Date: Jan/17/2009
Total Workout Duration: 50 mins

Back [18 sets]
+ Triceps [6 sets]

BB Row
WUS: 10kgs x 12 x 2
20kgs x 10
40kgs x 10
25kgs x 12

Cable Front Lat Pulldown
40lbs x 10
50lbs x 10
60lbs x 10
40lbs x 10

Deadlift
40kgs x 10
50kgs x 8
65kgs x 8

DB Row
10kgs x 10 x 3

Back Extension
5kgs (Plate) x 10 x 3

Cable Triceps Pulldown
30lbs x 10
40lbs x 10
50lbs x 10

DB Triceps Extension
7.5kgs x 10 x 3

Date: Jan/19/2009
Total Workout Duration: 50 mins
Tag: Sigh… lembap lah…

Legs [14 sets]
+ Forearms [4 sets]

BB Squat
WUS - 15kgs x 10 x 2

DB Lunges
10kgs (per arm) x 10 x 3

Cable Legs Extension
40lbs x 12 x 3

Standing Leg Curl
15lbs x 10 x 3

BB Calf Raise
15kgs x 15 x 3

DB Wrist curl
7.5kgs (per arm) x 10 x 4

Haha... wat happened ? Y lembap ?

low weights... haha..

Date: Feb/21/2009
Total Workout Duration: 53 mins
Tag: Workout from Home

Abs [14 sets]
+ Shoulders [6 sets]

DB Two-handed Wood-Chop (with alternate leg split forward)
4.5kg x 20 x 3

Crunches
BW x 15 x 4

DB Deadlift
12.5kg (per arm) x 15 x 3

DB Side Bend
4.5kgs (per arm) x 20 x 4

DB Arnold Press
Drop-set: 12.5kgs (per arm) x 8 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

Date: Feb/23/2009
Total Workout Duration: Approx. 45 mins
Tag: Saja nia…

Cardio [10 mins] + Shoulders [6 sets] + Traps [7 sets]

Jogging – 10mins

DB Front Delt Raise
DS: 12.5kgs (per arm) x 8 x 3 + 4.5kgs (per arm) x 10 x 3

DB Shrugs
12.5kgs (per arm) x 12 x 3

DB Upright Row
4.5kgs (per arm) x 20 x 4

DB Rear Delt Row
4.5kgs (per arm) x 20 x 3

This post has been edited by yongbn: Feb 23 2009, 07:51 PM

Date: Feb/24/2009
Total Workout Duration: 44 mins

Chest [9 sets] + Back [9 sets]

Smith Machine BB Bench Press
20kgs x 10
40kgs x 10
30kgs x 10

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

DB Incline Press
12.5kgs (per arm) x 10 x 3

BB Bent over row
15kgs x 10
25kgs x 10
30kgs x 10

DB Single-arm Bent over row
7.5kgs x 12 x 3

BB Leg straight Deadlift
5kgs x 10 x 3

Date: Feb/26/2009
Total Workout Duration: 52 mins

Legs & Calves [11 sets]
+ Biceps… for fun [3 sets]
+ Cardio [10 mins]

Smith Machine BB Squat
WUS – 20kgs x 10 x 2
40kgs x 10
60kgs x 10
80kgs x 8

BB Front Squat + DB Lunges
SS#1 – 5kgs x 10 + 10kgs (per arm) x 10
SS#2 & SS#3 – 7.5kgs x 10 + 12.5kgs (per arm) x 10

DB Standing Calf Raise
10kgs x 12
7.5kgs x 15 x 2

Standing BB Preacher Curl
20kgs x 10
[someone slotted in and stole the BB… cis bedebah]

Standing BB Curl
20kgs x 10 x 2

Jogging – 10 mins

Date: Feb/28/2009
Total Workout Duration: 45 mins
Tag: Workout from Home

Shoulders [16 sets] + Traps [3 sets]
+ Biceps [6 sets]

DB Shoulder Press [WUS]
4.5kgs (per arm) x 10 x 2

DB Front Raise
12.5kgs (per arm) x 10 x 3

“Back-to-Back” [B2B] DB Biceps Curl to Arnold Press
4.5kgs (per arm) x 10 x 3

DB Side Lateral Raise
12.5kgs (per arm) x 10 x 4

DB Bent-over Rear Delt Raise [LWHR]
4.5kgs (per arm) x 10 x 4

DB Hammer Curl [DS]
12.5kgs (per arm) x 8 x 3 + 4.5kgs (per arm) x 12 x 3

DB Shrugs
12.5kgs (per arm) x 10 x 3

Date: Mar/08/2009
Total Workout Duration: 44 mins
Tag: Workout from Home, Javorek Complex

