heliumduck Posted September 15, 2016 Author Report Share Posted September 15, 2016 short wokroutwent for some HIIT classfront squat40 kg x 10 x 4parallal grip lat pull down20 kg x 12 x 245 kg x 12 x 3rear delt flye4 kg x 25 x28 kg x 12 x 3, last 2 sets, thumb pointing inwards sayfirst 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 22, 2016 Author Report Share Posted September 22, 2016 pullup10 x 3+10 kg x 5 x3+20 kg x 5 x5+10 parallel grip x 10 x 3lat pull down45 kg x 10 55 kg x 10 x 3assisted machine pull up, focus on reverse motion/eccentric35 kg x 10 45 kg x 10 x 3front squat40 kg x 5 x 360 kg x 5 x 3back squat 80 kg x 5 x 3box jumps 60 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 26, 2016 Author Report Share Posted September 26, 2016 cycled about 1.5 hrsincline bench40 kg x 10 x 3decline bench40 kg x 10 x 3cable row33kg x 867kg x10 x 377kg x 10 x 3leg press machine120 kg x10 x 2160 x 10 x 2flat bench50 kg x 10 x 2overhead squat 30 kg x 10 x 2, DL, 60 kg x 1070 kg x 10 x275 kg x 10 x2front squat60 kg x 1070 kg x 10 x 280 kg x10 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted September 27, 2016 Author Report Share Posted September 27, 2016 incline bench40 kg x 10 x 2db chest press14 kg x 1024 kg x 1030 kg x 10 32 kg x 10 x 3 PR ! bb press30 kg x 10 x 2cable fliesbottom up12.5 kg x 5 fail10 kg x 5 fail7.5 kg x 10 x 3top down10kg x 10 x 312.5 kg x 6 x 2centre10 kg x 10 x 212.5 kg x 6 x 2db rear delt flye10 kg x 10 x 214 kg x 10 x 2, first set was more like a row cause elbow was bent. 2nd set was better Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 2, 2016 Author Report Share Posted October 2, 2016 Quote over head squat30 kg x 10 x 240 kg x 10 x 245 kg x 10 50 kg x 6 x 2 , wobbly , heavy siaDL60 kg x 6 x 280 kg x 10 x2100 kg x 6 x 5, first time since i started my rehab phase12 kg kb lunge 3 sets Expand Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 4, 2016 Author Report Share Posted October 4, 2016 db chest press14kg x 1024 kg x 1030 kg x 6 x 432 kg x 6 PRbent over row40 kg x 10 x 350 kg x 10 x 2shrugs60 kg x 10 x 280 kg x 10 x290 kg x 10 100 kg x 10110kg x 10120 kg x 10140 kg x 6 x 3ez bar curl + db hammer curl+5kg per side x 10 , 10 kg db x 10 --- 2 setsspider ez bar curl +db hammer curl+5kg per side x 10 , 10 kg db x 10 --- 2 sets+7.55kg per side x 10 , 12 kg db x 10 --- 3 setsrope cable bi curl10 kg x 1015 kg x 10 x 4standing cable row20 kg x 10 30 kg x 1050 kg x10 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 26, 2016 Author Report Share Posted October 26, 2016 baack after a 2 week complete clean breaktotally off formlat pull down35 kg x 12 x 3db chest press14 kg x 1224 kg x 12 x 3DL60 kg x 10 x4under grip bent over row40 kg x 10 x 4front squat40 kg x 10 x 4pull up8 5 8 8 8 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 28, 2016 Author Report Share Posted October 28, 2016 over sqhead squat30 kg x 10 x 4, each set gets more stable then the previous setshoulder press30 kg x 10 x 4, no issue swith the shoulder this timeback quat50 kg x10 x270 kg x 10 x 3heavy and tough, my right quad has this nagging tight hip flexorfront squat 70 kg x 5 x 350kg x 10 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 29, 2016 Author Report Share Posted October 29, 2016 overhead squat30 kg x 10 x 3squat50kg x 10 x 270 kg x 10 x 440 kg x 20, short break in between 10 and 11fronst squat50kg x 1070 kg x 10 x 340kg x 20pullup + cable lat pull down (using cables, not the machine)8 + 7.5 kg x 10 x 4 sets Quote Link to comment Share on other sites More sharing options...
