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Kaspersky's Workout Thread, Strength Training - 5/3/1
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TSkaspersky-fan
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 Apr 1 2009, 11:36 PM
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QUOTE(pizzaboy @ Mar 30 2009, 08:44 AM) No. What makes me so different from you that I can train 9-10 times a week, with 5 sessions of maximal attempts of classic lifts and 5 maximal strength works, and still jump out of bed the next day to go to classes and plan my workshop? I don't take steroids. NuOOO~ Would never do such a thing  It's merely adaptation. I'm not asking you to ramp up from 100KG's x 3 x 10 to 100KG x 5 x 1231452 instantly. Just take your time to increase. If it feels light, then add more weights and reps. I always believe in this. Unless you're doing isolation stuff like lateral raises where you just can't fight gravity that well and use major weights, I feel you should always lift heavy. OR as heavy as yuo can. Definitions of heavy is relative. Heh...that's why I can charge even American coaches when they ask me about employing Chinese training. I figured that when a lifter of the American team told me, I could charge for these info  w00t, thanks for your tip  |
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TSkaspersky-fan
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Apr 1 2009, 11:41 PM
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Arms day 01-04-2009Db concentration curls(per arm weight) 25lbs x 12 25 x 10 + 20 x 2 25 x 8 + 20 x 3 25 x 6 + 20 x 3 ---> today seems a lil more difficult...might be due to the short sleep *superset with* DipsBW x 12 BW x 12 BW x 12 BW x 12 EZ bar curl40lbs x 12 40 x 11 40 x 12 *superset with* Closed grip bench press55lbs x 12 65 x 12 75 x 12 Db curls(per arm weight) 15lbs x 12 15 x 17 15 x 18 *superset with* Overhead db triceps extensions30lbs x 12 30 x 15 35 x 12 Duration of workout: 54mins Cardio HIIT 30 minsNotes: - seemed a lil more weaker this week, and went to gym around 6:15...so surprised not many ppl were there  april fools day perhaps 
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TSkaspersky-fan
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Apr 3 2009, 01:24 AM
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Shoulder/Abs day 02-04-2009
Standing barbell shoulder press
45lbs x 10
55 x 10
65 x 10
70 x 5 x 2
Db shoulder press(per arm weight)
25lbs x 8
20 x 10 x 3
Bent over rear delt(per arm weight)
10lbs x 15
10 x 12
10 x 10
10 x 14
Db lateral raise(per arm weight)
10lbs x 15
10 x 12 x 2
15 x 5 + 10 x 6
Abs crunch
BW x 12 x 3
Reverse crunch
BW x 15
BW x 12
BW x 10
Declined situps
BW x 20 x 3
Rest between each sets: avg 1min
Duration of workout: 62mins
Cardio HIIT 30 mins
Note:
- shoulder press got weaker
- should i dump off cardio / reduce it? lol...im trying to lose fat and gain muscle at the same time...any other appropriate actions needed?
