Nothing much today except for some dragon flag attempts.

Failed miserably,either am too heavy or i don't have enough muscles.

Skipped gym today cause of unmentionable reasons.

Didn't cheat tho.

-Bent over barbell row-4X8X60Kgs
-Lats pull down-4X8X77kgs
-Underhand cable pulldown-4X6X87kgs
-Lats pull front-3x6x87kgs
-Close grip pulldown-4X6X87kgs
-Chin ups-40
-Skullcrushers-4X8X32.5kgs
-Triceps pressdown-4X10X49.5kgs
-Triceps pulldown with rope-4x10X25Lbs
-Abs


No cardio for this week.
Lows reps,increasing weights.

-Machine press-3x15x50kgs
-Behind neck shoulder press-4x6x70kgs-Smith
-Seated dumbell press-4x8x45Lbs
-Plate raise-4x15x15kgs
-Shrugs-4x12x80kgs-smith
-Front shoulder press-4x8x70kgs-Smith
-Barbell wrist curls-4x10x30kgs
-Weighted machine crunch-4x20x55kgs


No cardio.

Lightweight babeyyyy.

Whoa,long time no update.

Internship is killing me,leave home 7am and reach 7pm.

Gym has been irregular.

Will update specs soon.





This post has been edited by pedro: Jul 13 2009, 07:11 PM

Rise of the phoenix!

Hols is here and am back on track.

Todays workout after nearly 4 months of mainly cardio and maintenance.

Pull ups
Bench press
1X20X40kgs
1X15X60kgs
2X10X70kgs
Incline dumbell press
1X12X27.5Lbs
2X10X37.7Lbs
Misc curls

Good news is that strength doesn't appear to have decreased but endurance took a really hard hit as i ran out of energy after the incline press.



New stats updated first post!

Give me 1 week to get back some of the lost endurance/strength then we can go CrAzY!

Pullups
-Behind neck shoulder press
3X12X40kgs
-Seated dumbell press
4X12X40Lbs
-Barbell upright rows
3X10X30kgs
-Plate raise
3X10X15kgs
-Shrugs
4X8X60lbs
-Barbell wrist curls
3X10X30kgs

Was barely OK,seesm that am having a nutrition problem as endurance is freaking low.

Disappointing workout.

-Lats pull down
4X8X57kgs
-Bent over barbell row
2X8X40kgs
3X4X60kgs
-Underhand cable pulldown
3X10X57kgs

-Skullcrushers
4X8X35kgs


Energy level quite low.

Pre workout=2 slices wholemeal+5 boiled egg white+1 yolk+milk+2 scoops Nitro


Nothing much today.
Leg press
3X12X80kgs
Leg curl
4X12X75kgs
Calf
3X15X105kgs
Reverse leg curl
3X10X65kgs

Energy still low,something wrong somewhere.

The animal is back on track!



Today's workout:

Only 2 supersets!


Barbell bench press-
3X12X60kgs
3X8X70kgs
Supersetted with:
Swiss ball dumbell press-
3X12X35Lbs
3X10X42.5Lbs



Dips-
8XF
Supersetted with:
Cable lateral pull:
8XF

Pumped to the max with this!






This post has been edited by pedro: Sep 19 2009, 12:27 PM

Shoulder day!!


Shoulder dumbell press-5X10X42.5Lbs
Shoulder barbell press front/back-4X10X45kgs
Smith shrugs front/back-3X8X100kgs
Dumbell shrugs-3X10X65Lbs
Machine row-4X10X40Lbs

Absolutely no meat starting today until next Sunday!(Veg diet!)

Barbell bench press-
4X12X60kgs
Supersetted with:
Swiss ball dumbell press-
4X12X32.5Lbs
4X10X42.5Lbs

Dumbell pullover-3X8X60Lbs

Dips-
8XF
Supersetted with:
Cable lateral pull:
8XF

Major concentration on the chest!

Shoulders + Triceps!

Shoulder dumbell press-
2X15X30Lbs
3X12X42.5Lbs

Shoulder press back/front smith-
4X10X50kgs

Shrugs front/back-
5X10X90kgs

Plate raise-
4X10X15kgs

Skullcrushers-
4X10X25kgs

Triceps pulldown using rope-
5X15X17.5kgs

kickbacks-
3X12X30Lbs


Nothing much!

Barbell bench press-
2X15X50kgs
4X12X60kgs
Supersetted with:
Swiss ball dumbell press-
4X12X30Lbs
4X10X45Lbs

Dumbell pullover-3X8X70Lbs

Dips-
8XF

Ran out of fuel here!

New stats updated in first post!!

This post has been edited by pedro: Sep 26 2009, 01:10 PM

Progress pics!

Barbell bench press-
2X15X50kgs
4X8X75kgs
Supersetted with:
Swiss ball dumbell press-
4X12X30Lbs
4X8X45Lbs

Dips-8XF

Cable lateral pulldown-6XF

Back!

Pullups-5XF
Front lats pull-4X10X57kgs
Machine pull-4X10X45kgs

20 mins crosstrainer level 10

Abs-5XF

10 mins cycling

Gonna modify the routine gradually!

Actually i never liked the one opposite to the mirror but i never bothered to figure out why!



Barbell bench press-
2X12X50kgs
4X10X70kgs
Supersetted with:
Swiss ball dumbell press-
4X12X30Lbs
4X8X42.5Lbs

Dips-5X12

Cable lateral pulldown-5X12

Abs-4X25

Cardio-15mins


This post has been edited by pedro: Oct 9 2009, 08:51 PM

Workout after exam week!

Pullups
Barbell bench press-
4X12X50kgs
4X10X70kgs
Supersetted with:
Swiss ball dumbell press-
4X12X30Lbs
4X6X47.5Lbs

Dips-6X12

Abs!

Pullups

Arms day!

Dumbell curl-4X10X35Lbs
Barbell curl-4X12x20kgs
Cable reverse curl(Negative)-4X12X20Lbs
Concentration curl-3X12X25Lbs
Forearms-3X8X20kgs



Good pump!

This post has been edited by pedro: Oct 10 2009, 02:39 PM