heliumduck Posted December 11, 2017 Author Report Share Posted December 11, 2017 cable rows27kg 15 x 237 kg x1257 kg x 12 x 3 + drop set 27 kg x 2067 kg x 3 x 3 + drop set 27 kg x 20wide angled parallel grip pull up5 x 5lat pull down~35 kg x 12 x 2 x 2 different grip , 1 at the ends of the handle bar, 1 narrowerwide parallel grip pull up5 x 52 isolation free-weight rowing machine, some non-cable ones dunno their exact namesboth underhand grip20kg plate per side x 12 x 2 per machinecable flye, bottom up7.5 kg x 12 x 3 + drop set 2.5 kg x 2012.5 kg x 3 x 3 + drop set 5 kg x 20ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 14, 2017 Author Report Share Posted December 14, 2017 Â front squat 40 kg x 10 x 2 60 kg x 10 x 3 Â back squat 60 kg x 10 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 15, 2017 Author Report Share Posted December 15, 2017 OHPempty x 10 x 230 kg x 12 x 3db shoulder press20 kg x 12 x 324 kg x 12 x 3 + drop set 10 kg x 20 + 2nd drop set arnold press 4 kg x 20cable lat raiseback -Â 5 kg x 6 x 3 + drop set 2.5 kg x 203.75 x 12 x 3 + drop set 1.25 kg x 20 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 17, 2017 Author Report Share Posted December 17, 2017 yesterday  overhead squat empty bar x 10 x 2 30 kg x 10 x 2 40 kg x 10 x 2  back squat 60 kg x 10 x 2 80 kg x 10 x 3 100 kg x 10 x 3   lat pull down, wide prallel grip 35 kg x 10 65 kg x 5 x 5 75 kg x 5 x 5  smith machine glute raise 20 kg x 25 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 19, 2017 Author Report Share Posted December 19, 2017 db shoulder press 20 kg x 10 x 5 24 kg x 10 x 2 24 kg x 6, fail, 22 kg x 4 22 kg x 10 x 2 front raise + up right row, on a barbell 20 kg x 10 + 20 kg x 10Â 22.5 kg x 10 + 22.5 kg x 10 x 3 last set + drop set front raise 22.5 kg x 10 + 10 kg x 20 upright row 22.5 kg x 10 + 10 kg x 20 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 21, 2017 Author Report Share Posted December 21, 2017 morning session db chest press 14 kg x 15 x 2 20 kg x 12 x 2 24 kg x 12 x 3 drop set - 16 kg x 8 - 10 kg x 8 cable flye - bottom up 7.5 kg x 10 x 5 drop set 2.5 kg x 15 bench press 40 kg x 12 x 3 lunch + nap lat pull down 35 x 12 x2 55 kg x 10 x2 65 kg x 6 x 2 65 kg x 6 + 45 kg x 8 + 25 kg x 10 o lift practise Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 22, 2017 Author Report Share Posted December 22, 2017 front squat 60 kg x 10 x 3 80 kg x 8 x 3 box jumps + some KB RDL 60 kg x 10 x 5 DL 70 kg x 10 80 kg x 10 x 2 DL Olift stance + shrug 100kg x 10 x 2 db lat raise 12 kg x 10 x 5 drop set 6kg x 12 + 2.5 kg x 20 assisted pull up machine @ 35 kg 10 x 10 leg raises, not hanging though Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 27, 2017 Author Report Share Posted December 27, 2017 cable row 19kg x 12 x 2 32kg x 12 47 kg x 12 57 kg x 12 x 5 67 kg x 6 x 3 drop set - 47kg x 8 + 20+kg x 8 lat pull down 35 kg x 12 x 5 db shoulder press 14 kg x 15 x 4 drop set 6 kg x 15 + 4 kg x 15 db lat raise 8 kg x 15 x4 drop set 4 kg x 12 1.25kg x 20 behind the head press empty bar x 8 x 3 some crunches Quote Link to comment Share on other sites More sharing options...
