heliumduck Posted March 13, 2016 Report Share Posted March 13, 2016 today jurong safra seated shoulder press bar x 12 x 2 25kg x 12 x2 45 kg x 10 x 2 DL 50kg x 12 x2 75kg x 12 x 2 95kg x 12 x 2 db rear delt flye 4kg x 12 x 2 8kg x 12 x 3 12 kg x 12 x 2 12kg x 12 + 4 kg x 20 t bar row, makeshift t bar 15kg x 12 20 kg x 12 30kg x 12 50kg x 12 x 2 50kg x 12 + 15 kg x 15 cable row, back tired liao 33kg x 10 47kg x 10 x2 57kg x 10 x2 hammerstrength iso lat pull down 20 kg x 10 x 3 25kg x 10 x 2 smith machine squat 60 kg x 10 x 5 ab work Quote Link to comment Share on other sites More sharing options...
xydboy Posted March 13, 2016 Report Share Posted March 13, 2016 Shoulders back day? Wow, shoulder press, 45kg per side or inclusive of bar? Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
sayfirst Posted March 14, 2016 Report Share Posted March 14, 2016 Why your increase in weight quite drastic after each set ah Quote A licensed gay realtor Link to comment Share on other sites More sharing options...
heliumduck Posted March 14, 2016 Author Report Share Posted March 14, 2016 On 13/03/2016 at 9:29 PM, xydboy said: Shoulders back day? Wow, shoulder press, 45kg per side or inclusive of bar? wah first post, xia suay me ><" total weight, shoulder injury leh mr xyd.... 11 hours ago, sayfirst said: Why your increase in weight quite drastic after each set ah like which one? 14 March 14 kg pull over, 4 sets of 10 stretch, off to find my muscle relief therapist ! Quote Link to comment Share on other sites More sharing options...
Kimochi Posted March 14, 2016 Report Share Posted March 14, 2016 who?? Quote Link to comment Share on other sites More sharing options...
sayfirst Posted March 14, 2016 Report Share Posted March 14, 2016 1 hour ago, heliumduck said: wah first post, xia suay me ><" total weight, shoulder injury leh mr xyd.... like which one? 14 March 14 kg pull over, 4 sets of 10 stretch, off to find my muscle relief therapist ! Like for most exercises; seated shoulder press 25kg increased to 45kg, 75 to 95 for deadlift. What's your goal? Quote A licensed gay realtor Link to comment Share on other sites More sharing options...
Estarif Posted March 15, 2016 Report Share Posted March 15, 2016 17 hours ago, sayfirst said: Like for most exercises; seated shoulder press 25kg increased to 45kg, 75 to 95 for deadlift. What's your goal? Most of the 1st sets are actually warm up sets, to prepare for the actual weight you can actually carry We dont start with the heaviest weight we can carry, very prone to injury Quote Link to comment Share on other sites More sharing options...
xydboy Posted March 15, 2016 Report Share Posted March 15, 2016 4 hours ago, Estarif said: Most of the 1st sets are actually warm up sets, to prepare for the actual weight you can actually carry We dont start with the heaviest weight we can carry, very prone to injury Yeap agree...Learnt it the hard way, haha! Think too highly of myself.. Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
heliumduck Posted March 15, 2016 Author Report Share Posted March 15, 2016 On 14/03/2016 at 11:07 PM, Kimochi said: who?? he clean one leh kimo Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 15, 2016 Author Report Share Posted March 15, 2016 2 hours ago, xydboy said: Yeap agree...Learnt it the hard way, haha! Think too highly of myself.. you think too highly of me Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 15, 2016 Author Report Share Posted March 15, 2016 (edited) 15 march db chest press 14kg x 15 x 2 20kg x 12 x 2 24kg x 12 x 3 28 kg x 10 x 2 incline db chest press 10kg x 15 x 2 14 kg x 12 x 3 i think im missing something here, but i cannot remember liao =( incline fly + parallael close grip 10 + 10 x 3 tri kick back 8kg x 15 x 3 cable pull down 20 kg x 12 x 3 standing 10 kg x 20 x 3 [ tried to follow that korean guys's IG, SIBEH not easy sia, https://www.instagram.com/p/BC7y04pLNBJ/?taken-by=sangwonlife ] cable push down 20 kg x 12 x 3 50 pushups, IPPT sure fail liao at this rate Edited March 15, 2016 by heliumduck jo.sam 1 Quote Link to comment Share on other sites More sharing options...
