Workout for March 2011

2 Mar 11

Treadmill
Set 1, 20(Duration), 7(Speed), 110(Calories) 2.1km

Machine leg curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps

Romanian barbell deadlift
Set 1, 35 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 45 kg for 10 reps

Machine adductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine leg extension
Set 1, 20 kg for 12 reps (per leg)
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 8 reps

Machine leg press
Set 1, 70 kg for 42 reps (per leg)


4 Mar 11

Treadmill
Set 1, 30(Duration), 5(Speed), 3(Elevation), 100(Calories) 2.5km

Dumbbell incline bench press
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 9 reps
Set 3, 32.5 kg for 6 reps

Incline dumbbell fly
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 11 reps
Set 3, 20 kg for 8 reps

Cable crossover
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 27.5 kg for 4 reps

Dumbbell biceps curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 11 reps
Set 3, 17.5 kg for 5 reps
Set 4, 10 kg for 15 reps

Hammer curl
Set 1, 17.5 kg for 10 reps
Set 2, 15 kg for 10 reps
Set 3, 12.5 kg for 12 reps
Set 4, 10 kg for 12 reps

Cable chest press
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 6 reps
Set 3, 65 kg for 4 reps

Smith decline chest press
Set 1, 85 kg for 12 reps
Set 2, 95 kg for 9 reps
Set 3, 105 kg for 4 reps
Set 4, 50 kg for 30 reps


5 Mar 11

Treadmill
Set 1, 10(Duration), 8(Speed), 0(Elevation), 95(Calories) 1.3km

Cable triceps pushdown
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 12 reps
Set 3, 30 kg for 10 reps
Set 4, 32.5 kg for 8 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 9 reps (+7.5kg x 10)
Set 4, 10 kg for 12 reps

Cable rear lateral raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 9 reps (+7.5kg x 8)
Set 4, 20 kg for 8 reps (+7.5kg x 8)

Dumbbell front raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 9 reps (+7.5kg x 6)
Set 3, 12.5 kg for 9 reps (+7.5kg x 6)

Hammer isolateral shoulder press
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 75 kg for 6 reps


7 Mar 11

Machine isolateral front lat pulldown
Set 1, 62.5 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 60 kg for 10 reps
Set 4, 30 kg for 15 reps

Cable shrug
Set 1, 100 kg for 10 reps
Set 2, 90 kg for 12 reps
Set 3, 80 kg for 12 reps

Barbell bent-over row
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 9 reps
Set 3, 70 kg for 7 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Cable side bend
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 65 kg for 12 reps

Cable seated low row
Set 1, 30 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 50 kg for 10 reps
Set 4, 60 kg for 10 reps

Machine total abdominal
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 75 kg for 6 reps

Lat pulldown
Set 1, 60 kg for 10 reps
Set 2, 65 kg for 8 reps
Set 3, 50 kg for 10 reps


9 Mar 11

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 5 reps
Set 4, 20 kg for 42 reps

Calf raise
Set 1, 150 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 150 kg for 12 reps

Machine adductor
Set 1, 70 kg for 13 reps
Set 2, 70 kg for 13 reps
Set 3, 70 kg for 13 reps

Machine abductor
Set 1, 70 kg for 13 reps
Set 2, 70 kg for 13 reps
Set 3, 70 kg for 13 reps

Machine leg press
Set 1, 230 kg for 12 reps
Set 2, 280 kg for 12 reps
Set 3, 330 kg for 8 reps
Set 4, 80 kg for 42 reps


10 Mar 11

Dumbbell incline bench press
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 9 reps
Set 3, 32.5 kg for 7 reps

Incline dumbbell fly
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 8 reps

Cable crossover
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 11 reps
Set 3, 27.5 kg for 6 reps

Dumbbell biceps curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 11 reps
Set 4, 17.5 kg for 6 reps

Hammer curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 10 reps
Set 4, 17.5 kg for 6 reps

Cable chest press
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 65 kg for 6 reps

Smith decline chest press
Set 1, 90 kg for 12 reps
Set 2, 100 kg for 10 reps
Set 3, 110 kg for 3 reps


12 Mar 11

Cable triceps pushdown
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 32.5 kg for 10 reps
Set 4, 35 kg for 10 reps
Set 5, 37.5 kg for 6 reps
Set 6, 20 kg for 12 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 10 reps (+7.5kg x 8)

Cable rear lateral raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 8 reps (+10kg x 6)
Set 4, 20 kg for 6 reps (+10kg x 6)
Set 5, 10 kg for 12 reps

