Silverwave's diet + exercise, 90% accomplished, next focus will be abs
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 May 14 2009, 11:08 PM
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Senior Member
1,193 posts Joined: Jul 2008  
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Decline presses but no incline and flat? Weird...
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May 15 2009, 08:04 AM
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Senior Member
4,082 posts Joined: Apr 2006
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QUOTE(John91 @ May 14 2009, 11:08 PM) Decline presses but no incline and flat? Weird... Oops, wasn't suppose to be there. Copied from the previous post without checking.   I was suppose to do chest yesterday but 2 benches were spoilt and so many were waiting for it  . |
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May 15 2009, 11:00 PM
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Senior Member
4,082 posts Joined: Apr 2006
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Shoulder press
1 X 12 X 4kgs 1 X 12 X 20lbs 1 X 12 X 25lbs 1 X 10 X 35lbs 1 X 8 X 37.5lbs 1 X 5 X 42.5lbs Sitting military press 1 x 8 x bar 1 x 6 x 2.5kgs 1 x 6 x 7.5kgs 1 x 6 x 10kgs 3x5 Chin-ups Dumbbell Bicep Curl 1 X 10 X 20lbs 1 X 10 X 22.5lbs 1 X 10 X 25lbs Bicep Curl (Machine) 1 x 8 x 32kgs 1 x 8 x 39kgs 1 x 8 x 46kgs 1 x 5 x 51kgs Guys, i saw the Maxx lifting belt the other day. The price was Rm83.90. Ok? |
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May 18 2009, 11:03 AM
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Senior Member
4,082 posts Joined: Apr 2006
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Barbell Bench Press
2 x 15 x bar 2 X 8 X 20kgs 2 X 5 X 30kgs Incline Dumbbell Bench Press 1 X 12 X 30lbs 1 X 12 X 35lbs 1 X 12 X 40lbs 1 X 12 X 42.5lbs Pectoral fly 1 X 10 X 26kgs 1 X 10 X 33kgs 1 X 10 X 40kgs 1 X 8 X 47kgs 1 X 8 X 54kgs 1 X 4 X 61kgs 1 x 3 x 63.5kgs Bent-Arm Dumbbell Pullover 1 X 12 X 40lbs . . . Lights went off. Gym closed at 6 because of some annual dinner  Had to cut my workout short (40 minutes) |
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May 21 2009, 09:45 PM
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Senior Member
4,082 posts Joined: Apr 2006
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Shoulder press (Machine) Front and back each
1 X 16 X bar 1 X 12 X 20kgs 2 X 12 X 30kgs 2 X 10 X 40lbs Sitting military press 1 x 10 x bar 2 x 6 x 2.5kgs 2 x 6 x 7.5kgs 3x5 Chin-ups Bicep Curl (Machine) 1 x 8 x 32kgs 1 x 8 x 39kgs 2 x 8 x 46kgs 1 x 4 x 51kgs Lat pulldown 1 x 8 x 19kgs 1 x 8 x 26kgs 1 x 8 x 33kgs 1 x 8 x 40kgs 1 x 6 x 47kgs 1 x 5 x 40kgs 1 x 4 x 47kgs 1 x 4 x 40kgs 1 x 3 x 47kgs |
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May 23 2009, 08:33 AM
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Senior Member
4,082 posts Joined: Apr 2006
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Dips
2 x 8 Pectoral fly 1 X 10 X 26kgs 1 X 10 X 33kgs 2 X 10 X 40kgs 2 X 8 X 47kgs 1 X 8 X 54kgs 1 X 4 X 61kgs Incline Dumbbell Bench Press 1 X 12 X 25lbs 1 X 8 X 30lbs 1 X 8 X 35lbs 1 X 8 X 40lbs Dumbbell Bench Press 1 X 8 X 35lbs 2 X 8 X 40lbs 2 X 8 X 42.5lbs Deadlifts (excluding bar) ----------------till the ground 1 X 11 X bar 1 X 8 X 20kgs 1 X 8 X 30kgs 1 X 8 X 40kgs 1 X 6 X 45kgs 1 X 5 X 60kgs 1 X 5 X 65kgs 2 x 3 x 70kgs |
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May 25 2009, 09:55 AM
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Senior Member
4,082 posts Joined: Apr 2006
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Shoulder press
