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Post by KelvinL on May 16, 2005 1:52:15 GMT -5
impressive lifts. btw, where did u find those 90lb dumbbells? almost impossible to find them in public gym and safra megagyms. Thanks I gym in California. So, dumbells up to 125 lbs.
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Post by KelvinL on May 16, 2005 1:59:58 GMT -5
16/5
Inclined bench
185 x 5, 4 sets 185 x 6, last set
Seated cable rows with T-bar
190 x 5, 3 sets 180 x 6, 2 sets
Form started to get a little sloppy, so reduce weight, get a better feel.
Lat pull downs
170 x 8 170 x 7
Kinda low numbers this time.
DB Side laterals
30 x 15, 1st set 30 x 10, 2nd and 3rd set
rear delt machine
80 x 12 90 x 10, 2 sets
BB curls
80 x 6, 3 sets 70 x 8 4th set
close grip Bench
135 x 8 155 x 6, 3 sets
stiff legged deads
135 x 15, 3 sets
seated calf presses with leg press machine
180 x 20 270 x 20, 2 sets
Leg curls
3 sets, again, the machine with no indication of exact poundage.
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Post by KelvinL on May 19, 2005 3:33:53 GMT -5
19/5 Flat DB bench 90 x 5, 5 sets (yeah baby! ) Bent over rows 185 x 5, 5 sets military press 115 x 10 115 x 9 115 x 8 lat pull downs 170 x 8 170 x 8 Skull crushers (w/o empty ez curl bar weight) 70 x 8 70 x 6, 2 sets EZ BB curls (w/o empty ez curl bar wt) 50 x 12 ( + a few cheat reps) 50 x 10 50 x 8 (+ a few more cheat reps) Tricep cable pesss downs 145 x 8, 2 sets Single leg leg presses 90 x 20 140 x 16 140 x 18 160 x 15 seated calf raises 115 x 20, 3 sets some hamstring curls just for kicks Diet: High carb day
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Post by KelvinL on May 21, 2005 10:56:31 GMT -5
21/5 Bench press 205 x 5, 5 sets (Do the happy dance ) seated cable rows 190 x 5, 4 sets 190 x 6, 1 set ( managed to squeeze out one more rep) pull downs with v grip attachment 170 x 8, 2 sets DB shoulder press 55 x 10, 3 sets one arm behind the neck tri extensions 35 x 10 35 x 10 40 x 6 ( too heavy still ) 35 x 8 DB bicep curls 40 x 7, 3 sets (standing) 40 x 6 (sitting) Leg presses 630 x 27 ( new record) 630 x 20 630 x 20 Leg extensions 70 x 20, 2 sets Lots of stretching.....
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Post by KelvinL on May 23, 2005 5:18:08 GMT -5
23/5 T-bar rows 135 x 5 135 x 5 135 x 5 135 x 6 135 x 6 inclined DB press 80 x 5 80 x 5 80 x 5 80 x 7 80 x 8 (Hell yeah ) pull downs (shoulder width parallel grip bar) 170 x 9 170 x 8 Side laterals 30 x 13 30 x 13 30 x 10 Close grip bench 155 x 6, 3 sets 155 x 8, 1 set BB curls (w/ olympic bar) 85 x 6 75 x 7 75 x 6 65 x 8 65 x 6 ( EZ bar) Stiff legged deads 135 x 15 135 x 15 155 x 10 Leg curls
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Post by KelvinL on May 26, 2005 1:54:29 GMT -5
26/5 Flat DB press 5 x 90, 4 sets 4 x 90, 1 set ( D@MN ! missed one rep.. WHY.. ) weighted pull ups BW(172) + 30 x 5, 4 sets '' x 7, 1 set back seems to be improving tho Military press 115 x 10, 2 sets 115 x 8, 1 set rear delt machine 42 x 10 42 x 15 42 x 13 chest supported row (iROW) 90 x 10, 2 sets (per side) skull crushers 85 x 7, 2 sets 85 x 6, 1 set BB curls 80 x 6 80 x 7 70 x 10 machine dips 150 x 8, 2 sets Single leg leg press 90 x 20 140 x 18 160 x 15 160 x 15 seated calf press 135 x 12, 3 sets
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Post by KelvinL on May 28, 2005 21:58:59 GMT -5
28/5
Gonna change my routine a now. Been doing the low reps for quite some time. So, need to take a break from that and do other rep ranges. Still total body, 3 times a week.
bench press
185 x 10 185 x 9
seated cable rows
150 x 10, 2 sets
seated DB shoulder press
60 x 10 60 x 9
Alt DB curls
35 x 10, 2 sets
seated behind neck tri etx
35 x 10, 2 sets
Leg presses
630 x 30 630 x 20
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Post by KelvinL on May 30, 2005 0:59:40 GMT -5
30/5
(60 - 70s between all sets)
Flat DB Press
95 x 5 95 x 4 90 x 5 ( 95's were TOUGH!!!)
Bent over rows
190 x 5, 3 sets
standing shoulder press
135 x 5 135 x 5 135 x 4 (that was TOUGH too)
Rear delt machine
90 x 15 90 x 12 (Not part of the program, but i feel i need to bring them up)
Close grip bench
165 x 5 165 x 5 155 x 5
BB curls
80 x 5, 3 sets
Stiff legged deads
135 x 15 135 x 15 135 x 12
Leg curls
100 x 5 110 x 5 110 x 5
Finished with some abs on the bouncy ball.
