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