Preface

2012: Changing style of training. Sticking to 4-day split. Going for more compounds.

Progress as of January 2011



My 2008 introduction:


This post has been edited by felixlhy: Aug 29 2012, 09:43 PM

can you pose normally (just standing still), i want to see the muscle tone at relax position if u dun mind.

sure, no problem. here you go...



Plans for 14 April 2008

Chest
BB bench press (flat, incline, decline)
DB bench press (flat)
Chest dips
Cable standing fly
DB pullover

I'm thinking that my chest need to increase in size first before worrying about the rest. Flat benching is still going to be my priority. Going to hit max weight with BB before going for lighter weights with DB. Same with dips before going into cable fly (before this I'll start from the lightest to the heaviest weight again whenever I switch to another exercise. trying to simulate darklight's method )

Biceps
DB curl (warm up)
BB preachers curl
Hammer curl
BB curl
Cable curl

Similarly, BB preachers to max before waning in hammer since both targets brachialis and brachioradialis, BB curl to cable for biceps. I'm still contemplating whether to continue with the wide, normal and narrow grip for BB curl, but I'll let tomorrow decide it for me.

p.s. legs are slightly sore from the BHPetrol Orange Run + PWTC book fair "marathon"

This post has been edited by felixlhy: Apr 22 2008, 11:12 PM

Nice, I wished I had a start-off body like that. haha

thanks mate for the compliment, though this is the body after five years being in the gym. wished i could start like this too

This post has been edited by felixlhy: Apr 14 2008, 10:44 PM

Actual workout on 14 April 2008 (day 1)
Chest
BB bench press (flat)
1 x 12 x bar (warm-up)
1 x 12 x 25kg
1 x 10 x 35kg
1 x 10 x 45kg
1 x 6 x 55kg
1 x 10 x 45kg
1 x 10 x 35kg

BB bench press (incline)
1 x 12 x 25kg
1 x 10 x 35kg
3 x 6 x 45kg

BB bench press (decline)
1 x 12 x 25kg
1 x 10 x 35kg
3 x 6 x 45kg

Cable standing fly
1 x 12 x 10lb (per hand)
1 x 10 x 20lb
3 x 10 x 30lb (I started to cheat with 40lb, so I decided to maintain with 30lb instead)

DB pullover
1 x 12 x 25lb
1 x 10 x 30lb
1 x 10 x 35lb
1 x 6 x 40lb

BB curl (normal grip = shoulder width)
1 x 12 x 10kg (warm-up)
1 x 10 x 15kg
1 x 10 x 20kg
1 x 10 x 25kg
1 x 6 x 30kg
2 x 10 x 20kg

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

There were too many people in the gym today, so I had to limit my number of workouts. Decided to go for more sets instead of the normal 3 to 4 sets. Also pushing for heavier weights as shown with those sets having only 6 reps.

I've added a scoop of whey, only to my horror that I don't have much left in both my tubs! Hopefully it can last me till next week...

Plans for 15 April 2008
Shoulder
BB shoulder press
DB lateral raise
BB upright row
Seated rear lateral raise
Cable front lateral raise

Triceps
Triceps dip
BB triceps extension / skull crusher
Cable pushdown

Decided to focus more on the lateral deltoids. Also omitted BB shrug from my list, thus giving me more time to do other workouts.

p.s. I'm wondering how on earth I'm going to go to the gym tomorrow. Just send my car to the mechanic to replace the power steering rack and have a look at my speedometer. Might have to jog half marathon (to and fro)... Anyone interested to join?

Hey man , lean body you have there
I'm 5'7 too ..I still need some time to achive body like you @_@ ~
Good luck in accomplishing your goals ! Keep us updated with your progress ya ~

It's mostly the lighting i assure u, but thanks!
U r not bad urself; i actually wanted my back to be as defined as urs

Can you post a pic of your back while hanging on a Pull-Up bar like my display picture ?
Haha , I am sure your back will get more defined

Haha, I've to look for a pull-up bar first. But I still doubt it will be more define la

er.... my best "hanging" picture for now... i'm too shy to take out my shirt in the gym, so had to find other alternatives

This post has been edited by felixlhy: Apr 22 2008, 11:13 PM

Actual workout on 15 April 2008 (day 2)
Shoulder
BB shoulder press
1 x 12 x 10kg (warm-up)
1 x 10 x 20kg
1 x 10 x 30kg
1 x 6 x 35kg
2 x 10 x 25kg

BB upright row
1 x 12 x 10kg
1 x 10 x 20kg
1 x 10 x 30kg
1 x 6 x 35kg
2 x 10 x 30kg

Seated rear lateral raise
1 x 12 x 10kg
1 x 10 x 30kg
1 x 10 x 50kg
1 x 6 x 60kg
2 x 10 x 50kg

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

Triceps
Triceps dip
3 x 12 x BW

Skull crusher
1 x 10 x 10kg
1 x 10 x 15kg
1 x 10 x 20kg
1 x 6 x 25kg
2 x 10 x 20kg

Cable pushdown
1 x 10 x 40lb
1 x 10 x 70lb
3 x 10 x 100lb
1 x 6 x 110lb

I think I was using my back muscles as well for the seated lateral raise. May have to switch to DB or cable in the next shoulder workout. Also considering adding weights next time I do triceps dip. Almost got my skull crushed for real when I was doing 25kg... surprisingly the subsequent 2 sets of 20kg appeared lighter than the earlier set of 20kg. I wonder why...