Dumbbell front raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps (+7.5kg x 4)
Set 3, 12.5 kg for 10 reps (+7.5kg x 4)

Hammer isolateral shoulder press
Set 1, 70 kg for 12 reps
Set 2, 75 kg for 10 reps
Set 3, 80 kg for 6 reps

Cable triceps kickback
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 8 reps


16 Mar 11

Machine isolateral front lat pulldown
Set 1, 62.5 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 67.5 kg for 5 reps
Set 4, 40 kg for 10 reps

Cable shrug
Set 1, 100 kg for 12 reps
Set 2, 120 kg for 10 reps
Set 3, 140 kg for 8 reps

Barbell bent-over row
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 8 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Cable seated low row
Set 1, 40 kg for 12 reps
Set 2, 45 kg for 8 reps
Set 3, 50 kg for 5 reps

Lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 8 reps


17 Mar 11

Dumbbell incline bench press
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 10 reps
Set 3, 32.5 kg for 6 reps

Incline dumbbell fly
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 9 reps

Cable crossover
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 12 reps
Set 3, 25 kg for 5 reps

Cable biceps curl
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 5 reps

Cable chest press
Set 1, 60 kg for 10 reps
Set 2, 50 kg for 10 reps
Set 3, 40 kg for 7 reps

Smith decline chest press
Set 1, 95 kg for 12 reps
Set 2, 100 kg for 5 reps
Set 3, 90 kg for 5 reps
Set 4, 70 kg for 5 reps
Set 5, 50 kg for 5 reps


18 Mar 11

Cable triceps pushdown
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 12 reps
Set 3, 35 kg for 10 reps
Set 4, 37.5 kg for 5 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 11 reps (+7.5kg x 8)

Cable rear lateral raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 10 reps (+7.5kg x 10)
Set 4, 20 kg for 6 reps (+7.5kg x 8)

Dumbbell front raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 12.5 kg for 5 reps

Hammer isolateral shoulder press
Set 1, 65 kg for 12 reps
Set 2, 75 kg for 11 reps
Set 3, 80 kg for 6 reps


19 Mar 11

Dumbbell bent-over row
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 12 reps

Cable shrug
Set 1, 100 kg for 12 reps
Set 2, 110 kg for 12 reps
Set 3, 120 kg for 10 reps
Set 4, 70 kg for 12 reps

Machine isolateral front lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 6 reps
Set 4, 50 kg for 10 reps

Lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 9 reps
Set 3, 70 kg for 5 reps
Set 4, 40 kg for 10 reps


20 Mar 11

Dumbbell incline bench press
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 9 reps
Set 3, 32.5 kg for 8 reps

Incline dumbbell fly
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 9 reps

Cable crossover
Set 1, 25 kg for 12 reps
Set 2, 27.5 kg for 10 reps
Set 3, 27.5 kg for 7 reps

Machine chest press
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 10 reps
Set 3, 70 kg for 8 reps
Set 4, 80 kg for 6 reps
Set 5, 50 kg for 10 reps


22 Mar 11

Cable triceps pushdown
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 12 reps
Set 4, 35 kg for 12 reps
Set 5, 37.5 kg for 12 reps
Set 6, 40 kg for 6 reps

Dumbbell lateral raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 15 kg for 9 reps (+7.5kg x 8)

Cable rear lateral raise
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 22.5 kg for 6 reps
Set 4, 22.5 kg for 6 reps
Set 5, 10 kg for 12 reps

Dumbbell front raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 10 kg for 12 reps

Hammer isolateral shoulder press
Set 1, 75 kg for 12 reps
Set 2, 80 kg for 8 reps
Set 3, 80 kg for 4 reps
Set 4, 50 kg for 8 reps


23 Mar 11

Machine isolateral front lat pulldown
Set 1, 62.5 kg for 12 reps
Set 2, 65 kg for 11 reps
Set 3, 70 kg for 6 reps

Cable shrug
Set 1, 110 kg for 12 reps
Set 2, 120 kg for 12 reps
Set 3, 130 kg for 10 reps
Set 4, 140 kg for 8 reps
Set 5, 150 kg for 6 reps

Barbell bent-over row
Set 1, 62.5 kg for 12 reps
Set 2, 65 kg for 11 reps
Set 3, 70 kg for 9 reps

Cable seated low row
Set 1, 30 kg for 12 reps
Set 2, 35 kg for 12 reps
Set 3, 40 kg for 10 reps
Set 4, 45 kg for 8 reps

Lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 10 reps
Set 3, 70 kg for 8 reps