Shoulders [4 sets of 36 reps each]
+ Back [6 sets]

Warm-up - 5 mins of light cardio

Javorek Complex – Shoulders (for conditioning & endurance)
4 sets of:
DB Arnold Press – 4.5kgs (per arm) x 6
DB Side Lateral Raise – 4.5kgs (per arm) x 6
DB Alternate Arm Front Raise – 4.5kgs (per arm) x 6
DB Bent-over Rear Delt Row – 4.5kgs (per arm) x 6
DB Shrugs – 4.5kgs (per arm) x 6
DB Upright Row – 4.5kgs (per arm) x 6

DB Bent-over Row
12.5kgs (per arm) x 10 x 3

DB Deadlift
12.5kgs (per arm) x 10 x 3

This post has been edited by yongbn: Mar 8 2009, 09:00 PM

OMG OMG, how does the complex feel??
Does it do any good??

Not bad.. n exciting.. hehe.. but it's very tiring.. For starters, use low weights so that you can keep your form in-checked (perfect form).

I do, do snatch complexes and clean and jerk complexes, for fun. This guy's complexes, I've not read much about it's usagae yet.

What are complexes? Like giant sets?

Combining multiple exercises in a single set. Thus, we are seeing huge number of reps in a single set. One of the popular one is Javorek Complex, which is targetting for your shoulders and traps. I find it as a good twist in a workout program

Date: Mar/10/2009
Total Workout Duration: 35 mins
Tag: Oh.. lembap…

Abs [3 sets]
+ Back [6 sets] + Chest [6 sets]

Leg Raise + Crunches [SS]
BW x 8 x 3

BB Bent-over Row
10kgs x 12
15kgs x 12
20kgs x 12

DB Incline Press
10kgs (per arm) x 10 x 3

Cable Lat Pulldown
40lbs x 10
50lbs x 10
60lbs x 10

DB Flyes
7.5kgs (per arm) x 3

This post has been edited by yongbn: Mar 10 2009, 09:13 PM

Haa.. malas ha. Today's workout muz b the shortest !

Mayb u shld deposit $100 into my a/c, everytime u say lembap i deduct $10 ahha..

haha... yeah... ke-lazy-an yg dahsyat today

Date: Mar/11/2009
Total Workout Duration: 55 mins

Legs [14 sets]
+ Shoulders [9 sets]

Smith Machine BB Squat
20kgs x 10
30kgs x 10
40kgs x 10
60kgs x 10
70kgs x 6
80kgs x 8

BB Squat
10kgs x 30

Cable Leg Extension
20lbs x 10
30lbs x 10
40lbs x 10
50lbs x 10

DB Calf Raise
7.5kgs x 10 x 3

BB Front Raise
10kgs x 10 x 3

DB Side Lateral Raise
7.5kgs (per arm) x 10
[Drop-set] 15kgs (per arm) x 4 + 7.5kgs (per arm) x 6
[Drop-set] 7.5kgs (per arm) x 6 + 5kgs (per arm) x 8

DB Seated Bent-over Rear Delt Raise
5kgs (per arm) x 10 x 3

This post has been edited by yongbn: Mar 11 2009, 11:12 PM

Date: Mar/17/2009
Total Workout Duration: 56 mins

Chest [12 sets]
+ Arms [12 sets]

Smith Machine BB BP
20kgs x 10
30kgs x 10
40kgs x 8

DB Incline Press
15kgs (per arm) x 10 x 3

DB Flyes
7.5kgs (per arm) x 10
10kgs (per arm) x 10
15kgs (per arm) x 8

DB Pullover
10kgs x 10 x 3

BB Biceps Curl
10kgs x 10
17.5kgs x 10
20kgs x 10

DB Single-arm Concentrated Preacher Curl
7.5kgs x 8 [Full stretch]
7.5kgs x 10 [Half stretch]
7.5kgs x 12 [Half stretch]

DB Single-arm Incline Biceps Curl
5kgs x 10 x 3

BB Hammer Curl
5kgs x 10 x 3