Plans for 16 April 2008
Back
Wide grip chin up
Wide grip cable pull down
Seated row
Shrug

Waist
Vertical leg raise
Incline sit up
DB side bend

Looks like a lot of work tomorrow. If you are wondering how I go to the gym today, I hijacked borrowed the car from mum

Felix,

I think you have very nice definition, I probably need to get some tips in fat loss from you as well....hehehe.

Cheers

thanks, but i did it with some help. i was on hydroxycut, a thermogenic, last december. after one month, my weight dropped from 72kg to 65kg but gained 2kg after chinese new year.

recently, i bought ergolean amp 2. was on it for 2 weeks before i took the above shots and realised that i do not actually need the thermogenics. talk about weight obsessions (i think i am at risk of developing anorexia touch wood)

This post has been edited by felixlhy: Apr 16 2008, 10:25 PM

Actual workout on 16 April 2008 (day 3)
Back
Wide grip chin up
1 x 10 x BW
1 x 6 x BW

Wide grip cable pull down
1 x 12 x 50lb
1 x 10 x 70lb
1 x 10 x 90lb
1 x 10 x 110lb
1 x 6 x 130lb
2 x 10 x 100lb

Seated row (wide grip)
1 x 12 x 20kg
1 x 10 x 40kg
1 x 10 x 60kg
1 x 6 x 70kg (unable to complete full ROM on all reps, sigh)
2 x 10 x 50kg

Seated row (narrow grip)
1 x 12 x 20kg
1 x 10 x 40kg
2 x 10 x 50kg
2 x 10 x 60kg

BB shrug (pause for a second)
1 x 12 x 30kg
1 x 10 x 50kg
1 x 6 x 70kg (no pause in between reps)
3 x 10 x 60kg

Waist
Incline sit up
3 x 10 x BW+10kg (normally just BW)

DB side bend
1 x 12 x 30lb (each side)
1 x 10 x 40lb
2 x 10 x 50lb
2 x 8 x 60lb (forearm failing me at this point)

Not the time yet to add weights to my chin up. Could barely finish the last rep in the last set. Overall, I'm quite satisfied with the back workout. Waist workout definitely needs more improvement. Missed out on vertical leg raise and incline sit up could use more sets. Tummy oh tummy oh, when are you growing up?

Plans for 17 April 2008
Chest and biceps. Unable to map my workouts as I'll be joining my friends at FF with a one day pass. Yippee

This post has been edited by felixlhy: Apr 17 2008, 11:34 PM

Actual workout on 17 April 2008 (day 4)
Chest
BB bench press (flat)
1 x 12 x 30kg
1 x 12 x 40kg
1 x 10 x 50kg (forced set)

BB bench press (incline)
1 x 12 x 30kg
1 x 10 x 40kg (forced set)
1 x 10 x 50kg (forced set)

DB fly
1 x 12 x 20lb (per hand)
1 x 10 x 30lb
1 x 10 x 40lb

Cable lying fly
1 x 12 x 5lb (per hand)
1 x 10 x 7.5lb
1 x 10 x 10lb (forced set)

Cable standing fly
1 x 12 x 30lb (per hand)
1 x 10 x 40lb
1 x 10 x 50lb

Cable incline fly
1 x 12 x 30lb (per hand)
1 x 10 x 40lb
1 x 10 x 50lb

DB pullover
1 x 12 x 30lb
1 x 10 x 40lb
1 x 10 x 50lb

Lever chest press
1 x 10 x 30lb
1 x 10 x 40lb
1 x 6 x 50lb

Lever pec deck fly
1 x 10 x 20lb
1 x 10 x 30lb
1 x 6 x 40lb

Lever incline chest press
1 x 10 x 30lb
1 x 10 x 40lb
1 x 6 x 50lb

Biceps
BB curl
1 x 12 x 10kg
1 x 10 x 15kg
1 x 10 x 20kg (forced set)

Cable preacher curl
1 x 10 x 10lb
1 x 10 x 15lb
1 x 10 x 20lb (forced set)

DB curl
1 x 10 x 20lb
1 x 10 x 25lb
1 x 10 x 30lb

DB preacher curl
1 x 10 x 15lb
1 x 10 x 20lb (forced set)

This is an example of typical workout I used to do. Each workout has typically 3 sets. At the end of the workout, both my chest and biceps were sore (and they still are!) from the forced sets. Hopefully they'll be alright for tomorrow's workout...

p.s. French Vanilla Cr�me taste gooooooood....

