Let the Game begins...

Date: Jan/02/2009
Total Workout Duration: 54mins
Goal: Back to training after long break. Assess strength and capability w/o gym partner

*** Note: CE: Compound exercise, IE: Isolation exercise, WUS: Warm-up Set
(Keep CE > IE, WUS ≤ 2)

Chest [#CE: 3; #IE: 1; Total # of sets: 15]
+ Calves + Forearms

DB Incline Press:
WUS – 20kgs x 10 x 2
30kgs x 10 x 3
15kgs x 10

BB Bench Press:
20kgs x 10
30kgs x 10
20kgs x 10

BB Flyes (Low Reps Exercise):
15kgs x 6
20kgs x 6
25kgs x 6

Cable Crossover:
30kgs x 10 x 2
20kgs x 12

BB Calves Raise:
WUS – 10kgs x 12 x 2
25kgs x 12 x 4

DB Wrist Curl:
15kgs x 12 x 6

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Added on February 3, 2009, 8:41 pmDate: Jan/03/2009
Total Workout Duration: 56 mins
Goal: Assess strength and capability

Back [#CE: 4; #IE: 2; Total # of Sets: 21]
+ Abs [Total # of Sets: 10]

Cable Front Lat Pulldown
WUS – 40lbs x 10
50lbs x 10
60lbs x 10
70lbs x 10

BB Row
20kgs x 10
30kgs x 10
40kgs x 10

Deadlift (Low Rep Exercise)
30kgs x 6
40kgs x 6
50kgs x 6

Cable Rear Neck Pulldown
40lbs x 10
50lbs x 10
60lbs x 10
70lbs x 10

Single-arm DB Row
7.5kgs x 10
10kgs x 10
12.5kgs x 10

Back Extension
BW x 10
5kgs (Plate) x 8 x 3

Crunches
8 x 6

Sit-up
10 x 4

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Added on February 4, 2009, 9:09 amGuys, any good exercises for Forearms you can recommend me?

This post has been edited by yongbn: Feb 21 2009, 07:34 PM

What's your weight bro?

btw u can unstick your post by clicking the unstick my post at options when u reply.

for forearms use heavy weight wif low reps.. can even train them every hour..when watching tv etc etc.. use grips.

Err.. about 65 +/- 1kg..

Oh, I see. Ha ha.. thanks!

Alright.. If I am not wrong, use "fatter" DBs will target more on the forearms than normal size ones.. thanks for your inputs!

Date: Jan/04/2009
Total Workout Duration: 52 mins
Goal: Assess strength and capability

Shoulders [13 Sets]
+ Traps [6 Sets]
+ Forearms [6 Sets]

Smith Machine Shoulder Press:
WUS – 20kgs x 8 x 2
30kgs x 10
32.5kgs x 10

DB Side Lateral:
15kgs x 10
20kgs x 10
25kgs x 10

DB Rear Shoulder Raise:
10kgs x 10
15kgs x 10
20kgs x 10

Single-arm DB Front Raise (Low Rep Exercise):
7.5kgs x 6
10kgs x 6
12.5kgs x 6

Superset – DB Shrugs & BB Upright Row
DB Shrugs:
25kgs x 10 x 3

BB Upright Row:
10kgs x 8 x 3

DB Wrist Curls:
7.5kgs (per arm) x 10 x 6

Date: Jan/05/09
Total Workout Duration: 56 mins
Goal: Assess strength and capability

Legs [16 Sets]
+ Abs [10 Sets]
+ Forearms [4 Sets]

DB Lunges:
*** Note: A long lunges emphasizes on Glutes, short emphasizes on Quads
WUS - BW x 10
15kgs x 10
20kgs x 10
30kgs x 10

Smith Machine Squat:
20kgs x 10
30kgs x 10
40kgs x 10
50kgs x 10
60kgs x 10

Cable Legs Extension:
40lbs x 10
30lbs x 10 x 3

DB Straight-leg Deadlift:
15kgs x 10
20kgs x 10
25kgs x 10

Crunches
BW x 10 x 6

Sit-up
BW x 10 x 4

DB Wrist Curl:
7.5kgs (per arm) x 4

Bro ur laterals super heavy.. and u can almost squat ur own bodyweight.. how long have u been working out?

Hmm.. have been working out since a few years back, but on and off in between..
Yeah.. For squat, it's best to at least reach your own weight.. I'll try to go more in the next session..

Hey yong, at last u have a journal !

I just started lateral raises. Any tips ? I wanna increase my width. When i reach my shoulder level, the wrist kind of auto twist up so my thumb face up. Is this natural ?

Hey yo, wassup!?
Personally, side lateral is one of the best exercise targetting on lateral delts. Try to push yourself to lift heavier weights from session to the next, in order to gain your delts muscles. But of course, the form must be correct, i.e in perfect form.

Suppose at the top (shoulder level), your form shld b in these way: [1] thumbs slightly titled-off from parallel with the floor (pointing down); [2] forearms dented approx. 10-15degrees from upper arms; and [3] keep elbow higher than your wrist. In short, it should look like you are pouring something with your arms lifted up. Have a look at the snapshop below. Hope it helps:

Date: Jan/08/2009
Total Workout Duration: 55 mins
Tag: Workout from Home

Cardio [20 Mins]
+ Abs [18 Sets]

Cardio:
Jogging – 20mins

Crunches:
BW x 12 x 6

DB Two-handed Wood-Chop (Low-weight, 30sec rest between sets):
4.5kg x 15 x 4

DB Single-arm Overhead Alternating Lunges (Low-weight, 30sec rest between sets):
4.5kg x 15 x 4

DB Deadlift:
12.5kg (per arm) x 15 x 4

I really need to work on my delts properly , esp the left shoulder cos the front delt is bigger than the lateral. Hmm.. must b the elbow, i'm trying out the motion now & its lower than my fist as i'm goin up. I'll try it next week. Thx for your tip !

