Chest day 13-09-2009

Flat db bench press(per arm)
25lbs x 16
30 x 15
40 x 12
45 x 12
50 x 8 x 2
25 x 12

Inclined barbell bench press
45lbs x 12
55 x 15
75 x 10

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

Cable crossover(per arm)
7.5kgs x 12
10 x 12
12.5 x 12

Duration of training: 65mins

Cardio HIIT 30 mins

Rest between each sets: around 60 secs


Note:
while doing inclined, suddenly felt a bit pain on my left chest ribs when breathing....so i cut 1 set out after that on the remaining exercises...after doing cable, the pain is gone....wtf.... must be some wrong technique done during bench press....

Arms day 16-09-2009

Cardio 7 mins (relaxing)

Db concentration curls(per arm weight)
25lbs x 20
35 x 9 + 30 x 3
35 x 8 + 30 x 3
35 x 7 + 30 x 2

*superset with*

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



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

*superset with*

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



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

*superset with*

Overhead two arm db triceps extensions
30lbs x 15
35 x 12
40 x 10



Duration of workout: 55mins

Cardio HIIT 30 mins

Notes:
-

Shoulder/Abs day 17-09-2009


Seated barbell shoulder press
45lbs x 21
55 x 16
65 x 15
75 x 12
85 x 8
85 x 7 x 2



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

*superset with*

Declined situps
BW x 21 x 3



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

*superset with*

Reverse crunch
BW x 20
BW x 16
BW x 18



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

*superset with*

Abs crunch
BW x 15 x 3



Duration of workout: 74mins

Note:
-

Legs day 18-09-2009

Squats
45lbs x 12
80 x 12
105 x 7
135 x 5
155 x 5
175 x 5 x 4

Calf presses
270lbs x 21 x 2
320 x 20 x 4

Leg curls
50kgs x 12
52.5 x 12
55 x 12

Leg extensions
52.5kgs x 12
55 x 12
57.5 x 12

Cardio HIIT 30 mins


Rest between each sets: avg 60secs

Duration of training: 70mins

Notes:
-

Back day 19-09-2009

Deadlift
65lbs x 12
85 x 12
105 x 5
135 x 5
165 x 5
195 x 3
215 x 2
235 x 1
195 x 3
195 x 5 x 2

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

Wide grip lat pulldowns
47.5lbs x 10
40 x 10
33 x 12
33 x 15

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

Closed grip pulldowns
23.5kgs x 12
28.5 x 8
47lbs x 12
57 x 12

Plate shrugs(per arm)
35lbs x 16
45 x 16

Machine shrugs
135lbs x 18
225 x 16
315 x 8


Rest between each sets: 70secs

Duration of training: 91mins

Notes:
-

Chest day 20-09-2009

Flat db bench press(per arm)
20lbs x 20
30 x 12
40 x 12
45 x 12
50 x 8 x 3

Inclined barbell bench press
55lbs x 16
75 x 12
85 x 12 x 2

Declined machine chest press(per arm)
30kgs x 12 x 2
30 x 10
25 x 13

Cable crossover(per arm)
10kgs x 12 x 2
12.5 x 12
15 x 12

Duration of training: 74mins

Cardio HIIT 16 mins

Rest between each sets: around 65 secs


Note:
-

Arms day 23-09-2009

Db concentration curls(per arm weight)
25lbs x 20
35 x 8 + 30 x 4
35 x 6 + 30 x 2
35 x 4 + 30 x 4

*superset with*

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



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

*superset with*

Closed grip bench press
55lbs x 15
75 x 12
95 x 10



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

*superset with*

Overhead two arm db triceps extensions
30lbs x 12
35 x 12
40 x 10



Duration of workout: 56mins

Cardio HIIT 23 mins

Notes:
-

Shoulder/Abs day 24-09-2009


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

*superset with*

Declined situps
BW x 21 x 3



Bent over rear delt(per arm weight)
15lbs x 15 x 4

*superset with*

Reverse crunch
BW x 18
BW x 20
BW x 18



Db lateral raise(per arm weight)
20lbs x 5 + 15 x 7
15 x 10 + 10 x 5
15 x 10 + 10 x 5
15 x 10 + 10 x 5