Guest Sport-coholic Posted March 15, 2016 Report Share Posted March 15, 2016 8 hours ago, heliumduck said: 50 pushups, IPPT sure fail liao at this rate Thank god, MR already. Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 16, 2016 Author Report Share Posted March 16, 2016 15 hours ago, Sport-coholic said: Thank god, MR already. lets not digress hahahaha ! give you are not N.A. 15 march over head squat bar x 15 x 2 30 kg x 15 x 2 50 kg x 10 x 3 front squat 70 kg x 12 x 3 while waiting for the leg press -__-""" back extension 15 x 3 leg curl machine 27.5kg x 12 42.5 kg x 10, too much 37.5 x 12 x2 37.5 x 12 + 17.5kg x 20 leg press 80kg x 12 160kg x 12 x 3 leg extension machine 37.5 x 12 x 3 37.5 x 12 + 17.5kg x 20 first time in a lo...ong time back on the isolation machines and leg presses Quote Link to comment Share on other sites More sharing options...
xydboy Posted March 16, 2016 Report Share Posted March 16, 2016 1 hour ago, heliumduck said: lets not digress hahahaha ! give you are not N.A. 15 march over head squat bar x 15 x 2 30 kg x 15 x 2 50 kg x 10 x 3 front squat 70 kg x 12 x 3 while waiting for the leg press -__-""" back extension 15 x 3 leg curl machine 27.5kg x 12 42.5 kg x 10, too much 37.5 x 12 x2 37.5 x 12 + 17.5kg x 20 leg press 80kg x 12 160kg x 12 x 3 leg extension machine 37.5 x 12 x 3 37.5 x 12 + 17.5kg x 20 first time in a lo...ong time back on the isolation machines and leg presses Try to hit more for leg extension, I believe you can hit higher intensities. Just got to push harder. heliumduck 1 Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
heliumduck Posted March 17, 2016 Author Report Share Posted March 17, 2016 23 hours ago, xydboy said: Try to hit more for leg extension, I believe you can hit higher intensities. Just got to push harder. you too kind... technique and slo mo session various stuff today i tried db press with my legs on the bench ... wah hard sia Quote Link to comment Share on other sites More sharing options...
xydboy Posted March 17, 2016 Report Share Posted March 17, 2016 1 hour ago, heliumduck said: you too kind... technique and slo mo session various stuff today i tried db press with my legs on the bench ... wah hard sia Cause your leg curl and leg extension are quite similar. In actual fact, the knee extensors (quads) tend to be a lot more powerful than the knee flexors (hamstrings), possibly due to the structural differences of the muscles. heliumduck 1 Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
heliumduck Posted March 18, 2016 Author Report Share Posted March 18, 2016 23 hours ago, xydboy said: Cause your leg curl and leg extension are quite similar. In actual fact, the knee extensors (quads) tend to be a lot more powerful than the knee flexors (hamstrings), possibly due to the structural differences of the muscles. YES COACH ! 19 march front squat 30 kg x 15 x 2 50kg x 15 x 4 back squat 70kg x12 x2 80kg x 12 85 kg x 8 x2 90kg x 8 x2 leg extension , can't recall liao, estimated 40kg x 12 x 2 50 kg x 12 x 2 60 kg x 8 x3 60 kg x 8 + 30 kg x 20 leg curl , can't recall liao, estimated 40 kg x 12 , not very happy my form. back keeps popping off the chair 30 kg x 12 x 2 40 kg x 12 35 kg x 8 x3 35 kg x 8 + 15 kg x 20 db chest press, legs on bench 10 kg x 12 x3 some pull and lunges superset seriously cannot recall my leg machines numbers Quote Link to comment Share on other sites More sharing options...
