Kaspersky's Workout Thread, Strength Training - 5/3/1
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 Apr 25 2009, 03:21 AM
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#101
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Senior Member
1,602 posts Joined: Jun 2007 
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Legs day 24-04-2009
Leg press 180lbs x 10 270 x 10 300 x 10 x 10 Leg curls 40kgs x 13 45 x 12 47.5 x 13 45 x 12 Calf presses 270lbs x 20 330 x 20 350 x 20 350 x 16 x 2 350 x 20 Leg extensions 52.5kgs x 12 55 x 12 60 x 12 62.5 x 12 Rest between each sets: avg 60secs Duration of training: 57mins Notes: - none |
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Apr 26 2009, 01:29 AM
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#102
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Senior Member
1,602 posts Joined: Jun 2007
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Back day 26-04-2009
Deadlift 65lbs x 10 85 x 10 105 x 5 125 x 5 165 x 5 185 x 3 215 x 2 235 x 1 195 x 5 x 3 Barbell rows 60lbs x 12 x 2 70 x 12 x 2 Wide grip pulldowns 23.5kgs x 10 20 x 13 16.5 x 12 13 x 16 Cable rows(per arm) 33 x 12 40 x 11 47 x 7 40 x 10 Closed grip pulldowns 23.5kgs x 12 23.5 x 10 20 x 15 28.5 x 5 + 23.5 x 5 Plate shrugs(per arms) 35lbs x 15 45 x 12 Machine shrugs 135lbs x 15 155 x 15 Rest between each sets: 60secs Duration: 86mins Notes: - seem to feel the limit when doing deadlift of the 2nd heaviest weight....like my back gonna tear out lol |
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Apr 26 2009, 11:47 PM
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#103
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Senior Member
1,602 posts Joined: Jun 2007
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Chest day 26-04-2009
Flat db bench press(per arm) 20lbs x 15 30 x 13 35 x 12 40 x 12 45 x 10 <-------------- woh..still felt dog heavy.... 45 x 6 25 x 12 Inclined barbell bench press 45lbs x 12 60 x 12 75 x 10 65 x 12 Cable crossovers(per arm) 7.5kgs x 13 10 x 12 12.5 x 8 10 x 12 Declined machine chest press(per arm) 30kgs x 10 30 x 10 32.5 x 8 25 x 12 Duration of training: 67mins Cardio HIIT 30 mins Rest between each sets: around 70 secs |
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Apr 29 2009, 12:37 AM
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#104
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Senior Member
1,602 posts Joined: Jun 2007
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QUOTE(yeah_guyz @ Apr 27 2009, 12:11 AM) why you always neglect king of exercise? what is king of exercise? |
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Apr 29 2009, 12:38 AM
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#105
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Senior Member
1,602 posts Joined: Jun 2007
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QUOTE(John91 @ Apr 26 2009, 11:55 PM) » Click to show Spoiler - click again to hide... « 45lbs will be nothing in a while. Db bench press poundages go up pretty easy once you get the hang of it. Its just that you need a spotter. No flyes?   |
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Apr 29 2009, 11:23 PM
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#106
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Senior Member
1,602 posts Joined: Jun 2007