25 Mar 11

Smith decline chest press
Set 1, 95 kg for 12 reps
Set 2, 100 kg for 10 reps
Set 3, 105 kg for 8 reps
Set 4, 110 kg for 6 reps

Cable crossover
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 8 reps

Dumbbell biceps curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 8 reps

Barbell bench press
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 65 kg for 8 reps
Set 4, 40 kg for 10 reps

Hammer curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 6 reps

Cable chest flye
Set 1, 30 kg for 12 reps
Set 2, 35 kg for 12 reps
Set 3, 40 kg for 8 reps

Incline barbell bench press
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 65 kg for 6 reps
Set 4, 40 kg for 10 reps


26 Mar 11

Cycling
Set 1, 15(Duration), 80(Calories) 5.3km

Cable triceps pushdown
Set 1, 30 kg for 12 reps
Set 2, 32.5 kg for 12 reps
Set 3, 35 kg for 10 reps
Set 4, 37.5 kg for 6 reps

Dumbbell lateral raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps (+7.5kg x 8)
Set 3, 15 kg for 8 reps (+7.5kg x 8)

Cable rear lateral raise
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 22.5 kg for 9 reps (+7.5kg x 6)

Hammer isolateral shoulder press
Set 1, 75 kg for 12 reps
Set 2, 80 kg for 10 reps
Set 3, 85 kg for 8 reps
Set 4, 50 kg for 12 reps

Cable front raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 8 reps
Set 3, 12.5 kg for 6 reps
Set 4, 7.5 kg for 20 reps


27 Mar 11

Machine isolateral front lat pulldown
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 8 reps
Set 3, 70 kg for 6 reps

Cable shrug
Set 1, 120 kg for 12 reps
Set 2, 130 kg for 12 reps
Set 3, 140 kg for 12 reps
Set 4, 150 kg for 12 reps

Barbell bent-over row
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 70 kg for 7 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Machine total abdominal
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 75 kg for 10 reps

Lat pulldown
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 6 reps
Set 3, 60 kg for 10 reps

29 Mar 2011

Calf raise
Set 1, 100kg for 12 reps
Set 2, 150kg for 12 reps
Set 3, 200kg for 12 reps
Set 4, 250kg for 12 reps
Set 5, 300kg for 12 reps
Set 6, 350kg for 10 reps

Machine leg press
Set 1, 100kg for 12 reps
Set 2, 150kg for 12 reps
Set 3, 200kg for 12 reps
Set 4, 250kg for 12 reps
Set 5, 300kg for 12 reps
Set 6, 350kg for 10 reps
Set 7, 100kg for 42 reps

Machine leg curl
Set 1, 25kg for 12 reps
Set 2, 30kg for 12 reps
Set 3, 35kg for 10 reps
Set 4, 40kg for 4 reps

Machine abductor
Set 1, 60kg for 20 reps
Set 2, 60kg for 20 reps
Set 3, 60kg for 20 reps

Machine adductor
Set 1, 60kg for 20 reps
Set 2, 60kg for 20 reps
Set 3, 60kg for 20 reps


30 Mar 2011

Smith decline chest press
Set 1, 100kg for 12 reps
Set 2, 105kg for 10 reps
Set 3, 110kg for 7 reps

Hammer incline press
Set 1, 50kg for 12 reps
Set 2, 60kg for 10 reps
Set 3, 70kg for 6 reps

Cable chest press
Set 1, 60kg for 12 reps
Set 2, 65kg for 10 reps
Set 3, 70kg for 6 reps

Cable crossover
Set 1, 27.5kg for 12 reps
Set 2, 30kg for 8 reps
Set 3, 32.5kg for 4 reps

Cable chest flye
Set 1, 30kg for 12 reps
Set 2, 35kg for 12 reps
Set 3, 40kg for 7 reps

Dumbbell biceps curl
Set 1, 10kg for 12 reps
Set 2, 12.5kg for 12 reps
Set 3, 15kg for 10 reps

Hammer curl
Set 1, 10kg for 12 reps
Set 2, 12.5kg for 12 reps
Set 3, 15kg for 10 reps


31 Mar 2011

Dumbbell lateral raise
Set 1, 12.5kg for 12 reps
Set 2, 15kg for 11 reps
Set 3, 15kg for 9 reps

Hammer isolateral shoulder press
Set 1, 77.5kg for 12 reps
Set 2, 80kg for 11 reps
Set 3, 85kg for 9 reps

Cable rear lateral raise
Set 1, 20kg for 12 reps
Set 2, 22.5kg for 10 reps
Set 3, 22.5kg for 8 reps