heliumduck Posted October 31, 2016 Author Report Share Posted October 31, 2016 spin class lat pulldown50 kg x 10 x 5; boh pull up bar leh, classes were on so yea =/dead lift60 kg x 10 x 5snatch practice @ empty bar Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 1, 2016 Author Report Share Posted November 1, 2016 db chest pres14kg x10 x 224 kg x 10 x 228 kg x 10 x 314 kg x 20incline db press14 kg x 10 x 3bent over row40 kg x 10 x 260 kg x 10 x 4cable chest fly,5 kg x 4 sets Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 2, 2016 Author Report Share Posted November 2, 2016 lat pull down machine30 kg x 10 x 4pullup10 x 710 x 3last 3 sets just half rep behind the head pressempty bar x 10 x 3straight arm lat pull down22.5 kg x 10 x 230 kg x 10 x230 kg x 7, failed Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 6, 2016 Author Report Share Posted November 6, 2016 total body workout Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 8, 2016 Author Report Share Posted November 8, 2016 (edited) R P Mpull up8 reps x 10 setsbehind head lat pull down @ 10 reps each30kg 40kg 35kg x 6 Edited November 8, 2016 by heliumduck Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 9, 2016 Author Report Share Posted November 9, 2016 incline db pres10 kg x 12 x 214kg x 12 x 220 kg x 10 x 224 kg x 8 x330 kg x 8 x3BW dips20 x 3bench60 kg x 10 x 340 kg x 15 x 3cable flies top down5 kg x 12 x 27.5 kg x 8 x3, couldnt get a spot on contraction at this weight, perhaps too heavy5 kg x 16 x3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 10, 2016 Author Report Share Posted November 10, 2016 (edited) over head squatbar x 15 x 220 kg x 12 x 250 kg x 10 x 3front squat 50 kg x 10 x 260 kg x 10 x 2squat60 kg x 10 x 280 kg x 10 x 2100 kg x 6 x 3, belt onfront squat50 kg x 20 ab work Edited November 10, 2016 by heliumduck Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 13, 2016 Author Report Share Posted November 13, 2016 overhead press30 kg x 15 x 340 kg x 12 x 3seated db shoulder press14 kg x 15 x 320 kg x 12 x 3lat raise10 kg x 12 x 5db lat raise + up right row 14 kg x 6 + close grip 40 kg x 10 14 kg x 6 + wide grip 40 kg x 10 cable front raise7.5 kg x 15 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 15, 2016 Author Report Share Posted November 15, 2016 pullup + over head squat 10 + bar x 5 x 5 sets arm db row 24 kg x 8 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 17, 2016 Author Report Share Posted November 17, 2016 push press30 kg x 15 x 4incline bench40 kg x 10 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 20, 2016 Author Report Share Posted November 20, 2016 cable row33 kg x 1247 kg x 1257 kg x 1267 kg x 12 x377 kg x 6 x 2, heavy, form abit off i feel77kg x 6, 57kg x 10, 33 kg x 151 arm db row20 kg x 1225 kg x 10 x 3over head squatbar x 10 x230 kg x 10 x2front squat50 kg x 10 x270 kg x 10 + knee sleevesback squat90 kg x 10 x 2100 kg x 6+ belt100 kg x 6 x5 front squat 100kg x 6 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 21, 2016 Author Report Share Posted November 21, 2016 (edited) Quote 22 Nov EDIT: i forgot my warm up --> db front raise 10 kg x 10 x 3 Expand db chest press16 kg x 1220 kg x 1224 kg x 1230 kg x 8 ,8, 10 ,10, 10incline db press14kg x 1220 kg x 1224 kg x 10 x 5incline db flye10 kg x 10 x 5pullup 6 x 5cable single arm tri extension7.5 kg x 105 kg x 15 x 3cable kick back5 kg x 15 x Edited November 22, 2016 by heliumduck Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 22, 2016 Author Report Share Posted November 22, 2016 BB press30 kg x 12 x 4front squat50 kg x 12 x 260 kg x 10 x 3back squat60 kg x 12 x 280 kg x 12 x 290 kg x 6100 kg x 8, 10, 10front squat100 kg x 3, 100 kg x 5bent over row50 kg x 12 x 5trap bar DL, weight is bar + 20 kg per side12 x 5cable chest flies7.5 kg x 10 x 210 kg x 10 x 8hang leg raises 10 x 3bridge extensionscrunches + toes to the sky, 25 each Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 23, 2016 Author Report Share Posted November 23, 2016 db shoulder press 10 kg x 15 14 kg x 15 20 kg x 12 24 kg x 12 x 5 snatch and cleans 30 kg 5 ,5 32.5 kg 5, 5 35kg 5,5 pull up 8 x 5 x 2, 2nd set is wide parallel grip pulling practice for cleans Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 24, 2016 Author Report Share Posted November 24, 2016 over head squatbar x 1240 kg x 10 x 2DL 60 kg x 10 x 280 kg x 10 x 2100 kg x 10 x 3HIIT class Quote Link to comment Share on other sites More sharing options...