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QUOTE(yeah_guyz @ Apr 29 2009, 08:54 AM) Down the road, in a gym far away but i got squat...just that im doing hvt based on darklight's journal... so i squat at alternate weeks ....its not that much la....though i would love to add more squats to it A young man was heard to say, "No matter what I do, my legs won't grow!" He tried leg extensions, leg curls, leg presses too. Trying to cheat, these sissy workouts he'd do! From the corner of the gym where the big guys train, Through a cloud of chalk and the midst of pain, Where the big iron rides high, and threatens lives, Where the noise is made with big forty-fives, A deep voice bellowed as he wrapped his knees, A very big man with legs like trees, Laughing as he snatched another plate from the stack, Chalked his hands and monstrous back, Said, "Boy, stop lying and don't say you've forgotten! Trouble with you is you ain't been SQUATTIN'!" 'Nuff said. - Jeff MADDOG Madden bodybuilding got so many nice article, do spend some time to read http://www.teenbodybuilding.com/sean2.htm http://www.bodybuilding.com/fun/benblack5.htm http://www.bodybuilding.com/fun/jamesst1.htm http://www.bodybuilding.com/fun/animalpak31.htm http://www.bodybuilding.com/fun/bbinfo.php?page=Squats |
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Apr 29 2009, 11:29 PM
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#107
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Senior Member
1,602 posts Joined: Jun 2007
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Arms day 29-04-2009
Db concentration curls(per arm weight) 30lbs x 7 + 25 x 5 30 x 6 + 25 x 6 30 x 4 + 25 x 5 30 x 5 + 25 x 3 *superset with* Dips BW x 15 BW x 15 BW x 13 BW x 13 EZ bar curl 50lbs x 7 + 40 x 5 40 x 10 40 x 12 *superset with* Closed grip bench press 55lbs x 12 70 x 10 80 x 10 Db curls(per arm weight) 20lbs x 12 x 3 *superset with* Overhead db triceps extensions 30lbs x 12 35 x 10 35 x 12 Duration of workout: 56mins Cardio HIIT 30 mins Notes: - finally changed back to wed for arms day |
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May 1 2009, 12:33 AM
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#108
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Senior Member
1,602 posts Joined: Jun 2007
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Shoulder/Abs day 30-04-2009
Seated barbell shoulder press 45lbs x 15 55 x 15 65 x 12 75 x 10 85 x 3 x 2 65 x 10 45 x 15 Db shoulder press(per arm weight) 10lbs x 15 20 x 12 20 x 12 25 x 9 x 2 *superset with* Declined situps BW x 21 x 3 Bent over rear delt(per arm weight) 15lbs x 11 10 x 16 10 x 15 10 x 13 Db lateral raise(per arm weight) 10lbs x 15 10 x 12 10 x 10 10 x 15 Reverse crunch BW x 18 BW x 15 BW x 15 Abs crunch BW x 12 x 3 Rest between each sets: avg 55secs Duration of workout: 66mins Note: - injured hands  This post has been edited by kaspersky-fan: May 1 2009, 12:34 AM |
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May 2 2009, 01:42 AM
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#109
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Senior Member
1,602 posts Joined: Jun 2007
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Legs day 01-05-2009
Squats 45lbs x 10 80 x 10 105 x 10 135 x 10 155 x 5 x 2 170 x 5 x 4 Calf presses 270lbs x 21 320 x 20 360 x 21 360 x 20 360 x 17 360 x 20 Leg extensions 62.5kgs x 12 65 x 12 67.5 x 12 70 x 10 Leg curls 50kgs x 12 52.5 x 12 55 x 12 52.5 x 10 Rest between each sets: avg 60secs Duration of training: 64mins Notes: - none This post has been edited by kaspersky-fan: May 2 2009, 01:49 AM |
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May 3 2009, 02:40 AM
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#110
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Senior Member
1,602 posts Joined: Jun 2007
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Back day 02-05-2009
Deadlift 65lbs x 10 85 x 10 105 x 5 125 x 5 165 x 5 185 x 3 215 x 2 235 x 1 195 x 5 x 3 Barbell rows 60lbs x 15 65 x 15 75 x 12 80 x 12 Wide grip pulldowns 20kgs x 12 x 2 16.5 x 13 20 x 10 Hammer Strength rows(per arm) 20kgs x 12 22.5 x 8 15 x 15 20 x 10 Closed grip pulldowns 23.5kgs x 12 20 x 12 23.5 x 12 28.5 x 7 + 23.5 x 5 Plate shrugs(per arms) 35lbs x 18 45 x 18 Machine shrugs 135lbs x 16 225 x 12 x 2 Rest between each sets: 60secs Duration: 84mins Notes: - sleepy |
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May 4 2009, 02:41 AM