xydboy Posted March 18, 2016 Report Share Posted March 18, 2016 Depends on individual training. I sometimes don't really like to go pyramids or multiple sets with differing weights. Very hard to keep track on my phone cause I tend not to type a lot in my logsheet. Moreover I only have like 3-5 sets for an exercise, so I don't really have much room for pyramids. Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
heliumduck Posted March 18, 2016 Author Report Share Posted March 18, 2016 53 minutes ago, xydboy said: Depends on individual training. I sometimes don't really like to go pyramids or multiple sets with differing weights. Very hard to keep track on my phone cause I tend not to type a lot in my logsheet. Moreover I only have like 3-5 sets for an exercise, so I don't really have much room for pyramids. im not exactly at the stage to go and pia hahaha, im not 25 im definitely at the ," i need to do this better and right" , stage, so im spending more time at a lighter weight actually the squat and db press already PR-ed. i have not been able to go beyond 60kg back squat for almost whole of last year, well mainly 2nd half not much DL involved atm and abit lacking in the back. shoulders are a growing priority, arms and flat hahahaha i dont use logsheet/phone... i use my NO-filled lousy head LOL i agree, tonight, on the machines the light weight sets felt waste of energy, but i personally do not like the hammer strength machines for legs i can't fit into it very well, well im so short the chair and handlebars maxed out its adjustments liao, to me. if i would to dodge the issue abit (abit only), i would say my warm up is about 2-3 sets, that makes my training set about 5 sets. i guess i will/should be moving to the moving 12 x 5 type of training soon. Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 20, 2016 Author Report Share Posted March 20, 2016 sun, lack of sufficient hydration, cycling , indoor climbing = sickly old me Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 26, 2016 Author Report Share Posted March 26, 2016 finally after a sickly week, my first proper workout overhead squat 20kg x 12 x 2 30 kg x 10 x 2 50 kg x 6 x 2 my OHS abilities are clearly limited by my OHP abilities, which is my weakest of all db chest press 14 kg x 15 20 kg x 15 24 kg x 10 x 5 incline db press 14kg x 10 x 4 single arm chest press mahcine 20 kg x 12 x 2 30 kg x 10 x 2, heavy , need to drop weight next time leeg press 80 kg x 12 160 kg x 12 x 2 200 kg x 10 x 3 calve raise 40 kg x 10 x 2 80 kg x 10 x 2, too heavy box jump x 50 ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 28, 2016 Author Report Share Posted March 28, 2016 I am missing a chest day entry27 March Pull ups10,10,9,8T bar row.. 35kg x 10 x 2.. Heavy25 kg x 12 x 4Db bicep curl7.5 kg x 15 x4Tri kick back7.5 kg x 1210 kg x 1210 kg x 127.5 kg x 12Cable tri push down27.5 kg x 10 x 4Single arm tri pulldown . cable7.5 kg x 10 x 4Bicep curl machine10++ kg x 15 x 4Cybex machines are one chim machine to use lol TodayPull up10+5kg x10 x 4+10 kg x 6 x 3Bb bent over row35kg x 12 x250 kg x 10 x 3I hope I'm doing them right on the bent over rows...Ezbar curl+10 kg x 10 x 4+ 20 kg x 8 with spot... Too heavy+15 kg x 6 x 3 with spotLat pull down45 kg x 10 x 4..Bar didn't touch the chest... But close enough... Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 30, 2016 Author Report Share Posted March 30, 2016 why only 1 post log ah ? seat db shoulder press 14 kg x 15 x 2 20 kg x 12 x 5 db lat raise 8kg x 12 x 4 12 kg x 8 x 2 db front raise 8kg x 12 x 4 12 kg x 8 x 2 bb shoulder press 20kg , bar only x 15 x 3 finally a shoulder day, no clicking sounds no pain Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 18, 2016 Author Report Share Posted April 18, 2016 morningdb chest press14kg x 1520 kg x 12 x3front squat40kg, 50kg, 60kg x 12squat70kg, 80kg, 80kg x 12eveningdb chest press20 kg x 10 15 15 15 20 25squat60kg x 10 15 15 20 20 20 Kinks86 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 20, 2016 Author Report Share Posted April 20, 2016 sleeep feeling sore today Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 24, 2016 Author Report Share Posted April 24, 2016 with weightlifting shoes and kneese sleeves, gotta start to use my belt tooo over head squat 30 kg x 12 x 2 40 kg x 12 x 2 back squat, 60 kg x 15 x 2 80 kg x 12 x3 front squat 50kg x 15 x 3 box jumps 25 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 3, 2016 Author Report Share Posted May 3, 2016 did 1 gym session in BKK last week thats about it the 41 degree weather was too hot tonight 1 arm db row 14 kg db x 15 24 kg db x 15 30 kg db x 10 x 3 bb bent over row, i really suck at this IMO 40 kg x 15 60 kg x 10 x 2 40 kg x 15 x 2 low row 40 kg x 10 x 2 30 kg x 10 x 3 standing db bi curl 14 kg x 12 x 2 16 kg x 12 16 kg x 3, 14 kg x 4 , failed cable bi curl 7.5 kg x 15 x 3 single arm cable bi curl 5kg x 12 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 4, 2016 Author Report Share Posted May 4, 2016 fronst squat bar x 15 30kg x 15 40kg x 15 squat 60kg x 12 80 kg x 12 100 kg x 6 x3 with belt, BOY iits heavy my squats feel wobbly, s*** box jump 25 x 2 Quote Link to comment Share on other sites More sharing options...
