Day 1 / Week 15: 07-04-2010



Squats
120 lbs x 5
150 x 5
180 x 5
210 x 5
240 x 4
240 x 3


Bench Press
75 lbs x 5
95 x 5
115 x 5
130 x 5
150 x 5


Barbell Row
55 lbs x 5
70 x 5
80 x 5
95 x 5
110 x 5


Weighted Hyperextensions
35 lbs x 15
35 x 13
25 x 13


Weighted Situps
25 lbs x 20
25 x 20
25 x 20
10 x 20


Cardio: 25mins HIIT


Duration of training: 49mins

Notes:
- annoyed, almost nailed the 5's on squats... on the 4th rep i just paused for a moment...then i lost focus and decided to rack it...meh!!!
- aaah, back is much better now... thank goodness...

Day 2 / Week 15: 09-04-2010

Squats
120 lbs x 5
150 x 5
180 x 5
180 x 5


Press
65 lbs x 5
80 x 5
90 x 5
105 x 1
100 x 2
90 x 5


Deadlift
165 lbs x 5
200 x 5
235 x 5
265 x 2
265 x 3


Power Cleans
65 lbs x 5
80 x 5
105 x 5
125 x 2
115 x 3


Reverse crunch
BW x 15 x 3


Pullups
BW x 11
BW x 7
BW x 5
BW x 5
BW x 4
BW x 4
BW x 5
BW x 4 .... limit myself to 10 mins...


Cardio HIIT 15 mins


Duration of training (does not include cardio): 75mins -

Notes:
- bad day, dont ask.

Day 3 / Week 15: 11-04-2010

Squats
120 lbs x 5
150 x 5
180 x 5
210 x 5
250 x 3
180 x 8


Bench Press
75 lbs x 5
95 x 5
115 x 5
130 x 5
155 x 3
115 x 8


Barbell Rows
55 lbs x 5
70 x 5
80 x 5
95 x 5
110 x 3
80 x 8


Dips
BW x 12 x 3


Preacher's curl
30 lbs x 12
35 x 12
40 x 8 + 30 x4


One arm triceps extensions
20 lbs x 12
15 x 12
25 x 7 + 20 x 5




Cardio HIIT for 0 mins


Duration of training (does not include cardio): 69 mins

Notes:
- was in a rush, thus another bad day... sigh..



This post has been edited by kaspersky-fan: Apr 28 2010, 08:47 PM

1 week break from 12-04-2010 to 18-04-2010... rushing assignments and midterms

Day 1 / Week 16: 21-04-2010



Squats
115 lbs x 5
145 x 5
175 x 5
200 x 5
230 x 4
240 x 3


Bench Press
70 lbs x 5
90 x 5
110 x 5
125 x 5
145 x 5


Barbell Row
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 5


Weighted Hyperextensions
25 lbs x 15
10 x 13
25 x 13


Weighted Situps
10 lbs x 20
25 x 20
10 x 20
10 x 20


Cardio: 20mins HIIT


Duration of training: 44mins

Notes:
- reset back 1 month

Day 2 / Week 16: 23-04-2010

Squats
115 lbs x 5
145 x 5
175 x 5
175 x 5


Press
60 lbs x 5
75 x 5
85 x 5
100 x 3
90 x 3


Deadlift
160 lbs x 5
190 x 5
220 x 5
255 x 3


Power Cleans
65 lbs x 5
75 x 5
85 x 5
100 x 5
115 x 3


Reverse crunch
BW x 12 x 3


Pullups
BW x 10
BW x 6
BW x 6
BW x 4
BW x 4
BW x 4
BW x 4
BW x 3
BW x 3 .... limit myself to 10 mins...


Cardio HIIT 20 mins


Duration of training (does not include cardio): 62mins -

Notes:
- .