1 X 12 X 4kgs 1 X 12 X 20lbs 1 X 12 X 25lbs 1 X 10 X 30lbs 1 X 8 X 37.5lbs 1 X 5 X 42.5lbs Dumbbell Bicep Curl 1 X 10 X 20lbs 1 X 10 X 22.5lbs 1 X 10 X 25lbs Sitting military press 1 x 8 x bar 1 x 6 x 2.5kgs 1 x 6 x 5kgs 1 x 6 x 7.5kgs 1 x 6 x 10kgs 3x5 Chin-ups Lat pulldown 1 x 8 x 19kgs 1 x 8 x 26kgs 1 x 8 x 33kgs 1 x 4 x 40kgs Pullups (Did the one with the wide grip without support for the first time) 1 x 10 - my friend supported me for the last 3 reps (at the 9th at 10th rep my right shoulder felt pain) 1 x 9 - my friend supported me for the last 3 reps (at the 8th and 9th rep i felt the pain again, so i quickly stopped) I feel slight pain on my right shoulder today(not the normal muscle pain feeling). I suspect it could be the form of my pullups exercise that contributed to it.  This post has been edited by silverwave: May 25 2009, 09:57 AM |
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May 29 2009, 08:46 AM
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Senior Member
4,082 posts Joined: Apr 2006
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Pectoral fly
1 X 16 X 19kgs 1 X 10 X 26kgs 1 X 10 X 33kgs 2 X 10 X 40kgs 2 X 8 X 47kgs 2 X 8 X 54kgs 2 X 4 X 61kgs Barbell Bench Press 1 X 12 X bar 1 X 12 X 10kgs 1 X 8 X 20kgs 1 X 8 X 30kgs 1 X 8 X 35kgs 1 X 8 X 40kgs Incline Barbell Bench Press 1 X 12 X bar 1 X 12 X 10kgs 1 X 8 X 20kgs 1 X 8 X 30kgs Incline Dumbbell Bench Press 1 X 12 X 30lbs 1 X 8 X 35lbs 1 X 8 X 40lbs 1 X 8 X 42.5lbs Dumbbell Bench Press 1 X 12 X 30lbs 1 X 8 X 35lbs 1 X 8 X 40lbs 1 X 8 X 42.5lbs 1 X 7 X 45lbs Pullover 1 X 10 X 42.5lbs 1 X 10 X 50lbs 1 X 10 X 55lbs 1 X 10 X 60lbs 1 X 10 X 65lbs Wide grip Pullups 3 X 5 X body weight Feels good  |
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May 29 2009, 10:05 PM
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Senior Member
4,082 posts Joined: Apr 2006
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Deadlifts (excluding bar) ----------------till the ground
1 X 10 X bar 1 X 8 X 20kgs 1 X 8 X 30kgs 1 X 6 X 40kgs 1 X 6 X 50kgs 1 X 6 X 60kgs 1 X 6 X 65kgs 2 x 4 x 70kgs 5x5 Chin-ups Bicep Curl (Machine) 1 x 8 x 32kgs 1 x 8 x 39kgs 2 x 8 x 46kgs 1 x 4 x 51kgs Wanted to do squats but i was too tired |
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May 31 2009, 11:34 PM
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Senior Member
4,082 posts Joined: Apr 2006
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Shoulder press
1 X 12 X 4kgs 1 X 12 X 20lbs 1 X 12 X 22.5lbs Sitting military press 1 x 8 x bar 1 x 6 x 2.5kgs 1 x 6 x 5kgs 1 x 6 x 7.5kgs 3 x 5 x 10kgs Lat pulldown 1 x 10 x 19kgs 1 x 10 x 26kgs 1 x 8 x 33kgs 1 x 8 x 40kgs Pullups 3 X 6 Low-Pulley Side Lateral(each side) 1 x 10 x 2.5kgs 1 x 10 x 5kgs 1 x 10 x 7.5kgs |
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Jun 4 2009, 09:43 PM
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Senior Member
4,082 posts Joined: Apr 2006
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Barbell Bench Press
1 X 12 X bar 1 X 12 X 10kgs 1 X 8 X 20kgs 2 X 6 X 30kgs 2 X 5 X 35kgs Pectoral fly 1 X 10 X 33kgs 1 X 8 X 47kgs 2 X 8 X 54kgs 2 X 4 X 61kgs Incline Barbell Bench Press 1 X 12 X bar 3 X 8 X 10kgs Dips 2 x 8 Decline Dumbbell Bench Press 1 X 10 X 17.5lbs 1 X 10 X 25lbs 1 X 10 X 32.5lbs Squat (excluding bar) 1 X 10 X bar 1 X 8 X 20kg 1 X 8 X 30kg 1 X 8 X 40kg 1 X 8 X 50kg 1 X 5 X 60kg |
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Jun 6 2009, 04:06 PM
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Senior Member
4,082 posts Joined: Apr 2006
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Sitting military press
1 x 8 x bar 1 x 6 x 2.5kgs 1 x 6 x 5kgs 2 x 6 x 7.5kgs 2 x 4 x 10kgs Shoulder press 1 X 12 X 4kgs 1 X 12 X 20lbs 1 X 12 X 30lbs 2 X 8 X 35lbs 2 X 8 X 30lbs 3 x 5 Chin-ups Bicep Curl (Machine) 1 x 12 x 32kgs 1 x 12 x 39kgs 2 x 8 x 46kgs 2 x 5 x 53kgs |
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Jun 7 2009, 10:04 PM
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Senior Member
4,082 posts Joined: Apr 2006
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Barbell Bench Press