xydboy Posted May 5, 2016 Report Share Posted May 5, 2016 23 hours ago, heliumduck said: fronst squat bar x 15 30kg x 15 40kg x 15 squat 60kg x 12 80 kg x 12 100 kg x 6 x3 with belt, BOY iits heavy my squats feel wobbly, s*** box jump 25 x 2 You can try mixing box jump with the very heavy squats (eg 1 set of super heavy squats followed by a set of box jumps). Tapping on the post-action potentiation effect.. heliumduck 1 Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
heliumduck Posted May 5, 2016 Author Report Share Posted May 5, 2016 1 hour ago, xydboy said: You can try mixing box jump with the very heavy squats (eg 1 set of super heavy squats followed by a set of box jumps). Tapping on the post-action potentiation effect.. less chim terminology please...... 100kg is not great form but I'm moving up at least, hahaha don't SUPER HEAVY squat can ? today shoulders seated db pres 14 kg x 15 20 kg x 12 14 kg x 12, wobbbly 22kg x 12 x 4 standing lat raise 10 kg x 12 x 4 BB front raise bar (20kg) x 12 x 4 rear db fly 10 kg x 12 x 4 have been waking up late, reaching the gym late and socialising, eyes are tired, slept late as well not productive at all at the gym Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 7, 2016 Author Report Share Posted May 7, 2016 (edited) DL from someone's left over BB 42.5 kg x 20 x 3 front squat @bar only x 20 bench 40 kg 50kg x 12 60 kg x 12 x3 DL 60 kg 70 kg 80kg x 6 100 kg x 6 x 3 :) box jump 30 x 2 pushup and practice front lever kb press 8 kg x 50, more like 10 x 5 with a breather in between not a full rest between sets Edited May 7, 2016 by heliumduck Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 8, 2016 Author Report Share Posted May 8, 2016 pullup hit ~40 reps, lost count but about 30+++ behind head lat pulldown 40 kg x 12 x 3, was waiting for cable row YAY CABLE ROW, lovely safra gyms LOL 47, 57, x12 67 x 12 77kg x 12 x 2 low row 20 kg x 12 30 kg x 12 40 kg x 12 x2 t bar row 20 kg x 12 40 kg x 12 50 kg x 12 x 2 ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 21, 2016 Author Report Share Posted May 21, 2016 just when I was getting back momentum from my travels to gym again bang, down with injury, suppose to cool it for 14 days, but you know on day 12th.... pull up: hit 50 bb press 25 kg x 10 x 2 30 kg x 10 x 2 straight arm pull down 22.5kg x 10 x 2 27.5kg x 10, form not too good 25kg x 10 x 2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 22, 2016 Author Report Share Posted May 22, 2016 pullups : hit 50 isolate high rows 20kg, 30kg x3 , 10 reps each t bar row 20 kg x 10 40 kg x 10 x 2 suppose to bench, but decided to choose cablr row instead as both freed up at the same time and gym was closing cable rows 47kg x 10 x2 57 kg x 10 57 kg x 10 + 37kg x 20 Quote Link to comment Share on other sites More sharing options...
xydboy Posted May 22, 2016 Report Share Posted May 22, 2016 3 hours ago, heliumduck said: pullups : hit 50 isolate high rows 20kg, 30kg x3 , 10 reps each t bar row 20 kg x 10 40 kg x 10 x 2 suppose to bench, but decided to choose cablr row instead as both freed up at the same time and gym was closing cable rows 47kg x 10 x2 57 kg x 10 57 kg x 10 + 37kg x 20 Maybe good to start light and less, but eventually I would up the T bar rows intensity and add in bend over rows as well. Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
heliumduck Posted May 23, 2016 Author Report Share Posted May 23, 2016 22 hours ago, xydboy said: Maybe good to start light and less, but eventually I would up the T bar rows intensity and add in bend over rows as well. sifu, T bar row is using a BB and a V handle from the floor leh, not a proper station I dunno how to do bend over that zai yet Maybe good to start light and less = referring to what ? Quote Link to comment Share on other sites More sharing options...