Day 3 / Week 16: 25-04-2010 --> skipped :/

Day 1 / Week 17: 28-04-2010



Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
225 x 5


Bench Press
70 lbs x 5
85 x 5
105 x 5
120 x 5
140 x 5


Barbell Row
50 lbs x 5
65 x 5
75 x 5
90 x 5
100 x 5


Weighted Hyperextensions
25 lbs x 13
25 x 13
35 x 12


Weighted Situps
10 lbs x 20
25 x 20
10 x 20
25 x 20


Cardio: 25mins HIIT


Duration of training: 46mins

Notes:
- reset back 1 more week

This post has been edited by kaspersky-fan: May 4 2010, 09:27 PM

Day 2 / Week 17: 30-04-2010

Squats
115 lbs x 5
140 x 5
170 x 5
170 x 5


Press
60 lbs x 5
75 x 5
85 x 5
95 x 4
95 x 1


Deadlift
155 lbs x 5
185 x 5
215 x 5
250 x 5


Power Cleans
65 lbs x 5
75 x 5
85 x 5
100 x 5
115 x 5


Reverse crunch
BW x 13 x 3


Pullups
BW x 10
BW x 5
BW x 4
BW x 5
BW x 5
BW x 4
BW x 4 .... limit myself to 10 mins...


Cardio HIIT 15 mins


Duration of training (does not include cardio): 66mins -

Notes:
- .

Day 3 / Week 17: 02-05-2010

Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
230 x 3
170 x 8


Bench Press
70 lbs x 5
85 x 5
105 x 5
120 x 5
145 x 3
105 x 8


Barbell Rows
50 lbs x 5
65 x 5
75 x 5
90 x 5
105 x 3
75 x 8


Dips
BW x 10 x 3


Preacher's curl
20 lbs x 15
30 x 12
35 x 8 + 25 x 4


One arm triceps extensions
15 lbs x 15
20 x 12
25 x 6 + 20 x 6




Cardio HIIT for 20 mins


Duration of training (does not include cardio): 58 mins

Notes:
- mode 1

Day 1 / Week 18: 04-05-2010



Squats
115 lbs x 5
145 x 5
175 x 5
200 x 5
230 x 3 x 2


Bench Press
70 lbs x 5
90 x 5
110 x 5
125 x 5
145 x 5


Barbell Row
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 5


Weighted Situps
25 lbs x 20
25 x 20
10 x 20
10 x 20


Weighted Hyperextensions
35 lbs x 13
35 x 13
45 x 12





Cardio: 0mins HIIT


Duration of training: 51mins

Notes:
- exam stress 1

Day 2 / Week 18: 06-05-2010

Squats
115 lbs x 5
145 x 5
155 x 5 x 2
175 x 5 x 2


Press
60 lbs x 5
75 x 5
85 x 5
100 x 3
90 x 3


Deadlift
160 lbs x 5
190 x 5
220 x 5
255 x 3


Power Cleans
65 lbs x 5
75 x 5
85 x 5
100 x 5
120 x 5


Reverse crunch
BW x 14 x 3


Pullups
BW x 6
BW x 6
BW x 6



Cardio HIIT 0 mins


Duration of training (does not include cardio): 61mins -

Notes:
- exam stress 2

This post has been edited by kaspersky-fan: May 25 2010, 11:55 PM

Day 3 / Week 18: 08-05-2010 => skipped... last exam soon...


1 week break: 10-05-2010 to 16-05-2010

Day 1 / Week 19: 18-05-2010



Squats
115 lbs x 5
145 x 5
175 x 5
200 x 5
230 x 3 x 2


Bench Press
70 lbs x 5
90 x 5
110 x 5
125 x 5
145 x 5


Barbell Row
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 5


Weighted Hyperextensions
35 lbs x 12
35 x 12
25 x 12


Weighted Situps
10 lbs x 20
20 x 20
20 x 20
10 x 20




Cardio: 15mins HIIT


Duration of training: 49mins

Notes:
- and back to where it was left off

This post has been edited by kaspersky-fan: May 25 2010, 11:56 PM

Day 2 / Week 19: 21-05-2010

Squats
115 lbs x 5
145 x 5
175 x 5 x 2


Press
60 lbs x 5
75 x 5
85 x 5
100 x 3
90 x 4


Deadlift
160 lbs x 5
190 x 5
225 x 5
255 x 3
255 x 2


Power Cleans
65 lbs x 5
75 x 5
85 x 5
100 x 5
120 x 3


Reverse crunch
BW x 15 x 3


Pullups
BW x 7
BW x 6
BW x 5
BW x 4
BW x 4
BW x 3
BW x 3
BW x 3



Cardio HIIT 30 mins


Duration of training (does not include cardio): 80mins -

Notes:
- and back to 30 mins cardio...