Plans for 18 April 2008
Similar to those on 14 April 2008, except to add weights for triceps dip. I'm giving seated rear lateral raise another try.

This post has been edited by felixlhy: Apr 17 2008, 11:52 PM

Actual workout on 18 April 2008 (day 5)
Shoulder
BB shoulder press
1 x 12 x 10kg (warm-up)
2 x 10 x 20kg
3 x 10 x 30kg
1 x 8 x 35kg

BB upright row
1 x 12 x 10kg
2 x 10 x 20kg
2 x 10 x 30kg
1 x 8 x 35kg

Seated rear lateral raise
1 x 12 x 20kg
2 x 10 x 40kg
3 x 10 x 60kg

Cable front lateral raise
1 x 12 x 10lb (per hand)
2 x 10 x 20lb
2 x 10 x 30lb
2 x 10 x 40lb (lots of swinging here )

Triceps
Triceps dip
3 x 12 x BW

Skull crusher
1 x 12 x 10kg
2 x 12 x 15kg
2 x 10 x 20kg
2 x 6 x 25kg

Cable pushdown
1 x 10 x 40lb
2 x 10 x 70lb
2 x 10 x 100lb
2 x 6 x 130lb (ROM about 90 degrees only)

Overall, more sets with heavier weights. I decided to leave my triceps dip at my body weight instead of adding plates in order to push my skull crusher. Did not expect to blast my triceps today since yesterday it was sore

Plans for 19 April 2008
Shopping and carbo-loading for the 10km run on Sunday. Very doubtful I'll hit the gym tomorrow. I'm considering retiring from 10km running awhile to focus on my leg workouts. Later develop "chicken leg", i.e. big upper torso with small legs

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

Workout on 21 April 2008 (day 6)
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
2 x 10 x 50kg
2 x 10 x 60kg
1 x 6 x 70kg

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

Wide grip cable pull down
1 x 12 x 60lb
1 x 10 x 80lb
2 x 10 x 100lb
2 x 10 x 120lb
1 x 6 x 140lb

BB shrug
1 x 12 x 30kg
1 x 10 x 50kg
2 x 10 x 60kg
1 x 10 x 70kg
1 x 6 x 75kg

Waist
Vertical leg raise
3 x 12 x BW

Incline sit up
1 x 12 x BW+5kg
2 x 12 x BW

DB side bend
1 x 12 x 30lb (each side)
1 x 12 x 40lb
2 x 12 x 50lb
2 x 10 x 60lb

New PR for all back workouts (except for wide grip chin up) and DB side bend. I think guilt for not working out in the past 2 days did play a role. Or maybe the fact that I've gained 2kg forced me to work harder unconsciously

Workout on 22 April 2008 (day 7)
Chest
BB bench press (flat)
1 x 12 x bar (warm-up)
1 x 12 x 20kg
1 x 10 x 30kg
2 x 10 x 40kg
1 x 6 x 50kg
1 x 6 x 55kg

BB bench press (incline)
1 x 12 x 20kg
2 x 10 x 30kg
2 x 10 x 40kg
1 x 6 x 50kg

BB bench press (decline)
1 x 12 x 20kg
2 x 10 x 30kg
2 x 6 x 40kg

DB pullover
1 x 12 x 25lb
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
1 x 10 x 45lb

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

Biceps
BB curl
1 x 12 x 10kg
1 x 10 x 15kg
2 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 10 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 10 x 40lb

Lots of cheating in today's workout, sigh. Wonder if cutting back on my noon carb intake has something to do with this...

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

Wow nice lean cut , may I know how old are u ? since u are quite experience in this field already 5years omg.

thanks. if follow my d.o.b, i'm still 24

5 years of being in gym, but only a year of being serious and doing proper training.

had a good trainer cum collegue to begin with. without him, i'll be still the guy doing every machine available in the gym every 5 minutes

i'm very impressed with the weights u and some other people are lifting. how do u guys manage such weight?

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

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

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...

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~

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?

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

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?

» Click to show Spoiler - click again to hide... «

�Kaki Bola XO Fish Head Mee�!

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

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

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

Just realised that I've been cheating alot in my workouts


Time to kick off the wuss attitude!

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

This post has been edited by felixlhy: May 1 2008, 11:21 PM

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 . 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

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

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

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

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 )

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

This post has been edited by felixlhy: May 7 2008, 04:00 PM

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.

finally, someone who notices "dairy" and not "diary". the mistake was intentional <ahem ahem>

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

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!

