Legs day 26-06-2009

Leg Press
180lbs x 10
230 x 10 x 10

Calf presses
230lbs x 21
270 x 21
300 x 20 x 3

Leg extensions
57.5kgs x 12
60 x 12
62.5 x 12
65 x 12

Leg curls
47.5kgs x 12
50 x 12
55 x 12
57.5 x 12



Rest between each sets: avg 50secs

Duration of training: 44mins

Cardio HIIT 30 mins


Notes:
- zzz

Back day 27-06-2009

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

Barbell rows
65lbs x 12
75 x 12
85 x 12 x 2

Wide grip lat pulldowns
23.5kgs x 12
20 x 12
16.5 x 15
20 x 12

Cable rows(per arm)
40lbs x 15
47 x 12
40 x 12
40 x 15

Closed grip pulldowns
28.5kgs x 10
23.5 x 12 x 2
28.5 x 10

Plate shrugs(per arm)
35lbs x 17
45 x 17

Machine shrugs
135lbs x 17
225 x 14
315 x 7


Rest between each sets: 70secs

Duration: 87mins

Notes:
- z

Chest day 28-06-2009

Flat db bench press(per arm)
20lbs x 16
30 x 14
40 x 13
45 x 12
50 x 8 x 2
25 x 13

Inclined barbell bench press
45lbs x 15
65 x 15
80 x 12
90 x 10

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

Cable crossover(per arm)
8.75kgs x 15
11.25 x 12
13.75 x 12
11.25 x 12


Duration of training: 67mins

Rest between each sets: around 60 secs

Arms day 01-07-2009

Db concentration curls(per arm weight)
30lbs x 13
30 x 10 + 25 x 3
30 x 8 + 25 x 4
30 x 6 + 25 x 4

*superset with*

Dips
BW x 15
BW x 15
BW x 14
BW x 13



EZ bar curl
50lbs x 9
50 x 7 + 40 x 5
40 x 12

*superset with*

Overhead db triceps extensions
35lbs x 12
40 x 12
45 x 10



Db curls(per arm weight)
15lbs x 15 x 3

*superset with*

Closed grip bench press
55lbs x 15
70 x 12
85 x 8 x 2


Duration of workout: 60mins

Notes:
-

Shoulder/Abs day 02-07-2009


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



Bent over rear delt(per arm weight)
15lbs x 10
10 x 15 x 3



Seated barbell shoulder press
45lbs x 15
55 x 12
65 x 11
75 x 6
95 x 2
65 x 10
45 x 15



Db lateral raise(per arm weight)
10lbs x 20
10 x 15
10 x 16
10 x 15

*superset with*

Declined situps
BW x 21 x 3



Reverse crunch
BW x 20
BW x 18
BW x 16

Abs crunch
BW x 12 x 3


Duration of workout: 75mins

Note:
- reboot 4

Legs day 03-07-2009

Squats
45lbs x 10
80 x 10
105 x 10
135 x 10
155 x 7 x 4
175 x 3

Calf presses
230lbs x 21
270 x 21
320 x 20 x
320 x 17 x 2

Leg extensions
60kgs x 12
62.5 x 12
65 x 12
70 x 12

Leg curls
50kgs x 12
55 x 12
57.5 x 12
60 x 12



Rest between each sets: avg 60secs

Duration of training: 67mins



Notes:
- revamping soon

Chest day 05-07-2009

Flat db bench press(per arm)
25lbs x 15
30 x 14
40 x 13
45 x 12
50 x 10
55 x 6
25 x 12

Inclined barbell bench press
45lbs x 15
65 x 15
80 x 12
45 x 20

Declined machine chest press(per arm)
30kgs x 12
30 x 10
30 x 12
25 x 12

Cable crossover(per arm)
8.75kgs x 15 x 2
11.25 x 12
8.75 x 15


Duration of training: 72mins

Cardio HIIT 30 mins

Rest between each sets: around 65 secs

Arms day 08-07-2009

Db concentration curls(per arm weight)
30lbs x 13
30 x 13
35 x 6 + 30 x 3
30 x 8 + 25 x 4

*superset with*

Dips
BW x 17
BW x 15
BW x 15
BW x 15



EZ bar curl
50lbs x 10
50 x 10
40 x 13

*superset with*

Overhead one arm db triceps extensions(per arm weight)
15lbs x 12
20 x 8 + 15 x 4
20 x 6 + 15 x 4



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

*superset with*

Closed grip bench press
55lbs x 15
70 x 12
90 x 7 x 2


Duration of workout: 63mins

Notes:
- Seems improving

This post has been edited by kaspersky-fan: Jul 11 2009, 11:51 PM

Tricep dips, arms day ma =P...

Shoulder/Abs day 09-07-2009


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



Bent over rear delt(per arm weight)
10lbs x 20
10 x 16 x 3

*superset with*

Declined situps
BW x 21 x 3



Seated barbell shoulder press
45lbs x 15
55 x 12
65 x 11
75 x 9
85 x 5
65 x 10
45 x 20



Db lateral raise(per arm weight)
10lbs x 20
10 x 15 x 3

*superset with*

Reverse crunch
BW x 15
BW x 16
BW x 20



Abs crunch
BW x 12 x 3


Duration of workout: 63mins

Note:
- big improvement in time...lol

Legs day 10-07-2009

Leg Press
180lbs x 12
230 x 12
260 x 10 x 10

Calf presses
270lbs x 21
330 x 21 x 4

Leg curls
55kgs x 12
57.5 x 12
60 x 12
62.5 x 10

Leg extensions
62.5kgs x 12
65 x 12
70 x 12
72.5 x 12


Rest between each sets: avg 50secs

Duration of training: 45mins

Notes:
- ?

