26/12/09

Boxing day. and chest! not bad. i think my chest is slowly working it's way up back to standard.

Bench press: 1 x 12 x 60 kgs, 1 x 8 x 62.5 kgs, 1 x 7 x 65 kgs
Incline bench: 1 x 12 x 50 kgs, 1 x 10 x 52.5 kgs, 1 x 8 x 55 kgs
Decline bench: 1 x 10 x 50 kgs, 1 x 8 x 55 kgs, 1 x 6 x 60 kgs
Flyes: 2 x 10 x 10 kgs, 1 x 6 x 10 kgs + 1 x 10 x 5 kgs
Pullover: 1 x 12 x 10 kgs

there was this 2 ns dudes, just enlisted i think, they looked pretty young, wasted 30 minutes of my time doing sets and sets of bench presses, say.... 6 sets per person? it was clear enough they were over training. and i had a feeling they were gonna use the incline, which was true enough. i moved quickly through my bench press and asked to share the incline with them. they were shocked that i could lift heavier than them though. if they hadn't overdo things, maybe they'd be better off than i was.

25/12/09

it's Christmas! and back day!

Pullups: 1 x 10, 1 x 8, 1 x 10
Barbell Row: 2 x 12 x 60 kgs, 1 x 8 x 65 kgs
Lat pulldowns: 1 x 12 x 110 pounds, 2 x 10 x 120 pounds
Seated row: 2 x 12 x 120 pounds, 1 x 10 x 140 pounds
Reverse flye: 1 x 12 x 5 kgs, 2 x 10 x 7.5 kgs

not bad, finally my barbell row has gone up =D WOOO!!!!!

23/12/09

shoulders! can't believe there was this guy, who was using the smith machine, who was... hmm i can't think of an actual word to describe him. you decide. i asked him how many more sets he had. he answered, "i don't know." okay. so i thought i heard wrongly, so i said, "sorry?" he replied," i really don't know." WTF is this?! you come to the gym and you don't know?

i wouldn't mind if he was some teenager or someone new who was trying out stuff. but the moment you use that goddamn smith machine to do squats in that kinda.... half-assed form, i'm pretty sure you understand the concept of 'sets and reps' within every workout. 'i-don't-know-what-i-should-do' just doesn't cut it. it's a lousy excuse for being too lazy to do some research. lack of time is another poor excuse to pair this up with. go hard, or go home. and as peter chao says, mudafuckaaaaaaaa!

Smith press: 1 x 12 x 35 kgs, 2 x 10 x 37.5 kgs
Upright row: 1 x 12 x 22.5 kgs, 2 x 10 x 25 kgs
Arnold press: 1 x 12 x 12.5 kgs, 1 x 10 x 15 kgs (finally go past plateau sia.), 1 x 9 x 15 kgs
Lateral raises: 1 x 12 x 7.5 kgs, 2 x 10 x 10 kgs

22/12/09

yet another arms day. beginning to realise how my arms and shoulders tend to be... growing better than my chest or back recently. hmmm....

EZ bar curl: 1 x 12 x 20 kgs, 1 x 12 x 22.5 kgs, 1 x 10 x 25 kgs
Preacher curl: 1 x 12 x 70 pounds, 2 x 10 x 80 pounds
Hammer curl: 3 x 12 x 10 kgs
Skullcrusher: 1 x 12 x 15 kgs, 2 x 10 x 17.5 kgs
Rope pulldown: 1 x 12 x 80 pounds, 1 x 12 x 90 pounds, 1 x 10 x 100 pounds

19/12/09

chest day again. i'm pretty upset with how my chest has weakened, but i dont really have much of a choice except to train it up to the point it was before it fell off it's peak condition.

Bench press: 1 x 10 x 60 kgs, 1 x 8 x 65 kgs, 1 x 8+2 x 60kgs
Incline bench: 1 x 10 x 50 kgs, 2 x 8 x 52.5 kgs
Flyes: 2 x 10 x 12.5 kgs, 1 x 8 x 15 kgs
Pullover: 2 x 12 x 10 kgs, 1 x 12 x 12.5 kgs

very upset with performance today. 2 more sessions before enlistment. gotta make it worth

18/12/09

Back day. very much satisfied with my level of competence with the use of weights recently.