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

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

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

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

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

Workout log for September 2010

3 September 2010

Elliptical
Set 1, 15(Duration), 12(Resistance), 0(Incline)

Cable crossover
Set 1, 7.5 kg for 12 reps
Set 2, 7.5 kg for 10 reps
Set 3, 7.5 kg for 10 reps

Dumbbell incline flye
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 10 reps
Set 3, 10 kg for 10 reps

Standing biceps curl
Set 1, 10 kg for 10 reps
Set 2, 12.5 kg for 8 reps
Set 3, 15 kg for 6 reps

Dumbbell incline bench press
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 8 reps
Set 4, 30 kg for 6 reps

Smith chest press
Set 1, 30 kg for 10 reps
Set 2, 35 kg for 8 reps
Set 3, 40 kg for 6 reps

Dumbbell pullover
Set 1, 25 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 25 kg for 8 reps

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


4 September 2010

Elliptical
Set 1, 20(Duration), 12(Resistance), 0(Incline)


6 September 2010

Elliptical
Set 1, 20(Duration), 12(Resistance), 0(Incline), 174(Calories)

French curl
Set 1, 10 kg for 20 reps
Set 2, 15 kg for 15 reps
Set 3, 20 kg for 10 reps
Set 4, 25 kg for 6 reps

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

Dumbbell shoulder press
Set 1, 7.5 kg for 15 reps
Set 2, 10 kg for 13 reps
Set 3, 12.5 kg for 12 reps
Set 4, 15 kg for 10 reps
Set 5, 20 kg for 6 reps

Cable triceps pushdown
Set 1, 10 kg for 12 reps
Set 2, 15 kg for 10 reps
Set 3, 20 kg for 8 reps
Set 4, 25 kg for 6 reps

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
Set 4, 15 kg for 8 reps

Dumbbell lateral raise
Set 1, 10 kg for 10 reps
Set 2, 10 kg for 10 reps
Set 3, 10 kg for 8 reps
Set 4, 7.5 kg for 12 reps


7 September 2010

Elliptical
Set 1, 20(Duration), 13(Resistance), 0(Incline), 172(Calories)

Dead lift
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 8 reps
Set 4, 40 kg for 6 reps

Barbell bent over row
Set 1, 20 kg for 15 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 reps
Set 4, 35 kg for 8 reps
Set 5, 40 kg for 5 reps

Shrug
Set 1, 20 kg for 11 reps
Set 2, 25 kg for 8 reps
Set 3, 27.5 kg for 4 reps

Lat pulldown
Set 1, 35 lb for 12 reps
Set 2, 45 lb for 12 reps
Set 3, 55 lb for 7 reps
Set 4, 60 lb for 6 reps

Traditional crunch
Set 1, 0 kg for 400 reps


9 September 2010

Elliptical
Set 1, 15(Duration), 13(Resistance), 0(Incline)

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

Standing biceps curl
Set 1, 10 kg for 10 reps (preset bar)
Set 2, 15 kg for 12 reps (preset bar)
Set 3, 20 kg for 8 reps (preset bar)

Smith decline chest press
Set 1, 40 kg for 10 reps
Set 2, 50 kg for 10 reps

Dumbbell incline bench press
Set 1, 17.5 kg for 12 reps
Set 2, 20 kg for 12 reps
Set 3, 22.5 kg for 8 reps
Set 4, 25 kg for 7 reps
Set 5, 30 kg for 3 reps
Set 6, 22.5 kg for 6 reps

Smith chest press
Set 1, 30 kg for 12 reps
Set 2, 37.5 kg for 8 reps
Set 3, 42.5 kg for 5 reps

Dumbbell pullover
Set 1, 20 kg for 10 reps
Set 2, 22.5 kg for 8 reps
Set 3, 25 kg for 5 reps

Decline chest press
Set 1, 40 kg for 10 reps

Hammer curl
Set 1, 7.5 kg for 15 reps
Set 2, 12.5 kg for 10 reps
Set 3, 15 kg for 8 reps
Set 4, 20 kg for 4 reps


10 September 2010

Elliptical
Set 1, 15(Duration), 13(Resistance), 0(Incline)

French curl
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 8 reps
Set 5, 30 kg for 5 reps
Set 6, 15 kg for 20 reps, intermittent pauses

Plate front raise
Set 1, 10 kg for 12 reps
Set 2, 10 kg for 12 reps
Set 3, 15 kg for 8 reps
Set 4, 15 kg for 8 reps

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

Cable triceps extension
Set 1, 10 lb for 15 reps (each hand)
Set 2, 15 lb for 10 reps (each hand)
Set 3, 20 lb for 6 reps (each hand)

Bar upright row
Set 1, 15 kg for 12 reps (preset bar)
Set 2, 20 kg for 12 reps (preset bar)
Set 3, 25 kg for 12 reps (preset bar
Set 4, 30 kg for 10 reps (plates)
Set 5, 35 kg for 8 reps (plates)
Set 6, 40 kg for 7 reps (plates)

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 7.5 kg for 10 reps
Set 3, 10 kg for 8 reps
Set 4, 10 kg for 10 reps
Set 5, 10 kg for 6 reps


