Shoulder/Abs day 12-02-2009

Db shoulder press(per arm weight)
20lbs x 12
20 x 10 x 3

Bent over rear delt(per arm weight)
5lbs x 12
10 x 10 (bad form)
5 x 14
5 x 15

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

Seated machine shoulder press(per arm weight)
25kgs x 15
30 x 10 x 2
25 x 12

Declined situps
BW x 20 x 3

Abs crunch
BW x 12 x 2

Weighted crunch
35kgs x 15
45 x 12

Reverse crunch
BW x 12
BW x 10 x 2


Rest between each sets: avg 50secs

Duration of workout: 59mins

Cardio 30 mins

Note:
-felt tired today :/

This post has been edited by kaspersky-fan: Feb 13 2009, 12:53 AM

Legs day 13-02-2009

Machine leg press
180lbs x 10
230 x 10
250 x 10 x 10

Leg curls
37.5kgs x 15
40 x 11
37.5 x 10
35 x 15

Leg extensions
40kgs x 12
42.5 x 15
45 x 12
45 x 15

Calf presses
95kgs x 20
115 x 20
130 x 22
135 x 15


Rest between each sets: avg 45secs

Duration of training: 48mins

Cardio HIIT 30 mins

This post has been edited by kaspersky-fan: Feb 14 2009, 07:24 PM

Back day 14-02-2009

Barbell rows
50lbs x 15
50 x 12
60 x 12
60 x 13

Wide grip pulldowns
20kgs x 12
16.55 x 14
16.5 x 13
16.5 x 12 x 2

Seated cable rows
47kgs x 8
40 x 9
33 x 10 x 2
26 x 14

Closed grip pulldowns
23.5kgs x 10
20 x 12
23.5 x 10
20 x 10
16.5 x 16

Deadlift
85lbs x 10
105 x 10
125 x 10
145 x 10 <--- last rep is bad...losing grip

Dumbbell shrugs
30lbs x 12
35 x 12

Machine shrugs
155lbs x 10
155 x 11

Rest between each sets: 46secs

Duration: 65mins

Cardio 30 mins

Notes:
-deadlifts...grip was bad, will try with a glove next week

This post has been edited by kaspersky-fan: Feb 15 2009, 01:08 AM

Chest day 15-02-2009

Flat db bench press(per arm)
25lbs x 15
30 x 12
35 x 12 x 2

Declined machine chest press(per arm)
45lbs x 20
65 x 20
*change to another machine*
30kgs x 11
30 x 10 x 2
27.5 x 10

Db flyes(per arm)
15lbs x 15
15 x 12 x 3 <-- palms were painful...decided to take it easy this week

Inclined db press(per arm)
15lbs x 12
20 x 12
25 x 10 x 2

Duration of training: 54mins

Cardio HIIT 30 mins

Rest between each sets: around 50 secs


Notes:
- wrist a lil pain today...hope this 2 days break it would get better

This post has been edited by kaspersky-fan: Feb 16 2009, 01:45 AM

Arms day 18-02-2009

Db concentration curls(per arm weight)
25lbs x 12
20 x 16
25 x 7 + 20 x 5
25 x 6 + 20 x 4

*superset with*

Dips
BW x 15
BW x 15
BW x 12
BW x 11


EZ bar curl
40lbs x 11
30 x 20
40 x 10

*superset with*

Closed grip bench press
60lbs x 12
65 x 13
70 x 12


Db curls(per arm weight)
20lbs x 11
20 x 10
20 x 5 + 10x20

*superset with*

Overhead db triceps extensions
30lbs x 11
30 x 12
35 x 10



Duration of workout: 60mins

Cardio HIIT 20 mins


Notes:
- weight dropped again, so odd...up and down up and down lately, what does that means?

I'm not good with giving advice but since you're on darklight's HVT, here's something darklight would probably say to you: Don't worry about not making PRs, if you feel that you're not up for it today, just reduce the weights and increase the reps instead. Its instinctual!

Yeah, i got that advice from him too...so at least i know what to do now

Shoulder/Abs day 19-02-2009

Seated barbell shoulder press
45lbs x 15
55 x 15
65 x 10
65 x 6 + 55 x 6

Db lateral raise(per arm weight)
10 x 20
10 x 13
10 x 15
10 x 16

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

Db shoulder press(per arm weight)
20lbs x 10
25 x 10
25 x 7 + 20 x 5
25 x 5 + 20 x 3

Declined situps
BW x 20 x 3

Reverse crunch
BW x 15
BW x 12 x 2

Abs crunch
BW x 13 x 2
BW x 10


Rest between each sets: avg 60secs

Duration of workout: 63mins

Cardio HIIT 20 mins

Note:
-some donkey hogging the 15lbs...else i would have do for some db lateral raise

Legs day 20-02-2009

Barbell Squat
45lbs x 10
80 x 10
105 x 10
135 x 10 x 3
125 x 10

Leg extensions
45kgs x 16 x 2
47.5 x 12 x 2

Calf presses
230lbs x 25
280 x 25
280 x 20
300 x 22

Leg curls
40kgs x 12
40 x 10
37.5 x 15
37.5 x 10

Rest between each sets: avg 1min

Duration of training: 52mins

Cardio HIIT 20 mins


Notes:
- barbell squat pr dropped again :/ ... should have do more lower weight sets..to pump up the volume....but i was breathing heavily the moment i arrived at the last set of squats.... damn...if only i could squat each week...

