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

---

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

---

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

---

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

---

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

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

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-

Date: May/21/2009
Total Workout Duration: 45 mins

Abs + Legs + Arms

BB Squat
20kgs x 10
30kgs x 10 x 2

BB Deadlift
30kgs x 10
50kgs x 10
65kgs x 8

DB Lunges
7.5kgs (per arm) x 10
10kgs (per arm) x 8
12.5kgs (per arm) x 8

SS: (BB Side Bend + Corkscrew) x 3
Free-weight BB x 15 + 5kgs x 10

Cable Pulley Crunches
40lbs x 12
50lbs x 12
60lbs x 12

Standing BB Preacher Curl
20kgs x 10
25kgs x 6
10kgs x 12

Standing Cable Pulley Triceps Extension
30lbs x 10
40lbs x 8 x 2

Seated DB Biceps Curl
7.5kgs (per arm) x 10
5kgs (per arm) x 10 x 2

Date: May/25/2009
Total Workout Duration: 35 mins
Back + Shoulders + Traps

Cable Lat Pulldown
40lbs x 10
50lbs x 10
60lbs x 10
Drop-set: 70lbs x 8 + 40lbs x 8

BB Bent-over Row
15kgs x 10
25kgs x 10
35kgs x 8
Drop-set: 37.5kgs x 6 + 10kgs x 6

Superset: BB Shrugs + DB Shrugs (with twist) x 3
37.5kgs x 10 + 12.5kgs (per arm) x 8

DB Single-arm Bent-over Row
10kgs (per arm) x 14 x 2

DB Side Lateral Raise
Drop-set: 10kgs (per arm) x 6 + 5kgs (per arm) x 10 x 2

Superset: DB Seated Front Raise + Bent-over Rear Delts Raise
5kgs (per arm) x 8 + 5kgs (per arm) x 8 x 2

***Note: Incorporate Drop-set increases training intensity and improves muscle endurance.

Date: May/26/2009
Total Workout Duration: 42 mins

Chest + Abs

Cable Crossover
30lbs x 10
40lbs x 10
Drop-set: 50lbs x 8 + 30lbs x 8

BB BP
20kgs x 10
30kgs x 10 x 2

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

DB Incline Press
7.5kgs (per arm) x 10
10kgs (per arm) x 10
12.5kgs (per arm) x 10

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

Cable Pulley Crunches
50lbs x 12
70lbs x 12
80lbs x 12

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

Sit-up
BW x 12 x 3

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

Date: June/01/2009
Total Workout Duration: 44 mins
Tag: Take 1 - Dahsyat… puke-able

Circuit Training

Set #1
15 x BB Row (20kgs)
25 x BB Deadlift (20kgs)
25 x BW Pushups
15 x DB Lunges (5kgs per arm)
25 x BW Sit-ups
15 x BB Clean and Press (10kgs)
15 x BB Row (20kgs)

Set #2 and #3
10 x BB Row (20kgs)
15 x BB Deadlift (20kgs)
15 x BW Pushups
10 x DB Lunges (5kgs per arm)
15 x BW Crunches
10 x BB Clean and Press (10kgs)
10 x BB Row (20kgs)

Set #4
8 x BB Row (20kgs)
8 x BB Deadlift (20kgs)
10 x BW Pushups
8 x DB Lunges (5kgs per arm)
10 x BW Crunches
8 x BB Clean and Press (10kgs)
8 x BB Row (20kgs)

Date: Aug/18/2009
Total Workout Duration: 56 mins

Back [16sets]
+ Triceps [9sets]

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

BB Deadlift
20kgs x 10 x 2
40kgs x 10
50kgs x 8

BB Bent over Row
10kgs x 10 x 2
15kgs x 10
20kgs x 10

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

BB Skull-crusher
10kgs x 10
15kgs x 10
17.5kgs x 8

DB Kickback
5kgs x 10
7.5kgs x 10 x 2

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

Date: Aug/25/2009
Total Workout Duration: 26 mins

Circuit [90 sets]
+ Javorek’s Complex [30 sets]

Circuit
(10kgs x 15 reps each x 2)
BB Bent over Row
BB Deadlift
Decline Bench Sit-up
BB Clean and Press
Push up
BB Bent over Row

Javorek’s Complex
(DB 5kgs x 6 reps each x 2)
Arnold’s Press
Side Lateral Raise
Upright Row
Front Lateral Raise
Bent over Rear Delt Raise

Date: Aug/28/2009
Total Workout Duration: 42 mins
Intensity: Light

Abs + Calves+ Hamstrings + Quads

Cable Leg Extension
Warm Up Set – 30lbs x 15 x 2
50lbs x 12
70lbs x 10

SS: Cable Standing Leg Curl & Standing Calves Raise
(30lbs x 10 + BW x 15) x 2

Decline Bench Sit up
15 x 2

Cable Pulley Crunches
40lbs x 12
50lbs x 12
60lbs x 12

BB Straight-leg Deadlift
10kgs x 12 x 3

Date: Sep/03/2009
Total Workout Duration: 33 mins
Intensity: Light

Quads + Shoulders

BB Deadlift (Warm Up Set) – 15kgs x 15

Smith Machine BB Squat
20kgs x 12
30kgs x 10
40kgs x 10

DB Lunges
5kgs (per arm) x 10
7.5kgs x 8
5kgs x 10

Cable Leg Extension
30lbs x 15
40lbs x 12 x 2

Javorek’s Complex
DB 5kgs x 6-to-8 reps x 2 sets of:
Arnold’s Press
Side Lateral Raise
Front Raise
Upright Row