12 September 2010

Elliptical
Set 1, 5(Duration), 13(Resistance), 0(Incline), 40(Calories)

Dead lift
Set 1, 20 kg for 12 reps (exclude bar)
Set 2, 25 kg for 12 reps (exclude bar)
Set 3, 30 kg for 10 reps (exclude bar)
Set 4, 35 kg for 8 reps (exclude bar)
Set 5, 42.5 kg for 6 reps (exclude bar)

Barbell bent over row
Set 1, 20 kg for 20 reps (exclude bar)
Set 2, 25 kg for 12 reps (exclude bar)
Set 3, 30 kg for 12 reps (exclude bar)
Set 4, 35 kg for 8 reps (exclude bar)
Set 5, 40 kg for 5 reps (exclude bar)
Set 6, 42.5 kg for 4 reps (exclude bar)
Set 7, 20 kg for 15 reps (exclude bar)

Shrug
Set 1, 12.5 kg for 12 reps
Set 2, 17.5 kg for 10 reps
Set 3, 22.5 kg for 10 reps
Set 4, 27.5 kg for 8 reps
Set 5, 32.5 kg for 4 reps

Lat pulldown
Set 1, 30 lb for 12 reps
Set 2, 45 lb for 12 reps
Set 3, 60 lb for 7 reps
Set 4, 65 lb for 4 reps

Traditional crunch
Set 1, 0 kg for 400 reps


14 September 2010

Elliptical
Set 1, 22(Duration), 13(Resistance), 0(Incline), 187(Calories)

Wide gripped barbell curl
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 6 reps

Dumbbell incline flye
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 10 reps
Set 3, 15 kg for 5 reps
Set 4, 10 kg for 10 reps

Smith decline chest press
Set 1, 40 kg for 12 reps
Set 2, 70 kg for 10 reps
Set 3, 80 kg for 8 reps
Set 4, 100 kg for 3 reps
Set 5, 40 kg for 15 reps

Dumbbell pullover
Set 1, 20 kg for 10 reps
Set 2, 22.5 kg for 8 reps
Set 3, 25.5 kg for 6 reps

Incline barbell bench press
Set 1, 15 kg for 20 reps (include bar)
Set 2, 35 kg for 12 reps (include bar)
Set 3, 45 kg for 10 reps (include bar)
Set 4, 55 kg for 10 reps (include bar)
Set 5, 65 kg for 5 reps (include bar)
Set 6, 55 kg for 6 reps (include bar)

Hammer curl
Set 1, 10 kg for 12 reps
Set 2, 20 kg for 5 reps
Set 3, 20 kg for 5 reps
Set 4, 10 kg for 13 reps


17 September 2010

Elliptical
Set 1, 23(Duration), 13(Resistance), 0(Incline), 211(Calories)

French curl
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps, +2 reps after 1 second pause
Set 3, 25 kg for 6 reps, +2 reps after 1 second pause

Smith iso lateral raise
Set 1, 20 kg for 15 reps
Set 2, 40 kg for 12 reps
Set 3, 50 kg for 10 reps
Set 4, 70 kg for 4 reps
Set 5, 50 kg for 8 reps

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

Dumbbell incline rear raise
Set 1, 7.5 kg for 15 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 8 reps
Set 4, 15 kg for 6 reps

Bar upright row
Set 1, 20 kg for 12 reps (include bar)
Set 2, 30 kg for 10 reps (include bar)
Set 3, 40 kg for 8 reps (include bar)
Set 4, 50 kg for 5 reps (include bar)
Set 5, 30 kg for 12 reps (include bar)
Set 6, 20 kg for 20 reps (include bar)

Dumbbell lateral raise
Set 1, 7.5 kg for 12 reps
Set 2, 7.5 kg for 12 reps
Set 3, 10 kg for 8 reps
Set 4, 10 kg for 8 reps
Set 5, 7.5 kg for 10 reps


18 September 2010

Elliptical
Set 1, 5(Duration), 15(Resistance), 0(Incline), 80(Calories)

Dead lift
Set 1, 20 kg for 12 reps (exclude bar)
Set 2, 30 kg for 10 reps (exclude bar)
Set 3, 40 kg for 8 reps (exclude bar)
Set 4, 50 kg for 6 reps (exclude bar)

Barbell bent over row
Set 1, 10 kg for 20 reps (exclude bar)
Set 2, 20 kg for 16 reps (exclude bar)
Set 3, 30 kg for 12 reps (exclude bar)
Set 4, 40 kg for 7 reps (exclude bar)
Set 5, 42.5 kg for 4 reps (exclude bar)

Shrug
Set 1, 15 kg for 12 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 8 reps
Set 4, 30 kg for 7 reps
Set 5, 35 kg for 4 reps

