Back day 04-04-2009

Deadlift
65lbs x 10
85 x 10
105 x 5
125 x 5
165 x 5
185 x 3
205 x 2
185 x 5 x 3

Barbell rows
60 x 12 x 3

Wide grip pulldowns
16.5kgs x 13
20 x 10
13 x 15
16.5 x 10

Cable rows(per arm)
33kgs x 12
40 x 10
33 x 12
26 x 15

Closed grip pulldowns
23.5kgs x 12
20 x 12 x 2
16.5 x 15

Dumbbell shrugs(per arms)
30lbs x 12 x 2

Machine shrugs
155lbs x 12
165 x 15

Rest between each sets: 55secs

Duration: 77mins

Notes:
- some exercise got weaker... z

This post has been edited by kaspersky-fan: Apr 4 2009, 11:40 PM

Chest day 05-04-2009

Flat db bench press(per arm)
25lbs x 15
30 x 12 x 2
35 x 12
40 x 10
20 x 12

Inclined barbell bench press
45lbs x 12
55 x 12
70 x 10
80 x 10

Cable crossovers(per arm)
8.75 x 12 x 2
11.25 x 12
13.75 x 9

Declined machine chest press(per arm)
30kgs x 10
27.5 x 11
25 x 12
20 x 15

Declined barbell bench press
45lbs x 10
65 x 11
90 x 8

Duration of training: 70mins

Cardio HIIT 30 mins

Rest between each sets: around 60 secs

Dude u r getting stronger, nice to see that. Rare individuals who do squat and deadlift in TF hehe.

This post has been edited by jamis: Apr 6 2009, 05:14 PM

HIIT after training? Are you doing 5 day weeks that you don't have an option otherwise?

I'd do HIIT on rest days. Lift days are for lifting, cardio days are for cardio. I wouldn't squeeze both together.

hmm, i don't know about that... strength kinda fluctuates with different days....

yup 5day body split per week, hence i dont really have much choice...

Arms day 08-04-2009

Db concentration curls(per arm weight)
25lbs x 12
25 x 9 + 20 x 3
25 x 8 + 20 x 2
25 x 5 + 20 x 3 ---> bleh, dropped again... am i doing too much cardio? lol

*superset with*

Dips
BW x 13
BW x 13
BW x 12
BW x 11


EZ bar curl
30lbs x 15
40 x 12
40 x 12

*superset with*

Closed grip bench press
55lbs x 12
65 x 12
75 x 12


Db curls(per arm weight)
20lbs x 12 x 3

*superset with*

One arm overhead db triceps extensions
10lbs x 15
15 x 10
15 x 8
15 x 6


Duration of workout: 60mins

Cardio HIIT 30 mins


Notes:
- seemed more weaker this week again :| oh oh why? zzz

not enough rest?

could be too, for that day...i slept 4 hours...then wake up 1 hr...then sleep 4 hrs again lol

Shoulder/Abs day 09-04-2009

Db shoulder press(per arm weight)
15lbs x 15
20 x 12 x 2
25 x 12

Seated barbell shoulder press
45lbs x 15
55 x 12
65 x 10
75 x 5
55 x 8
45 x 10

Bent over rear delt(per arm weight)
15lbs x 8
10 x 15
10 x 12
10 x 11

Db lateral raise(per arm weight)
10lbs x 15
15 x 7 + 10 x 5
10 x 12
15 x 4 + 10 x 6

Declined situps
BW x 21 x 3

Abs crunch
BW x 12 x 3

Reverse crunch
BW x 12
BW x 12
BW x 15

Rest between each sets: avg 1min
Duration of workout: 68mins

Note:
- decided to skip cardio today..... and finally get a chance to use the seated barbell press...some donkey been hogging it for weeks!

Legs day 10-04-2009

Leg press
180lbs x 10
230 x 10
250 x 10 x 10

Leg extensions
47.5kgs x 12
50 x 10
45 x 12
40 x 12

Calf presses
250lbs x 20
290 x 20
310 x 20
310 x 15
310 x 16
310 x 20

Leg curls
47.5kgs x 12
40 x 12
42.5 x 12
45 x 12

Rest between each sets: avg 50secs

Duration of training: 51mins


Notes:
- felt rather lazy today, so i tone down a bit on leg curls and extension....

This post has been edited by kaspersky-fan: May 2 2009, 01:45 AM

Back day 11-04-2009

Deadlift
65lbs x 10
85 x 10
105 x 5
125 x 5
165 x 5
185 x 3
205 x 2
215 x 1
185 x 5 x 3

Barbell rows
60lbs x 12 x 2
70 x 10 x 2

Wide grip pulldowns
16.5kgs x 15
20 x 12
16.5 x 12 x 2

Cable rows(per arm)
40kgs x 12
33 x 13 x 2
40 x 12

Closed grip pulldowns
23.5kgs x 12
20 x 12
23.5 x 12
28.5 x 6 + 23.5 x 6

Machine shrugs
165lbs x 10 x 2

Plate shrugs(per arms)
25lbs x 15
35 x 15

Rest between each sets: 60secs

Duration: 84mins

Notes:
- plate shrugs are so much nicer to carry than the dumb bells

Chest day 12-04-2009

Flat db bench press(per arm)
20lbs x 15
30 x 14
35 x 12
40 x 12 x 2 <--felt a bit dog heavy
25 x 12