Front plate raise
Set 1, 10kg for 12 reps
Set 2, 15kg for 12 reps
Set 3, 15kg for 12 reps

Cable triceps pulldown
Set 1, 32.5kg for 12 reps
Set 2, 35kg for 12 reps
Set 3, 37.5kg for 10 reps
Set 4, 40kg for 6 reps

Workout April 2011

4 Apr 11

Treadmill
Set 1, 20(Duration), 6.5(Speed), 0(Elevation), 90(Calories) 2.15km

Cable leg press
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 12 reps
Set 5, 70 kg for 42 reps

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 5 reps

Calf raise
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 12 reps
Set 5, 300 kg for 10 reps

Machine adductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine abductor
Set 1, 70 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps


6 Apr 11

Treadmill
Set 1, 30(Duration), 7.7(Speed), 0(Elevation), 285(Calories) 3.85km

Dumbbell pull-over
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 8 reps

Incline dumbbell fly
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 20 kg for 7 reps

Cable crossover
Set 1, 27.5 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 32.5 kg for 7 reps

Dumbbell biceps curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 11 reps

Hammer curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 12 reps

Incline barbell bench press
Set 1, 62.5 kg for 12 reps
Set 2, 65 kg for 8 reps
Set 3, 67.5 kg for 6 reps

Smith decline chest press
Set 1, 60 kg for 12 reps
Set 2, 100 kg for 12 reps
Set 3, 110 kg for 10 reps
Set 4, 120 kg for 4 reps


8 Apr 11

Cable triceps pushdown
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 12 reps
Set 4, 40 kg for 4 reps

Dumbbell lateral raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 4 reps (+7.5kg x 8 reps)

Cable rear lateral raise
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 11 reps
Set 3, 25 kg for 4 reps
Set 4, 12.5 kg for 9 reps

Front plate raise
Set 1, 15 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 10 kg for 20 reps

Hammer isolateral shoulder press
Set 1, 80 kg for 12 reps
Set 2, 85 kg for 10 reps
Set 3, 90 kg for 5 reps


9 Apr 11

Machine isolateral front lat pulldown
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 75 kg for 6 reps

Cable shrug
Set 1, 140 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 160 kg for 10 reps
Set 4, 170 kg for 8 reps

Barbell bent-over row
Set 1, 65 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 75 kg for 6 reps (+55kg x 8 reps)

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Cable side bend
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 70 kg for 10 reps

Machine total abdominal
Set 1, 70 kg for 12 reps
Set 2, 75 kg for 10 reps
Set 3, 80 kg for 5 reps

Lat pulldown
Set 1, 65 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 50 kg for 12 reps


11 Apr 11

Treadmill
Set 1, 15(Duration), 6.5(Speed), 0(Elevation)

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 6 reps

Calf raise
Set 1, 150 kg for 12 reps
Set 2, 200 kg for 12 reps
Set 3, 250 kg for 12 reps
Set 4, 300 kg for 10 reps

Machine abductor
Set 1, 70 kg for 13 reps
Set 2, 70 kg for 13 reps
Set 3, 70 kg for 13 reps

Machine leg extension
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps
Set 4, 15 kg for 12 reps

Machine leg press
Set 1, 150 kg for 12 reps
Set 2, 200 kg for 12 reps
Set 3, 250 kg for 12 reps
Set 4, 300 kg for 8 reps


20 Apr 11

Smith decline chest press
Set 1, 40 kg for 12 reps
Set 2, 100 kg for 10 reps
Set 3, 105 kg for 6 reps
Set 4, 80 kg for 9 reps

Cable crossover
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 6 reps
Set 3, 25 kg for 10 reps

Dumbbell biceps curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 9 reps

Hammer curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 9 reps

Cable chest press
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 60 kg for 6 reps

Cable chest flye
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 8 reps

Incline barbell bench press
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 70 kg for 7 reps


22 Apr 11

Dumbbell incline rear raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 10 reps

Cable triceps pushdown
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 8 reps
Set 3, 20 kg for 10 reps

Dumbbell lateral raise
Set 1, 5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 10 kg for 12 reps
Set 4, 12.5 kg for 12 reps
Set 5, 7.5 kg for 12 reps

Plate front raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 15 kg for 10 reps

Bar upright row
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 12 reps

Hammer isolateral shoulder press
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 80 kg for 8 reps


23 Apr 11

Machine isolateral front lat pulldown
Set 1, 60 kg for 12 reps
Set 2, 62.5 kg for 12 reps
Set 3, 65 kg for 9 reps

Cable shrug
Set 1, 110 kg for 12 reps
Set 2, 130 kg for 12 reps
Set 3, 150 kg for 10 reps
Set 4, 170 kg for 6 reps

Barbell bent-over row
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 65 kg for 8 reps
Set 4, 55 kg for 8 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Cable side bend
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps

Machine total abdominal
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 6 reps

Lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 12 reps
Set 3, 60 kg for 10 reps
Set 4, 65 kg for 10 reps

---

Added on May 1, 2011, 9:27 pmTwo weeks into deloading.
Recuperating from a bad cough and cold.