Lat pulldown
Set 1, 30 lb for 15 reps
Set 2, 40 lb for 15 reps
Set 3, 50 lb for 12 reps
Set 4, 60 lb for 6 reps, +2 incomplete reps
Set 5, 65 lb for 3 reps

Traditional crunch
Set 1, 0 kg for 700 reps


20 September 2010

Elliptical
Set 1, 24(Duration), 13(Resistance), 0(Incline), 209(Calories)

Wide gripped barbell curl
Set 1, 15 kg for 13 reps
Set 2, 20 kg for 11 reps
Set 3, 20 kg for 8 reps
Set 4, 25 kg for 6 reps

Dumbbell incline flye
Set 1, 10 kg for 12 reps
Set 2, 12.5 kg for 11 reps
Set 3, 15 kg for 6 reps
Set 4, 10 kg for 15 reps

Smith decline chest press
Set 1, 50 kg for 12 reps
Set 2, 70 kg for 12 reps
Set 3, 90 kg for 10 reps
Set 4, 110 kg for 4 reps

Dumbbell incline bench press
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 7 reps
Set 4, 27.5 kg for 3 reps
Set 5, 20 kg for 8 reps

Dumbbell pullover
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 7 reps
Set 3, 25 kg for 6 reps

Hammer curl
Set 1, 10 kg for 15 reps
Set 2, 15 kg for 10 reps
Set 3, 20 kg for 5 reps, +1 assisted rep


21 September 2010

Elliptical
Set 1, 5(Duration), 13(Resistance), 0(Incline), 87(Calories)

French curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 8 reps, +1 rep after 2 seconds pause
Set 3, 25 kg for 4 reps

Plate front raise
Set 1, 10 kg for 13 reps
Set 2, 15 kg for 10 reps
Set 3, 15 kg for 10 reps
Set 4, 10 kg for 15 reps

Dumbbell incline rear raise
Set 1, 7.5 kg for 12 reps
Set 2, 10 kg for 13 reps
Set 3, 12.5 kg for 10 reps
Set 4, 15 kg for 7 reps
Set 5, 7.5 kg for 20 reps

Cable triceps extension
Set 1, 10 lb for 12 reps
Set 2, 15 lb for 12 reps
Set 3, 20 lb for 8 reps
Set 4, 12.5 lb for 12 reps

Bar upright row
Set 1, 20 kg for 15 reps (include bar)
Set 2, 30 kg for 12 reps (include bar)
Set 3, 40 kg for 10 reps (include bar)
Set 4, 50 kg for 4 reps (include bar)
Set 5, 20 kg for 15 reps (include bar)

Dumbbell lateral raise
Set 1, 7.5 kg for 13 reps
Set 2, 10 kg for 11 reps
Set 3, 12.5 kg for 4 reps
Set 4, 7.5 kg for 15 reps


23 September 2010

Elliptical
Set 1, 10(Duration), 14(Resistance), 0(Incline), 85(Calories)

Dead lift
Set 1, 30 kg for 12 reps (exclude bar)
Set 2, 40 kg for 10 reps (exclude bar)
Set 3, 50 kg for 7 reps (exclude bar)
Set 4, 55 kg for 4 reps (exclude bar)
Set 5, 30 kg for 12 reps (exclude bar)

Barbell bent over row
Set 1, 30 kg for 12 reps (exclude bar)
Set 2, 40 kg for 10 reps (exclude bar)
Set 3, 50 kg for 6 reps (exclude bar)
Set 4, 30 kg for 15 reps (exclude bar)

Shrug
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 8 reps
Set 4, 35 kg for 5 reps

Lat pulldown
Set 1, 40 lb for 12 reps
Set 2, 50 lb for 12 reps
Set 3, 60 lb for 7 reps
Set 4, 70 lb for 3 reps

Traditional crunch
Set 1, 0 kg for 400 reps

Smith lateral row
Set 1, 10 kg for 12 reps (per hand)
Set 2, 20 kg for 12 reps (per hand)
Set 3, 30 kg for 9 reps (per hand)
Set 4, 40 kg for 6 reps (per hand)


24 September 2010

Elliptical
Set 1, 10(Duration), 20(Resistance), 0(Incline), 90(Calories)

Machine leg press
Set 1, 50 kg for 12 reps
Set 2, 100 kg for 12 reps
Set 3, 150 kg for 11 reps
Set 4, 200 kg for 8 reps
Set 5, 200 kg for 8 reps
Set 6, 50 kg for 12 reps

Machine abductor
Set 1, 45 lb for 12 reps
Set 2, 60 lb for 12 reps
Set 3, 70 lb for 10 reps

Machine adductor
Set 1, 40 lb for 12 reps
Set 2, 50 lb for 8 reps
Set 3, 50 lb for 8 reps

Calf raise
Set 1, 50 kg for 12 reps
Set 2, 100 kg for 12 reps
Set 3, 150 kg for 10 reps
Set 4, 200 kg for 8 reps
Set 5, 250 kg for 8 reps

