Date: Mar/23/2009
Total Workout Duration: 44 mins
Tag: Ahh.. Bo lat aaahhhhh….

Back [12 sets]
+ Shoulders & Traps [12 sets]

Cable Lat Pulldown
50lbs x 10
60lbs x 10
70lbs x 10

BB Bent-over Row
20kgs x 10
35kgs x 10
40kgs x 10

BB Deadlift
40kgs x 10
50kgs x 8
55kgs x 8

DB Single-arm Bent-over Row
7.5kgs x 10 x 3

DB Seated Shoulder Press
10kgs x 10 x 3

DB Side Lateral Raise
5kgs (per arm) x 10 [Seated]
7.5kgs (per arm) x 6 + 5kgs (per arm) x 6 [SS Standing & Seated] x 2

DB Shrugs
15kgs x 10 x 3

Date: Apr/10/2009
Total Workout Duration: 41 mins
Tag: It’s Good Friday… and I’m back!

Chest [15sets]

Warm up Set – DB BP: 7.5kgs (per arm) x 10 x 2

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

DB Flyes
7.5kgs (per arm) x 10
12.5kgs (per arm) x 8 x 2
7.5kgs (per arm) x 10

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

DB Pullover
10kgs x 10 x 3

Date: Apr/13/2009
Total Workout Duration: 54 mins

Shoulders [14sets]
+ Traps [3sets] + Forearms [4sets] + Abs [3sets]

Warm up Set – Simplified Javorek’s Complex
DB Arnold Press + Side Lateral + Front Raise + Bent-over Rear Delts Raise + Shrugs
5kgs (per arm) x 6 (each exercise) x 2

[Superset] BB Seated Shoulder Press + DB Seated Arnold Press
10kgs x 10 + 7.5kgs (per arm) x 6
15kgs x 8 + 7.5kgs (per arm) x 6
20kgs x 8 + 7.5kgs (per arm) x 6

DB Side Lateral Raise
10kgs (per arm) x 10
12.5kgs (per arm) x 8
[Drop-set] 10kgs (per arm) x 6 + 5kgs (per arm) x 10

DB Alternate Arms Front Raise
10kgs (per arm) x 10 x 3

DB Bent-over Rear Delts Raise
5kgs (per arm) x 12 x 3

BB Shrugs
15kgs x 10
20kgs x 10
25kgs x 10

DB Wrist Curl
7.5kgs (per arm) x 15 x 4

Sit-up
BW x 12 x 3

Hiy, on this superset thing again. That means u do those 3sets nonstop till all r done ? Dang, where to get all the energy ?

You could lower the weight, just think about the 3 minute rest you get after the superset. Its not that tough. =)

hmm.. u can take rest in btw each superset.. or u also can lower the reps of each exercise as John mentioned, thus ur total reps for one superset will be reduced..

Date: Apr/20/2009
Total Workout Duration: 36 mins

Back [16sets]
+ Forearms [4sets]

Cable Lat Pulldown
Warm Up Set – 40lbs x 10 x 2
60lbs x 8
70lbs x 8

BB Deadlift
20kgs x 10
40kgs x 10
50kgs x 8

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

DB Single arm Bent over Row
5kgs (per arm) x 10
7.5kgs (per arm) x 10
12.5kgs (per arm) x 10
7.5kgs (per arm) x 10

Cable Behind neck Lat Pulldown
40lbs x 10 x 2

DB Wrist Curl
5kgs (per arm) x 12
7.5kgs (per arm) x 15 x 3

Date: Apr/22/2009
Total Workout Duration: 36 mins

Shoulders [17sets]
+ Forearms [4sets] + Abs [6sets]

Sit-up
BW x 15 x 3

Leg raise
BW x 8 x 3

Smith Machine BB Shoulder Press
10kgs x 10
15kgs x 10
20kgs x 10

DB Side Lateral Raise
7.5kgs (per arm) x 10
12.5kgs (per arm) x 8
[Dropset] 10kgs (per arm) x 6 + 5kgs (per arm) x 8

Alternate arm DB Front Raise
10kgs (per arm) x 10 x 2
5kgs (per arm) x 12

DB Shrugs
15kgs (per arm) x 10 x 3

Seated Bent over Rear Delts Raise
5kgs (per arm) x 10 x 3

Simplified Javorek’s Complex
[DB Arnold Press + Side Lateral Raise + Upright Row]
2.5kgs (per arm) x 6 (each exercise) x 2

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

Date: Apr/23/2009
Total Workout Duration: 84 mins

Cardio [20mins]
+ Biceps [10sets] + Abs [6sets] + Forearms [4sets]

Cardio
Jogging – 20mins

Sit-up
BW x 10 x 3

Alternate arms Side Bend
5kgs (per arm) x 12 x 3

BB Biceps Curl
10kgs x 10
20kgs x 10
[Superset with DB Biceps Curl] 20kgs x 6 + 5kgs (per arm) x 6

Seated Incline DB Biceps Curl
5kgs (per arm) x 10 x 3

DB Hammer Curl
7.5kgs (per arm) x 8 x 2
5kgs (per arm) x 8 x 2

DB Wrist Curl
5kgs (per arm) x 15 x 4

Date: Apr/24/2009
Total Workout Duration: 58 mins

Chest [13sets]
+ Triceps [8sets] + Lunges [for fun]