This post has been edited by felixlhy: May 1 2011, 09:27 PM

Workout summary for May 2011

2 May 2011

Treadmill
Set 1, 15(Duration), 8(Speed), 0(Elevation), 150(Calories) 2km

Dumbbell pull-over
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 6 reps

Standing biceps curl
Set 1, 15 kg for 20 reps
Set 2, 15 kg for 18 reps
Set 3, 15 kg for 16 reps

Dumbbell incline bench press
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 8 reps

Incline dumbbell fly
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 10 reps

Cable crossover
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 20 kg for 10 reps
Set 4, 25 kg for 6 reps

Dumbbell biceps curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 11 reps
Set 3, 15 kg for 6 reps

Barbell bench press
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 6 reps
Set 3, 50 kg for 6 reps

Hammer curl
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 10 reps

Smith decline chest press
Set 1, 60 kg for 12 reps
Set 2, 80 kg for 10 reps
Set 3, 100 kg for 5 reps
Set 4, 30 kg for 20 reps


3 May 2011

Treadmill
Set 1, 20(Duration), 8(Speed), 0(Elevation), 175(Calories) 2.5km


Dumbbell incline rear raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 12 reps
Set 4, 17.5 kg for 6 reps

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 15 kg for 10 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 15 kg for 6 reps
Set 4, 7.5 kg for 20 reps

Front plate raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 20 reps
Set 3, 15 kg for 12 reps
Set 4, 10 kg for 12 reps

Hammer isolateral shoulder press
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps
Set 4, 80 kg for 6 reps


4 May 2011

Step machine
Set 1, 25(Duration), 3(Resistance), 150(Calories) 82 floors

Machine isolateral front lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 55 kg for 10 reps
Set 3, 60 kg for 6 reps

Cable shrug
Set 1, 60 kg for 12 reps
Set 2, 120 kg for 12 reps
Set 3, 140 kg for 10 reps
Set 4, 150 kg for 6 reps

Barbell bent-over row
Set 1, 55 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 65 kg for 10 reps
Set 4, 70 kg for 6 reps

Machine total abdominal
Set 1, 40 kg for 60 reps
Set 2, 40 kg for 50 reps
Set 3, 40 kg for 50 reps
Set 4, 30 kg for 50 reps


5 May 2011

Treadmill
Set 1, 18(Duration), 8(Speed), 0(Elevation), 215(Calories) 2.5km

Machine leg curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 8 reps

Calf raise
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 10 reps
Set 5, 50 kg for 42 reps

Machine adductor
Set 1, 50 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 60 kg for 10 reps

Machine abductor
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps

Machine leg press
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 10 reps
Set 5, 50 kg for 42 reps


6 May 2011

Treadmill
Set 1, 18(Duration), 8.1(Speed), 0(Elevation), 215(Calories) 2.5km

Step machine
Set 1, 17(Duration), 3(Resistance), 120(Calories) 50 floors

Dumbbell pull-over
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 27.5 kg for 7 reps

Smith decline chest press
Set 1, 90 kg for 12 reps
Set 2, 100 kg for 9 reps
Set 3, 110 kg for 5 reps

Standing biceps curl
Set 1, 15 kg for 20 reps
Set 2, 15 kg for 20 reps
Set 3, 15 kg for 20 reps

Incline dumbbell fly
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 12 reps
Set 4, 17.5 kg for 9 reps

Cable crossover
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 5 reps
Set 4, 15 kg for 20 reps

Dumbbell biceps curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 8 reps
Set 3, 12.5 kg for 10 reps

Hammer curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 17.5 kg for 8 reps

Incline barbell bench press
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 80 kg for 6 reps

Smith chest press
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 9 reps
Set 3, 60 kg for 5 reps


7 May 2011

Dumbbell incline rear raise
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 7 reps

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 12 reps
Set 4, 30 kg for 10 reps
Set 5, 35 kg for 6 reps

Dumbbell lateral raise
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 11 reps
Set 3, 15 kg for 7 reps
Set 4, 5 kg for 20 reps
Set 5, 5 kg for 20 reps