heliumduck Posted December 29, 2017 Author Report Share Posted December 29, 2017 light one today  db chest press 14 kg x 12 , 12 , 20 , 20 , 20  seated db lat raise 8 kg x 20 x 5  cable flyes, bott0om up 5 kg x 20 x 2 3.75 kg x 20 x 2  front raise + upright row superset 12.5 kg x 20 ,20 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 1, 2018 Author Report Share Posted January 1, 2018 Â 1st jan 2018 snatch practise Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 5, 2018 Author Report Share Posted January 5, 2018 DL70 kg x 10 x 5db chest press14 kg x 1220 kg x 12 x 5ab workcable flyes, bottom up5 kg x 12 x 5ddrop set 2.5 x 12 + 1.25 x 20 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 7, 2018 Author Report Share Posted January 7, 2018 snatch practiseassited pull up machine @28 kg x 50 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 10, 2018 Author Report Share Posted January 10, 2018 ohp 30 kg x 10 x 5  pull shrugs + up right row 70 kg x 4 + 20kg x 10 , 2 sets 90 kg x 4 + 20kg x 10 , 2 sets  db lat raise 8 kg x 30 + 4 kg x 20  db shrugs 30 kg x 6 x 5 drop set 20 kg x 20 + 10 kg x 20  cable front raise 7.5 kg x 30 + 2.5 kg x 20 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 12, 2018 Author Report Share Posted January 12, 2018 Â Â snatch 40 kg x 3 x 3 45 kg x 3 50 kg x 5 Â box snatch 40 kg x 3 45 kg x 5 50 kg x 5 Â pull shrugs 80 kg x6 90 kg x 6 100 kg x 6 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 14, 2018 Author Report Share Posted January 14, 2018 yesterdaycable row30 something kg x 1547 kg x 1557 kg x 15 x 367 kg x 5 x 5drop set - 47 kg x 12 + 20 something x 20 + 7.5kg x 20Â db shoulder press20 kg x 14 x 5db rear delt flye6 kg x 20 x 5cable lat raise5 kg x 10 x 2cable rear delt flye5 kg x 10 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 14, 2018 Author Report Share Posted January 14, 2018 shrugs 60 kg x 10 x 3 + leg warm upDL60 kg x 10 x 280 kg x 10 x 2100 kg x 6 x 5shrugs100 kg x 8 x 2110 kg x 8 x 2120 kg x 8 x 2pullup pull till 50 reps, i think i ended up doing like 25 half or 3/4 reps cable chest flye,bottom up5kg x 501.25 kg x 50 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 15, 2018 Author Report Share Posted January 15, 2018 front squat 60 kg x10 x 10 squat jerk 40 kg x 10 x 2 Â Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 20, 2018 Author Report Share Posted January 20, 2018 yesterdayassisted pull up machine @28kg12 x 51 arm db row20 kg x 1524 kg x 1228 kg x 12 x 232 kg x 5 x 5 , probably should have chosen 30 or stayed at 28db shoulder press20 kg x 15 x5Â lat pull down, wide parallel grip25 kg x 50 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 24, 2018 Author Report Share Posted January 24, 2018 deadlift60kg x 10 x 280kg x 6 x 10shrugs, snatch grip100 kg x 6 x 10pullup x 20, well sum to 20cable flye, bottom up7.5 kg x 10 x 32.5 kg x 30ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 29, 2018 Author Report Share Posted January 29, 2018 squatback ,front,back,front40kg x 10 reps60 kg x 10 repsback squat80kg x 10 x 3100 kg x 5 x 5shrugs80 kg x 10 x 380 kg x 10 x 3, snatch grip Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 30, 2018 Author Report Share Posted January 30, 2018 smith machine split squat40kg x 10 x 3smith machine reverse squat, where you load the bar at the overhead squat/snatch position and squat up then drop down slowly cause the focus is otw up40kg x 1050kg x 1060kg 10 x 270 kg x10 x 2pullup10 reps