*superset with*

Abs crunch
BW x 15 x 3



Seated barbell shoulder press
45lbs x 16
55 x 16
65 x 12
75 x 12
85 x 10 x 3


Duration of workout: 68mins

Note:
-

Legs day 25-09-2009

Leg Press
200lbs x 12
180 x 10 x 10

Leg extensions
55kgs x 12
57.5 x 12
60 x 12
62.5 x 12

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

Calf presses
270lbs x 21
320 x 20
340 x 20
340 x 18
340 x 20 x 2



Cardio HIIT 30 mins


Rest between each sets: avg 60secs

Duration of training: 50mins

Notes:
-

Back day 26-09-2009

Deadlift
65lbs x 12
85 x 12
105 x 5
135 x 5
165 x 5
195 x 3
215 x 2
235 x 1
205 x 5 x 3

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

Wide grip lat pulldowns
47lbs x 10
47 x 8 + 40 x 4
40 x 12
40 x 10 + 33 x 10

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

Closed grip pulldowns
57lbs x 12
67 x 6 + 57 x 6
57 x 10 + 47 x 3
57 x 9 + 47 x 6

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

Machine shrugs
135lbs x 19
225 x 17
315 x 9


Rest between each sets: 80secs

Duration of training: 101mins

Notes:
-

Chest day 27-09-2009

Flat db bench press(per arm)
20lbs x 20
30 x 15
40 x 12
50 x 8 x 3
55 x 8
25 x 12

Inclined barbell bench press
55lbs x 17
75 x 12
85 x 12
85 x 10

Declined machine chest press(per arm)
32.5kgs x 11
32.5 x 5 + 22.5 x 12
27.5 x 12
32.5 x 6 + 27.5 x 6

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

Duration of training: 78mins

Cardio HIIT 30 mins

Rest between each sets: around 70 secs


Note:
-

Arms day 30-09-2009

Db concentration curls(per arm weight)
25lbs x 20
35 x 8 + 30 x 4
35 x 6 + 30 x 3
35 x 3 + 30 x 3 + 25 x 4

*superset with*

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



Preacher's curl
30lbs x 20
40 x 15
50 x 7 + 40 x 5 + 30 x 5

*superset with*

Overhead two arm db triceps extensions
30lbs x 15
35 x 12
40 x 12



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

*superset with*

Closed grip bench press
55lbs x 15
75 x 13
95 x 11



Duration of workout: 62mins

Cardio HIIT 30 mins

Notes:
-

Shoulder/Abs day 01-10-2009


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

*superset with*

Declined situps
BW x 21 x 3



Seated barbell shoulder press
45lbs x 20
55 x 16
65 x 15
75 x 13
85 x 10 x 2
85 x 9



Bent over rear delt(per arm weight)
15lbs x 15
15lbs x 16
15lbs x 17
15lbs x 18

*superset with*

Reverse crunch
BW x 20
BW x 18
BW x 20



Db lateral raise(per arm weight)
20lbs x 6 + 15 x 7
20 x 6 + 15 x 10
15 x 10 + 10 x 7
15 x 11 + 10 x 8

*superset with*

Abs crunch
BW x 16 x 3




Duration of workout: 75mins

Note:
- aikz, intend to change back to 3 times a week soon, how should i revamp all this? help!

Legs day 02-10-2009

Squats
45lbs x 12
85 x 10
115 x 10
145 x 5
165 x 5 x 2
175 x 5 x 2
185 x 5 x 2

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

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

Calf presses
270lbs x 21
320 x 21
340 x 21 x 4



Cardio HIIT 15 mins


Rest between each sets: avg 60secs

Duration of training: 62mins

Notes:
-

Back day 03-10-2009

Deadlift
65lbs x 12
85 x 12
105 x 5
135 x 5
165 x 5
195 x 3
215 x 2
235 x 1
205 x 5 x 3

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

Wide grip lat pulldowns
47lbs x 10 + 40 x 5
47 x 5 + 40 x 7
40 x 12
40 x 9 + 33 x 8

