9/1/09

Chest

DB Incline Bench Press
4 X 12 X 20kg/arm
2 X 7 X 22.5 (new PR)
1 X 5 X 22.5

Machine Chest Press
2 X 12 X 30kg/side
2 X 12 X 35
2 X 5 X 37.5

Cross Cable Flys
4 X 15 X 50

Basketball 1.5 hours

Nice meeting you tonight, next time learn more from you.

yupp. lets share knowledge and exp ehhe, sorry was in a hurry last night, i had a 20 mins workout only.

This post has been edited by Sp00kY: Jan 10 2009, 11:49 AM

10/01/2009

Arms

10 mins cardio warm-up

Cable Biceps Curls + Cable Triceps Press

Total time ~ 35 minutes, lost count the number of sets.

Avg rest time: 20~45 sec


This post has been edited by Sp00kY: Jan 13 2009, 10:29 AM

12/1/09

Wide Grip Lat Pull Down
1 X 20 X 40
7 X 12 X 45
1 X 12 X 50
2 X 5 X 50
2 X 5 X 55
1 X 12 X 45
1 X 12 X 40

Seated Cable Row
4 X 12 X 35

Single DB Row
3 X 12 X 20kg

DB Shrugs
4 X 12 X 20kg/arm

13/1/09

Shoulder
DB Side Lateral Raise
6 X 12 X 6.5kg/arm

DB Front Lateral Raise
6 X 12 X 6.5kg/arm

DB Side Lateral Raise
1 X 12 X 6.5kg/arm

Simple workout:)

22/1/09

Chest + Back

Wide Grip Lat Pull Down
1 X 15 X 40
4 X 12 X 50
1 X 12 X 45
1 X 12 X 40

Seated Cable Row
3 X 12 X 30
1 X 12 X 35

Machine Chest Press
1 X 15 X 50
2 X 12 X 70
1 X 12 X 80
1 X 7 X 80

Cable Cross Over
4 X 15 X 45

Machine Flyz
3 X 15 X 35

Wide Grip Lat Pull Down
2 X 12 X 40

Abs
8 X 30 X 20lbs.

Happy Chinese New Year bro

24/01/2009

Cardio: Brisk walking 15 mins, stepper 15mins

Cable Biceps Curls
2 X 15 X 20
2 X 12 X 22.5
2 X 12 X 25
2 X 12 X 27.5

Superset with

Cable Triceps Extension
2 X 15 X 20
2 X 12 X 22.5
2 X 12 X 25
2 X 12 X 27.5

Abs crunches(machine)
1 X 15 X 60
1 X 15 X 65
1 X 15 X 70
1 X 12 X 75
1 X 12 X 80
1 X 12 X 85
1 X 12 X 90
1 X 12 X 95

hey bro..how is it going.... were the same height...im a bit heavier.just started my journal


http://forum.lowyat.net/index.php?act=ST&f=161&t=915902

i play bbal too...dont wanna become to big...big = loss of speed...

i was 63 kgs b4...then put on 6 kgs.... had to change my playing style completely...sucks...ahha
keep in touch bro...

This post has been edited by braindead_fr3ak: Jan 24 2009, 08:00 PM

2/2/09

Overhead Press EZY bar
5 X 12 X 22kg

Bicep curl EZY bar
5 X 12 X 22kg

Pendlay Row EZY bar
5 X 12 X 22kg

3/2/2009

chest+back

Machine Chest Press
1 X 12 X 45
1 X 12 X 50
1 X 12 X 55
2 X 12 X 60
1 X 7 X 62.5
2 X 5 X 62.5