This post has been edited by kaspersky-fan: Apr 3 2009, 01:25 AM
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TSkaspersky-fan
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Apr 4 2009, 01:51 AM
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Legs day 03-04-2009
Squats
45lbs x 10
80 x 10
105 x 10
135 x 5
155 x 5 x 4
Calf presses
230lbs x 20
270 x 20
300 x 20
300 x 15
300 x 16
Leg extensions
45kgs x 10
47.5 x 10
50 x 12 x 2
Leg curls
47.5kgs x 12
50 x 12
52.5 x 12
50 x 9
Rest between each sets: avg 1min
Duration of training: 54mins
Notes:
- need to improve squats
This post has been edited by kaspersky-fan: Apr 4 2009, 11:40 PM
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TSkaspersky-fan
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Apr 4 2009, 11:40 PM
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Back day 04-04-2009
Deadlift
65lbs x 10
85 x 10
105 x 5
125 x 5
165 x 5
185 x 3
205 x 2
185 x 5 x 3
Barbell rows
60 x 12 x 3
Wide grip pulldowns
16.5kgs x 13
20 x 10
13 x 15
16.5 x 10
Cable rows(per arm)
33kgs x 12
40 x 10
33 x 12
26 x 15
Closed grip pulldowns
23.5kgs x 12
20 x 12 x 2
16.5 x 15
Dumbbell shrugs(per arms)
30lbs x 12 x 2
Machine shrugs
155lbs x 12
165 x 15
Rest between each sets: 55secs
Duration: 77mins
Notes:
- some exercise got weaker... z
This post has been edited by kaspersky-fan: Apr 4 2009, 11:40 PM
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TSkaspersky-fan
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Apr 6 2009, 12:13 AM
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Chest day 05-04-2009
Flat db bench press(per arm)
25lbs x 15
30 x 12 x 2
35 x 12
40 x 10
20 x 12
Inclined barbell bench press
45lbs x 12
55 x 12
70 x 10
80 x 10
Cable crossovers(per arm)
8.75 x 12 x 2
11.25 x 12
13.75 x 9
Declined machine chest press(per arm)
30kgs x 10
27.5 x 11
25 x 12
20 x 15
Declined barbell bench press
45lbs x 10
65 x 11
90 x 8
Duration of training: 70mins
Cardio HIIT 30 mins
Rest between each sets: around 60 secs
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TSkaspersky-fan
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Apr 7 2009, 01:44 AM
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QUOTE(jamis @ Apr 6 2009, 05:14 PM) Dude u r getting stronger, nice to see that. Rare individuals who do squat and deadlift in TF hehe. hmm, i don't know about that... strength kinda fluctuates with different days.... QUOTE(mofonyx @ Apr 6 2009, 06:57 PM) HIIT after training? Are you doing 5 day weeks that you don't have an option otherwise? I'd do HIIT on rest days. Lift days are for lifting, cardio days are for cardio. I wouldn't squeeze both together. yup 5day body split per week, hence i dont really have much choice... |
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TSkaspersky-fan
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Apr 8 2009, 10:25 PM
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Arms day 08-04-2009
Db concentration curls(per arm weight)
25lbs x 12
25 x 9 + 20 x 3
25 x 8 + 20 x 2
25 x 5 + 20 x 3 ---> bleh, dropped again... am i doing too much cardio? lol
*superset with*
Dips
BW x 13
BW x 13
BW x 12
BW x 11
EZ bar curl
30lbs x 15
40 x 12
40 x 12
*superset with*
Closed grip bench press
55lbs x 12
65 x 12
75 x 12
Db curls(per arm weight)
20lbs x 12 x 3
*superset with*
One arm overhead db triceps extensions
10lbs x 15
15 x 10
15 x 8
15 x 6
Duration of workout: 60mins
Cardio HIIT 30 mins
Notes:
- seemed more weaker this week again :| oh oh why? zzz
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TSkaspersky-fan
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Apr 9 2009, 11:49 PM
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QUOTE(JonYeap @ Apr 9 2009, 03:04 AM) could be too, for that day...i slept 4 hours...then wake up 1 hr...then sleep 4 hrs again lol |
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TSkaspersky-fan
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Apr 10 2009, 12:01 AM
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Shoulder/Abs day 09-04-2009
Db shoulder press(per arm weight)
15lbs x 15
20 x 12 x 2
25 x 12
Seated barbell shoulder press
45lbs x 15
55 x 12
65 x 10
75 x 5
55 x 8
45 x 10
Bent over rear delt(per arm weight)
15lbs x 8
10 x 15
10 x 12
10 x 11
Db lateral raise(per arm weight)
10lbs x 15
15 x 7 + 10 x 5
10 x 12
15 x 4 + 10 x 6
Declined situps
BW x 21 x 3
Abs crunch
BW x 12 x 3
Reverse crunch
BW x 12
BW x 12
BW x 15
Rest between each sets: avg 1min
Duration of workout: 68mins
Note:
- decided to skip cardio today..... and finally get a chance to use the seated barbell press...some donkey been hogging it for weeks!
