22/02/09

Cardio 10 mins

Wide Grip Lat Pull Down
1 X 12 X 50
1 X 12 X 55
1 X 12 X 60
2 X 7 X 60
2 X 7 X 55

Cable Tricep Push Down
3 X 20 X 40
3 X 15 X 45
3 X 12 X 50
2 X 7 X 60

Super Set with
Cable Bicep Curls
3 X 20 X 40
3 X 15 X 45
3 X 12 X 50
2 X 7 X 60

23/02/09

Sprint 3 mins

DB Incline Chest Press
6 X 10 X 20kg/arm

Machine Incline Chest Press
2 X 12 X 40
2 X 12 X 35

Machine Flys
1 X 15 X 30
1 X 12 X 40
2 X 7 X 50

Machine Chest Press
2 X 12 X 50
2 X 7 X 60

Cable Cross Over
2 X 12 X 45
2 X 12 X 50

Abs (machine)
4 X 20 X 75

Crunches on swiss ball
4 X 30 X 20lbs

yongbn : yupp, to me it is syiok because i hold 20 lbs behind my head

25/2/09

Seated Cable Row
1 X 12 X 30
2 X 12 X 40
1 X 12 X 35

Wide Grip Lat Pull Down
1 X 12 X 50
1 X 12 X 55
1 X 12 X 50
1 X 12 X 45
1 X 12 X 40
1 X 10 x 40

Machine Lat Pull Down
3 X 12 X 70
1 X 12 X 80

Machine Upper Back Row
2 X 12 X 40
2 X 12 X 45

Machine Lower Back
1 X 20 X 50
1 X 20 X 55
1 X 15 X 60
1 X 12 X 65

DB Shrugs
4 X 20 X 17.5kg/arm

Bicycle Crunches
8 X 50 X BW

its from the cable machine...duno what is that reading though

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Added on February 28, 2009, 12:35 amdont like it but need more width

This post has been edited by Sp00kY: Feb 28 2009, 12:35 AM

27/2/09

Cardio 15 mins : 10km/h 4% gradient

Squat
1 X 12 X 50kg
1 X 12 X 60
1 X 12 X 80
1 X 12 X 100
1 X 7 X 100
2 X 7 X 120

Leg Press
3 X 12 X 70kg
3 X 12 X 100
3 X 12 X 150

Leg Curls
2 X 12 X 70

Leg Extension
2 X 12 X 70

Crunches on swiss ball
8 X 20 X 20lbs (10 secs rest between sets)

28/2/09

Cable Biceps Curls
More than 10 sets

Triceps Cable Push Down
more than 10 sets
------------------------------------------------------------------------------------------------------------------------------------------
1/3/09

DB Shoulder Press
8 X 12 X 12kg/side

DB Upright ROw
8 X 12 X 12kg/side

Side Lateral Raise
4 X 12 X 6kg/side

Front Lateral Raise
4 X 12 X 6kg/side

Plank
3 X 2 mins X BW
-------------------------------------------------------------------------------------------------------------------------------------------
2/3/09

Cardio 10 mins

Wide Grip Lat Pull Down
1 X 20 X 45
3 X 12 X 50
1 X 7 X 55
1 X 12 X 50

Front Lat Pull Down
1 X 12 X 25/side
3 X 12 X 30
1 X 12 X 35
1 X 12 X 25

Incline Chest Press
4 X 12 X 40

okok..will get some but i`m pretty fat now, never jaga diet ....wana bulk until about 75 and then start cutting again......i`m now 70

4/3/09

Squat
1 X 12 X 60
1 X 12 X 80
1 X 12 X 100
2 X 7 X 120

Leg Press
1 X 15 X 50
4 X 12 X 100
2 X 5 X 150

Crunches on swiss ball
8 X 30 X 18lbs

erh..better not i`m afraid of it turning side-ways hahah..i have stopped squatting for a few months. I started doing it again recently (2 weeks i guess) and realized that it was easier than before...my max weight before i stopped was 125kg and now i can do 120kg (which i think its easier than before)weird. Btw, a mid size lady was squatting 80kg the other day!

This post has been edited by Sp00kY: Mar 6 2009, 08:04 AM

hi


6/03/09

Cardio 30 mins

Machine Chest Press
1 X 12 X 45
6 X 12 X 55

Machine Incline Press
2 X 12 X 40

Cable Cross Over
4 X 12 X 45
2 X 12 X 50

Incline Cable Cross Over
4 X 12 X 45
2 X 12 X 50

Crunches on swiss ball
4 X 30 X 20lbs
4 X 20 X 20lbs

---

Added on March 7, 2009, 12:01 amsorry but what do u mean by low-bar position?

