Day 3 / Week 11: 14-03-2010

Squats
110 lbs x 5
135 x 5
165 x 5
190 x 5
225 x 3
165 x 8


Bench Press
70 lbs x 5
85 x 5
100 x 5
120 x 5
140 x 3
100 x 8


Barbell Rows
50 lbs x 5
60 x 5
75 x 5
85 x 5
100 x 3
75 x 8


Dips
BW x 12 x 3


Preacher's curl
30 lbs x 12
25 x 12
35 x 6 + 30 x 6


One arm triceps extensions
25 lbs x 7
20 x 8 + 15 x 4
15 x 12




Cardio HIIT for 25 mins


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

Notes:
- 225lbs ish heavy... time to numb it

Day 1 / Week 12: 17-03-2010



Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
225 x 5 ---> panting my guts out


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
35 lbs x 13
35 x 12
10 x 12


Weighted Situps
0 lbs x 20
10 x 20
10 x 13
10 x 20
25 x 13


Cardio: 25mins HIIT


Duration of training: 57mins

Notes:
- 225 x 5 => really panting my guts out... must visualize myself lifting more heavy weights for placebo effect

Day 2 / Week 12: 19-03-2010

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 3
95 x 1
95 x 2 <-- sigh...


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


Power Cleans
65 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 3
125 x 1 <-- damn...

Reverse crunch
BW x 13 x 3


Pullups
BW x 8
BW x 5
BW x 6
BW x 5
BW x 4
BW x 5
BW x 3
BW x 3 .... limit myself to 12 mins...





Duration of training (does not include cardio): 82mins -->really bad day..damn

Notes:
- not a very good day, i guess i was too tired...meh!

Day 3 / Week 12: 21-03-2010

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 13 x 3


Preacher's curl
30 lbs x 13
35 x 10 + 30 x 3
40 x 5 + 30 x 5


One arm triceps extensions
25 lbs x 8
20 x 9 + 15 x 4
25 x 4 + 15 x 6




Cardio HIIT for 25 mins


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

Notes:
- seems nice with preacher's curl... suddenly i feel that i can go heavier... w00t

Day 1 / Week 13: 24-03-2010



Squats
115 lbs x 5
140 x 5
170 x 5
195 x 5
230 x 3 x 2 ---> sigh i wanted 5's


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 13
10 x 12
25 x 12


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


Cardio: 25mins HIIT


Duration of training: 57mins

Notes:
- everything comes naturally when _____________ .

Day 2 / Week 13: 26-03-2010

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 4
100 x 3


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


Power Cleans
65 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 5


Reverse crunch
BW x 13 x 3


Pullups
BW x 8
BW x 6
BW x 5
BW x 5
BW x 4
BW x 4
BW x 4
BW x 5 .... limit myself to 10 mins...


Cardio HIIT 25 mins


Duration of training (does not include cardio): 77mins -

Notes:
- nice, because i got the urge to cardio back... ehehe not as stressed as wednesday... (btw i slept at 6am thurs after the wed's workout... had to rush my project report =o )

This post has been edited by kaspersky-fan: Mar 28 2010, 02:14 AM

Day 3 / Week 13: 28-03-2010

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 13 x 3


Preacher's curl
30 lbs x 13
35 x 11 + 30 x 3
40 x 3 + 30 x 5


One arm triceps extensions
25 lbs x 7
15 x 12
20 x 7 + 15 x 4




Cardio HIIT for 15 mins


Duration of training (does not include cardio): 63 mins

Notes:
- able to fight my brain on squats, now, wednesday FTW

Day 1 / Week 14: 31-03-2010



Squats
120 lbs x 5
150 x 5
175 x 5
205 x 5
235 x 3 x 2 ---> sigh confirm im stalling...


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


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


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


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


Cardio: 25mins HIIT


Duration of training: 54mins

Notes:
- i know, wrong order of exercise for rows and bench...because it was occupied and i didn't want to waste time...
- annoyed, did 3 reps of squats and my damn brain kinda chicken out.... its heavy but...just 2 more to 5's!!!
- still had some sore lower back from kettlebells... woh.... it wasn't really that heavy but the wrong technique really trash my back...now, hope it heals asap... :/

Day 2 / Week 14: 02-04-2010

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


Press
65 lbs x 5
75 x 5
90 x 5
100 x 2 x 2


Deadlift
165 lbs x 5
195 x 5
230 x 5
260 x 5


Power Cleans
65 lbs x 5
75 x 5
90 x 5
105 x 5
125 x 5


Reverse crunch
BW x 14 x 3


Pullups
BW x 10
BW x 7
BW x 5
BW x 4
BW x 4
BW x 4
BW x 4
BW x 6 .... limit myself to 10 mins...


Cardio HIIT 25 mins


Duration of training (does not include cardio): 70mins -

Notes:
- yup, stalling in press... so as power cleans.... in fact i feel i should lower down the weights to further improve my form and add more reps...
- pullups was promising at the beginning, then plunder down like economic crisis stock markets lol

Day 3 / Week 14: 04-04-2010

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 14 x 3


Preacher's curl
30 lbs x 15
35 x 10 + 30 x 2
40 x 4 + 30 x 6


One arm triceps extensions
25 lbs x 9
15 x 12
20 x 12




Cardio HIIT for 25 mins


Duration of training (does not include cardio): 60 mins

Notes:
- too restless, but tonights strength was ok...

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