Cable rear lateral raise
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 12 reps
Set 3, 25 kg for 5 reps
Set 4, 10 kg for 15 reps

Front plate raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 10 kg for 20 reps

Hammer isolateral shoulder press
Set 1, 70 kg for 12 reps
Set 2, 80 kg for 10 reps
Set 3, 90 kg for 6 reps

Overhead bar press
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 20 reps
Set 3, 20 kg for 12 reps
Set 4, 15 kg for 20 reps


10 May 2011

Treadmill
Set 1, 23(Duration), 8(Speed), 0(Elevation), 220(Calories) 3km

Machine isolateral front lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 11 reps
Set 3, 70 kg for 5 reps

Cable shrug
Set 1, 130 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 170 kg for 9 reps
Set 4, 200 kg for 4 reps
Set 5, 100 kg for 12 reps

Barbell bent-over row
Set 1, 55 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 75 kg for 6 reps
Set 4, 35 kg for 20 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Machine total abdominal
Set 1, 30 kg for 50 reps
Set 2, 30 kg for 50 reps
Set 3, 30 kg for 50 reps

Lat pulldown
Set 1, 55 kg for 12 reps
Set 2, 65 kg for 11 reps
Set 3, 75 kg for 4 reps
Set 4, 30 kg for 20 reps


11 May 2011

Treadmill
Set 1, 25(Duration), 8(Speed), 0(Elevation), 235(Calories) 3.3km

Machine leg curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps
Set 4, 15 kg for 30 reps

Calf raise
Set 1, 150 kg for 12 reps
Set 2, 250 kg for 12 reps
Set 3, 350 kg for 10 reps
Set 4, 50 kg for 42 reps

Machine adductor
Set 1, 60 kg for 12 reps
Set 2, 65 kg for 12 reps
Set 3, 70 kg for 10 reps

Machine abductor
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps
Set 4, 30 kg for 50 reps

Machine leg press
Set 1, 150 kg for 12 reps
Set 2, 250 kg for 12 reps
Set 3, 350 kg for 10 reps
Set 4, 50 kg for 42 reps


12 May 2011

Standing biceps curl
Set 1, 15 kg for 20 reps
Set 2, 20 kg for 18 reps
Set 3, 25 kg for 12 reps

Incline dumbbell fly
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 10 reps

Cable crossover
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 6 reps
Set 4, 15 kg for 20 reps

Hammer curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 11 reps
Set 3, 17.5 kg for 10 reps

Barbell bench press
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 8 reps
Set 3, 50 kg for 12 reps

Incline barbell bench press
Set 1, 50 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 80 kg for 7 reps

Smith decline chest press
Set 1, 90 kg for 12 reps
Set 2, 100 kg for 10 reps
Set 3, 110 kg for 6 reps


13 May 2011

Treadmill
Set 1, 30(Duration), 8(Speed), 0(Elevation), 290(Calories) 4km

Dumbbell incline rear raise
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 10 reps
Set 4, 7.5 kg for 20 reps

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 8 reps
Set 4, 5 kg for 20 reps

Hammer isolateral shoulder press
Set 1, 70 kg for 12 reps
Set 2, 80 kg for 12 reps
Set 3, 90 kg for 9 reps
Set 4, 100 kg for 4 reps
Set 5, 40 kg for 20 reps

Overhead bar press
Set 1, 10 kg for 20 reps
Set 2, 15 kg for 20 reps
Set 3, 20 kg for 15 reps
Set 4, 25 kg for 12 reps
Set 5, 15 kg for 12 reps

Smith behind neck shrug
Set 1, 20 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 60 kg for 12 reps
Set 4, 40 kg for 20 reps

Cable front raise
Set 1, 5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12. kg for 10 reps


14 May 2011

Dumbbell bent-over row
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 12 reps

Machine isolateral front lat pulldown
Set 1, 30 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 70 kg for 12 reps

Barbell bent-over row
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps
Set 4, 40 kg for 20 reps

Cable seated low row
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 12 reps
Set 4, 40 kg for 12 reps

Lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 12 reps


17 May 2011

Treadmill
Set 1, 30(Duration), 8(Speed), 0(Elevation), 290(Calories) 4km

Dumbbell pull-over
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 4 reps

Smith decline chest press
Set 1, 100 kg for 9 reps
Set 2, 100 kg for 6 reps
Set 3, 80 kg for 10 reps
Set 4, 50 kg for 20 reps

