20/03/2009
cardio 6 mins
Leg Press
3 X 12 X 50kg
3 X 12 X 100
3 X 12 X 120
Leg Curls
4 X 12 X 60
Sp00kY's Training, Please give comments/opinions
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 Mar 20 2009, 04:57 PM
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#241
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Senior Member
3,366 posts Joined: Oct 2005 
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Mar 21 2009, 10:13 AM
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#242
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Senior Member
3,366 posts Joined: Oct 2005
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i've started in june 2008:)
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Mar 22 2009, 08:47 AM
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#243
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Senior Member
3,366 posts Joined: Oct 2005
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hey kelv thanks. Not lean anymore:)
Hardly play too, i have stopped for months!!! I think since 2008!sigh...no kaki adi.. 21/03/2009 Cardio (HIIT) 5 mins (15 km/h,9km/h) Wide Grip Lat Pull Down (palm facing each other) 4 X 12 X 50 2 X 12 X 55 front Pull Down 1 X 12 X 25kg/side 2 X 12 X 30 2 X 10 X 35 1 X 12 X 30 Machine Chest Press 4 X 12 X 55 2 X 12 X 60 Cross Cable Flys 6 X 12 X 50 Crunches 8 X 30 X 20lbs |
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Mar 25 2009, 07:35 AM
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#244
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Senior Member
3,366 posts Joined: Oct 2005
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24/03/09
Cardio 6 mins Front Pull Down 1 X 12 x 25kg/side 1 X 12 X 30 1 X 12 X 32.5 2 X 12 X 35 1 X 10 X 37.5 1 X 12 X 25 Wide Grip Lat Pull Down 4 X 12 X 50 1 X 7 X 60 Seated Cable Row 1 X 12 X 35 3 X 10 X 40 Upper Row 4 X 12 X 40 Crunches 6 X 30 X 20 lbs |
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Mar 26 2009, 10:47 PM
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#245
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Senior Member
3,366 posts Joined: Oct 2005
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26/03/09
Leg Press 2 X 12 X 120 4 X 12 X 130 2 X 12 X 160 Calf Raise 4 X 30 X 150 Leg Extension 4 X 12 X 70 Cable Triceps Push down 2 X 12 X 20 1 X 12 X 22.5 1 X 12 X 25 Cable Bicep Curls 2 X 12 X 20 1 X 12 X 22.5 1 X 12 X 25 |
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Mar 29 2009, 08:55 PM
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#246
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Senior Member
3,366 posts Joined: Oct 2005
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29/3/2009
Cardio 5mins HIIT DB Incline Chest Press 4 X 12 X 17.5kg/arm 2 X 10 X 20 Machine Chest Flys 2 X 12 X 35 2 X 12 X 40 Machine Chest Press 2 X 12 X 50 2 X 12 X 60 Cable Cross Over 2 X 12 X 45 2 X 12 X 50 Cable Triceps Push Down 3 X 12 X 20 3 X 12 X 22.5 3 X 12 X 25 Cable Biceps Curls 3 X 12 X 20 3 X 12 X 22.5 3 X 12 X 25 Crunches 8 X 30 X 20lbs |
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Mar 30 2009, 11:16 PM
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#247
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Senior Member
3,366 posts Joined: Oct 2005
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30/03/09
DB Shoulder Press 4 X 20 X 11.5kg/arm 2 x 15 X 11.5 2 X 12 X 11.5 DB Upright Row 8 X 12 X 11.5kg Side Lateral Raise 4 X 12 X 6kg |
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Mar 31 2009, 10:41 PM
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#248
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Senior Member
3,366 posts Joined: Oct 2005
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31/03/09
Cardio 5 mins (HIIT) Machine Lat Pull Down 1 X 12 X 65 2 X 12 X 70 2 X 12 X 80 2 X 12 X 85 Wide Grip Lat Pull Down 2 X 12 X 50 2 X 12 X 55 2 X 12 X 50 2 X 12 X 55 Upper Back Row 2 X 12 X 50 1 X 10 X 50 1 X 12 X 50 DB Shrugs 4 X 20 X 20kg/arm Triceps (duno what is the name) 3 X 12 X 5 Bicep cable Curls 1 X 12 X 20 1 X 12 X 25 1 X 12 X 27.5 Crunches 8 X 30 X 20lbs |
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Apr 3 2009, 11:44 PM
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#249
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Senior Member
3,366 posts Joined: Oct 2005
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3/4/09
Leg Press 3 X 12 X 50kg 3 X 12 X 100 3 X 10 X 150 2 X 7 X 170 Wide Grip Lat Pull Down 2 X 12 X 50 2 X 12 X 60 1 X 5 X 70 Crunches 6 X 30 X 20lbs 1 X 50 X 20lbs This post has been edited by Sp00kY: Apr 9 2009, 10:20 PM |
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Apr 5 2009, 06:54 PM
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#250
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Senior Member
3,366 posts Joined: Oct 2005
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5/4/09
Barbell Bench Press 1 X 12 X 40kg 2 X 12 X 60 1 X 10 X 65 1 X 5 X 70 Machine Chest Flys 4 X 12 X 40 Bicep Curls 15 sets Triceps Press 15 sets This post has been edited by Sp00kY: Apr 9 2009, 10:21 PM |
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Apr 6 2009, 09:40 PM
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#251
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Senior Member
3,366 posts Joined: Oct 2005
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6/4/09