Pullups: 1 x 10, 2 x 8
Barbell row: 1 x 12 x 55 kgs, 2 x 10 x 60 kgs
Lat pulldown: 1 x 12 x 110 pounds, 2 x 10 x 120 pounds
Seated row: 2 x 10 x 120 pounds, 1 x 10 x 140 pounds
Reverse flyes: 2 x 12 x 5 kgs, 2 x 10 x 7.5 kgs

16/12/09

SHOULDERS! yet another successful attempt at progressing through the plates.

Smith press: 2 x 10 x 35 kgs, 1 x 7 + 3 (rest-paused) x 37.5 kgs
Upright row: 1 x 12 x 20 kgs, 1 x 12 x 22.5 kgs, 1 x 10 x 25 kgs
Arnold press: 1 x 12 x 12.5 kgs, 2 x 8 x 15 kgs
Lateral raises: 1 x 12 x 7.5 kgs, 2 x 10 x 10 kgs (YEAH MAN AFTER SO LONG I'VE FINALLY DONE IT!!!)
Dumbbell bicep curls: 2 x 10 x 10 kgs
21s: 1 x 10 kgs

did the curls after my shoulder workout cause my bicep wasn't sore even after yesterday. thus, i decided to put some strain on my biceps to make sure it suffers a slight microtrauma

15/12/09

Arms again. felt fruitful today. managed to break through a lot of plateaus.

EZ bar curl: 1 x 12 x 20 kgs, 1 x 12 x 22.5 kgs, 1 x 12 x 25 kgs
Preacher curl: 1 x 12 x 70 pounds, 2 x 10 x 80 pounds
Hammer curl: 3 x 12 x 10 kgs (WOOOOOT!!!!)
Skullcrusher: 1 x 12 x 15 kgs, 2 x 10 x 17.5 kgs
Rope pulldown: 2 x 12 x 80 pounds, 1 x 12 x 90 pounds

nice. maybe this might somehow explain me overtraining my arms so that they can't support my back and chest exercises. shoulders too perhaps.

13/12/09

shit. i think my chest atrophied. it has definitely grown weaker. maybe it's time to prioritise stuff

Bench press: 1 x 8 x 65 kgs, 1 x 7 x 60 kgs, 1 x 10 x 60 kgs
Incline bench: 1 x 50 x 10 kgs, 2 x 10 x 55 kgs (this is damn weird, i wonder why my upper chest still remains this recruited even after the flat bench... hmm something IS wrong.)
Decline bench: 1 x 10 x 55 kgs, 1 x 8 x 60 kgs, 1 x 6 x 65 kgs
Flyes: 2 x 10 x 12.5 kgs, 1 x 6 x 12.5 kgs
Pullover: 1 x 10 x 10 kgs

something's very wrong about my chest. it looks so much smaller compared to the rest of my body, exclusive of my upper chest of course. i've put too much attention to the clavicular portion, now it's time to return back to the basics.

12/12/09

back. damn. today was fierce, albeit no pain felt in my back still...

Pullups: 3 x 10
Barbell row: 2 x 12 x 55 kgs, 1 x 10 x 60 kgs
Lat pulldown: 2 x 10 x 120 pounds, 1 x 10 x 130 pounds
Seated row: 1 x 10 x 120 pounds, 2 x 10 x 140 pounds
Reverse flyes: 2 x 12 x 5 kgs, 2 x 10 x 7.5 kgs

11/12/09

Shoulders day. wooooooooooooo!!!!

