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Post by KelvinL on Jun 21, 2005 2:45:17 GMT -5
21/6 Rest 60 sec between sets Antagonist pairing DB flat bench / Seated cable rows 95 x 5 / 200 x 5 90 x 5 / 200 x 5 90 x 5 / 190 x 5 90 x 5 / 190 x 5 Try my best not to train to failure Seated barbell shoulder press / Pull ups 135 x 5 / BW (173) + 30 x 5 135 x 5 / same 135 x 5 (struggling like siao) / same 115 x 5 / same Hamstring curls / seated calf raises 110 x 5 / 135 x 8 same for 3 more sets d**n tired after those 4 upper body exercises, so i did 2, sissy machines for lower body. Ha...  No arms training today. Finished with some EXTERNAL ROTATOR exercises. total time was about 45 min, fantastic... couldnt wait to leave the gym.  |
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Post by KelvinL on Jun 23, 2005 1:48:57 GMT -5
Rest about 90 seconds between sets Antagonist pairing Today I trained with a friend, So I think my timings were a little off. Ah , no matter. Inclined DB press / Chest supported DB rows 80 x 8 / 75 x 8 same same same Pull downs with Crow Bar / Plate loaded shoulder press 170 x 8 / 35 (per side) x 8 same same same same Extra workout: rear delt machine 90 x 20, 2 sets no arms training again, well I messed around with the preacher curls for 1 lousy set. Leg press calf raises / Single leg leg press 270 x 10 / 180 x 16 - 20 around the same a few more sets I know.. i'm getting sloppy with my lower body. But my slipped disc is so delicate... i don't wanna smash it. |
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Post by KelvinL on Jun 25, 2005 19:50:42 GMT -5
25/6 Rest: 120 sec between sets Antagonist pairing.... was SUPPOSED to be antagonist pairing, but got selfish bsatard using the bench press today, so I had to do my back first then do my chest. Also my timings were messed up. Bent over rows 155 x 15, 3 sets The mother fcuker STILL on the machine, walk here walk there talking with to his other f*g friends. He finially finishes, and he leave all his weights on the bar. Wah cannot take it... felt like slapping him.  Declined bench press 185 x 15 185 x 15 175 x 15 ( last few reps were tough ) Side laterals / V bar pull downs 30 x 15 / 150 x 15 30 x 15 / 140 x 15 30 x 15 / 140 x 15 Actually, this is not really an antagonist pairing, should be shoulder presses and pull downs, but I really felt like targeting my side delts today. Not much mood liao.. Triceps pressdowns 160 x 15, 2 sets Stiff legged deads 135 x 15 155 x 15 175 x 8 195 x 6 Extra exercise Bent over rear delt raises (for fun) 30 x 10, 2 sets Guys, please don't be a bsatard. at least unrack ur weights.Don't matter if you throw them on the floor after use, at least get them off the fooking bar you f*g**t ! |
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Post by KelvinL on Jul 1, 2005 2:27:42 GMT -5
Ok.. time to resume training. Was on holiday for a few days so got some catching up to do.  Rest 60 sec between sets Straight sets DB bench press 85 x 8 ( wow almost reaching 90 ) 80 x 8 Barbell bent over rows 195 x 8 ( 18 inch grip ) 195 x 8 ( 15 inch grip ) Seated barbell shoulder press 115 x 8 ( light weight.... baby) 125 x 8 Chin ups ( palms facing me ) BW ( 174 ) + 10lbs x 8 same Close grip bench press 155 x 8 155 x 8 Stiff legged dead lifts 185 x 8, 2 sets for fun: Bent over DB rear delt raises 30 x 10, 2 sets Workout time: 40 min. around there. |
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Post by KelvinL on Jul 2, 2005 11:01:18 GMT -5
2/7 Rest 90 sec between sets Straight sets Bench press 185 x 12 185 x 11 ( missed the last rep ) Seated cable rows 170 x 12 170 x 12 DB shoulder press 55 x 12 55 x 12 Pull downs with the crow bar 150 x 12 150 x 12 Leg press 630 x 38 630 x 20 Seated calf raises 135 x 12 135 x 12 for fun.. Bent over rear delt raises 30 x 10, 2 sets Again another fast workout today |
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Post by KelvinL on Jul 4, 2005 1:16:29 GMT -5
4/7
Rest: 120 sec between sets
Antagonist pairing
Inclined bench press / T-bar rows
135 x 18 / 90 x 18
145 x 18 / 95 x 18
Dips / V-bar pull downs
BW ( 174 ) x 18 / 140 x 18
same
Leg curls / calf press with leg press machine
80 x 18 / 270 x 20
80 x 18 / 320 x 20
For fun:
Rear delts machine
100lbs x 18
100lbs x 15
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Post by KelvinL on Jul 7, 2005 1:05:04 GMT -5
