1 x 12 x 30kg
1 x 12 x 45kg
1 x 10 x 55kg
2 x 6 x 60kg

Cable rear pulldown
1 x 12 x 45lb
1 x 12 x 50lb
1 x 12 x 55lb
1 x 10 x 60lb
1 x 6 x 65lb

Cable pulldown (pro lat bar)
1 x 12 x 45lb
1 x 10 x 55lb
1 x 6 x 60lb

DB shrug
1 x 12 x 40lb
1 x 12 x 50lb
1 x 12 x 60lb
1 x 10 x 70lb
1 x 6 x 80lb

45 degree back extension (on hyperextension apparatus)
1 x 12 x BW
[1 x 6 x (BW + 10kg)] + [1 x 6 x BW]
[1 x 4 x (BW + 10kg)] + [1 x 8 x BW]

Lever underhand pulldown
1 x 12 x 15kg (per hand)
1 x 6 x 25kg

Crunch
3 x 150

DB side bend
1 x 12 x 35lb
1 x 12 x 45lb
1 x 12 x 55lb

Workout on 23 March 2010

Sled 45 degree leg press
1 x 12 x 100kg
1 x 12 x 170kg
1 x 10 x 220kg
1 x 10 x 270kg
1 x 8 x 320kg

Sled 45 degree calf press
1 x 20 x 120kg
1 x 20 x 170kg
1 x 20 x 220kg
1 x 20 x 270kg
1 x 12 x 320kg

Machine leg abductor
3 x 12 x 60lb

Machine leg adductor
3 x 12 x 60lb

Machine leg curl
1 x 12 x 15lb (each leg)
1 x 12 x 20lb
1 x 10 x 25lb
1 x 6 x 30lb

Hanging leg hip raise
3 x 12

Workout on 29 March 2010

Lever incline row (plate loaded)
1 x 12 x 15kg
1 x 12 x 30kg
1 x 10 x 45kg
1 x 6 x 60kg

BB bent over row
1 x 12 x 30kg
2 x 10 x 40kg

BB stiff leg deadlift
3 x 12 x 40kg

BB shrug
1 x 12 x 30kg
1 x 12 x 50kg
1 x 8 x 70kg
2 x 4 x 90kg

Hanging leg hip raise
3 x 12

Cable cross twist
1 x 12 x 40lb
1 x 12 x 50lb
1 x 10 x 70lb
1 x 6 x 90lb

Workout on 11 June 2010

Lever incline row (plate loaded)
1 x 12 x 15kg
1 x 10 x 30kg
2 x 6 x 45kg

BB bent over row
2 x 12 x 30kg
2 x 10 x 40kg

BB stiff leg deadlift
3 x 12 x 40kg

BB shrug
1 x 12 x 15kg
1 x 12 x 20kg
1 x 10 x 15kg

Cable rear pulldown
1 x 12 x 35lb
1 x 12 x 45lb
1 x 8 x 55lb

Hanging leg hip raise
3 x 6

Crunches
3 x 12

Am taking it slow after 1 month break.

Workout on 12 June 2010

Sled 45 degree leg press
1 x 12 x 50kg
1 x 12 x 100kg
1 x 10 x 150kg
2 x 8 x 200kg

Sled 45 degree calf press
1 x 12 x 50kg
1 x 12 x 100kg
1 x 12 x 150kg
1 x 10 x 200kg

Machine leg curl
1 x 12 x 15lb
1 x 12 x 20lb
1 x 8 x 25lb

Machine hip adduction
3 x 12 x 60lb

Machine hip abduction
3 x 12 x 60lb