Duckkyy's confit modus operandi

[heliumduck]

arrived late, short workout

 

squats

50 kg x 10 x 7 + 15 x 2

 

seated shoulde press, not infront of a mirror so decided to move on

10 kg x 10

14 kg x 10

 

lat raise

10 kg x 10 x2

12 kg x 6 x 2

14 kg x 6 x 2

 

kb arnold press
8kg x 20

Edited June 18, 2016 by heliumduck

[heliumduck]

deadlift
50 kg x 10 x 5

pull up- 15 15 10 10 10 with spot

dual pulley lat pull down
40 kg x 12
47 kg x 12 x 3

dual pulley cable row
4 sets

alt arm lap pull down
14 kg x 10 x 3

straight arm pull down
23.5kg x 10 x 3

cable flies

topdown
7.5kg x 10
10kg x 2

bottom up
10 kg x 3

level
10 kg x 3

[heliumduck]

bent over roe
60 kg x 10 x 4

db chest press
16 kg x 12
20 kg x 12
26 kg x 12 x 2
30 kg x 10 x 2

db chest flye
10 kg x 12 x 3

incline bench
50 kg x 10 x 3

tri kick back
10kg x 10 x 3

tri push down
22.5 kf x 10 x 3

Body weight dip
12  x 3, not  issues with shoulder. so pretty happy

tri pull down
25kg x 10 x 3
15kg x 20

[heliumduck]

seated shoulder press
14kg, 20 kg x10
24kg x 8 , fail
20 kg x 10

squat
40 kg x 10
60 kg x 10 x2

db bicep curl
10kg x 10 x 3

cable bi curl
15 kg x 15
10 kg x 15 x 2

cable bi curl with ez bar attachment
inner grip
10 kg x 10 x 3

outer grip
7.5 kg x 15  x 2

alt arm standing single arm cable bi curl
5kg x 15 x 2 set each + 2.5 kg x 20 each set

[heliumduck]

bench
40 kg x 15
60 kg x 10 x 7
15 reps on the last set, last 4 sets needed a spot

incline  hammer curl
10 kg x 10 x 3

squat
40 kg x 10
50 kg x 10
60 kg x 10 x 2
70 kg x 10
80 kg x 10 x 2

v bar tri pull down
22.5 kg x 10 x 3

cable front rasises
15kg x 10 x 3

db rear delt flye
8 kg x 15 x 3

bw dips, shoulders quite tight and tired, didnt think i perform well for this
10 x 3

 

[heliumduck]

pullup x 50

assisted pullup machine
@45kg x 10 x 2

 

seated bicep curl
14 kg x 6, 8, 10, 8 , 8

 

T-bar row, narrow grip
20 kg x 12
35kg x 12 x 3

 

v bar tri pull down
22.5kg x 12 x 3

 

straight arm lat pull down
27.5 kg x 12 x 3
i dont think i did the move very well

 

cable bi curl
17.5kg x 12 x 3

 

cable row
47kg x 10 x 2
57kg x 10 x2

 

cable fly @ 10 kg
top down x 12 x2
bottom upx 12 x2
level x 12 x2

 

tri pushdown
17.5kg x 12 x 3

ab work

[heliumduck]

squats not very stable, definitely need work
wonder whats wrong,,,, perhaps im not used to keeping my toes pointing forward
50kg x 15 x 2
50 kg x 15
60 kg x 15, 10
70 kg x 10 x 3

romanian DL
50 kg x 10 x 5

alt arm db front raise
14 kg x 6 each side

8kg kb standing press up
15 x 4

[heliumduck]

Romanian dead lift, stop just below the knee
60 kg x 10 x 10

seated lat raises
8kg x 10 x 5

seated front raises, hammer grip
8kg x 10 x 5

leg press
120kg x 10 x 5

box jump x 50

[ hang for 30 sec x 2 + 6 wipers x 2 ] x 3 sets
 

[heliumduck]

romanian DL
50kg x 10 x2
70 kg x 10 x 2
80 kg x 10 x 2

leg extension
40 kg x 10 x3

leg curl
42.5 kg x 10
40 kg x 10 x 2

[ hang for 30 sec x 2 + 6 wipers x 2 ] x 2 sets
parallel grip, just hanging there for 30 seconds