Wide Grip Lat Pull Down
4 X 12 X 50
1 X 12 X 45
1 X 12 X 40
1 X 5 X 50

Upper Row
4 X 12 X 40

Machine Vertical Pull Down
2 X 12 X 62.5

Wide Grip Lat Pull Down (no row machine)
2 X 5 X 45

Crunches on swiss ball
6 X 30 X 20lbs
1 X 20 X 20lbs
1 X 30 X 20lbs

total time: 40 mins

4/2/2009

DB Biceps Curl
5 X 21 X 11.5kg/arm

Overhead Tricep Press
5 X 30 X 11.5

Bent Over Rear Deltoid Raises
5 X 12 X 11.5kg/arm

Bent Over Tricep Extension
5 X 12 X 11.5kg/arm

This post has been edited by Sp00kY: Feb 4 2009, 09:18 PM

5/2/2009

cardio
5 mins jog at 9km/h
5 mins HIIT (30 secs interval, 14km/h,9km/h)

Leg Press
3 X 12 X 50kg
3 X 12 X 80kg
3 X 12 X 100kg

Leg Curls
1 X 12 X 50
1 X 12 X 55
2 X 12 X 60
1 X 10 X 65

Leg Extension
1 X 12 X 50
1 X 12 X 60
2 X 12 X 70
1 X 5 X 75

Calf Raise Using Leg Press Machine
1 X 30 X 100
1 X 20 X 120
1 X 20 X 150
1 X 20 X 170

Crunches on swiss ball
4 X 30 X 20lbs

Note: 'lost' my legs after the workout and feel like i`m 'floating'

This post has been edited by Sp00kY: Feb 5 2009, 06:26 PM

7/2/09

Cardio 10 mins (10km/h)

Incline Chest Press (machine)
1 X 12 X 40
3 X 12 X 45
1 X 7 X 42.5
1 X 5 X 45

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

Cable Cross Over
1 X 15 X 45
4 X 15 X 50
1 X 7 X 55

Cable Single Tricep Extension
6X 12 X 20

Cable Single Bicep Curls
4 12 X 20

Crunches on swiss ball
8 X 20 X 20lbs

9/2/09

Cardio
Brish walking 15mins

Seated Cable Row
1 X 12 X 35
1 X 12 X 40
1 X 12 X 45
3 X 12 X 40

Wide Grip Lat Pull Down
1 X 12 X 45
4 X 7 X 50
1 X 5 X 55

Pull Down (machine)
1 X 12 X 60
4 X 12 X 70
1 X 12 X 80

Lower Back (machine)
1 X 12 X 50
4 X 12 X 55

DB Shrugs
4 X 12 X 17.5kg/arm

Side Lateral Raise
1 X 12 X 5kg/arm

Crunches on swiss ball
8 X 30 X 20lbs

10/2/09

5 mins cardio

Machine Chest Press
1 X 12 X 45
1 X 12 X 50
4 X 12 X 60
1 X 5 X 65
1 X 5 X 70

Machine Chest Fly
2 X 12 X 40
2 X 15 X 35

Triceps Extension
4 X 12 X 25

Cable Cross Over
4 X 12 X 50
2 X 5 X 60

Crunches
1 X 15 X 70
1 X 15 X 75
1 X 15 X 80
1 X 15 X 85
1 X 15 X 90
1 X 15 X 95

Total time: 45 mins

11/02/09

Shoulder:

DB Shoulder press
1 X 12 X 11.5kg/arm

BB Shoulder press
1 X 12 X 23kg

DB upright row
1 X 12 X 11.5kg/arm

Repeat the above 6 times

Side Lateral Raise
4 X 15 X 4.5kg/arm

Bent Over Rear Lateral Raise
4 X 15 X 4.5kg/arm

12/02/2009

Legs

Squat/deadlift/lunges machine
1 X 5 X 35 ES
1 X 5 X 55 ES
1 X 5 X 60 ES
2 X 5 X 65 ES
1 X 5 X 70 ES
1 X 5 X 75 ES

Leg Extension
4 X 12 X 60

Leg Curls
3 X 12 X 55
1 X 12 X 60

Crunches on swiss ball
8 X 30 X 20lbs

14/2/09

DB Incline Chest Press
1 X 12 X 17.5kg/arm
4 X 12 X 20 kg/arm

Machine Chest Press
1 X 12 X 30 kg ES
3 X 10 X 35 kg ES

Cable Cross Over
4 X 12 X 50

Crunches on swiss ball
4 X 50 X BW

Bicycle Crunches
4 X 50 X BW