xydboy Posted May 23, 2016 Report Share Posted May 23, 2016 2 hours ago, heliumduck said: sifu, T bar row is using a BB and a V handle from the floor leh, not a proper station I dunno how to do bend over that zai yet Maybe good to start light and less = referring to what ? Not sure if your gym have that equipment. There are some gyms wth the anchor on the weight plates. It enables people to do a T bar row with the anchor. Just google t bar row anchor for a picture of it. When I mentioned start light and less was referring to the t bar row. If you can do deadlifts and squat decently (given that amount of weight that you lift), then I'm sure you would be able to do a bend over row. The essence lies in the hip hinge. So it should be alright for you, unless you haven't been hip hinging for your squats and deadlifts. Google hip hinge for a picture or video on it. Quote Follow me at http://instagram.com/ytraymond =) Link to comment Share on other sites More sharing options...
heliumduck Posted May 26, 2016 Author Report Share Posted May 26, 2016 On 23/5/2016 at 0:39 AM, xydboy said: Not sure if your gym have that equipment. There are some gyms wth the anchor on the weight plates. It enables people to do a T bar row with the anchor. Just google t bar row anchor for a picture of it. When I mentioned start light and less was referring to the t bar row. If you can do deadlifts and squat decently (given that amount of weight that you lift), then I'm sure you would be able to do a bend over row. The essence lies in the hip hinge. So it should be alright for you, unless you haven't been hip hinging for your squats and deadlifts. Google hip hinge for a picture or video on it. my gym no have, only SAFRA have, the most proper T BAR MACHINE set up is in TPY, tampines also have most commonly I use safra TPY t bar row ok noted that T bar row 20kg 40 kg is an alright working range bent over row essence in hip hinge meh ? in other news........... 50 pullups db chest press 16 kg x 12 24 kg x 12 x 3, wobbly incline db chest press 14 kg x 12 x 3 exercise A: bosu ball, round side face up, stand with 1 leg the other off the ground, hands, freely floating downwards, bent forward, back leg up, ya haha exercise A alternating x 5 + 7.5 kg cable flies top down x 12 x 3 sets exercise B: bosu ball flat side up, stand with feet over each handle, aim to stay still hold the core tight, control the wobbling, aim for as little wobble as possible Exercise B 30 sec + 20 pushups x 3 sets leg raises x 12 x 3 wipers x 6 x 3, ouch >< Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 27, 2016 Author Report Share Posted May 27, 2016 bar only - overhead squat 12 x 3 db chest press 30 dgree incline 16kg x 10 20kg x 10 x 3 pec press ?, you put both db together an press upwards 14kg x 10 x 4 muck around with my gym mate over cables and stuff bottom up cable fly 10kg x 10 x 4 ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 28, 2016 Author Report Share Posted May 28, 2016 squat 40 kg x 10 50kg x 10 70 kg x 10 80 kg x 10 x 3 overhead squat bar, 10 x 4 facepull 10 kg x 10 x 5 bb shoulder press 30 kg x 10 x 3 right shoulder feeling sore, had a soft clicking sound at the top of the right front pec probably still tight from previous days feeling sore all over actually, did some static hangs, stretching and such.... Quote Link to comment Share on other sites More sharing options...
heliumduck Posted May 29, 2016 Author Report Share Posted May 29, 2016 overhead squat overhead squat bar x 15 30kg x 15 40 kg x 15 squat 60 kg x 10 70 kg x 10 80 kg x 10 x 5 90kg x 6 x 3 front squat 20 ,10, 10 ,10 kettle bell double press, my variation is like doing an arnold press with KBs starting with the KB infront, palm facing me and twisting out as i push upwards db lat raises 8 kg x 10 10 kg x 10 x 4 12 kg x 6 x 3 even with adipowers and a belt on for 80 kg onwards, it seems really hard and my lower back was starting to ache big time i guess my cores tired the aim for pump out 50 front squats a a drop/burn set as it turns out after the 1st 20 my lower back CMI liao but i continued anyway taking longer breaks its amazing how i took 1 hour to complete my squats Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 3, 2016 Author Report Share Posted June 3, 2016 (edited) -- Edited June 