Standing biceps curl
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 20 kg for 12 reps
Set 4, 25 kg for 12 reps
Set 5, 30 kg for 10 reps
Set 6, 35 kg for 10 reps

Incline dumbbell fly
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 10 reps
Set 4, 22.5 kg for 10 reps
Set 5, 12.5 kg for 15 reps

Cable crossover
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 6 reps
Set 4, 20 kg for 12 reps

Incline barbell bench press
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 80 kg for 10 reps
Set 4, 90 kg for 6 reps
Set 5, 60 kg for 12 reps

Smith chest press
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 12 reps
Set 3, 60 kg for 10 reps
Set 4, 70 kg for 6 reps


18 May 2011

Treadmill
Set 1, 30(Duration), 8(Speed), 0(Elevation), 290(Calories) 4km

Dumbbell incline rear raise
Set 1, 17.5 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 17.5 kg for 12 reps

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 12 reps
Set 4, 7.5 kg for 15 reps

Cable rear lateral raise
Set 1, 5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 10 kg for 6 reps
Set 4, 3.75 kg for 25 reps

Hammer isolateral shoulder press
Set 1, 80 kg for 12 reps
Set 2, 90 kg for 10 reps
Set 3, 100 kg for 3 reps
Set 4, 50 kg for 12 reps

Overhead bar press
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 10 reps
Set 4, 15 kg for 20 reps


19 May 2011

Barbell bent-over row
Set 1, 60 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps
Set 4, 30 kg for 25 reps

Back raise
Set 1, 0 kg for 12 reps
Set 2, 0 kg for 12 reps
Set 3, 0 kg for 12 reps

Cable seated low row
Set 1, 30 kg for 12 reps
Set 2, 35 kg for 12 reps
Set 3, 40 kg for 12 reps
Set 4, 45 kg for 8 reps
Set 5, 20 kg for 20 reps

Lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 70 kg for 10 reps
Set 4, 40 kg for 20 reps

Smith behind neck shrug
Set 1, 30 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 80 kg for 8 reps
Set 4, 20 kg for 20 reps


20 May 2011

Treadmill
Set 1, 37(Duration), 8(Speed), 0(Elevation), 360(Calories) 5km

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 6 reps

Cable abdominal crunch
Set 1, 30 kg for 50 reps
Set 2, 40 kg for 50 reps
Set 3, 50 kg for 25 reps

Calf raise
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 12 reps
Set 5, 300 kg for 10 reps
Set 6, 350 kg for 10 reps
Set 7, 50 kg for 42 reps

Machine adductor
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine abductor
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine leg press
Set 1, 100 kg for 12 reps
Set 2, 150 kg for 12 reps
Set 3, 200 kg for 12 reps
Set 4, 250 kg for 12 reps
Set 5, 300 kg for 10 reps
Set 6, 350 kg for 10 reps
Set 7, 50 kg for 42 reps


21 May 2011

Dumbbell pull-over
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 3 reps

Standing biceps curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps
Set 4, 35 kg for 6 reps

Incline dumbbell fly
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 22.5 kg for 8 reps

Incline barbell bench press
Set 1, 70 kg for 12 reps
Set 2, 80 kg for 12 reps
Set 3, 90 kg for 6 reps (+1 pause rep)

Hammer curl
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 12 reps
Set 3, 17.5 kg for 12 reps

Smith decline chest press
Set 1, 90 kg for 12 reps
Set 2, 100 kg for 10 reps
Set 3, 110 kg for 6 reps
Set 4, 60 kg for 15 reps


22 May 2011

Treadmill
Set 1, 41(Duration), 8(Speed), 0(Elevation), 395(Calories) 5.5km

Dumbbell incline rear raise
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 20 kg for 12 reps
Set 4, 10 kg for 12 reps

Plate front raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 10 kg for 12 reps

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 12 reps
Set 4, 15 kg for 10 reps
Set 5, 7.5 kg for 12 reps

Shrug
Set 1, 10 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 12 reps

Dumbbell shoulder press
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 7 reps
Set 4, 10 kg for 20 reps

Overhead bar press
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 12 reps
Set 4, 35 kg for 8 reps

Smith behind neck shrug
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 80 kg for 10 reps
Set 4, 40 kg for 15 reps


23 May 2011

Treadmill
Set 1, 41(Duration), 8(Speed), 0(Elevation), 395(Calories) 5.5km

Hammer incline chest press
Set 1, 40 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 80 kg for 12 reps
Set 4, 100 kg for 6 reps

Cable crossover
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 20 kg for 12 reps sprained bicep

Barbell bench press
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 9 reps
Set 3, 80 kg for 6 reps

