oh hahaha =P
no worries
Sp00kY's Training, Please give comments/opinions
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 Apr 22 2009, 03:51 PM
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Senior Member
3,300 posts Joined: Jan 2003 
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Quote|
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Apr 22 2009, 09:19 PM
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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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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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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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Apr 28 2009, 09:20 PM
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Senior Member
3,366 posts Joined: Oct 2005
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28/04/09
Cable Triceps Push Down 3 X 15 X 15 3 X 15 X 17.5 3 X 12 X 20 3 X 12 X 22.5 2 X 7 X 25 Cable Biceps Curls 3 X 15 X 15 3 X 15 X 17.5 3 X 12 X 20 3 X 12 X 22.5 2 X 7 X 25 Crunches 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 10 X 85 1 X 12 X 90 1 X 10 X 95 |
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Apr 29 2009, 08:03 PM
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Senior Member
3,366 posts Joined: Oct 2005
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29/04/09
cardio 10 mins DB Incline Chest Press 1 X 12 X 17.5kg/arm 1 X 12 X 20 3 X 7 X 22.5 DB Flat Chest Press 2 X 12 X 20 3 X 7 X 22.5 Machine Chest Press 2 X 12 X 35kg/side Machine Flys 2 X 12 X 35 2 X 12 X 40 Machine Lat Pull Down 2 X 12 X 60 2 X 12 X 65 2 X 12 X 70 Machine Crunches 1 X 15 X 80 1 X 15 X 85 1 X 12 X 90 1 X 10 X 95 |
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Apr 29 2009, 08:43 PM
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Senior Member
1,193 posts Joined: Jul 2008 
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Nice chest poundages. Might want to raise the lat pulldown poundages for a few less reps?
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Apr 29 2009, 09:08 PM
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Senior Member
3,366 posts Joined: Oct 2005
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Thanks john. I am trying hard to inc it for Lat Pull down but i`m having very weak shoulders and i find increasing the poundage will affect my form...sigh...
nonetheless...i will try hard!! Thanks! |
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May 1 2009, 01:14 AM
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Senior Member
3,366 posts Joined: Oct 2005
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30/4/09
Leg Press 2 X 12 X 50kg 2 X 7 X 100 2 X 5 X 150 2 X 5 X 170 2 X 5 X 180 Leg Extension 3 X 9 X 80 Leg koyak-ed |
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May 3 2009, 11:39 PM
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Senior Member
3,366 posts Joined: Oct 2005
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3/05/09
Cardio 20 mins Wide Grip Lat Pull Down 1 X 12 X 55 2 X 7 X 60 2 X 5 X 65 1 X 4 X 70 Seated Cable Row 1 X 10 X 40 2 X 7 X 45 1 X 10 X 40 Machine Chest Press 1 X 12 X 55 2 X 10 X 60 1 X 7 X 70 Cable Triceps Push Down 3 X 12 X 17.5 3 X 12 X 20 3 X 12 X 22.5 Cable Biceps Curls 3 X 12 X 17.5 3 X 12 X 20 3 X 12 X 22.5 Bicycle crunches 8 X 50 |
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May 4 2009, 09:10 PM
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Senior Member
3,366 posts Joined: Oct 2005
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4/5/09
leg Extension 1 X 12 X 60 2 X 7 X 75 2 X 7 X 85 Leg Curls 1 X 12 X 55 2 X 5 X 70 2 X 12 X 60 Leg Press 5 X 7 X 100kg |
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May 6 2009, 10:25 PM
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Senior Member
3,366 posts Joined: Oct 2005
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6/5/09
Machine Chest Press 1 X 12 X 55 2 X 12 X 60 3 X 7 X 70 1 X 12 X 50 1 X 5 X 70 Machine Incline Chest Press 1 X 12 X 35 3 X 10 X 40 Cable Cross Over 1 X 15 X 35 1 X 15 X 40 1 X 15 X 45 1 X 12 X 50 1 X 7 X 60 Crunches 8 X 30 X 20lbs |
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May 9 2009, 06:39 AM
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Senior Member
3,366 posts Joined: Oct 2005
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8/5/09
Machine Lat Pull Down 1 X 12 X 60 1 X 12 X 65 1 X 12 X 70 1 X 7 X 75 1 X 5 X 80 1 X 5 X 80 1 X 5 X 85 1 X 5 X 90 1 X 5 X 95 1 X 5 X 90 1 X 5 X 85 1 X 5 X 80 1 X 5 X 75 1 X 7 X 70 1 X 12 X 65 1 X 12 X 60 Cable Triceps 3 X 12 X 20 Cable Biceps Curls 3 X 12 X 20 Bicycle Crunches 8 X 50 |
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May 9 2009, 11:03 AM
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Junior Member
110 posts Joined: Dec 2008
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walao eh, 16sets... my goodness!
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May 11 2009, 09:39 PM
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Senior Member
3,366 posts Joined: Oct 2005
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 11/05/09 EZY Barbell Shoulder Press 2 X 15 X 22kg+bar 6 X 7 X 27kg+bar 3 X 7 X 30.5kg+bar Leg Raise 3 X 30 X BW |
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May 12 2009, 10:25 PM
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Senior Member
3,366 posts Joined: Oct 2005
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12/5/09
Wide Grip Lat Pull Down 1 X 12 X 55 3 X 7 X 60 3 X 7 X 65 2 X 5 X 70 1 X 12 X 50 1 X 7 X 60 1 X 7 X 65 Low Row 1 X 10 X 40 1 X 7 X 50 1 X 7 X 60 1 X 7 X 70 Crunches 6 X 20 X 70 |
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May 17 2009, 07:49 AM
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Senior Member
3,366 posts Joined: Oct 2005
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16/05/09
DB Incline Chest Press 1 X 12 X 17.5kg/arm 2 X 7 X 20 4 X 7 X 22.5 Machine Chest Press 1 X 12 X 45 2 X 7 X 60 2 X 7 X 70 1 X 12 X 50 1 X 5 X 70 Cable Cross Over 5 X 12 X 45 1 X 5 X 50 1 X 5 X 60 Crunches 8 X 30 X 20lbs |
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May 18 2009, 09:08 AM
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Senior Member
3,366 posts Joined: Oct 2005
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17/5/09
Cardio 10 mins Cable Triceps Push Down 1 X 15 X 17.5 3 X 12 X 20 3 X 12 X 22.5 3 X 12 X 25 2X 7 X 25 Cable Biceps Curls 1 X 15 X 17.5 3 X 12 X 20 3 X 12 X 22.5 3 X 12 X 25 2 X 7 X 25 |
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May 18 2009, 11:11 AM
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Senior Member
4,082 posts Joined: Apr 2006
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Hi spooky, may i know why you increase, decrease and then increase the weights for the Wide Grip Lat Pull Down you're doing? Is it some kind of technique to speed the muscle growth? Thanks.
This post has been edited by silverwave: May 18 2009, 11:15 AM |
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May 18 2009, 01:29 PM
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Senior Member
3,366 posts Joined: Oct 2005
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I will increase it when i think i can still go ....
The reason that i reduce is because i have somehow reached my max for the day. If i proceed to work on that weight, i will probably do it in a wrong form...hence i rather reduce it to ensure that the form is correct...my training is pretty instinctive  |
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