Smith machine BB Bench Press
10kgs x 10
30kgs x 10
40kgs x 10

DB Flyes
5kgs (per arm) x 10
7.5kgs (per arm) x 10
10kgs (per arm) x 10
5kgs (per arm) x 10

DB Incline Press
10kgs x 10 x 3

Cable Crossover
20lbs (per arm) x 10 x 2
30lbs (per arm) x 10

Cable Triceps Extension
30lbs x 10
50lbs x 10
70lbs x 10

BB Triceps Kickback
5kgs (per arm) x 10 x 3

BB Triceps Curl
5kgs (per arm) x 8 x 2

DB Lunges
5kgs (per arm) x 10 x 3

Date: Apr/27/2009
Total Workout Duration: 40 mins

Shoulders [15sets]
+ Forearms [3sets]

DB Seated Shoulder Press
10kgs (per arm) x 10
12.5kgs (per arm) x 8
7.5kgs (per arm) x 10

DB Side Lateral Raise
7.5kgs (per arm) x 10
10kgs (per arm) x 10
5kgs (per arm) x 10

DB Bent-over Rear Delts Raise
5kgs (per arm) x 10 x 2
7.5kgs (per arm) x 8

DB Single arm Front Raise
7.5kgs (per arm) x 10
10kgs (per arm) x 10
5kgs (per arm) x 10

DB Shrugs
10kgs (per arm) x 10
12.5kgs (per arm) x 10
15kgs (per arm) x 10

DB Wrist Curl
10kgs (per arm) x 15 x 3

Date: Apr/30/2009
Total Workout Duration: 26 mins
Tag: Lazyyyyy….

Legs [10sets]

BB Squat – 10kgs x 12 [WUS]

BB Smith Machine Squat
20kgs x 10
40kgs x 10
60kgs x 10

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

DB Lunges
7.5kgs (per arm) x 10 x 3

Date: May/06/2009
Total Workout Duration: 46 mins

Back [9 sets]

Leg Raise – BW x 10 x 3

Cable Crunches
30lbs x 10
40lbs x 10
50lbs x 10

BB Bent over Row
10kgs x 10
20kgs x 10
30kgs x 10

Single-arm Cable Row
20lbs x 10
30lbs x 10 x 2

Behind Neck Lat Pulldown
30lbs x 10
40lbs x 10
50lbs x 10

DB Side Lateral Raise
5kgs (per arm) x 15 x 3

Date: May/08/2009
Total Workout Duration: 40 mins

Quads, Hamstrings [17 sets]

BB Deadlift
20kgs x 10
40kgs x 10
65kgs x 10

BB Squat
20kgs x 10 x 3

DB Lunges
7.5kgs (per arm) x 10
15kgs (per arm) x 8 x 2

Smith Machine BB Squat
30kgs x 6
65kgs x 6
20kgs x 10

Standing Alternating-Leg Curl
30lbs x 10 x 2

DB Side Lateral Raise
5kgs (per arm) x 15 x 3

Date: May/13/2009
Total Workout Duration: 48 mins

Abs [9 sets] + Chest [10 sets] + Biceps [6 sets]

Circuit Exercise: complete 1 set for each exercise consecutively. Loop 3 times, with 1 min rest in between
BB Squat - 10kgs x 10
Sit-up – BW x 12
DB Lunges - 10kgs x 10

Cable Crossover
30lbs x 10
40lbs x 10

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

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

DB Flyes
7.5kgs (per arm) x 10 x 2
5kgs (per arm) x 12

SS: BB Biceps Curl + DB Seated Biceps Curl
(10kgs x 10 + 5kgs (per arm) x 10) x 2

DB Incline Biceps Curl
5kgs (per arm) x 10 x 2

DB Concentrated Preacher Curl
5kgs (per arm) x 10 x 2

Time to increase poundages?

certainly.. but my lazy aura has overriden my initial intention.. hehe.

Date: May/16/2009
Total Workout Duration: 38 mins
Tag: Workout from Home

Back & Traps [8 sets] + Shoulders [8 sets]

Simplified Javorek’s Complex (Warm-up) x 2
DB Side lateral raise - 5kgs x 6
DB Arnold Press – 5kgs x 6
DB Bent-over Rear Delts Raise - 5kgs x 6

DB Bent-over Row
12.5kgs (per arm) x 12 x 3

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

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

DB Single-arm Bent-over Row
5kgs (per arm) x 12
12.5kgs (per arm) x 12

DB Side Lateral Raise
12.5kgs (per arm) x 6 x 2
5kgs (per arm) x 12 [with low Tempo]

side lateral raise 12.5kg?
wow u sure are strong...

even darkie is doing 15lbs x 10 x 7 only.
u sure u doing it right with 12.5kg?
gosh... u r doing 27.5lbs per arm.

woosh... almost double the weight darklight using...

i only go 12.5kgs (per arm) for low rep exercise ( 4 - 6 reps). Anything more than that, form might go chao huey.. but anyways, once awhile i will incorporate with drop-set (i.e, after 4 - 6reps of 12.5, followed by 5 or 7.5kgs with 8 - 10reps), to keep form in checked. peace-