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#111
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Senior Member
1,602 posts Joined: Jun 2007
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Chest day 03-05-2009
Flat db bench press(per arm) 20lbs x 15 30 x 12 35 x 13 40 x 12 45 x 10 50 x 6 25 x 12 Inclined hammer strength bench press(per arm) 20kgs x 16 25 x 13 30 x 10 25 x 12 Db Flyes(per arm) 15lbs x 12 20 x 12 25 x 10 20 x 12 Declined machine chest press(per arm) 30kgs x 10 32.5 x 7 30 x 8 25 x 12 Duration of training: 61mins Cardio HIIT 30 mins Rest between each sets: around 60 secs |
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May 7 2009, 01:13 AM
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#112
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Senior Member
1,602 posts Joined: Jun 2007
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Arms day 06-05-2009
Db concentration curls(per arm weight) 30lbs x 11 + 20 x 5 30 x 8 + 25 x 4 30 x 6 + 25 x 6 30 x 7 + 25 x 5 *superset with* Dips BW x 16 BW x 16 BW x 15 BW x 15 Db curls(per arm weight) 15lbs x 20 x 3 *superset with* Overhead db triceps extensions 30lbs x 15 35 x 12 40 x 10 EZ bar curl 50lbs x 7 + 40 x 5 40 x 11 40 x 8 *superset with* Closed grip bench press 55lbs x 12 70 x 12 80 x 10 Duration of workout: 67mins Cardio HIIT 30 mins Notes: - didnt record start time...so above duration is an estimation :/ |
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May 7 2009, 11:55 PM
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#113
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Senior Member
1,602 posts Joined: Jun 2007
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Shoulder/Abs day 07-05-2009
Db shoulder press(per arm weight) 20lbs x 12 x 2 25 x 12 x 2 Seated barbell shoulder press 45lbs x 16 55 x 16 65 x 12 75 x 11 85 x 4 85 x 3 65 x 10 45 x 15 Bent over rear delt(per arm weight) 15lbs x 11 10 x 18 10 x 15 10 x 16 *superset with* Declined situps BW x 21 x 3 Db lateral raise(per arm weight) 15lbs x 10 10 x 12 x 3 Reverse crunch BW x 18 BW x 19 BW x 16 Abs crunch BW x 12 x 3 Rest between each sets: avg 65secs Duration of workout: 73mins Note: - normal day Legs day 08-05-2009 --> had to skip... got family function on :| This post has been edited by kaspersky-fan: May 16 2009, 03:07 AM |
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May 10 2009, 01:25 AM
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#114
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Senior Member
1,602 posts Joined: Jun 2007
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Back day 09-05-2009
Deadlift 65lbs x 10 85 x 10 105 x 5 125 x 5 165 x 5 185 x 3 215 x 2 240 x 1 195 x 5 x 3 Barbell rows 65lbs x 15 75 x 12 x 2 65 x 15 Wide grip pulldowns 23.5kgs x 10 20 x 12 16.5 x 15 20 x 10 Cable rows 40kgs x 12 x 2 33 x 15 40 x 12 Closed grip pulldowns 23.5kgs x 12 x 3 28.5 x 7 + 23.5 x 5 Plate shrugs(per arms) 35lbs x 20 45 x 20 Machine shrugs 135lbs x 15 225 x 12 315 x 5 Rest between each sets: 60secs Duration: 85mins Notes: - need to start increasing deadlift more...lol |
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May 11 2009, 02:43 AM
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#115
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Senior Member
1,602 posts Joined: Jun 2007
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Chest day 10-05-2009
Flat db bench press(per arm) 20lbs x 15 30 x 13 40 x 12 45 x 12 x 2 50 x 8 25 x 12 Inclined hammer strength bench press(per arm) 25kgs x 12 30 x 12 25 x 12 x 2 Cable crossover(per arm) 8.75kgs x 15 11.25 x 12 13.75 x 10 11.25 x 15 Declined machine chest press(per arm) 30kgs x 9 30 x 10 32.5 x 5 25 x 10 25 x 9 Duration of training: 66mins Cardio HIIT 30 mins Rest between each sets: around 65 secs |
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May 14 2009, 02:15 AM