Hammer strength rows(per arm)
25kgs x 12 x 3
15 x 25

Closed grip pulldowns
57lbs x 12
67 x 5 + 57 x 7
57 x 10 + 47 x 5
57 x 10 + 47 x 5

Plate shrugs(per arm)
35lbs x 18
45 x 18

Machine shrugs
135lbs x 20
225 x 18
315 x 10


Rest between each sets: 75secs

Duration of training: 88mins

Notes:
-

Chest day 04-09-2009

Flat db bench press(per arm)
20lbs x 20
30 x 15
40 x 13
50 x 10 x 3
55 x 8
25 x 12

Inclined barbell bench press
55lbs x 20
75 x 15
85 x 15
90 x 11

Declined machine chest press(per arm)
35kgs x 9 + 32.5x3
32.5 x 5 + 27.5 x 7
22.5 x 6 + 27.5 x 7
22.5 x 11

Db Flyes(per arm)
20lbs x 12 x 3

Duration of training: 73mins

Cardio HIIT 29 mins (damn..kena halau)

Rest between each sets: around 70 secs


Note:
-

Arms day 07-10-2009

Db concentration curls(per arm weight)
25lbs x 20
35 x 9 + 30 x 4
35 x 7 + 30 x 2
35 x 5 + 30 x 3

*superset with*

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



Preacher's curl
40lbs x 15 x 2
50 x 4 + 40 x 10

*superset with*

Overhead two arm db triceps extensions
30lbs x 15
35 x 13
40 x 12



Db curls(per arm weight)
25lbs x 12 x 3

*superset with*


Closed grip bench press
55lbs x 15
75 x 14
95 x 10



Duration of workout: 61mins

Cardio HIIT 30 mins

Notes:
-

This post has been edited by kaspersky-fan: Oct 28 2009, 01:13 AM

Shoulder/Abs day 08-10-2009


Seated barbell shoulder press
45lbs x 21
55 x 17
65 x 16
75 x 14
85 x 11
85 x 10
90 x 8



Bent over rear delt(per arm weight)
15lbs x 16
15lbs x 17
15lbs x 18
15lbs x 19

*superset with*

Declined situps
BW x 21 x 3



Db shoulder press(per arm weight)
25lbs x 13
30 x 12
30 x 11
30 x 10

*superset with*

Reverse crunch
BW x 20
BW x 20
BW x 20



Db lateral raise(per arm weight)
20lbs x 6 + 15 x 7
20 x 6 + 15 x 10
15 x 10 + 10 x 6
15 x 10 + 10 x 10

*superset with*

Abs crunch
BW x 12 x 3




Duration of workout: 68mins

Note:
- none

Legs day 09-10-2009

Legs Press
180lbs x 10
220 x 11
250 x 10 x 10

Leg curls
57.5kgs x 12
60 x 12
62.5 x 10
55kgs x 11

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

Calf presses
290lbs x 21
340 x 21
360 x 21
360 x 18
360 x 20
360 x 21


Cardio HIIT 30 mins


Rest between each sets: avg 55secs

Duration of training: 52mins

Notes:
-

Back day 10-10-2009

Deadlift
65lbs x 12
85 x 12
105 x 5
135 x 5
165 x 5
205 x 3
225 x 2
245 x 1
215 x 5 x 3

Barbell rows
65lbs x 16
75 x 13
80 x 12
80 x 6 + 65 x 8

Wide grip lat pulldowns
47lbs x 12 + 40 x 5
47 x 7 + 40 x 7
47 x 7 + 40 x 7
47 x 7 + 40 x 6 + 33 x 6

Hammer strength rows(per arm)
25kgs x 12 x 3
27.5 x 8 + 17.5 x 12

Closed grip pulldowns
67lbs x 8 + 57 x 4
67 x 6 + 57 x 6
57 x 12 + 47 x 5
57 x 10 + 47 x 8

Plate shrugs(per arm)
35lbs x 18
45 x 20

Machine shrugs
135lbs x 22
225 x 18
315 x 10


Rest between each sets: 75secs

Duration of training: 90mins

Notes:
-