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Post by KelvinL on Jun 2, 2005 1:10:53 GMT -5
2/6
Rest: 90s between sets Tempo: Controlled essentric fast concentric
Inclined bench press
185 x 8 175 x 7 165 x 8
Pull ups
BW (172) + 25 x 8, 3 sets
Arnold's press
55 x 8 55 x 8 55 x 7
BB curls
70 x 8, 3 sets
Skull crushers
75 x 8, 3 sets
Single leg leg press
160 x 18 160 x 15 160 x 18
rear delt machine (reverse grip)
80 x 20 90 x 20 100 x 13
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Post by KelvinL on Jun 4, 2005 10:40:10 GMT -5
4/6
rest: 120sec between sets
tempo fast concentric
Declined bench press
175 x 15, 2 sets
Seated cable rows
150 x 15, 2 sets
Seated shoulder press ( smitty )
70 x 15, 2 sets ( exclude weight of bar )
Rear delts machine
90 x 20, 2 sets
Hammer curls
35 x 15, 2 sets
Overhead dumbell extension
70 x 15, 2 sets
leg press
450 x 30 450 x 20
Different leg press machine, the sled is not pivoted compared to the one I always use. So, poundages were lighter.
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Post by KelvinL on Jun 6, 2005 0:53:00 GMT -5
6/6
Rest: 60 sec between sets
Antagonist pairing
Inclined DB press / Chest supported DB rows
85 x 5 / 70 x 5 (too light on the rows)
85 x 5 / 75 x 5
85 x 5 / 75 x 5
I used the same inclined bench to do my rows, just lie against the chair rest and perform the rows, helps to maintain good form also.
Standing shoulder press / Hamstring curls
135 x 5 / 90 x 5
135 x 5 / 100 x 5
135 x 5 / 100 x 6
BB curls / Skull crushers
80 x 5 / 85 x 5 , 3 sets
The workout ended pretty fast so I did a few more sets for weaker body parts. (hams / rear delts)
Stiff legged deads
135 x 16
Single leg leg curls
70 x 5 ( per side)
Rear delts machine
100 x 10, 2 sets
Overall, pretty happy about the inclined DB press and the standing shoulder press, managed good quality reps like all the way down and up with slightly heavier poundage.
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Post by KelvinL on Jun 8, 2005 1:36:57 GMT -5
8/6
Rest: 90 sec between sets Antagonist pairing
Flat DB bench press / Bent over rows (15 inch grip)
80 x 8 / 185 x 8 ( 3 sets )
80 pound dumbells felt light! That's one benefit of doing low reps. Good stuff !
I usually use a wider grip for bent over rows, this time I reduced it to 15 inch, which is about shoulder width, managed to carry heavier.
EZ bar curls / close grip bench
75 x 8 / 135 x 8 75 x 8 / 155 x 8 75 x 8 / 155 x 8
Leg press (slede) / seated calf raises
540 x 8 / 120 x 8 ( 3 sets )
this leg press machine is tougher.
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Post by KelvinL on Jun 13, 2005 1:49:17 GMT -5
13/6
Rest: 60 sec between sets Straight sets
Standing barbell shoulder press
135 x 5, 4 sets ( LIGHT WEIGHT !!!)
Seated cable rows
190 x 5, 3 sets 200 x 5, 1 set
Skull crushers
85 x 5, 4 sets
DB bicep curls
45 x 5, 3 sets 40 x 5, 1 set
Leg curls
110 x 5 110 x 6 110 x 5 110 x 6
Seated calf press (used leg press machine)
360 x 5 360 x 6 360 x 5 360 x 6
I stopped training my chest for a while now. Because recently I strained my left pec. Hurts. The pain is almost gone now after 5 days of rest. Maybe i'll give it a few more days, then do some light weight. Right now i'm just trying to increase overall mass.
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Post by KelvinL on Jun 16, 2005 1:36:16 GMT -5
16/6
Rest: 90 sec between sets
Straight sets
Left pec seems fine today, very slight pain, decided to train them.
Flat DB press
80 x 8 80 x 8 80 x 7 65 x 8 (reduce the weight cause didnt wanna f**k anything up)
Chest felt ok.
Bent over barbell rows
185 x 8 ( 18 inch grip) 185 x 8 (same) 185 x 8 ( 15 inch grip) 185 x 8 (same)
used a narrower grip for 3rd and 4th set to maintain the same poundage. Useful technique.
Side laterals
40 x 8, 3 sets 35 x 8, 1 set
Close grip bench press
145 x 8, 3 sets 135 x 8, 1 set
Chin ups
BW (172lbs) x 8, 4 sets
Decided to do this instead of the usual bicep curls.
Rear Delt machine
42kg x 16 42kg x 15
Didn't feel like doing lower body today. Ha! ;D
Did a few leg presses and squats and left. Nothing worth noting down.
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Post by KelvinL on Jun 18, 2005 11:17:33 GMT -5
18/6 Rest: 120 sec between sets Straight sets Lat pull downs 160 x 15 160 x 15 160 x 12, drop 150 x 3 I need 15 reps for this workout V bar pull downs 160 x 15 160 x 12, drop 150 x 3 140 x 15 It's quite amazing, I'm actually quite weak when it comes to high reps. Guess train low reps too long liao. Bench press 145 x 15 145 x 15 145 x 15 (struggled for that last rep... WTF ) DB side laterals 30 x 15, 3 sets Close grip bench press 115 x 15, 3 sets Machine leg press 630 x 35 (yup that's a new PR) 630 x 20 Ended it up with some EXTERNAL ROTATOR exercises.
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