Machine leg extension
Set 1, 20 lb for 12 reps
Set 2, 22.5 lb for 12 reps
Set 3, 25 lb for 10 reps
Set 4, 27.5 lb for 6 reps


25 September 2010

Elliptical
Set 1, 10(Duration), 13(Resistance), 0(Incline), 80(Calories)

Wide gripped barbell curl
Set 1, 15 kg for 14 reps (preset bar)
Set 2, 20 kg for 12 reps (preset bar)
Set 3, 25 kg for 8 reps (preset bar)
Set 4, 30 kg for 6 reps (preset bar)
Set 5, 20 kg for 10 reps (preset bar)

Dumbbell incline flye
Set 1, 12.5 kg for 12 reps
Set 2, 15 kg for 7 reps
Set 3, 15 kg for 6 reps
Set 4, 10 kg for 12 reps

Smith decline chest press
Set 1, 50 kg for 14 reps
Set 2, 70 kg for 12 reps
Set 3, 90 kg for 6 reps
Set 4, 50 kg for 13 reps

Dumbbell incline bench press
Set 1, 22.5 kg for 12 reps
Set 2, 25 kg for 10 reps
Set 3, 27.5 kg for 6 reps
Set 4, 22.5 kg for 7 reps

Dumbbell pullover
Set 1, 20 kg for 13 reps
Set 2, 22.5 kg for 9 reps
Set 3, 25 kg for 7 reps
Set 4, 17.5 kg for 10 reps

Barbell bench press
Set 1, 30 kg for 8 reps
Set 2, 30 kg for 6 reps
Set 3, 30 kg for 4 reps

Hammer curl
Set 1, 15 kg for 12 reps
Set 2, 17.5 kg for 8 reps
Set 3, 20 kg for 5 reps
Set 4, 10 kg for 20 reps

Workout for September 2010 / October 2010

27 September 2010

Elliptical
Set 1, 15(Duration), 13(Resistance), 0(Incline), 120(Calories)

French curl
Set 1, 20 kg for 13 reps
Set 2, 25 kg for 10 reps
Set 3, 30 kg for 4 reps
Set 4, 20 kg for 10 reps

Dumbbell shoulder press
Set 1, 10 kg for 15 reps
Set 2, 15 kg for 12 reps
Set 3, 20 kg for 8 reps
Set 4, 12.5 kg for 8 reps

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

Dumbbell incline rear raise
Set 1, 10 kg for 14 reps
Set 2, 12.5 kg for 12 reps
Set 3, 15 kg for 9 reps
Set 4, 17.5 kg for 4 reps
Set 5, 7.5 kg for 15 reps

Bar upright row
Set 1, 20 kg for 14 reps (including bar)
Set 2, 30 kg for 13 reps (including bar)
Set 3, 40 kg for 10 reps (including bar)
Set 4, 50 kg for 4 reps (including bar)
Set 5, 20 kg for 14 reps (including bar)

Dumbbell lateral raise
Set 1, 7.5 kg for 14 reps
Set 2, 10 kg for 12 reps
Set 3, 12.5 kg for 5 reps
Set 4, 7.5 kg for 12 reps


28 September 2010

Elliptical
Set 1, 15(Duration), 13(Resistance), 0(Incline), 140(Calories)

Dead lift
Set 1, 30 kg for 13 reps (exclude bar)
Set 2, 40 kg for 11 reps (exclude bar)
Set 3, 50 kg for 8 reps (exclude bar)
Set 4, 60 kg for 4 reps (exclude bar)
Set 5, 30 kg for 10 reps (exclude bar)

Barbell bent over row
Set 1, 20 kg for 12 reps (exclude bar)
Set 2, 30 kg for 12 reps (exclude bar)
Set 3, 40 kg for 11 reps (exclude bar)
Set 4, 50 kg for 6 reps (exclude bar)
Set 5, 30 kg for 12 reps (exclude bar)

Barbell shrug
Set 1, 15 kg for 12 reps (include bar)
Set 2, 45 kg for 12 reps (include bar)
Set 3, 55 kg for 10 reps (include bar)
Set 4, 65 kg for 5 reps (include bar)
Set 5, 45 kg for 10 reps (include bar)

Machine pulldown
Set 1, 30 kg for 14 reps
Set 2, 40 kg for 13 reps
Set 3, 50 kg for 12 reps
Set 4, 60 kg for 8 reps
Set 5, 55 kg for 6 reps


29 September 2010

Elliptical
Set 1, 5(Duration), 14(Resistance), 0(Incline), 50(Calories)

Machine leg press
Set 1, 50 kg for 14 reps
Set 2, 100 kg for 13 reps
Set 3, 150 kg for 12 reps
Set 4, 200 kg for 8 reps
Set 5, 50 kg for 15 reps

Machine abductor
Set 1, 60 lb for 14 reps
Set 2, 70 lb for 12 reps
Set 3, 70 lb for 10 reps