7/7 Rest 60 sec between sets Antagonist pairing Inclined DB press / Barbell rows 85 x 8 / 195 x 8 80 x 8 / 195 x 8 Seated barbell press / Pull ups 125 x 8 / BW (173 lbs) + 15lbs x 8 125 x 8 / BW(173) + 20 lbs x 8 Leg curls / seated calf press machine 110 x 8 / 190 x 20 same For fun: Barbell curl. 80 x 8, 1 set Skull crushers 85 x 8, 1 set rear delts machine, 90 x 20, 105 x 15 seated calf press, 135 x 8, 2 sets And I still finished in 40 min !!! cool  |
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Post by KelvinL on Jul 9, 2005 11:10:11 GMT -5
Rest 90 sec between sets
Antagonist pairing
bench press / seated cable rows
185 x 12 / 170 x 12
185 x 12 / 170 x 12
shoulder DB press / pull downs with crow bar
55 x 12 / 150 x 12
same
leg press / seated calf press
540 x 30 / 150 x 12
540 x 28 / 150 x 12
Different leg press machine
for fun
rear delt DB raise, 30 x 12, 35 x 8
behind neck DB tricep ext, 35 x 10
DB curls, 40 x 9
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Post by KelvinL on Jul 11, 2005 2:55:00 GMT -5
11/7 rest 180 sec between sets straight sets Inclined BB press 145 x 18 145 x 16 ( Dying already ) 135 x 18 Barbell rows 155 x 18, 3 sets Dips BW ( 174 lbs) x 18, 3 sets Pull downs with V-attachment 140 x 18 140 x 18 130 x 18 ( dead....  ) Seated leg curls 90 x 18, 3 sets Seated calf press 135 x 18, 3 sets d**n shag... |
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Post by KelvinL on Jul 14, 2005 1:26:14 GMT -5
14/7 Rest 60 sec between sets Straight sets Flat DB Bench press 85 x 8 85 x 8 80 x 7 ( missed the last one ) Pull ups BW(175 lbs) + 35lbs x 8 same x 8 BW(175 lbs) + 30lbs x 8 Barbell shoulder press 125 x 8 125 x 8 115 x 8 Barbell curls 80 x 8 80 x 8 60 x 8 Leg press 540 x 10 540 x 17 540 x 15 seated calf press 155 x 8, 3 sets The shor t rest periods make the last set tough. But overall i think my strength is increasing. Hopefully can get 90 lbs for 8 reps by end of holidays. |
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Post by KelvinL on Jul 14, 2005 1:54:03 GMT -5
Here's my new diet: Been following it for 1 week. (non workout days) 7:30 am 1 cup oats 252 cal 30g whey protien 165 cal 1 table sthingy EFA oil 120 cal total: 537 cal 10 am 1/2 chicken breast (86g) 142 cal Home made Sandwich: 3 slices wheat bread 217 cal fried egg 92 cal 1 slice cheese 65 cal banana (7 inch) 105 cal total: 621 cal 12:30 pm 1/2 chicken breast (86g) 142 cal Sweet potato (medium) 115 cal banana (7 inch) 105 cal glass of milk (200 ml) 108 cal total: 470 cal 3 pm (post cardio) 20g whey protien 110 cal 30 g glucose 120 cal total: 230 cal 4:30 pm 1 cup sphagetti 214 cal home made sauce: olive oil (1 tbsp) 130 cal onion (small) 24 cal tomato (small) 15 cal 1 hamburger patty 141 cal Mozerella cheese 21 cal Chicken breast (small) 90 cal total: 635 cal Dinner 1 pack mixed vegge rice total: 500 cal  10:30 pm 1/2 chicken breast (86g) 142 cal glass of milk (200 ml) 108 cal cashew nuts (handful) 114 cal total: 364 cal Days total: 3354 cal ( could be less or more because i have no idea whats in the mix veg rice) And I do this until I see i'm not gaining any weight. Currently gaining about 0.2 lb every 2 days. Looks ok. Shooting for about 200 g protien a day. |
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Post by KelvinL on Jul 16, 2005 20:28:54 GMT -5
16/7
Rest 90 sec between sets
Straight sets
Declined bench press
185 x 12
185 x 10 ( too weak )
185 x 12 ( with spotter )
Seated cable rows
170 x 12
170 x 12 ( starting to cheat )
160 x 12
Close grip bench press
135 x 12, 3 sets
Chin ups
BW( 175lbs) x 12, 2 sets
160 x 12 ( change to cable )
Side laterals
30 x 16
30 x 14
Bent over DB raises
30 x 10, 2 sets
Stiff legged deads
185 x 12, 3 sets
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Post by KelvinL on Jul 18, 2005 7:43:08 GMT -5
18/7
rest 120 sec between sets
antagonist pairing
Inclined bench press / t-bar rows
145 x 18 / 100 x 18
145 x 18 / 90 x 18
145 x 17 / 90 x 18
Skull crushers / lat pull downs
65 x 18 / 140 x 18
65 x 17 / 140 x 18
65 x 13 / 140 x 18
Leg press / seated calf press
540 x 18 / 135 x 18
540 x 18 / 135 x 18
540 x 23 / 135 x 18
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Post by KelvinL on Jul 21, 2005 10:14:23 GMT -5
rest 60 sec between sets antagonist pairing DB bench press / seated t rows 85 x 8 / 170 x 8 , 3 sets barbell press / pull downs with crow bar 125 x 8 / 170 x 8 , 3 sets leg curls / seated calf press 110 x 8 / 150 x 8, 3 sets Almost comming to end end of the holidays, today weigh in at 80 kg ! I made it This the end of my training jornal also. Will post some pics soon. |
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Post by Hardcore on Sept 5, 2005 23:45:53 GMT -5
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No arms training today.
)