1 X 12 X bar 1 X 8 X 20kgs 2 X 6 X 30kgs 2 X 5 X 35kgs Incline Barbell Bench Press 1 X 12 X bar 1 X 8 X 10kgs 3 x 10 x 20kgs Deadlifts (excluding bar) ----------------till the ground 1 X 10 X bar 1 X 8 X 20kgs 1 X 6 X 40kgs 1 X 6 X 50kgs 1 X 6 X 60kgs 1 X 6 X 65kgs 1 x 5 x 70kgs 1 x 5 x 72.5kgs Pullups 1 x 8 x body weight 2 x 5 x body weight Lat pulldown 1 x 10 x 26kgs 1 x 8 x 33kgs 1 x 8 x 40kgs |
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Jun 12 2009, 08:04 AM
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Senior Member
4,082 posts Joined: Apr 2006
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Pectoral fly
1 X 16 X 26kgs 1 X 8 X 40kgs 1 X 8 X 47kgs 2 X 8 X 54kgs Barbell Bench Press(machine) 1 X 8 X 20kgs 3 X 8 X 40kgs Incline Barbell Bench Press(machine) 1 X 8 X 20kgs 3 X 8 X 40kgs Barbell Bench Press (free weights) 1 X 8 X 20kgs 2 X 6 X 30kgs Dips 2 x 8 Pullups 1 x 8 x body weight 2 x 4 x body weight |
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Jun 13 2009, 08:07 AM
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Senior Member
4,082 posts Joined: Apr 2006
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Squats (excluding bar)
1 X 10 X bar 1 X 8 X 20kg 1 X 8 X 40kg 1 X 8 X 50kg 1 X 8 X 60kg 1 X 8 X 62.5kgs Calf extension 1 X 20 X 25kgs 1 X 15 X 45kgs 1 X 20 X 65kgs 1 X 15 X 85kgs 1 X 15 X 105kgs 1 X 10 X 115kgs 1 X 5 X 120kgs Seated Leg Press 1 X 12 X 45kgs 1 X 12 X 65kgs 1 X 12 X 85kgs 1 X 12 X 105kgs 1 X 12 X 115kgs 1 X 10 X 120kgs |
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Jun 14 2009, 08:42 PM
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Senior Member
4,082 posts Joined: Apr 2006
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Sitting military press
1 x 8 x bar 1 x 6 x 2.5kgs 1 x 6 x 5kgs 1 x 6 x 7.5kgs 1 x 6 x 10kgs Pullups 1 x 8 x body weight 2 x 4 x body weight Chin Ups 2 x 5 x body weight Low-Pulley Side Lateral(each side) 1 x 10 x 2.5kgs 1 x 10 x 5kgs Elevated Cable Rows 1 x 10 x 19kgs 1 x 10 x 26kgs 1 X 10 X 32kgs 1 X 10 X 39kgs 1 X 10 X 46kgs Bent Row (preset weight + bar) 1 x 8 x 20kgs 1 x 8 x 25kgs 1 x 8 x 30kgs 1 x 8 x 35kgs 1 x 8 x 40kgs 2 x 8 x 45kgs Lat pulldown 1 x 8 x 26kgs 1 x 8 x 33kgs 1 x 8 x 40kgs 1 x 8 x 47kgs |
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Jun 18 2009, 10:59 PM
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Senior Member
4,082 posts Joined: Apr 2006
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Barbell Bench Press
1 X 12 X bar 1 X 12 X 10kgs 1 X 8 X 20kgs 1 X 6 X 30kgs 2 X 6 X 35kgs Incline Barbell Bench Press 1 X 12 X bar 1 X 10 X 10kgs 1 X 10 X 20kgs 2 X 10 X 22.5kgs Squats (excluding bar) 1 X 10 X bar 1 X 8 X 20kg 1 X 8 X 30kg 1 X 8 X 40kg 1 X 8 X 50kg Dips 2 x 8 Decline Dumbbell Bench Press 1 X 10 X 32.5lbs 1 X 10 X 35lbs 1 X 10 X 37.5lbs |
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Jun 18 2009, 11:18 PM
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VIP
9,495 posts Joined: Dec 2004
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add the barrrrrrrrr
add the barrrrrr |
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Jun 19 2009, 07:46 AM
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Senior Member
4,082 posts Joined: Apr 2006
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QUOTE(pizzaboy @ Jun 18 2009, 11:18 PM) add the barrrrrrrrr You mean incorporate the weight of the bar together with the workout sets above?add the barrrrrr |
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Jun 19 2009, 11:35 AM
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Senior Member
4,538 posts Joined: Oct 2006 From: Singapore
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wat pizzaboy meant was, include the weight of the bar when u type of the total weight of ur workout
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