x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 31, 2018 Author Report Share Posted January 31, 2018 lat pull down20kg x 12 x230kg x 12 x 2cable row37kg x 12 x 247kg x 12 x 257kg x 10x 5drop set - 23kg x 8 + 12 kg x 10 + 5kg x 20some iso-row lat pulldown machine @ Safra Jurong, reverse grip20kg plate x 12 x 5OHPnormal grip - 30kg x 10 x 240kg x 8 normal grip 40kg x 8 wide grip, 40kg x 8 normal grip40kg x 8 wide grip, 50kg x 8 x 245kg x 8 x 3pull up 10 reps x 2 set , wide grip10 reps x 2 set , some semi wide angled gripab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 1, 2018 Author Report Share Posted February 1, 2018 pull;up10 x 5db shoulder press10kg x 15 x 214kg x 15 x 220kg x 15 x 225kg x 15 x 4db lat raise6kg x 15 x5db rear delt fly + snatch pull6kg x 15 + 100kg x 36kg x 15 + 100kg x 3, give up, too heavy, form not good at all6kg x 15 + 60kg x 56kg x 15 + 60kg x 56kg x 15 + 60kg x 5, overall the 3 sets also almost sub-par, tired liao, cant feel that im doing the triple extension on the way upab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 2, 2018 Author Report Share Posted February 2, 2018 snatch practice40kg hand snatch x 3 + snatch x 345kg hand snatch x 3 + snatch x 3OHP50kg x 6 x6normal grip x3 + wide grip x 2, + normal grip pullup 8 x 5smith machine shrugs80kg x 12 x 3leg press 10 x 1080kg lower position x 4 sets80kg higher position x 4 sets100kg lower position 100kg higher position wide parallel grip lat pull down30kg x 10 x 6, face pull10kg x 15 x 45kg x 20 x 2  Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 4, 2018 Author Report Share Posted February 4, 2018 (edited) weight pull up 10 kg x 5 x 5 20 kg x 1,1,1,1,1,1,1,1,2. Â snatch @ 40 kg x 3 x 3hang snatch @ 40 kg x 3snatch @ 45kg x 3hang snatch @ 45 kg x3snatch @ 50 kg x 1, 0,0,0,1 ,1hang snatch @ 50 kg x 1,1 ,1jerk squat50 kg x 5 x 5bottom up over head squat60 kg x 5, 3, ,3Â Â Edited February 4, 2018 by heliumduck Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 10, 2018 Author Report Share Posted February 10, 2018 pull up10 x 6+10 kg x6 x5+20kg x 2 x 2, boh lat liaodb seated shoulder press14kg x 1220kg x 12 x 5drop set 12 kg x 15 + 8kg x 15face pull10kg x 20 x 5lat pull down, wide parallel grip20kg x 20 x 5leg press machineright leg only, 30 kg x 12 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 17, 2018 Author Report Share Posted February 17, 2018 looks like i forgot to log a couple of workouts  today pull up 10 x 5  cable row 47 kg x 10 x 2 57 kg x 10 x 2 67 kg x 4 x 8 77 kg x 5 x 5  seated db shoulder press 20kg x12 x 4  OHP 30kg x 4 x 8 50kg x 5 x5  reverse plate raise 10 kg x 50  db rear delt flye 4 kg x 50  arnold press 2 kg x 50  delts machine, seated lateral raise testing out different weights, ~ 50 reps  ab roll out 20 x 5  HUAT AH Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 18, 2018 Author Report Share Posted February 18, 2018 HIIT classdeadlift50kg x10 x10Box jumps10 x 5Plus like ~20 failed repsAbductor machine... The push outwards one20kg x10 x 5Single leg, leg press machine, right only focus on glutes 20kg x10 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 23, 2018 Author Report Share Posted February 23, 2018 overhead squat bar x 10 x 240 kg x 10 x 5OHP + wrist wraps40kg x 5 x5back squat80kg x 5 x 5front squat + knee sleeves80kg x 5 x 5snatch30 kg x 10 single repsadductor machine25kg x 15 x4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 25, 2018 Author Report Share Posted February 25, 2018 dead lift50kg x 1070kg x 1080kg x 10 x 8db lat raise5kg x 15 15 20reverse plate raises10kg x 15 15 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 3, 2018 Author Report Share Posted March 3, 2018 pull up15 x 2snatch40kg x 645kg x 650kg x 352.5kg x 155kg x 157.5kg x failure x 3Â clean and jerk55kg x160kg x165kg x1push press40kg x 5 x245kg x 5 x5lat pulldown50kg x 5 x5abductor machine55kg x 5 x5 + 20kg x 15 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 4, 2018 Author Report Share Posted March 4, 2018 over head squat bar x 10 x 2 40kg x 10 x 2  deadlift 60kg x 6 80kg x 6 100kg x 5 x5  snatch + box jump x 5 cycles 40kg x 3 + 5 reps   Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 5, 2018 Author Report Share Posted March 5, 2018 db RDL8kg x 8 x 3pullup10, 5, 10, 5, 10, 5the 5 reps is suppose to be weight, but some guy took the belt and did +25kg dipso ... there you go, no weight pullupssnatch balance30 kg x 5 x 2squatback + front+60kg x 5 +5Â +80kg x 5 +5Â +80kg x 5 +5Â +80kg x 5 +5Â +80kg x 5 +5 snatch balance30 kg x 540kg x 5 x 5db lat raise8kg x 12 x 4lat pull down32.5kg x 15 + 52.5kg x 5 x 5 setsbehind the head - 20kg x 20 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 10, 2018 Author Report Share Posted March 10, 2018 pullup 15 15 +10 kg x 5 +20 kg x 3 x 5 15 reverse bottom up squat 40kg x 5 x 2 50kg x 5 x 3 tri pull down 15 kg x 50Â face pull 15kg x 50 Â Â Â Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 12, 2018 Author Report Share Posted March 12, 2018 lat pull down20kg x 15 x 3OHP 30 kg + pullup5 + 5 x5 roundsOHP40 kg x 6 x61 arm db row24 kg x 630 kg x 6 x 6 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 15, 2018 Author Report Share Posted March 15, 2018 block high pull, 40 kg x 5 60 kg x 5 80 kg x 5 x2 100kg x5 block snatch 40kg x 3 45kg x 3 55kg x fail 50kg x 3 seated DB shoulder press 20kg x 8 x 5 Â Â Â Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 16, 2018 Author Report Share Posted March 16, 2018 lat pulldown40 kg x 10 x 3, normal grip handle40 kg x 10 x 3, narrow grip handlefront squat40 kg x 10 x 250 kg x 1060 kg x 680 kg x 6 x 2100 kg x 1, 1,1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 18, 2018 Author Report Share Posted March 18, 2018 (edited) db shoulder press 10kg x 12 x 2 14kg x 10 20kg x 10 26kg x 10 x 5 cable bent over row wide parallel grip 30kg x 10 x 5 narrow parallel grip, 30kg x 10 x 5 cable lat pull down 20kg x 10 25kg x 10 x 4 Â Â Â Edited March 18, 2018 by heliumduck Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 21, 2018 Author Report Share Posted March 21, 2018 pull up 12 x 3 bent over row 40 kg x10 50 kg x 10 x 2 55 kg x 10 60 kg x 10 x 4 deadlift 60kg x 10 70 kg x 10 80 kg x 10 x 2 90 kg x 10 100 kg x 5 x 5 behind head lat pull down 25kg x 12 x 3 db front riase 8kg x 10 x 5 cable front raise 10 kg x 10 x 5 Â Â Â Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 7, 2018 Author Report Share Posted April 7, 2018 short workout cause go latemobility 45 minsround back deficit DL50kg x 5 x 5DL50 kg x 6 + some 2nd pull drills90 kg x 3 + some 2nd pull drills100kg x 3 + some 2nd pull drillsDL110kg x 3 115 kg x 3130 kg x 3 x 2 Â Â Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 7, 2018 Author Report Share Posted April 7, 2018 OH MY TI GONG i havent posted anything since 22 MARCH ?! Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 8, 2018 Author Report Share Posted April 8, 2018 warm up and mobility stuff  1 arm db row x 10 reps 20 kg 24 kg 28 kg 30 kg x 5 x 5  did some 2nd pulll drills  back squat 60 kg x 10 80 kg x 10 90kg x 10 ? 100 kg x 6  110kg x 3 115kg x 3 120 kg x 3 125kg x 3 130kg x 3  Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 15, 2018 Author Report Share Posted April 15, 2018 friday - some squats...120kg x 4 x 5saturdayDL...130kg x 4, too much imo120kg x 4 x 5smith machine calve raise40 kg x 10 x 5smith machine glutes raise40 kg x 10 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 15, 2018 Author Report Share Posted April 15, 2018 squat jerk40 kg x 5x 250 kg x 5 60 kg x 2 failblock snatch pull x 2 + 1 snatch40 kg x 345 kg x 10, ~ 3 - 4 failed reps front squat60 kg x 480kg x 4100 kg x 4110 kg x 4 x 2machine crunch50 kg x 10 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 20, 2018 Author Report Share Posted April 20, 2018 leg curl20 kg x 1230 kg x 1240 kg too heavy30 kg x 12 x 3ohp + overhead squat40kg x 5 + 540kg x 5 + 5back squat80kg x 5100kg x 5snatch balance40 kg x 5 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 21, 2018 Author Report Share Posted April 21, 2018 leg curl20 kg x 1230 kg x 12 x 5smith machine split squat20 kg x 1040 kg x 10 50 kg x 1080 kg x 5 x 5OHP + overhead squat40 kg x 5, 550 kg x 5, 555 kg x 5, 5squat jerk40 kg x 3 50 kg x 355 kg x 3 x 260kg failleg extension50 kg x 10 x5ab machine 40 kg x10 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 22, 2018 Author Report Share Posted April 22, 2018  leg curl 40 kg x 12 x 4  smiuth machine split squat 20 kg x 10 40 kg x 10 x 2  high pull 40 kg x 3 x 3  snatch 40 kg 50 kg  wide grip parallel pull up 10 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 23, 2018 Author Report Share Posted April 23, 2018 lunchDL60 kg x 5 x 2100 kg x 5 x 5db shoulder press14 kg x 1220 kg x 1224 kg x 12 x 3dm lat raise12 kg x 8 x 5drop set: 8 kg x 15 + 4 kg x 20rope tri pull down15 kg x 15 x 37.5 kg x 20  night squat 40kg x 10 x 260 kg x 1080 kg x 10100kg x 8110 kg x 6120 x 5 x2110 kg x 5ab machine15 kg x 10 x 5defecit round back DLbar x 5 x 230 kg x 5 x 240 kg x 5 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 10, 2018 Author Report Share Posted May 10, 2018 TYI on incline bench @ 2 kg3 x10cable row47kg x10 x257 kg x 10 x 267 kg x 6 x 5drop set 32kg x 10 + 12 kg x 15trip rope pull down20 kg x 10 x 5drop set 5 kg x 20 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 13, 2018 Author Report Share Posted May 13, 2018 cable row12 kg x 1015 kg x 10 x 2BW dips 10 x 3pullup holds3 sec holds x 3 x 3pullup+10kg x 5 x 3various db shoulder press, light weight4kg niahigh bar squat, 60 kg x 10Â 80 kg x 10 x 2100 kg x 10deficit DL40 kg x 1050 kg x 1 0x 260 kg x 10 x 2some high pulls @ 40 kgsnatch40 kg x 345 kg x 350 kg x 3tri rope pull down12.5 kg x 10 x 3drop set 5 kg x 151.25 kg x 15 Quote Link to comment Share on other sites More sharing options...
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