Day 3 / Week 19: 23-05-2010

Squats
115 lbs x 5
145 x 5
175 x 5
200 x 5
235 x 3
175 x 8


Bench Press
70 lbs x 5
90 x 5
110 x 5
125 x 5
145 x 3
110 x 8


Barbell Rows
50 lbs x 5
65 x 5
80 x 5
90 x 5
105 x 3
80 x 8


Dips
BW x 12 x 3


Preacher's curl
25 lbs x 15
30 x 12
35 x 5 + 25 x 5


One arm triceps extensions
20 lbs x 12
15 x 12
25 x 6 + 20 x 6




Cardio HIIT for 30 mins


Duration of training (does not include cardio): 59 mins

Notes:
- and its great to feel good again

Day 1 / Week 20: 26-05-2010



Squats
120 lbs x 5
150 x 5
175 x 5
205 x 5
235 x 3 x 2


Bench Press
75 lbs x 5
90 x 5
110 x 5
130 x 5
145 x 5


Barbell Row
55 lbs x 5
65 x 5
80 x 5
95 x 5
105 x 5


Weighted Hyperextensions
35 lbs x 12
35 x 12
25 x 12


Weighted Situps
25 lbs x 20
20 x 20
10 x 20
10 x 20




Cardio: 15mins HIIT


Duration of training: 56mins

Notes:
- long gone

Day 2 / Week 20: 28-05-2010

Squats
120 lbs x 5
150 x 5
175 x 5 x 2


Press
65 lbs x 5
75 x 5
90 x 4
80 x 5


Deadlift
165 lbs x 5
195 x 5
230 x 3
135 x 5


Power Cleans
65 lbs x 5
75 x 5
85 x 5
100 x 5


Reverse crunch
BW x 12 x 3


Pullups
BW x 7
BW x 5
BW x 5
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3
BW x 3



Cardio HIIT 0 mins


Duration of training (does not include cardio): 64mins -

Notes:
- long gone

Day 3 / Week 20: 30-05-2010

Squats
120 lbs x 5
150 x 5
175 x 5
205 x 5
240 x 3
175 x 8


Bench Press
75 lbs x 5
90 x 5
110 x 5
130 x 5
150 x 3
110 x 8


Barbell Rows
55 lbs x 5
65 x 5
80 x 5
95 x 5
110 x 3
80 x 8


Dips
BW x 12 x 3


Preacher's curl
25 lbs x 15
35 x 8 + 30 x 4
40 x 6 + 30 x 6


One arm triceps extensions
15 lbs x 12
25 x 7 + 15 x 5
20 x 12




Cardio HIIT for 15 mins


Duration of training (does not include cardio): 67 mins

Notes:
- and its great to feel good again

---

Added on June 13, 2010, 2:02 pmyeah i guess lol... i need to revamp again

This post has been edited by kaspersky-fan: Jun 13 2010, 02:02 PM

Warmup now included!
Warmup is now included on each training session:
1.6km run/5 mins rope skipping
10 squats
10 situps
10 pushups
10 figure eights
10 pullups


At the end of each session:
samson stretch


Day 1 / Week 21: 23-06-2010



Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
225 x 2
225 x 3


Bench Press
75 lbs x 5
85 x 5
105 x 5
120 x 5
140 x 5


Barbell Row
50 lbs x 5
65 x 5
75 x 5
90 x 5
100 x 5


Weighted Hyperextensions
25 lbs x 12
25 x 12


Weighted Situps
25 lbs x 20
10 x 20
25 x 20
10 x 20




Cardio: 15mins HIIT


Duration of training: 48mins

Notes:
- back to workout again!... been a lil lazy ever since the trip to Sg

This post has been edited by kaspersky-fan: Jun 30 2010, 10:03 AM