Smith decline chest press
Set 1, 80 kg for 12 reps
Set 2, 100 kg for 9 reps
Set 3, 100 kg for 6 reps


24 May 2011

Treadmill
Set 1, 41(Duration), 8(Speed), 0(Elevation), 395(Calories) 5.5km

Dumbbell incline rear raise
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 15 kg for 12 reps

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 12 reps
Set 4, 5 kg for 15 reps

Hammer isolateral shoulder press
Set 1, 80 kg for 12 reps
Set 2, 90 kg for 11 reps
Set 3, 90 kg for 7 reps
Set 4, 30 kg for 12 reps


26 May 2011

Treadmill
Set 1, 41(Duration), 8(Speed), 0(Elevation), 395(Calories) 5.5km

Machine isolateral front lat pulldown
Set 1, 50 kg for 12 reps
Set 2, 70 kg for 11 reps
Set 3, 90 kg for 4 reps
Set 4, 80 kg for 6 reps

Neutral-grip pullup
Set 1, 35 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 15 kg for 12 reps

Hammer shrug
Set 1, 30 kg for 12 reps
Set 2, 60 kg for 12 reps
Set 3, 80 kg for 12 reps
Set 4, 60 kg for 15 reps

Back raise
Set 1, 0 kg for 13 reps
Set 2, 0 kg for 13 reps
Set 3, 0 kg for 13 reps

Machine total abdominal
Set 1, 30 kg for 80 reps
Set 2, 40 kg for 40 reps
Set 3, 50 kg for 20 reps

Cable seated low row
Set 1, 35 kg for 12 reps
Set 2, 40 kg for 12 reps
Set 3, 45 kg for 12 reps
Set 4, 20 kg for 20 reps


27 May 2011

Treadmill
Set 1, 41(Duration), 8(Speed), 0(Elevation), 395(Calories) 5.5km

Machine leg curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 12 reps
Set 3, 35 kg for 7 reps
Set 4, 20 kg for 25 reps

Calf raise
Set 1, 200 kg for 14 reps
Set 2, 200 kg for 20 reps
Set 3, 200 kg for 20 reps

Machine adductor
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine abductor
Set 1, 60 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 70 kg for 12 reps

Machine leg press
Set 1, 250 kg for 14 reps
Set 2, 250 kg for 14 reps
Set 3, 250 kg for 16 reps


28 May 2011

Dumbbell pull-over
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps

Incline dumbbell fly
Set 1, 15 kg for 14 reps
Set 2, 17.5 kg for 14 reps
Set 3, 20 kg for 12 reps

Incline barbell bench press
Set 1, 70 kg for 12 reps
Set 2, 80 kg for 11 reps
Set 3, 80 kg for 9 reps

Hammer curl
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 7 reps

Cable biceps curl
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 25 kg for 10 reps

Smith decline chest press
Set 1, 90 kg for 12 reps
Set 2, 100 kg for 12 reps
Set 3, 110 kg for 12 reps
Set 4, 120 kg for 4 reps


31 May 2011

Treadmill
Set 1, 43(Duration), 8.3(Speed), 0(Elevation), 430(Calories) 6km

Dumbbell incline rear raise
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 12 reps
Set 3, 20 kg for 12 reps

Cable triceps pushdown
Set 1, 15 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 12 reps
Set 4, 35 kg for 12 reps
Set 5, 40 kg for 10 reps
Set 6, 15 kg for 20 reps

Dumbbell lateral raise
Set 1, 7.5 kg for 14 reps
Set 2, 10 kg for 14 reps
Set 3, 12.5 kg for 14 reps
Set 4, 15 kg for 10 reps
Set 5, 7.5 kg for 20 reps

Hammer shrug
Set 1, 50 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 90 kg for 12 reps
Set 4, 110 kg for 10 reps
Set 5, 50 kg for 25 reps

Hammer isolateral shoulder press
Set 1, 80 kg for 12 reps
Set 2, 90 kg for 12 reps
Set 3, 100 kg for 9 reps

29 August 2012

Chest
BB flat bench press 50kg
DB fly 12.5kg
DB flat bench press 15kg

Biceps
DB curl 7.5kg
DB hammer 10kg

31 August 2012

Shoulder
BB shoulder press 30kg
BB front raise 10kg
BB upright row 40kg
DB lateral raise 7.5kg
DB rear raise 7.5kg

Triceps
BB overhead press 20kg

1 September 2012

Back
Pull ups 30lb
BB dead lift 40kg
BB low row 40kg
DB reverse fly 7.5kg
Plate shrug 20kg