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TSkaspersky-fan
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Apr 11 2009, 01:18 AM
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Legs day 10-04-2009
Leg press
180lbs x 10
230 x 10
250 x 10 x 10
Leg extensions
47.5kgs x 12
50 x 10
45 x 12
40 x 12
Calf presses
250lbs x 20
290 x 20
310 x 20
310 x 15
310 x 16
310 x 20
Leg curls
47.5kgs x 12
40 x 12
42.5 x 12
45 x 12
Rest between each sets: avg 50secs
Duration of training: 51mins
Notes:
- felt rather lazy today, so i tone down a bit on leg curls and extension....
This post has been edited by kaspersky-fan: May 2 2009, 01:45 AM
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TSkaspersky-fan
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Apr 12 2009, 02:34 AM
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Back day 11-04-2009
Deadlift
65lbs x 10
85 x 10
105 x 5
125 x 5
165 x 5
185 x 3
205 x 2
215 x 1
185 x 5 x 3
Barbell rows
60lbs x 12 x 2
70 x 10 x 2
Wide grip pulldowns
16.5kgs x 15
20 x 12
16.5 x 12 x 2
Cable rows(per arm)
40kgs x 12
33 x 13 x 2
40 x 12
Closed grip pulldowns
23.5kgs x 12
20 x 12
23.5 x 12
28.5 x 6 + 23.5 x 6
Machine shrugs
165lbs x 10 x 2
Plate shrugs(per arms)
25lbs x 15
35 x 15
Rest between each sets: 60secs
Duration: 84mins
Notes:
- plate shrugs are so much nicer to carry than the dumb bells
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TSkaspersky-fan
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Apr 13 2009, 01:52 AM
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Chest day 12-04-2009
Flat db bench press(per arm)
20lbs x 15
30 x 14
35 x 12
40 x 12 x 2 <--felt a bit dog heavy
25 x 12
Inclined barbell bench press
45lbs x 12
60 x 12
75 x 10
85 x 10
Cable crossovers(per arm)
8.75 x 12
11.25 x 12 x 2
13.75 x 10
16.25 x 10
Declined machine chest press(per arm)
30kgs x 13
30 x 10
30 x 9
Declined barbell bench press
65lbs x 12
80 x 10
Duration of training: 78mins
Cardio HIIT 30 mins
Rest between each sets: around 60 secs
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TSkaspersky-fan
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Apr 14 2009, 07:00 PM
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Arms day 14-04-2009
Db concentration curls(per arm weight)
25lbs x 12
25 x 10 + 20 x 2
25 x 8 + 20 x 4
25 x 7 + 20 x 2
*superset with*
Dips
BW x 15
BW x 12
BW x 14
BW x 11
EZ bar curl
50lbs x 5 + 40 x 7
40 x 12
40 x 11
*superset with*
Closed grip bench press
55lbs x 12
70 x 12
80 x 10
Db curls(per arm weight)
20lbs x 12
15 x 16
15 x 20
*superset with*
Overhead db triceps extensions
30lbs x 12 x 2
35 x 12
One arm --> 15lbs x 7
Duration of workout: 59mins
Cardio HIIT 30 mins
Notes:
- z
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TSkaspersky-fan
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Apr 17 2009, 12:41 AM
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Shoulder/Abs day 16-04-2009
Db shoulder press(per arm weight)
20lbs x 12 x 2
25 x 10 x 2
Seated barbell shoulder press
45lbs x 15
55 x 13
65 x 10
75 x 5 x 2
65 x 8
45 x 12
Bent over rear delt(per arm weight)
15lbs x 10
15 x 8
10 x 16
10 x 15
Db lateral raise(per arm weight)
15lbs x 8
10 x 12
15 x 5 + 10 x 7
10 x 12
Declined situps
BW x 21 x 3
Reverse crunch
BW x 15
BW x 12
BW x 12
Abs crunch
BW x 12 x 3
Rest between each sets: avg 1min
Duration of workout: 68mins
Note:
- decided to skip cardio today again... so many assignments to nail -__-"
