24 August 2010

DB shoulder Press

15lbs es x 15 warm up

25lbs es x 12
30lbs es x 13
40lbs es x 15
45lbs es x 20
40lbs es x 16 <just dont feel the burn, therefore i attempted the 5th set>

Lateral raise on Pulley machine

5lbs x 15 es
10lbs x 15 es
20lbs x 15 es
15lbs+plate x 12 es --> 15lbs x 8 < Continuously drop set >

Wide Grip Upright pull

30lbs x 15
40lbs x 15
50lbs x 20

45 degress rear lateral raise

30lbs x 13
35lbs x 13
45lbs x 15
45lbs x 15


BB front raise

30lbs x 18
40lbs x 15
30lbs x 20

Hammer Strength front delt (shoulder press)

45lbs es x 15
55lbs es x 15
35lbs es x 23

Close Grip Bench Press

64lbs x 15
94lbs x 15
114lbs x 15
144lbs x 8 -->134lbs x 5 -->114 x 10

Rope Push down

10lbs x 15
15lbs x 15
20lbs x 15
25lbs x 10 --> 20lbs x 8

BB Skull Crusher

30lbs x 12
40lbs x 15
50lbs x 15
50lbs x 20

Cable Kick Back

5lbs x 30 es

Remark: My DB shoulder press is getting stronger, plan for 50lbs for next session. Having Great focus today.

This post has been edited by jamis: Aug 24 2010, 10:34 AM

26 August 2010

DB Incline press (high)
DB Incline press (low)
DB Bench Press

Set 1
25lbs x 12
25lbs x 12
25lbs x 12

Set 2
30lbs x 13
30lbs x 13
30lbs x 13

Set 3
45lbs x 15
45lbs x 15
45lbs x 15

Set 4
45lbs x 15
45lbs x 15
45lbs x 6 ->30lbs x 10 (to the max)

Cable Fly

5lbs x 15 es
10lbs x 15 es
15lbs x 15 es
17lbs x 10 -> 10lbs x 10

Machine Iso Decline press

25lbs es x 15
35lbs es x 15
45lbs es x 15
45lbs es x 22

Standing BB Bicep Curl

70lbs x 12
60lbs x 12
50lbs x 15

Gironda Curl

50lbs x 15
60lbs x 15
50lbs x 15

Incline db curl

20lbs x 15
20lbs x 15
15lbs x 15

remark: Try to balance up my lopsided chest.

IT HAS BEEN A WHILE!

07 Dec 2010

DB Shoulder Press

20lbs ech x 12
25lbs ech x 12
50lbs ech x 12
45lbs ech x 17
35lbs ech x 15


Landmine? (without squating down)

54lbs x 16
69lbs x 16
79lbs x 16
94lbs x fatigue (around 20 -22)

Machine isolated shoulder press

35lbs ech x 12
35lbs ech x 12
45lbs ech x 16
55lbs ech x 15
45lbs ech x 15

Single arm lateral raise

15lbs x 15 (for each)
20lbs x 15
25lbs x 15
30lbs x 18

Rear lateral raise (on 45 bench)

20lbs x 15
25lbs x 15
35lbs x 20
40lbs x 18

CGBP

50lbs x 12
94lbs x 12
114lbs x 15
134lbs x 15
134lbs x 5 - 114lbs x 6 - 94lbs x 6 (drop set)


BB Skull crusher

30lbs x 12
40lbs x 12
60lbs x 10
50lbs x 15


Cable kick back

8lbs x 25
2.5lbs x 15

Remark: Nil

Current weight: 77.0kg (i lost weight :s) Got to weight again tmr.

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Added on December 8, 2010, 3:43 pm08 DEC 2010

Squat

84lbs x 5
104lbs x 5
124lbs x 5

134lbs x 5
154lbs x 5
174lbs x 2 (Failed)

Dropset -- 154 x 5 - 134 x 5 - 114 x 5

Machine hack squat

90lbs x 10
180lbs x 10
270lbs x 10

320lbs x 15
370lbs x 12
370lbs x 10

Remark: Bad night sleep, didnt continue with prone leg curl.

Weight back to normal: 77.8kg.

This post has been edited by jamis: Dec 8 2010, 03:43 PM

lol, indeed. Hows training going bro?

hehe, u best bet will be early in the morning thou, i m training 7 - 8am and just make sure i hit the bed at 10pm. Manageable but sheet do happen sometimes. But at least the training can be more constant thou.