Back day 11-07-2009

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

Barbell rows
65lbs x 12
75 x 12
85 x 12
95 x 10

Wide grip lat pulldowns
23.5kgs x 12
20 x 12
16.5 x 12
16.5 x 15

Hammer strength rows(per arm)
22.5kgs x 12
20 x 15 x 2
22.5 x 12

Closed grip pulldowns
57lbs x 12 x 2
47 x 12 x 2

Plate shrugs(per arm)
35lbs x 20
45 x 20

Machine shrugs
135lbs x 20
225 x 7
225 x 10
275 x 4


Rest between each sets: 65secs

Duration: 83mins

Notes:
- z

Chest day 13-07-2009

Flat db bench press(per arm)
25lbs x 15
30 x 15
40 x 14
45 x 13
50 x 10
55 x 7
15 x 15

Inclined machine press
20kgs x 15
30 x 12 x 2
25 x 12

Declined machine chest press(per arm)
30kgs x 10
30 x 8
25 x 12
20 x 15

Db Flyes(per arm)
20lbs x 12
15 x 15
15 x 12

Pectorial fly machine
50lbs x 12


Duration of training: 74mins

Cardio HIIT 30 mins

Rest between each sets: around 65 secs

Arms day 15-07-2009

Db concentration curls(per arm weight)
35lbs x 7 + 30 x 4
35 x 4 + 30 x 5
30 x 9 + 25 x 6
30 x 7 + 25 x 5

*superset with*

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



EZ bar curl
50lbs x 10 x 2
40 x 12

*superset with*

Overhead one arm db triceps extensions(per arm weight)
15lbs x 12
20 x 2 + 15 x 6
Overhead db triceps extensions
35lbs x 12



Db curls(per arm weight)
15lbs x 15
15 x 12 x 2

*superset with*

Closed grip bench press
55lbs x 15
70 x 12
90 x 7 x 2


Duration of workout: 61mins

Notes:
- ?

Shoulder/Abs day 16-07-2009


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



Bent over rear delt(per arm weight)
10lbs x 20
15 x 10
10 x 20
10 x 12



Seated barbell shoulder press
45lbs x 15
55 x 12
65 x 11
75 x 10
85 x 6
65 x 10
45 x 20



Declined situps
BW x 21 x 3



Db lateral raise(per arm weight)
10lbs x 20
10 x 16
10 x 15
10 x 16

*superset with*

Reverse crunch
BW x 20
BW x 18
BW x 16



Abs crunch
BW x 13 x 3


Duration of workout: 67mins

Note:
- ?

ahh thanks for the tip =)

Legs day 17-07-2009

Squats
45lbs x 10
80 x 10
105 x 10
135 x 10
155 x 5 x 2
175 x 5 x 2

Calf presses
270lbs x 21
330 x 21 x 4

Leg extensions
65kgs x 12
70 x 12
72.5 x 12
75 x 10

Leg curls
57.5kgs x 12
60 x 12
62.5 x 10
45 x 12




Rest between each sets: avg 55secs

Duration of training: 55mins

Notes:
- ?

Back day 18-07-2009

Deadlift
65lbs x 10
85 x 10
105 x 5
125 x 5
165 x 5
185 x 3
215 x 2
245 x 1
215 x 5
215 x 4
215 x 6

Barbell rows
65lbs x 12
75 x 13
65 x 15
75 x 15

Wide grip lat pulldowns
16.5kgs x 21
20 x 12
16.5 x 24
16.5 x 12

Hammer strength rows(per arm)
22.5kgs x 12
15 x 25
12.5 x 21
20 x 16

Closed grip pulldowns
57lbs x 10
47 x 15
40 x 20
40 x 16

Plate shrugs(per arm)
35lbs x 20
45 x 20

Machine shrugs
135lbs x 21
225 x 20
315 x 10


Rest between each sets: 60secs

Duration: 79mins

Notes:
- about to change different workouts/set/reps/tempo for body to unable to get used to it

Chest day 19-07-2009

Flat db bench press(per arm)
20lbs x 20
30 x 20
40 x 15
45 x 15
50 x 11
40 x 15
30 x 20

Inclined barbell bench press
45lbs x 20
60 x 15
75 x 15
65 x 20

Declined machine chest press(per arm)
30kgs x 12
25 x 15
20 x 20 x 2

Pectoral Fly machine(per arm)
50lbs x 20
50 x 17
60x 15
70 x 12


Duration of training: 74mins

Cardio HIIT 10 mins

Rest between each sets: around 65 secs

Arms day 22-07-2009

Db concentration curls(per arm weight)
30lbs x 13 x 2
30 x 10 + 25 x 5
35 x 5 + 30 x 3

*superset with*

Dips
BW x 12
BW x 15
BW x 15
BW x 16



EZ bar curl
40lbs x 15 x 2
50 x 8
50 x 3

*superset with*

Closed grip bench press
55lbs x 15
70 x 12
95 x 12



Db curls(per arm weight)
20lbs x 12 x 2
15 x 20

*superset with*

Overhead two arm db triceps extensions
30lbs x 15
35 x 13
40 x 11



Duration of workout: 56mins

Notes:
- hmm