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#116
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Senior Member
1,602 posts Joined: Jun 2007
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Arms day 13-05-2009
Db concentration curls(per arm weight) 30lbs x 9 + 25 x 6 30 x 7 + 25 x 5 30 x 6 + 25 x 3 30 x 4 + 25 x 6 *superset with* Dips BW x 16 BW x 16 BW x 13 BW x 15 EZ bar curl 40lbs x 15 50 x 10 40 x 12 *superset with* Closed grip bench press 55lbs x 15 70 x 12 85 x 12 Db curls(per arm weight) 20lbs x 15 20 x 12 x 2 *superset with* Overhead db triceps extensions 30lbs x 15 35 x 12 40 x 10 Duration of workout: 56mins Cardio HIIT 30 mins Notes: - x This post has been edited by kaspersky-fan: May 14 2009, 02:15 AM |
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May 14 2009, 11:37 PM
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#117
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Senior Member
1,602 posts Joined: Jun 2007
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Shoulder/Abs day 14-04-2009
Seated barbell shoulder press 45lbs x 18 55 x 16 65 x 15 75 x 11 85 x 4 85 x 2 65 x 10 45 x 15 Db lateral raise(per arm weight) 15lbs x 11 10 x 12 10 x 15 10 x 12 Db shoulder press(per arm weight) 20lbs x 10 x 2 20 x 9 20 x 10 Reverse crunch BW x 18 BW x 20 BW x 12 Bent over rear delt(per arm weight) 15lbs x 11 10 x 17 10 x 17 10 x 18 Abs crunch BW x 15 x 2 BW x 12 Declined situps BW x 20 x 3 Rest between each sets: avg 65secs Duration of workout: 74mins Note: - looks like im getting weak, damn...lately been eating quite little...need to buck up! |
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May 16 2009, 03:10 AM
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#118
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Senior Member
1,602 posts Joined: Jun 2007
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Legs day 15-05-2009
Squats 45lbs x 10 80 x 10 105 x 10 135 x 10 155 x 5 155 x 6 170 x 5 x 4 Calf presses 270lbs x 22 320 x 20 340 x 15 x 2 340 x 16 340 x 20 Leg extensions 62.5kgs x 12 65 x 12 67.5 x 12 70 x 11 Leg curls 50kgs x 12 52.5 x 12 55 x 12 60 x 11 Rest between each sets: avg 60secs Duration of training: 63mins Cardio HIIT 30 mins Notes: - oh oh oh...squats...need to improve more ...hooow? This post has been edited by kaspersky-fan: May 23 2009, 03:02 AM |
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May 17 2009, 03:42 AM
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#119
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Senior Member
1,602 posts Joined: Jun 2007
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Back day 16-05-2009
Deadlift 65lbs x 10 85 x 10 105 x 5 125 x 5 165 x 5 185 x 3 215 x 2 240 x 1 195 x 5 x 3 Barbell rows 65lbs x 15 70 x 12 80 x 12 90 x 12 Wide grip pulldowns 16.5kgs x 15 20 x 12 x 2 23.5 x 10 Hammer strength rows(per arm) 20kgs x 12 x 2 15 x 15 17.5 x 15 Closed grip pulldowns 23.5kgs x 15 28.5 x 10 23.5 x 12 28.5 x 6 + 23.5 x 6 Plate shrugs(per arm) 35lbs x 20 45 x 20 Machine shrugs 135lbs x 16 225 x 13 315 x 6 Rest between each sets: 65secs Duration: 88mins Notes: - |
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May 18 2009, 02:19 AM
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#120
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Senior Member
1,602 posts Joined: Jun 2007
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Chest day 17-05-2009
Flat db bench press(per arm) 20lbs x 15 30 x 13 40 x 12 45 x 12 x 2 50 x 8 25 x 12 Inclined smith bench press 45lbs x 15 65 x 12 75 x 11 80 x 10 Declined machine chest press(per arm) 32.5kgs x 12 32.5 x 11 32.5 x 9 27.5 x 11 Db Flyes(per arm) 15lbs x 12 15 x 13 x 2 20 x 12 Duration of training: 67mins Cardio HIIT 30 mins Rest between each sets: around 65 secs This post has been edited by kaspersky-fan: May 18 2009, 02:19 AM |
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