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

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

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!

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

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:
-

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

Arms day 20-05-2009

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

*superset with*

Dips
BW x 17
BW x 18
BW x 15
BW 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



EZ bar curl
40lbs x 12
50 x 9
40 x 12

*superset with*

Closed grip bench press
55lbs x 15
70 x 12
80 x 10


Duration of workout: 53mins

Cardio HIIT 30 mins


Notes:
- very tired lol

Shoulder/Abs day 21-05-2009

Db shoulder press(per arm weight)
25lbs x 12 x 4

*superset with*

Reverse crunch
BW x 20
BW x 20
BW x 18



Bent over rear delt(per arm weight)
15lbs x 11
10 x 17
10 x 17
10 x 18

*superset with*

Declined situps
BW x 21 x 3



Seated barbell shoulder press
45lbs x 18
55 x 15
65 x 12
75 x 10
85 x 8
85 x 2
65 x 12
45 x 12



Db lateral raise(per arm weight)
15lbs x 10
10 x 12
10 x 15
10 x 12



Abs crunch
BW x 12 x 3


Rest between each sets: avg 65secs
Duration of workout: 77mins

Note:
- busy busy busy

This post has been edited by kaspersky-fan: May 29 2009, 02:57 AM

Legs day 22-05-2009

Leg Press
180lbs x 15
230 x 10
250 x 10 x 10

Calf presses
270lbs x 22
320 x 20
360 x 20
360 x 16
360 x 20
360 x 18

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

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


Rest between each sets: avg 45secs

Duration of training: 45mins

Cardio HIIT 30 mins


Notes:
- x

This post has been edited by kaspersky-fan: May 23 2009, 03:03 AM

Back day 23-05-2009

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
205 x 5 x 3

Barbell rows
65lbs x 15
75 x 12
85 x 12
45 x 20

Wide grip pulldowns
20kgs x 13
20 x 12
23.5 x 8 + 20 x 4
20 x 12

Hammer strength rows(per arm)
20kgs x 12
25 x 10
22.5 x 13
20 x 15

Closed grip pulldowns
23.5kgs x 15
28.5 x 10
23.5 x 12
28.5 x 10

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

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


Rest between each sets: 65secs

Duration: 87mins

Notes:
-

Chest day 24-05-2009

Flat db bench press(per arm)
20lbs x 15
30 x 13
40 x 12 x 2
50 x 6
50 x 5
25 x 12

Inclined barbell bench press
45lbs x 15
60 x 12
75 x 12
85 x 10

Declined machine chest press(per arm)
32.5 x 12
32.5 x 11
32.5 x 8
27.5 x 11

Db Flyes(per arm)
15lbs x 12 x 3
25 x 8



Duration of training: 69mins

Cardio HIIT 30 mins

Rest between each sets: around 70 secs

Arms day 27-05-2009

Db concentration curls(per arm weight)
30lbs x 9 + 25 x 4
30 x 9 + 25 x 4
30 x 8 + 25 x 4
30 x 6 + 25 x 4

*superset with*

Dips
BW x 18
BW x 19
BW x 16
BW x 16



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

*superset with*

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



EZ bar curl
40lbs x 12
50 x 7
40 x 15

*superset with*

Closed grip bench press
55lbs x 15
70 x 12
80 x 10


Duration of workout: 52mins

Cardio HIIT 30 mins


Notes:
- didn't deload/break for a long time, is it time yet? :s

Shoulder/Abs day 28-05-2009

Seated barbell shoulder press
45lbs x 20
55 x 18
65 x 15 x 2
75 x 10
85 x 8
55 x 15



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



Db shoulder press(per arm weight)
20lbs x 10
20 x 12
20 x 10
25 x 11

*superset with*

Declined situps
BW x 21 x 3



Bent over rear delt(per arm weight)
15lbs x 12
10 x 20 x 2
15 x 11

*superset with*

Reverse crunch
BW x 20 x 3



Abs crunch
BW x 15 x 3


Rest between each sets: avg 50secs
Duration of workout: 65mins

Note:
- how to improve shoulders? wana get bigger defined shoulders !

