Pullups
-Standing Behind neck shoulder press-4X10X30kgs
-Seated dumbell press-4X12X45Lbs
-Plate raise-3X10X15kgs
-Shrugs-4X8X80kgs
-Triceps rope pulldown-4X12X30Lbs
-Single arm pulldown-4X12X12.5Lbs
-Machine pushdown-2X12X40Lbs

-Lats pull down-4X8X57kgs
-Bent over barbell row-4X8X40kgs
-Underhand cable pulldown-3X10X57kgs
-Close grip pulldown-4X10X57kgs
-Machine lats-3X8X40kgs/side

Abs
Cardio

Woohoooo,did some light weights today!


Barbell bench press-4X8X70kgs
Supersetted with:
Swiss ball dumbell press-4X8X42.5Lbs

Barbell bench press-2X6X100kgs
Barbell bench press-1X3X130kgs
Barbell bench press-1X12X50kgs

Cable chest lateral pulldown-8X10X12.5kgs

Dumbbell pullover-2X12X60Lbs
Dumbbell pullover-2X6X75Lbs


Dips-6XF

Abs-4X25X35Lbs

Feel awesome after this!

Pullups
Shoulder dumbell press-4X10X42.5Lbs
Standing Shoulder barbell press back-4X10X50kgs
Seated Shoulder barbell press front-3X10X40kgs
Smith shrugs front/back-4X8X80kgs
Cable crossover-4X12X7.5Kgs
Abs

Pullups
Dumbell curl-4X10X35Lbs
Barbell curl-4X12x20kgs
Cable reverse curl(Negative)-4X12X20Lbs
Concentration curl-3X12X25Lbs
Forearms-3X8X20kgs
Machine curl-2X10X35kgs(Working negative)
Abs

Legs day!

Leg press-4X10X120kgs
Leg curl-4X8X45kgs
Reverse leg curl-4X8X55kgs
Calves-4X8X105kgs

Abs

Left knee acting up again!

Barbell bench press
2x12X40kgs
1X10X60kgs
1X10X80kgs
1X8X100kgs
Swiss ball dumbell press(Per arm)
2X10X30Lbs
1X10X45Lbs
1X10X55Lbs
1X8X65Lbs
Incline dumbell press-4X10X40Lbs
Dips-5X8Reps
Cable chest lateral pulldown-5X10X12.5kgs
Abs


Really got scared today while doing the Swiss ball press as it really compressed while doing the 65Lbs per arm!

Pullups-2XF
Front lats pull-4X10X57kgs
Machine pull-4X10X45kgs
Barbell row-4X8X50kgs
1 arm dumbbell row-4X6X70Lbs
Front lats pull-3X8X67kgs

15 mins intense stepping!



This post has been edited by pedro: Oct 20 2009, 01:26 PM

Second session on same day!

15 mins cycling
20 mins Stepper

Both using HIIT!

Abs crunch!

Feels gooood!!!

You too bro,really long time!

Thx for the encouragement!

Behind neck shoulder press-3X12X40kgs
Seated dumbell press-4X12X40Lbs
Barbell upright rows-3X10X30kgs
Plate raise-3X10X15kgs
Shrugs(Front+back)-4X8X70kgs

Abs

Did the Tanita thingy today,results really suck!

Second leg for today!

20 mins cycling
20 mins crosstrainer
10 mins Stepper

All very intense and using HIIT!

Single workout due to class!

20 Mins crosstrainer
20 Mins Cycling
10 Mins fast walk
10 Mins Stepper

All using HIIT!

In at 7.00,out at 8.15!

Pullups
Barbell bench press-
4X16X60kgs
Supersetted with:
Swiss ball dumbell press-
4X14X40Lbs
Incline dumbbell press-
4X12X35Lbs
Dips-6X12
Cable chest lateral pulldown-
5X16X12.5kgs
Abs!

Increased reps!

Today's second leg!

25 mins cycling
20 mins strider
10 mins stepper

All using HIIT!

Abs!

Thx mate!


Biceps+Triceps+Forearms!
Pullups
Biceps dumbbell curl-4X8X30Lgs
Finger grip barbell curl-3X10X20kgs
Finger grip underhand barbell curl-3X10X20ggs
Cable negative curl-4X8X16kgs
Machine curl-2 dropsets starting 39kgs
Skullcrushers-3X10X25Kgs
Cable pressdown-4X10X45kgs
Cable rope pulldown-3X12X25kgs
Forearm-2X16X265kgs

Abs!

This post has been edited by pedro: Oct 23 2009, 11:00 PM

Second leg!

45 mins cycling using LISS
45 mins crosstrainer using HIIT

ABS
1X100
1X50
1X35
1X25

Feels good!

Crap,sorry there is an extra 2 there!

If i could pump the forearms with 265kgs I'd be the happiest man alive!

Pullups
Shoulder dumbell press-4X12X40Lbs
Standing Shoulder barbell press back-4X10X50kgs
Seated Shoulder barbell press front-3X10X40kgs
Smith shrugs front/back-4X12X70kgs
Cable crossover-4X12X7.5Kgs
Plate raise-4X10X15kgs

Abs

Nice one today!

Pullups
Barbell bench press-
2X10X60kgs
2X8X80kgs
1X6X100kgs
1X8X100kgs
Supersetted with:
Swiss ball dumbbell press-
4X14X40Lbs
Bench dumbbell press-
2X8X60Lbs
Incline dumbbell press-
4X12X35Lbs
Dips-6X12
Cable chest lateral pulldown-
5X16X15kgs

Went out for a movie!

Back in gym for cardio!

15 mins cycling
15 mins crosstrainer
15 mins stepper
Obliques!

Btw Inglourious Basterds sucks!