heliumduck Posted November 29, 2016 Author Report Share Posted November 29, 2016 incline bench40 kg x 12 x 5db chest press16 kg x 1226 kg x 1232 kg x 12 x 4 + 11 , failed on 12th during the last setwide parallelgrip pull up12 x 5 Nomoreadam 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 5, 2016 Author Report Share Posted December 5, 2016 cleans and snatch practisedefecit dead lift and stiff legg @ 40 kg10, 10 x 4squat60 kg front x 10 x 280 kg x back x 10 x 2100 kg x back x 10 x 3 with belt + knee sleeves + shoes105 kg front x 6 with belt + knee sleeves + shoestook the sled for a 4 rounds of runs with 20kg on it Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 6, 2016 Author Report Share Posted December 6, 2016 ran about 10 km Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 8, 2016 Author Report Share Posted December 8, 2016 db shoulder press10 kg x 1515 x 1525 kg x10 x 5db side raise7.5 kg x 15 x 4db front raise7.5 kg x 15 x 4db reear delt flye5kg x 15 x 4bent over db row15 kg x 8 x 5behind the head lat pull down30 kg x 12 x 5abs + cable row20 crunches + 30 kg x 12 x 6face pull15 kg x 12 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 9, 2016 Author Report Share Posted December 9, 2016 snatch practise with 30 kg1 arm db row30 kg x 10 x 240 kg x 12 x 550 kg x 4 x 350 kg form is totally not there, means im stuck at around 36 kg thereabouts for nowdeadlift60 kg x 10 x 290 kg x 10 x 3110 kg x 6 x ~3? i forgot ><"; for sure i was pretty noisy, a few of the guys didnt appreciate the weight hitting the platform. not that i was dropping itab machine110 reps in total in sets of 10 different angles Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 11, 2016 Author Report Share Posted December 11, 2016 snatch practiceflat bench40 kg x 1250 kg x 1260 kg x 10 x 4incline bench40 kg x 1050 kg x 10 x 4decline bench30 kg x 10 x 4glutes raise on the smith machine60 kg x 10 x 265kg x 10 x2step machine for 10 mins Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 14, 2016 Author Report Share Posted December 14, 2016 (edited) overhead squat 30 kg x 10 50 kg x 10 x 2 cable row 57kg x 10 77 kg x 10x 2 87kg x 10 x2 pull up, 4 variation of the handle bars 8 reps x 3 set x 3 different handles last set 6 reps x 4 set cable fly, super set bottom up + top down 7.5 kg x 10 reps x 3 sets Edited December 14, 2016 by heliumduck Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 16, 2016 Author Report Share Posted December 16, 2016 swam 20 lapsbb press40 kg x 8 x 5db shoulder press20 kg x 6 , heavy15 kg x 10 x 3db lat raise8k g x 10 x 3db front raise8kg x 10 x 3cable rear delt fly7.5 kg x 10 x 3ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 17, 2016 Author Report Share Posted December 17, 2016 cable row 67 kg x 10 77 kg x 10 x 2 87kg x 10 x 3 pull up 4 variations 10 reps of 2 sets for each type of grip back isolation machines x 2 rounds , each round on different machine 15kg x 10, 25 kg x 10 x 2 15 kg x 10 x2, single arm ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 18, 2016 Author Report Share Posted December 18, 2016 snatch practise was BAD todayDL80 kg x 8100 kg x 6 no belt100 kg x 8 with belt110 kg x 8 x 2 with belt80kg x 12smith mahcine glute raise60 kg x 10 80 kg x 10 x 2stairs machine for 10 mins Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 21, 2016 Author Report Share Posted December 21, 2016 db chest press14 kg x 1524 kg x 1530 kg x 10 x 320 kg x 15 x2incline db chest press16 kg x 15 x3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 22, 2016 Author Report Share Posted December 22, 2016 DL60 kg x 10 x 280 kg x 15 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 23, 2016 Author Report Share Posted December 23, 2016 squatATG50 kg x 12 x 41,2 normal stance toes forward3. wide stance4. front squatback squat80kg x 12 x 5front squat80 kg x 8 8 6 6 6 6 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 24, 2016 Author Report Share Posted December 24, 2016 front squat60 kg x 1270 kg x 10 front squat + back squat 80 kg x 1090 kg x 10100 kg x 6110 kg x 3,3leg press, each plate is 20 kg and its per side2 plates x 103 plates x 104 plates x 10 x 23 plates x 10calve raise on smith machine1 plate x 10 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 26, 2016 Author Report Share Posted December 26, 2016 empty bar snatch practisepullup+5kg x 12+10 x 12+20 kg x 6 x 5bent over row40 kg x 12 x 51 arm db row30 kg x 1236 kg x 6 10 6 6 6, under hand grip pull upBW x 10 x 5cable rear delt flye,2 plates x 123 plartes x 124 plates x 12, to much2 plates x 12 x 2 1 plates x 20ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 28, 2016 Author Report Share Posted December 28, 2016 seated shoulder press14kg x 15"15 reps x 6 " dayseated db shoulder press @ 20 kgstanding db lat raise @ 8 kgstanding db front raise @ 8 kgcable front raise @ 10 kgcable lat raise (thunmbs down) @ 1.25kg Quote Link to comment Share on other sites More sharing options...