Legs day 29-05-2009

Squats
45lbs x 10
85 x 10
105 x 10
135 x 10
155 x 5 x 2
170 x 5 x 4
135 x 5

Calf presses
270lbs x 21
320 x 21
340 x 17
340 x 16
340 x 15 x 2

Leg curls
55kgs x 13
57.5 x 12
60 x 11
50 x 11

Leg extensions
65kgs x 12
67.5 x 12
70 x 12
50 x 11



Rest between each sets: avg 60secs

Duration of training: 69mins

Cardio HIIT 30 mins


Notes:
- soo tired, should deload?

Back day 30-05-2009

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
205 x 5 x 3

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

Wide grip lat pulldowns
23.5kgs x 12
20 x 12
23.5 x 8 + 20 x 4
16.5 x 15

Hammer strength iso lateral rows(per arm)
35lbs x 15
35 x 12
45 x 14
55 x 12

Closed grip pulldowns
23.5kgs x 15
28.5 x 10
23.5 x 12
28.5 x 11

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

Machine shrugs
135lbs x 18
225 x 15
315 x 8


Rest between each sets: 60secs

Duration: 84mins

Notes:
- fun but tired

Chest day 31-05-2009

Flat db bench press(per arm)
20lbs x 15
30 x 13
40 x 12
45 x 12
50 x 10
55 x 5
55 x 6
25 x 15

Inclined barbell bench press
45lbs x 15
60 x 12
75 x 12
90 x 11

Cable crossovers(per arm)
7.5kgs x 13
10 x 12 x 2
10 x 10

Declined machine chest press(per arm)
30kgsx 12
30 x 11
25 x 12
20 x 12


Duration of training: 79mins <--- too tired today


Rest between each sets: around 80 secs



Rest week: 01-06-2009 to 07-06-2009 (brain been telling me this: take a break laaaaa, your body needs it )

This post has been edited by kaspersky-fan: Jun 1 2009, 02:28 AM

Arms day 10-06-2009

Db concentration curls(per arm weight)
25lbs x 13 x 2
25 x 11 + 20 x 2
25 x 9 + 20 x 3

*superset with*

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



EZ bar curl
40lbs x 10
30 x 15
40 x 10

*superset with*

Closed grip bench press
45lbs x 15
60 x 12
70 x 10



Db curls(per arm weight)
10lbs x 20
20 x 12 x 2

*superset with*

Overhead db triceps extensions
30lbs x 12 x 2
35 x 10



Duration of workout: 54mins

Cardio HIIT 30 mins


Notes:
- lol..lost in strength?

Shoulder/Abs day 18-06-2009

Seated barbell shoulder press
45lbs x 17
55 x 15
65 x 12
75 x 10
85 x 3
65 x 10
45 x 15

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

Bent over rear delt(per arm weight)
10lbs x 20
10 x 15
10 x 12 x 2

Db lateral raise(per arm weight)
10lbs x 20
10 x 16
10 x 12 x 2

Declined situps
BW x 20 x 3

Reverse crunch
BW x 18
BW x 15
BW x 12

Abs crunch
BW x 12 x 3


Rest between each sets: avg 50secs
Duration of workout: 69mins

Note:
- reboot 2

This post has been edited by kaspersky-fan: Jun 19 2009, 01:04 AM

Legs day cancelled (busy with work)

Back day 14-06-2009(day session)

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
205 x 5 x 3

Barbell rows
65lbs x 12 x 2
75 x 12
45 x 15

Wide grip lat pulldowns
40lbs x 15
47 x 6 + 40 x 6
40 x 12
33 x 15

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

Closed grip pulldowns
40lbs x 15
47 x 12
40 x 12
47 x 12

Plate shrugs(per arm)
35lbs x 15
45 x 15

Machine shrugs
135lbs x 15
225 x 12
315 x 5


Rest between each sets: 70secs

Duration: 91mins

Notes:
- no stamina....as expected lol...need to pump up next week !

Chest day 14-06-2009(night session)

Flat db bench press(per arm)
20lbs x 15
30 x 13
35 x 12
40 x 12
45 x 10
25 x 12

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

Cable crossovers(per arm)
6.25kgs x 15
8.75 x 13
11.25 x 12
11.25 x 15

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

Duration of training: 60mins <--- too tired today

Cardio HIIT 30mins

Rest between each sets: around 60 secs