Inclined barbell bench press
45lbs x 12
60 x 12
75 x 10
85 x 10

Cable crossovers(per arm)
8.75 x 12
11.25 x 12 x 2
13.75 x 10
16.25 x 10

Declined machine chest press(per arm)
30kgs x 13
30 x 10
30 x 9

Declined barbell bench press
65lbs x 12
80 x 10

Duration of training: 78mins

Cardio HIIT 30 mins

Rest between each sets: around 60 secs

Arms day 14-04-2009

Db concentration curls(per arm weight)
25lbs x 12
25 x 10 + 20 x 2
25 x 8 + 20 x 4
25 x 7 + 20 x 2

*superset with*

Dips
BW x 15
BW x 12
BW x 14
BW x 11


EZ bar curl
50lbs x 5 + 40 x 7
40 x 12
40 x 11

*superset with*

Closed grip bench press
55lbs x 12
70 x 12
80 x 10


Db curls(per arm weight)
20lbs x 12
15 x 16
15 x 20

*superset with*

Overhead db triceps extensions
30lbs x 12 x 2
35 x 12

One arm --> 15lbs x 7



Duration of workout: 59mins

Cardio HIIT 30 mins


Notes:
- z

Shoulder/Abs day 16-04-2009

Db shoulder press(per arm weight)
20lbs x 12 x 2
25 x 10 x 2

Seated barbell shoulder press
45lbs x 15
55 x 13
65 x 10
75 x 5 x 2
65 x 8
45 x 12

Bent over rear delt(per arm weight)
15lbs x 10
15 x 8
10 x 16
10 x 15

Db lateral raise(per arm weight)
15lbs x 8
10 x 12
15 x 5 + 10 x 7
10 x 12

Declined situps
BW x 21 x 3

Reverse crunch
BW x 15
BW x 12
BW x 12

Abs crunch
BW x 12 x 3

Rest between each sets: avg 1min
Duration of workout: 68mins

Note:
- decided to skip cardio today again... so many assignments to nail -__-"


Legs day 17-04-2009 --> i forget to add in....and i have erased previous entry data -____________-"""
*can only recall i did squat of up to 165lbs x 5 x 4

This post has been edited by kaspersky-fan: Apr 25 2009, 03:22 AM

Back day 18-04-2009

Deadlift
65lbs x 10
85 x 10
105 x 5
125 x 5
165 x 5
185 x 5
205 x 3
215 x 1
185 x 5 x 3

Barbell rows
60lbs x 12
60 x 15
70 x 10
70 x 12

Wide grip pulldowns
20kgs x 12 x 2
16.5 x 12
23.5 x 5 + 20 x 7

Cable rows(per arm)
40kgs x 10
33 x 15
40 x 12
47 x 8

Closed grip pulldowns
23.5kgs x 10
20 x 12 x 2
28.5 x 5 + 23.5 x 5

Plate shrugs(per arms)
25lbs x 15
45 x 12

Machine shrugs
155lbs x 12
165 x 12



Rest between each sets: 70secs

Duration: 92mins

Notes:
- really tired today...so i didnt realise i took longer time overall :/

This post has been edited by kaspersky-fan: Apr 19 2009, 01:14 AM

Chest day 19-04-2009

Flat db bench press(per arm)
20lbs x 15
30 x 12
35 x 12
40 x 12
45 x 10 <-------------- woh..felt dog heavy....
25 x 12

Inclined Smith barbell bench press
45lbs x 13
65 x 12
85 x 12
95 x 10

Cable crossovers(per arm)
8.75kgs x 12
11.25 x 12
13.75 x 12
11.25 x 10

Declined machine chest press(per arm)
30kgs x 12
30 x 12
32.5 x 8

Hammer Strength bench press
45lbs x 12
45 x 4
45 x 6
35 x 10


Duration of training: 69mins

Cardio HIIT 30 mins

Rest between each sets: around 60 secs

it's been half year of training edi brah...time for some pictures...

lol.... not much improvement just yet... let me train more first

Arms day 21-04-2009

Db concentration curls(per arm weight)
30lbs x 7 + 25 x 5
30 x 5 + 25 x 5
30 x 4 + 25 x 3
25 x 7

*superset with*

Dips
BW x 15
BW x 15
BW x 12
BW x 13



Db curls(per arm weight)
20lbs x 12 x 3

*superset with*

Overhead db triceps extensions
30lbs x 12 x 2
35 x 12


EZ bar curl
50lbs x 7 + 40 x 5
40 x 12
40 x 10

*superset with*

Closed grip bench press
55lbs x 12
70 x 10
80 x 6 x 2


Duration of workout: 54mins

Cardio HIIT 30 mins


Notes:
- zzzzzzzzzz

Shoulder/Abs day 23-04-2009

Db shoulder press(per arm weight)
20lbs x 12
20 x 15
25 x 10 x 2

Bent over rear delt(per arm weight)
10lbs x 16
10 x 12
10 x 13 x 2

Db lateral raise(per arm weight)
10lbs x 13
10 x 12 x 3

Seated barbell shoulder press
45lbs x 15
55 x 12
65 x 10
75 x 5
80 x 3
65 x 8
45 x 15

Declined situps
BW x 21 x 3

Abs crunch
BW x 12 x 3

Reverse crunch
BW x 13
BW x 14
BW x 18


Rest between each sets: avg 1min
Duration of workout: 72mins

Note:
- damn...keep waiting for a hogger...wasted time :s