This post has been edited by kaspersky-fan: Feb 22 2009, 01:51 AM

Back day 21-02-2009

Barbell rows
50lbs x 20
60 x 15
60 x 12
60 x 13

Wide grip pulldowns
20kgs x 12
20 x 10
16.5 x 20
16.5 x 17

Seated cable rows
47kgs x 7
40 x 11
40 x 10
33 x 15

Closed grip pulldowns
23.5kgs x 12
20 x 16
20 x 12
16.5 x 15

Deadlift
65lbs x 15
85 x 15
105 x 10
125 x 10

Machine shrugs
135lbs x 9
135 x 10
135 x 7

Dumbbell shrugs
25lbs x 12
35 x 15

Rest between each sets: 50secs

Duration: 69mins

Cardio HIIT 20 mins

Notes:
-used gloves, better grip i suppose

Chest day 22-02-2009

Flat db bench press(per arm)
25lbs x 17
30 x 15
30 x 12 x 2 <--- wrist a lil pain..decided to go easy on this

Declined machine chest press(per arm)
32.5kgs x 12
32.5 x 10
30 x 9
25 x 10
20 x 13

Db flyes(per arm)
15lbs x 15
15 x 12
20 x 10
20 x 12

Inclined machine press(per arm)
15lbs x 20
17.5 x 15
20 x 11

Inclined db press(per arm)
20lbs x 12 x 3

Duration of training: 50mins

Cardio HIIT 20 mins

Rest between each sets: around 50 secs


Notes:
- need more muscle mind connection with db incline and flat press

This post has been edited by kaspersky-fan: Mar 30 2009, 12:48 AM

Arms day 26-02-2009

Db concentration curls(per arm weight)
25lbs x 12
25 x 10 + 20 x 2
25 x 7 + 20 x 5
25 x 5 + 20 x 5

*superset with*

Dips
BW x 15
BW x 15
BW x 13
BW x 11


EZ bar curl
40lbs x 10
40 x 12 x 2

*superset with*

Closed grip bench press
55lbs x 15
65 x 15
75 x 10


Db curls(per arm weight)
20lbs x 10
20 x 5 + 15 x 5
15 x 15

*superset with*

Overhead db triceps extensions
30lbs x 11
30 x 15
35 x 10



Duration of workout: 49mins

Cardio HIIT 20 mins


Notes:
- argh...caught a flu these few days...thats why i delayed my arms workout by a day :/ ...

Shoulder/Abs day 27-02-2009

Machine shoulder press
30kgs x 15
32.5 x 10
30 x 12
25 x 17

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

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

Db lateral raise(per arm weight)
15 x 8
10 x 12
10 x 15
10 x 12 x 2

Reverse crunch
BW x 17
BW x 15
BW x 11

Abs crunch
BW x 15 x 3

Declined situps
BW x 13
BW x 10


Rest between each sets: avg 50secs

Duration of workout: 55mins

Cardio HIIT 20 mins

Note:
-decided to skip legs day for this week :/ ... thanks to sick rest on wed

This post has been edited by kaspersky-fan: Feb 28 2009, 01:21 AM

bro.. im not expert to give u an advise.. but IMHO.. u did a alot of cardio.. then, u expect to grown.. how come like that.. cardio will burn ur fat,.. worse, if not enough nutrition, it will burn ur muscle.. make sure u eat enough and train hard.. i did read ur post in darkie thread.. so i think that why ur chest keep shrinking.. just my humble opinion..

20 mins of cardio is too much? .... i didnt know...thought it was little....

mind to post your daily meal intake detail?

but u did it everyday.. just my 2cent.. heeee

I used to do cardio a lot last time as well.... Dropped it in the end so as to avoid burning myself out. Still don't know if that was a good decision or not though... Anyway try not to do cardio continuously day after day, you need some rest in between too.

todays meal a bit out lol

11 am: milk(1 glass)
12pm: chicken rice
3pm: grapes, oats and milk
6pm: dim sum and pau
11pm: whey
11:30pm: dim sum

dim sum- all steamed choices, except the wu gok

---

Added on March 1, 2009, 12:28 amhaha, im trying to lose more fat, but gain muscle :/ ... i want to do it both simultaneously, but guess it wont be that simple

---

Added on March 1, 2009, 12:29 amAh...then I shall make it alternate days for cardio....its quite tiring at times, but i like the rush of blood it gives me after done doing it

This post has been edited by kaspersky-fan: Mar 1 2009, 12:29 AM

Back day 28-02-2009

Barbell rows
50lbs x 20
50 x 15 x 2
50 x 12 x 2 <---- i dont know why but strength has dropped compared to last week

Wide grip pulldowns
20kgs x 12
16.5 x 15
20 x 10
16.5 x 14
13 x 15 <---- i dont know why but strength has dropped compared to last week, felt like much heavier, z

Seated cable rows
33kgs x 12 x 2
26 x 15
19 x 15 <---- i dont know why but strength has dropped compared to last week

Closed grip pulldowns
23.5kgs x 10
16.5 x 15 x2
20 x 12

Deadlift
65lbs x 16
85 x 16 x 2

Plate shrugs(per arms)
35 x 15 x 2
25 x 5
10 x 20

Rest between each sets: 50secs

Duration: 63mins

Notes:
-strength dropped for most exercises, everything felt dog heavier....why? zzzzzzzzzzzzzzzzzzzzzzzz
-i feel that my strength has dropped a lot compared to when im doing rippetoe lol....is that how its suppose to go? :/

This post has been edited by kaspersky-fan: Mar 1 2009, 12:41 AM