Shoulder DB Press 4 X 20 X 11.5kg/arm 2 X 15 X 11.5 2 X 12 X 11.5 DB UpRight Row 8 X 12 X 11.5 Side Lateral Raise 5 X 12 X 5.5 This post has been edited by Sp00kY: Apr 9 2009, 10:21 PM |
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Apr 7 2009, 08:51 PM
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#252
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Senior Member
3,366 posts Joined: Oct 2005
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7/4/09
Cardio 5 mins Wide Grip Lat Pull Down 1 X 12 X 50 2 X 12 X 60 2 X 12 X 55 1 X 7 X 60 Front Pull Down 1 X 12 X 20kg/side 1 X 12 X 25 1 X 12 X 30 2 X 12 X 35 1 X 12 X 37.5 1 X 12 X 35 1 X 15 X 30 Upper Row 1 X 12 X 40 1 X 12 X 42.5 1 X 12 X 45 1 X 12 X 50 Cable Bicep Curls 5 Sets Cable Triceps Pushdown 7 sets Crunches 8 X 30 X 20lbs |
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Apr 8 2009, 09:48 PM
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#253
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Senior Member
3,366 posts Joined: Oct 2005
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Thanks.Huh?posted so many times?Meaning?:s
8/4/09 Cardio 10 mins Machine Chest Press 1 X 20 X 20kg/side 3 X 12 X 25 3 X 12 X 30 3 X 12 X 35 2 X 5 X 37.5 Machine Flys 4 X 12 X 42.5 Cable Cross Over 2 X 12 X 45 2 X 12 X 50 1 X 10 X 60 Crunches 6 X 20 X 40 |
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Apr 18 2009, 08:59 PM
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#254
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Senior Member
3,366 posts Joined: Oct 2005
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18/4/09
DB Incline Chest Press 2 X 12 X 17.5kg/arm 4 X 12 X 20 2 X 7 X 22.5 Machine Chest Press 1 X 12 X 50 5 X 12 X 55 Cable Flys 4 X 12 X 50 Machine Chest Flys 2 X 12 X 40 Wide Grip Lat Pull Down 6 X 12 X 50 1 X 12 X 45 DB Shrugs 1 X 20 X 17.5kg/arm 3 X 20 X 20 Crunches 8 X 30 X 20lbs This post has been edited by Sp00kY: Apr 20 2009, 07:32 AM |
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Apr 20 2009, 07:32 AM
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#255
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Senior Member
3,366 posts Joined: Oct 2005
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19/4/09
Cycle 6 mins Cable Biceps Curls 3 X 15 X 15 Superset Triceps Cable Push Down 3 X 15 X 15 Cable Biceps Curls 3 X 12 X 17.5 Superset Triceps Cable Push Down 3 X 12 X 17.5 Cable Biceps Curls 3 X 12 X 20 Superset Triceps Cable Push Down 3 X 12 X 20 Cable Biceps Curls 3 X 12 X 22.5 Superset Triceps Cable Push Down 3 X 12 X 22.5 Crunches (machine) 1 X 20 X 60 1 X 20 X 65 1 X 20 X 70 1 X 20 X 75 1 X 20 X 80 1 X 15 X 85 1 X 12 X 90 Added on April 21, 2009, 6:22 pm21/4/09 Cardio 10 mins Front Pull Down 1 X 12 X 25 kg/side 3 X 12 X 27.5 3 X 12 X 30 3 X 5 X 32.5 Wide Grip Lat Pull Down 1 X 12 X 45 3 X 10 X 45 This post has been edited by Sp00kY: Apr 21 2009, 06:22 PM |
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Apr 22 2009, 07:46 AM
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#256
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Senior Member
3,366 posts Joined: Oct 2005
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21/4/09 (2nd session)
DB Shoulder Press 10 X 12 X 11.5kg/arm DB Upright Row 5 X 15 X 11.5kg/arm DB Side Lateral Raise 4 X 15 X 4.5kg/arm This post has been edited by Sp00kY: Apr 22 2009, 03:32 PM |
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Apr 22 2009, 03:31 PM
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#257
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Senior Member
3,366 posts Joined: Oct 2005
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oops...should be 21 midnight hahaha
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Apr 22 2009, 09:19 PM
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#258
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Senior Member
3,366 posts Joined: Oct 2005
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22/04/09
Machine Chest Press 1 X 15 X 20kg/side 3 X 12 X 25 3 X 12 X 30 3 X 12 X 35 3 X 5 X 40 Machine Incline Chest Press 6 X 10 X 40 Cable Cross Over (incline) 6 X 12 X 45 Cable Triceps Pushdown 3 X 12 X 15 3 X 12 X 17.5 3 X 12 X 20 Crunches 1 X 20 X 60 1 X 20 X 65 1 X 20 X 70 1 X 20 X 75 1 X 15 X 80 1 X 15 X 85 1 X 12 X 90 1 X 9 X 95 |
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Apr 26 2009, 01:17 AM
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#259
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Senior Member
3,366 posts Joined: Oct 2005
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24 April 2009
Squats 2 X 12 X 60kg Machine Lunge 6 sets (forgot weight) Leg Press 3 X 12 X 50kg 3 X 12 X 100 3 X 7 X 150 Leg Curls 4 X 12 X 60 Leg Extension 4 X 12 X 60 ----------------------------- 25 April 2009 Cycle: 35 mins DB Incline Chest Press 2 X 12 X 17.5kg/arm 2 X 12 X 20 2 X 5 X 22.5 DB Flat Bench Press 1 X 12 X 17.5 1 X 12 X 20 2 X 5 X 22.5 Cable Cross Over 4 X 12 X 50 Wide Grip Lat Pull Down 3 X 12 X 50 1 X 7 X 60 |
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Apr 27 2009, 09:36 PM
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#260
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Senior Member
3,366 posts Joined: Oct 2005
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27/04/09
DB Side Lateral Raise 7 X 15 X 4.5kg/arm DB Front Lateral Raise 6 X 15 X 4.5kg/arm Simple workout but it was burning my delts:) |
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