Machine adductor
Set 1, 45 lb for 15 reps
Set 2, 50 lb for 11 reps
Set 3, 55 lb for 4 reps

Machine leg curl
Set 1, 20 kg for 12 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 6 reps

Calf raise
Set 1, 50 kg for 14 reps
Set 2, 100 kg for 13 reps
Set 3, 150 kg for 12 reps
Set 4, 200 kg for 10 reps
Set 5, 50 kg for 15 reps

Machine leg extension
Set 1, 22.5 lb for 13 reps
Set 2, 25 lb for 12 reps
Set 3, 27.5 lb for 7 reps
Set 4, 20 lb for 15 reps

Traditional crunch
Set 1, 0 kg for 400 reps


2 October 2010

Elliptical
Set 1, 5(Duration), 15(Resistance), 0(Incline), 40(Calories)

Wide gripped barbell curl
Set 1, 20 kg for 13 reps (preset bar)
Set 2, 25 kg for 10 reps (preset bar)
Set 3, 30 kg for 7 reps (preset bar)
Set 4, 20 kg for 10 reps (preset bar)

Dumbbell incline flye
Set 1, 12.5 kg for 13 reps
Set 2, 15 kg for 8 reps
Set 3, 15 kg for 7 reps
Set 4, 10 kg for 12 reps

Dumbbell incline bench press
Set 1, 22.5 kg for 13 reps
Set 2, 25 kg for 11 reps
Set 3, 27.5 kg for 7 reps
Set 4, 22.5 kg for 6 reps

Dumbbell pullover
Set 1, 20 kg for 14 reps
Set 2, 22.5 kg for 10 reps
Set 3, 25 kg for 8 reps
Set 4, 17.5 kg for 8 reps

Barbell bench press
Set 1, 30 kg for 10 reps
Set 2, 40 kg for 4 reps
Set 3, 30 kg for 7 reps
Set 4, 30 kg for 4 reps

Hammer curl
Set 1, 15 kg for 13 reps
Set 2, 17.5 kg for 9 reps
Set 3, 20 kg for 6 reps


4 October 2010

Elliptical
Set 1, 25(Duration), 14(Resistance), 0(Incline), 230(Calories)

French curl
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 6 reps
Set 3, 30 kg for 4 reps
Set 4, 20 kg for 12 reps

Dumbbell shoulder press
Set 1, 15 kg for 13 reps
Set 2, 20 kg for 10 reps
Set 3, 25 kg for 3 reps
Set 4, 15 kg for 8 reps

Cable triceps pushdown
Set 1, 15 kg for 13 reps
Set 2, 20 kg for 9 reps
Set 3, 25 kg for 5 reps

Dumbbell incline rear raise
Set 1, 12.5 kg for 13 reps
Set 2, 15 kg for 8 reps
Set 3, 15 kg for 6 reps
Set 4, 7.5 kg for 12 reps

Seated rear raise
Set 1, 10 kg for 10 reps

bar upright row
Set 1, 30 kg for 13 reps (include bar)
Set 2, 40 kg for 11 reps (include bar)
Set 3, 50 kg for 5 reps (include bar)
Set 4, 30 kg for 15 reps (include bar)

Dumbbell lateral raise
Set 1, 10 kg for 13 reps
Set 2, 10 kg for 13 reps
Set 3, 12.5 kg for 8 reps
Set 4, 12.5 kg for 6 reps


6 October 2010

Elliptical
Set 1, 10(Duration), 14(Resistance), 0(Incline), 85(Calories)

Dead lift
Set 1, 40 kg for 12 reps
Set 2, 50 kg for 9 reps
Set 3, 60 kg for 5 reps
Set 4, 20 kg for 15 reps

Barbell bent over row
Set 1, 30 kg for 13 reps (exclude bar)
Set 2, 40 kg for 12 reps (exclude bar)
Set 3, 50 kg for 7 reps (exclude bar)
Set 4, 20 kg for 15 reps (exclude bar)

Shrug
Set 1, 25 kg for 12 reps
Set 2, 30 kg for 10 reps
Set 3, 35 kg for 4 reps

Lat pulldown
Set 1, 40 lb for 12 reps
Set 2, 50 lb for 12 reps
Set 3, 60 lb for 12 reps
Set 4, 70 lb for 6 reps
Set 5, 40 lb for 10 reps

Machine total abdominal
Set 1, 40 lb for 12 reps
Set 2, 50 lb for 10 reps
Set 3, 52.5 lb for 6 reps
Set 4, 30 lb for 10 reps


9 October 2010

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, 300 kg for 6 reps
Set 6, 50 kg for 20 reps

Machine leg curl
Set 1, 20 kg for 12 reps
Set 2, 25 kg for 12 reps
Set 3, 30 kg for 10 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, 300 kg for 8 reps
Set 6, 50 kg for 20 reps