This post has been edited by Sp00kY: Mar 7 2009, 12:01 AM

7/3/08

Cardio: 15% 7km/h 16 mins

Wide Grip Lat Pull Down
1 X 15 X 45
5 X 12 X 50

Seated Cable Row
2 X 12 X 35
2X 12 X 40

Machine Lat Pull Down
1 X 12 X 60
1 X 12 X 70
2 X 12 X 80
1 X 12 X 70

Upper Back Row
2 X 12 X 40
2 X 12 X 45

DB Shrugs
4 X 20 X 20kg/arm

Lower Back
2 X 12 X 65

Crunches on swiss ball
8 X 20 X 20lbs

09/03/09

Cardio 10 mins

Single Arm Cable Triceps Press Down (i think so)
6 X 15 X 25
superset
Single Arm Cable Biceps Curls
6 X 15 X 25

Single Arm Cable Triceps Press Down (i think so)
6 X 15 X 30
superset
Single Arm Cable Biceps Curls
6 X 15 X 30

Cable Biceps Curls (2 arms)
6 X 12 X 60

Cable Triceps Press Down (2 arms)
6 X 12 X 50

Crunches
8 X 15 X 70

--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
10/03/09

Single Arm DB Row
1 X 20 X 11.5kg

EZY BB Row
8 X 12 X 40kg

Single Arm DB Row
4 X 12 X 16.5kg

11/03/09

Squat
1 X 10 X 60kg
1 X 5 X 80
1 X 5 X 90
1 X 5 X 100
1 X 5 X 110
1 X 5 X 120
1 X 5 X 130
1 X 3 X 130

Leg Press
1 X 12 X 90
1 X 12 X 120
2 X 12 X 100

Leg Extension
6 X 12 X 50

Leg Curls
6 X 12 X 50

Crunches on swiss ball
4 X 30 X 20lbs

trying to bulk:(.

12/03/09
Cardio 10 min

Seated Cable Row
1 X 12 X 35
3 X 12 X 40
1 X 10 X 40

Wide Grip Lat Pull Down (palm facing each other)
1 X 12 X 45
5 X 12 X 50
2 X 12 X 55

Front Lat Pull Down
1 X 12 X 25kg/side
3 X 12 X 30
1 X 12 X 35

Upper Row
4 X 12 X 40

Crunches
8 X 30 X 20lbs

This post has been edited by Sp00kY: Mar 12 2009, 09:21 PM

i`m around 70kg now.....erh...but i dun feel the soreness that i used to have last time.......erh..but its not ATG..i dun do ATG....my max is parallel.

This post has been edited by Sp00kY: Mar 13 2009, 07:39 AM

cannot leh, i rested for more than 2 months adi on squats. Till today only once it got sore...sigh...probably wrong form...

13/3/09

Machine Chest Press (wide grip)
1 X 15 X 20kg/side
4 X 12 X 30
3 X 12 X 35
2 X 5 X 40

Machine Incline Chest Press
6 X 12 X 40

Machine Chest Press
3 X 12 X 55
2 X 12 X 50
1 X 12 X 55

Cable Cross Over
2 X 15 X 45
2 X 12 X 50

Crunches on swiss ball
8 X 30 X 20lbs

Using free weights..and i dont go more than parallel ..in fact i dont do parallel all the time too...the stress on my knee is pretty bad

14/03/09

Cardio 15 mins (10km/h)

Cable Triceps Push Down (2 hands)
9 X 12 X 20

Super set

Cable Biceps Curls (2 hands)
9 X 12 X 20


Cable Triceps Push Down (2 hands)
3 X 12 X 25

Super set

Cable Biceps Curls (2 hands)
3 X 12 X 25


Cable Triceps Push Down (2 hands)
3 X 7 X 27.5

Super set

Cable Biceps Curls (2 hands)
3 X 7 X 27.5


Crunches (machine)
1 X 20 X 60
1 X 20 X 65
1 X 20 X 70
1 X 15 X 75
1 X 12 X 80
1 X 12 X 85
1 X 12 X 90
1 X 10 X 95

16/03/09

Wide Grip Lat Pull Down (palm facing each other)
1 X 12 X 45
4 X 12 X 55
4 X 12 X 45
3 X 12 X 50

Lower Back
1 X 20 X 50
1 X 20 X 55
1 X 15 X 60
1 X 12 X 65

Upper Row
2 X 12 X 40
2 X 12 X 45

DB Shrugs
4 X 20 X 17.5kg/arm

DB Row
2 X 12 X 17.5kg

Crunches
8 X 20 X 20lbs