Legs day 17-04-2009 --> i forget to add in....and i have erased previous entry data -____________-"""
*can only recall i did squat of up to 165lbs x 5 x 4
This post has been edited by kaspersky-fan: Apr 25 2009, 03:22 AM
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TSkaspersky-fan
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Apr 19 2009, 01:13 AM
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Back day 18-04-2009
Deadlift
65lbs x 10
85 x 10
105 x 5
125 x 5
165 x 5
185 x 5
205 x 3
215 x 1
185 x 5 x 3
Barbell rows
60lbs x 12
60 x 15
70 x 10
70 x 12
Wide grip pulldowns
20kgs x 12 x 2
16.5 x 12
23.5 x 5 + 20 x 7
Cable rows(per arm)
40kgs x 10
33 x 15
40 x 12
47 x 8
Closed grip pulldowns
23.5kgs x 10
20 x 12 x 2
28.5 x 5 + 23.5 x 5
Plate shrugs(per arms)
25lbs x 15
45 x 12
Machine shrugs
155lbs x 12
165 x 12
Rest between each sets: 70secs
Duration: 92mins
Notes:
- really tired today...so i didnt realise i took longer time overall :/
This post has been edited by kaspersky-fan: Apr 19 2009, 01:14 AM
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TSkaspersky-fan
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Apr 20 2009, 12:26 AM
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Chest day 19-04-2009
Flat db bench press(per arm)
20lbs x 15
30 x 12
35 x 12
40 x 12
45 x 10 <-------------- woh..felt dog heavy....
25 x 12
Inclined Smith barbell bench press
45lbs x 13
65 x 12
85 x 12
95 x 10
Cable crossovers(per arm)
8.75kgs x 12
11.25 x 12
13.75 x 12
11.25 x 10
Declined machine chest press(per arm)
30kgs x 12
30 x 12
32.5 x 8
Hammer Strength bench press
45lbs x 12
45 x 4
45 x 6
35 x 10
Duration of training: 69mins
Cardio HIIT 30 mins
Rest between each sets: around 60 secs
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TSkaspersky-fan
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Apr 21 2009, 11:17 PM
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QUOTE(diablokun @ Apr 20 2009, 10:59 AM) it's been half year of training edi brah...time for some pictures...  lol.... not much improvement just yet... let me train more first |
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TSkaspersky-fan
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Apr 21 2009, 11:26 PM
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Arms day 21-04-2009
Db concentration curls(per arm weight)
30lbs x 7 + 25 x 5
30 x 5 + 25 x 5
30 x 4 + 25 x 3
25 x 7
*superset with*
Dips
BW x 15
BW x 15
BW x 12
BW x 13
Db curls(per arm weight)
20lbs x 12 x 3
*superset with*
Overhead db triceps extensions
30lbs x 12 x 2
35 x 12
EZ bar curl
50lbs x 7 + 40 x 5
40 x 12
40 x 10
*superset with*
Closed grip bench press
55lbs x 12
70 x 10
80 x 6 x 2
Duration of workout: 54mins
Cardio HIIT 30 mins
Notes:
- zzzzzzzzzz
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TSkaspersky-fan
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Apr 24 2009, 02:09 AM
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Shoulder/Abs day 23-04-2009
Db shoulder press(per arm weight)
20lbs x 12
20 x 15
25 x 10 x 2
Bent over rear delt(per arm weight)
10lbs x 16
10 x 12
10 x 13 x 2
Db lateral raise(per arm weight)
10lbs x 13
10 x 12 x 3
Seated barbell shoulder press
45lbs x 15
55 x 12
65 x 10
75 x 5
80 x 3
65 x 8
45 x 15
Declined situps
BW x 21 x 3
Abs crunch
BW x 12 x 3
Reverse crunch
BW x 13
BW x 14
BW x 18
Rest between each sets: avg 1min
Duration of workout: 72mins
Note:
- damn...keep waiting for a hogger...wasted time :s
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