3, 2016 by heliumduck Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 3, 2016 Author Report Share Posted June 3, 2016 behind the head lat pulldown 15kg x 15 x 3 over head squat 30 kg, 30kg, 40 kg x 12 pullup 45 WG parallel grip pullup, the handles on the most-outside of the pullup rack 6 x 5 bench 50 kg x 12 60 kg x 12 x 2 70 kg x 8 15 degree inlince db chest press 16 kg x 12 24 kg x 12 x 3 12 kg seated db bi curls x 12 x 4 ez bar bi curls +5kg plate 12 x 4 cable flies 7.5 kg x 12 10kg x 12 x 2 12.5 kg x 12 x 2 , not too happy with this weight, maybe cause im tired so can't squeeze much on a back extension chair/machine, 12 reps each back extension, right oblique crunch, left oblique crunch, crunch on a back ext chair x 2 crunch on a back ext chair, left oblique crunch, right oblique crunch, back extension, x 2 ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 4, 2016 Author Report Share Posted June 4, 2016 shoulder bb press 30kg x 12 shoulder bb press 30kg x 12 + +60kg trap bar DL x 12 40kg x 12 + +80kg trap bar DL x 12 40kg x 12 + +80kg trap bar DL x 12 40kg x 12 + +80kg trap bar DL x 12 no idea of the trap bar weight itself. cant do 50 kg, right shoulder clicking.... not gonna push it cable side raises 7.5kg x 12 x 4 cable front raises 12.5kg x 12 x 4 seated db shoulder press 20 kg x 10 x 3 upright row on EZ bar +10 kg x 12 +20kg x 12 x 3 kettlebell press 8kg x 10 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 5, 2016 Author Report Share Posted June 5, 2016 SAFRA mount faber ! doubble press, you hold the db together in the centre of your chest and press up note sure what the correct name is, but was told its a inner double press 22.5kg x 10 x 4 db chest press 22.5 x 10 27.5 x 10 x 3 db flies 10 kg x 10 x 4 cable flies 10 kg x 10 x 3 , top down 7.5 kg x 10 x 3 , bottom up 12.5kg x 10 x 3 level crunch machine +10 kg x 10 reps, 3 sets Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 7, 2016 Author Report Share Posted June 7, 2016 TF SUNTEC ! my god what a @#%@#$@#$ crowd !!! 1 OCS top percentile eye candy, doing claves raises at 120kg on the smith machine ANYWAY ... 16 kg db chest press 12 x 4 pull up - 48 WG parallel grip pull up, 10, 8 ,8, 8 lat pull down, I dunno how to read the TF hammerstrength machines resistances level - 33 x 12 x 2 40 x 12 47 x 12 dual pulley cable row, again I dunno how to read the resistance, about the same s the lat pull down 33 x 12 x 2 40 x 12 47 x 12 one of the back isolation machines #forgot >< another lat pull down machine with independent pulleys per side both hands - 18 kg x 10 alt hand - 14 kg x 10 x 2 both hands -- 16 kg x 10 , 18kg was abit hard. Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 11, 2016 Author Report Share Posted June 11, 2016 db chest press 14kg x 12 18kg x 12 26kg x 10 x 2 28kg x 10 x 2 incline press 12kg x 12 16kg x 12 18kg x 10 20 kg x 10 x 2 flat chest fly 8kg x 10 x 4 cable flies topdown 7.5kg x 10 10kg x 10 x3 bottom up 10kg x 10 x3 level 10kg x 10 x3 tri pull down 15kg x 10 20kg x 10 22.5kg x 10 x2 face pull 12.5kg x 10 x3 chest press machine 20kg x 10 x 3 by this time i was just mucking around waiting for time to pas..... tricep press machine forgot the weight. 10 reps x 3 pec deck forgot the weight. 10 reps x 3 ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 12, 2016 Author Report Share Posted June 12, 2016 over head squat bar x 12 30 kg x 12 40 kg x 12 pullups - 50 seated db press 17.5 kg x 10 22.5 kg x 10 x 3 upright row 30 kg x 10 switched to ez bar +10kg each side x 10 x 3 db lat raise 10 kg x 10 x 3 swam 8 laps... in a loooooong time almost died duriong cardio LOL Quote Link to comment Share on other sites More sharing options...
Guest myself la Posted June 16, 2016 Report Share Posted June 16, 2016 over head squatbar x 1030kg x 1040 kg x 10back squat60 kg x 10 x 5front squat40kg x 10 x 4cable rear delt fly + pushup7.5kg x 10 + 20 push up x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted June 17, 2016 Author Report Share Posted June 17, 2016 bench 40 kg x 10 50 kg x 10 60 kg x 10 x 2 80kg x 5 + 60 kg x 5 80kg x 5 + 60 kg x 5 bar x 20 incline bench 40 kg x 10 x 2 50 kg x 10 x 2 DL 60 kg x 10 x 5 Quote Link to comment Share on other sites More sharing options...
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