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

Keep up the good work man! Feels good right?

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

Day 2 / Week 21: 25-06-2010

Squats
115 lbs x 5
140 x 5
170 x 5 x 2


Press
60 lbs x 5
75 x 5
85 x 5
95 x 2
95 x 1


Deadlift
155 lbs x 5
185 x 5
215 x 5
250 x 2
205 x 3


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 3
BW x 5




Cardio HIIT 15 mins


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

Notes:
- warmup is now included

This post has been edited by kaspersky-fan: Jun 30 2010, 10:00 AM

Day 3 / Week 21: 27-06-2010

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 12 x 3


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


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




Cardio HIIT for 15 mins


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

Notes:
- should i change to some other program?

Hey buddy, didnt c u for while, hows training?

Ur dips, r u using the narrow grip (the rack with pull up bar) or the equipment (wide grip) near the decline bench ?

hey mate, yea... i took the 1 month trial in Pushmore.... lol.. it was fun but tiring la... but because i still have until fed 2011 with TF, now back to it...

Also due to my trip to Spore, I kinda had problems with training consistency and diet.

I've been using narrow grip all the while depending whois occupying the machine, i'll just go to the unoccupied one... though most of the time i'd prefer the rack near declining bench, what about you?

Day 1 / Week 22: 30-06-2010



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


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


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




Cardio: 15mins HIIT


Duration of training: 51mins

Notes:
- need to be consistent

Day 2 / Week 22: 02-07-2010

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


Press
60 lbs x 5
75 x 5
85 x 5
45 x 10


Deadlift
160 lbs x 5
190 x 5
220 x 1
135 x 10


Power Cleans
-


Reverse crunch
BW x 12 x 3


Pullups
-




Cardio HIIT 0 mins


Duration of training (does not include cardio): 45mins -

Notes:
- very tired, had to cut some workout off (since they were optional to begin with)

Day 3 / Week 22: 04-07-2010

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
105 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 12
35 x 8 + 30 x 4
40 x 3 + 30 x 9


One arm triceps extensions
25 lbs x 7 + 20 x 5
15 x 12
20 x 8 + 15 x 4




Cardio HIIT for 0 mins


Duration of training (does not include cardio): 71 mins

Notes:
- need to make cardio sticky, but i was hungry already.... had to flee

icic, yeah the one near by the declining bench seems like working on the chest more, i used to do the close grip and i can do more reps compared to the wider grip dips. Now i only do the wide grip hehe.

ahh, nice progress there, i did try doing wide grip, but it kinda focus too much around the part between my shoulders and my pecs, definitely didn't feel too good for me, hence i resort with closed grips