Ot a bit, is mini genting along the road from airport to relau ? I'm stil trying to find the place.

Sure, no prob! Try with lighter weight first to get the right form.
Yup, that's right. That road, but I don't think there is sign board to lead u there. U r png lang ka?

Yah, was back during cny & wondering wher to hang out. Was impressed with the nice view in fotos. Nxt time then..

Date: Jan/09/2009
Total Workout Duration: 55 mins

Chest [13 sets]+ Biceps [10 sets]

Smith Machine BB Bench Press:
WUS – 20kgs x 10
30kgs x 10
35kgs x 10
40kgs x 10

DB Incline Press (Low-rep exercise):
15kgs (per arm) x 6 x 3

BB Flyes:
7.5kgs (per arm) x 8
10kgs (per arm) x 8
7.5kgs (per arm) x 12

Cable Crossover:
30lbs (per side) x 8 x 3

Standing BB Curl:
10kgs x 10
15kgs x 10
20kgs x 10

Single-arm Seated Incline DB Curl:
7.5kgs (per arm) x 10 x 2
SS: 12.5kgs (per arm) x 6 + 7.5kgs (per arm) x 6

Single-arm DB Concentration Curl [on Preacher bench] (High-rep exercise):
5kgs (per arm) x 12
5kgs (per arm) x 15 x 2

Whoa, your shoulder workout is heavy.

=.= I baru buat 5KG for some of them lol.

haha.. but u have a great list of marathons and runs that u've participated. That's impressive!

Date: Jan/10/2009
Total Workout Duration: 50 mins

Back [17 sets]
+ Triceps [10 sets]

Cable Front Lat Pulldown
WUS – 40lbs x 10
50lbs x 10
60lbs x 10
70lbs x 10

Deadlift
40kgs x 10
50kgs x 8
60kgs x 8

BB Row
15kgs x 10
20kgs x 10
30kgs x 10

Cable Row (High-rep exercise)
60lbs x 12 x 3

Back Extension
BW x 10
5kgs (Plate) x 10 x 3

Cable Triceps Pulldown
40lbs x 10
60lbs x 10
70lbs x 8
40lbs x 12

Narrow-grip BB Bench Press
10kgs x 10 x 3

DB Skull-crusher
2.5kgs (per arm) x 10
5kgs (per arm) x 10 x 2

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Added on February 12, 2009, 9:57 pmDate: Jan/12/2009
Total Workout Duration: 62 mins

Legs & Traps [17 sets]
+ Traps [4 sets]
+ Abs [13 sets]

Sit-up
BW x 12 x 4

Crunches
BW x 10 x 3

DB Side Bend
5kgs (per arm) x 10
7.5kgs (per arm) x 10 x 2

Leg-raise
BW x 8 x 3

DB Lunges
7.5kgs (per arm) x 10
10kgs (per arm) x 10 x 2

BB Squat
10kgs x 10
20kgs x 10 x 2

Cable Legs Extension
40lbs x 12 x 3

Smith Machine BB Shrugs
20kgs x 10
40kgs x 10
60kgs x 10
70kgs x 8

Calves
20kgs x 15 x 4

This post has been edited by yongbn: Feb 12 2009, 09:59 PM

Date: Jan/15/2009
Total Workout Duration: 62mins
Tag: Workout from Home

Cardio [20 mins]
+ Shoulders [6 sets]+ Abs [12 sets]

Jogging – 20mins

DB Arnold Press
Drop-set: 12.5kgs (per arm) x 6 x 3 + 4.5kgs (per arm) x 10 x 3

DB Side Lateral Raise
Drop-set: 12.5kgs (per arm) x 8 x 3 + 4.5kgs (per arm) x 10 x 3

DB Side Bend
4.5kgs (per arm) x 20 x 3

DB Two-handed Wood-Chop (Low-weight, 30sec rest between sets)
4.5kg x 15 x 4

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Added on February 16, 2009, 9:21 pmDate: Jan/16/2009
Total Workout Duration: 74mins

Chest [17 sets]
+ Biceps [10 sets] + Abs (for fun) [3 sets]

Smith Machine BB Bench Press:
WUS – 20kgs x 10
40kgs x 8
50kgs x 6
Followed by BB FW BP:
10kgs x 10 x 2

DB Incline Press:
15kgs (per arm) x 8
12.5kgs (per arm) x 8 x 2

BB Flyes:
10kgs (per arm) x 10
12.5kgs (per arm) x 10
7.5kgs (per arm) x 12

Cable Crossover:
40lbs (per side) x 10
30lbs (per side) x 10 x 2

DB Pull-over:
10kgs x 3

Standing BB Curl:
15kgs x 10
25kgs x 10
20kgs x 10

Seated Alternate-arm Incline DB Curl:
5kgs (per arm) x 12 x 3

DB Hammer Curl:
7.5kgs (per arm) x 10
5kgs (per arm) x 10 x 3

Leg raise + Crunches:
SS: [(BW x 6) + (BW x 8)] x 3


This post has been edited by yongbn: Feb 16 2009, 09:21 PM

Hey, u sure do lots of exercises per day. U don't feel tired ?

Ha ha.. Not always la bro. And since I got the mood, just go thru with the "flow". However, when I opt for more exercises, I will do less sets per exercise. It's also part of my variation method