xydboy Posted December 29, 2016 Report Share Posted December 29, 2016 On 12/28/2016 at 3:51 PM, heliumduck said: seated shoulder press14kg x 15"15 reps x 6 " dayseated db shoulder press @ 20 kgstanding db lat raise @ 8 kgstanding db front raise @ 8 kgcable front raise @ 10 kgcable lat raise (thunmbs down) @ 1.25kg Expand No posterior (rear) delts? Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
heliumduck Posted December 31, 2016 Author Report Share Posted December 31, 2016 On 12/29/2016 at 3:06 PM, xydboy said: No posterior (rear) delts? Expand no, but usually do seperate okay will do it sooon Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 31, 2016 Author Report Share Posted December 31, 2016 bench50 kg x 1560 kg x 15 x 570 kg x 5 x 5decline bench, 40 kg x 15 x 4incline bench50 kg x 15 x 4cable fly top down7.5 kg x 12 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 2, 2017 Author Report Share Posted January 2, 2017 68.5kg 12.8% fat Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 2, 2017 Author Report Share Posted January 2, 2017 deadlift60 kg x 1280 kg x 15 x 4100 kg x 6 x 560 kg x 5 front squat 80 kg x 5 front squat 80 kg x 5 back squat100 kg x5 front squat , not very good,100 kg x 5 back squat 100 kg x 5 front squat, much better with proper form100 kg x 5 back squatglutes raise on smith machine60 kg x 15 x 4ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 4, 2017 Author Report Share Posted January 4, 2017 pull up10 x 2+ 10 kg x 10 x 2+20 kg x 6 x 5+ 10 kg x 10db chest press16 kg x 1524 kg x 12 x 230 kg x 8 x5cable chest fly5 kf x 12 top down7.5 kg x 12 top down10 kg x 10 x 3 top down7.5 kg x 10 x 3 bottom up Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 6, 2017 Author Report Share Posted January 6, 2017 http://www.independent.co.uk/life-style/people-who-post-their-fitness-routine-to-facebook-have-psychological-problems-study-claims-a7187666.html People who post their fitness routine to Facebook have psychological problems, study claims Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 6, 2017 Author Report Share Posted January 6, 2017 forgot to log yesterdaybut i did BB shoulder press, db lat and front raise, rear delt db flyetodayfowm rollstraight leg DL40 kg x 15 x 4db seated shoulder press16 kg x 1220 kg x 12 x 424 kg x 6 x 5db tri kick back8 kg x 12 x 4cable tri pull down20 kg x 12 x 4v-handle tri pull down28kg x 10 x 420 Kb swingssnatch practice15,15 kb swings Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 8, 2017 Author Report Share Posted January 8, 2017 cycle at punggol water way for about 1.5 hourscablle row, dual pulley47kg x 10 x 4single pulley47 kg x 10 + 57 kg x 667 kg x 10 + 57 kg x 667 kg x 10 + 77 kg x 677 kg x 10 + 87 kg x 6cable fliesbottom up9kg x 10 x 213 kg x 10 x 2top down13 kg x 10 x 4hamstring curl, 10 reps each35kg, 42 kg x 4incline bench60 kg x 10 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 9, 2017 Author Report Share Posted January 9, 2017 bent over row + dips40 kg x 10 + 8 x 4 setspull up+10 kg x 10 x 2 , parallel grip+ 15 kg x 8 x 2 , parallel grip+ 20 kg x 8 x 2 , parallel grip+10 kg x 10 x 2 , wide grip+ 15 kg x 8 x 2 , wide grip+ 20 kg x 6 x 2 , wide gripst arm lat pull down, dual pulley7.5kg x 10 x 3 Quote Link to comment Share on other sites More sharing options...
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