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

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

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

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?

why you always neglect king of exercise?

what is king of exercise?

Haha, been pretty hooked up with cables....maybe its time to vary again

dumbell fly?

Down the road, in a gym far away
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

oh... yaya squats...
i thought u were refeering to his chest day. =.=

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

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

Flyes isolate the chest much more easily than db bench press which will spread most of the strength over to tricep.

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

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

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

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

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 :/

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

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