Smith press: 2 x 10 x 35 kgs, 1 x 6 x 40 kgs, 1 x 2 x 40 kgs
Upright row: 1 x 12 x 20 kgs, 2 x 10 x 22.5 kgs
Arnold press: 1 x 12 x 12.5 kgs, 2 x 8 x 15 kgs
Lateral raises: 1 x 12 x 5 kgs, 2 x 10 x 7.5 kgs

9/12/09

Arms today. was a good workout, could feel my biceps burning and almost tearing apart. come to think of it. my chest day gave way cause of a sore left tricep... hmmmmm... anyway.

EZ bar curl: 2 x 12 x 20 kgs, 2 x 10 x 22.5 kgs
Preacher curl: 3 x 10 x 70 pounds
Hammer curl: 3 x 12 x 7.5 kgs
Skullcrusher: 2 x 12 x 15 kgs, 1 x 10 x 17.5 kgs
Rope pulldown: 2 x 12 x 80 pounds, 1 x 13 x 90 pounds

7/12/09

Chest day! back from malaysia. so was kinda worn out from the trip, didn't really have much energy to do nuts but still managed a decent workout this day - my chest was sore the day after

Incline bench: 2 x 10 x 55 kgs, 1 x 5 x 55 kgs, 1 x 4 x 55 kgs
Flat bench: 1 x 10 x 55 kgs, 1 x 8 x 60 kgs, 1 x 10 x 60 kgs
Decline bench: 3 x 8 x 55 kgs
Flyes: 2 x 10 x 10 kgs, 1 x 6 x 10 kgs

didn't do pullovers, cause i could feel the fricken drain.

need to sleep more...

5/12/09

haven't been writing for some time, cause my monitor kinda died on me... sooooo i couldnt really use my computer. ANYWAY. back day

Pullups: 3 x 6
Barbell row: 3 x 10 x 55 kgs
Lat pulldown: 1 x 12 x 110 pounds, 2 x 10 x 120 pounds
Seated row: 3 x 10 x 120 pounds
Reverse flyes: 3 x 10 x 7.5 kgs

3/12/09

shoulders....!!!! very fulfilling day, had so much of a blast it was almost criminal. WOOO!!!! well anyway, it felt fruitful (very) to me, since i've never got my delts to fatigue this badly during a shoulder workout before. kinda cool actually, never expected stuff to work better after adding a compound push exercise to my shoulder routine. :D until now i still dunno what weight is the smith bar... oh well, lets leave it at 5 kg rounded down then. weak i be.

Smith press: 1 x 8 x 40 kgs, 2 x 10 x 35 kgs
Upright row: 1 x 12 x 20 kgs, 2 x 10 x 12.5 kgs
Arnold press: 1 x 10 x 12.5 kgs, 2 x 8 x 15 kgs
Lateral raises: 3 x 10 x 7.5 kgs
Side bends: 2 x 10 x 17.5 kgs

2/12/09

ARMS DAY! i've been waiting for this. seemingly, my arms pretty much strengthened a lot within the week.... guess it's time to make things tougher than they already are for my guns! negatives on preacher was killer, and i kinda found out the... CORRECT... form for it's use. damn, we're supposed to keep our upper arms on the bloody cushion, not just our elbows!

EZ bar curl: 2 x 12 x 20 kgs, 1 x 10 x 22.5 kgs
Preacher curl: 3 x 10 x 70 pounds
Hammer curl: 3 x 12 x 7.5 kgs
Skull crusher: 2 x 12 x 15 kgs, 1 x 10 x 17.5 kgs
Rope pulldown: 3 x 10 x 80 pounds

hmmm... gotta do something about the pulldowns.... it's been stagnating for some time now...

1/12/09

Leg day, quite tiring. i managed to pull it off without my legs aching for once in my lifetime. rather fulfilling today

Squats: 1 x 13 x 65 kgs, 1 x 6 x 85 kgs
Deadlift: 1 x 12 x 60 kgs, 1 x 5 x 80 kgs, 1 x 3 x 90 kgs, 1 x 5 x 100 kgs
Leg extension: 3 x 10 x 125 pounds
Leg curl: 3 x 10 x 110 pounds
Calf raises: 3 x 12 x 200 pounds