---

Added on December 10, 2010, 2:04 pm09 DEC 2010

DB Bench (high incline/low incline/flat)

20lbs x 10/ 20lbs x 10/ 20lbs x 10
25lbs x 10/ 25lbs x 10/ 25lbs x 10
50lbs x 15/ 50lbs x 15/ 50lbs x 15
55lbs x 10->45lbs x 5/ 45lbs x 15/ 45lbs x 8 - > 35lbs x 10

Cable fly

6lbs x 12
8lbs x 12
16lbs x 15
21lbs x 15
18lbs x 10

DB Decline press

20lbs x 10
25lbs x 10
40lbs x 15
50lbs x 15

Machine isolated decline press

35lbs ech side x 12
35lbs ech side x 12
45lbs ech side x 15
70lbs exh side x 15


Incline db curl

15lbs x 14 ech side
20lbs x 14 ech side
25lbs x 15 ech side
25lbs x 15 ech side

Gironda preacher curl

50lbs x 16
50lbs x 15
40lbs x 15

Remark: Feel extreme powerful today with my new NO and BCAA :3


This post has been edited by jamis: Dec 10 2010, 02:04 PM

10 Dec 2010

Deadlift

124lbs x 5
154lbs x 5
184lbs x 3

200lbs x 5
230lbs x 5
260lbs x 8 (with straps)

Chin up (wide grip) / Chin up (Narrow grip)
bw x 20 / bw x 15
bw x 15 / bw x 10

Pull up (Wide grip) / Pull up (Narrow grip)
bw x 10 / bw x 7
bw x 6 / bw x 5


DB row

25lbs x 14 ech side
35lbs x 14 ech side
45lbs x 15
45lbs x 15

Narrow grip supinated lateral pull

13lbs x 10
18lbs x 10
25lbs x 15
30lbs x 15

MTS row (machine)

20lbs x 10
25lbs x 10
30lbs x 15
35lbs x 15

Remark: Bad condition, not enough sleep plus diarrhoeal . -.-

hehe, tats y i m taking N.O and Xtend nowadays for my training, sometime the body and mind just not that ready in the morning.

I m using Jarrow's , quite affordable and quality wise it claimed that it has been filtered well thou and the DHA and EPA contain is quite attractive too :3

u mean jarrow? jarrow i got it from one of the forumer thou... yeah i m taking pill form, i took 7 sea liquid form before, it is NOT NICE at all. lol.

Rm 89 per bottle? its quite tempting, EPA 800g and DHA 500g. The jarrow i got is 600 each for EPA and DHA in one cap, 240 caps in total around RM120. Feels like trying out new stuff too lol, let me think about it XD

Sweet, thx for the info bro.

Finally i can sneak out from work and log down this stuff XD

Shoulder Press

20lbs x 10
25lbs x 10
30lbs x 15
35lbs x 15
40lbs x 15
45lbs x 15
55lbs x 7

Single arm lateral raise

10lbs x 10
15lbs x 10

Both arms lateral raise
20lbs x 18
25lbs x 18
30lbs x 15

Single arm cable lateral raise

5lbs x 13
7lbs x 15
10lbs x 15
10lbs x 12 --> 7lbs x 8 --> 5lbs x 10

Sorinex Landmine

54lbs x 8 each side
84lbs x 10
104lbs x 16
124lbs x 15
144lbs x 16

Machine isolated shoulder press

25lbs each side x 10
35lbs x 10
45lbs x 15
55lbs x 12
45lbs x 14

Weight plate front raise - right after the machine shoulder press

10lbs x 15
25lbs x 15
35lbs x 20

Rear Lateral raise (bench)

20lbs x 15
25lbs x 15
30lbs x 18
35lbs x 18
40lbs x 18

Rear lateral raise

15lbs x 15
20lbs x 15
25lbs x 15


Close body hammer curl (single arm)

10lbs x 10
15lbs x 13
20lbs x 15
25lbs x 15
30lbs x 7

Gironda Curl

30lbs x 10
40lbs x 10
50lbs x 15
60lbs x 15
70lbs x 6

45 degree dumbell curl

10lbs x 10
15lbs x 10
20lbs x 15
25lbs x 8

Remark: i think i need to go heavier, seems like too many sets