[heliumduck]

front squat
40 kg x 10 x 3, right glute decided to cramp =S

bent over row
40 kg x 10 x 3
60 kg x 10 x 3

pullup x 12
+10 kg x 6 x 5
+20 kg x 3 x 5

db lat raise
14 kg x 6 x5

25 kg bb front raise x 6 x 5

narrow grip lat pull down
40 kg x 10 x 3

8kg db lat raise x 15 x 3

low row
20 kg x 10
25 kg x 10 x2

pendlay row
60 kg x 10 x 4

walking lunge @12 kg kb + 30 rings hold x 3 sets

standing kb shoulder presses
8kg x 10 x 3

[heliumduck]

over head squat
30 kg x 10 x 3

 

front squat
5 0kg x 10 x 3
70 kg x 6 x 5

 

back squat
70 kg x 10 x 2
90 kg x 6 x 5

 

romanian DL
50 kg x 10 x 3,

 

seated db shoulder press
14kg x 10 x 3

ab work

[xydboy]

5 hours ago, heliumduck said:

over head squat
30 kg x 10 x 3

 

front squat
5 0kg x 10 x 3
70 kg x 6 x 5

 

back squat
70 kg x 10 x 2
90 kg x 6 x 5

 

romanian DL
50 kg x 10 x 3,

 

seated db shoulder press
14kg x 10 x 3

ab work

very hardcore...*clap clap*. I would be mindful especially at the back squat portion. You have work quite a lot for overhead squat and front squat, using strength based training. I would want to be mindful of the form, cause chances of it going out is high. 

[heliumduck]

negative pullup on assisted pull up machine
25kg x10 x 3
35kg x 10 x 2

 

wide parallel grip -ve pullup
6 x 5

 

bent over db row
8kg x 10 x 5

 

db chest press
20 kg x 12 x 2
24 kg x 12 x 3

 

cable flye @ 7.5 kg

bottom up, top down, level x 12 reps x 2 sets each

 

hammer curl
12 kg x 10 x 5

 

ez bar bicep curl
+5 kg plate x 10 x 5

 

[heliumduck]

30 kg push press.
the bar can touch my chest now, depending on my grip
30kg x 10 x 3, stretching in between

 

seatd shoulder press
14 kg x 10
20 kg x 10
24 kg x 10 x3

 

lat raise
12 kg x 6 x5

 

ez bar front raise
+5kg plate each side x 6 x 6

under hand grip, alternating between the inner and outer grips

 

+10 kg pull up x 6  +10 bw dips x 5 sets
 

over head squat
30 kg x 10 x 3

 

cable trip push down
20 kg x 10 x 3

 

rope pull down
20 kg x 10 x 3, last 2 sets , form was gradually going off

 

need to put more effort into core works, stretching and all that

[xydboy]

51 minutes ago, heliumduck said:

30 kg push press.
the bar can touch my chest now, depending on my grip
30kg x 10 x 3, stretching in between

 

seatd shoulder press
14 kg x 10
20 kg x 10
24 kg x 10 x3

 

lat raise
12 kg x 6 x5

 

ez bar front raise
+5kg plate each side x 6 x 6

under hand grip, alternating between the inner and outer grips

 

+10 kg pull up x 6  +10 bw dips x 5 sets
 

over head squat
30 kg x 10 x 3

 

cable trip push down
20 kg x 10 x 3

 

rope pull down
20 kg x 10 x 3, last 2 sets , form was gradually going off

 

need to put more effort into core works, stretching and all that

Next time jio me we train together? Hahaha! Does the gym allow you to sign in guest?

[heliumduck]

On 11/07/2016 at 0:11 AM, xydboy said:

Next time jio me we train together? Hahaha! Does the gym allow you to sign in guest?

anytime BABEY, i mean shifu

 

mena while....

7 x 1 110kg DL

 

[heliumduck]

God... Hotel gyms are like.... I dunno how to use them

 

Did some Smith machine bench press. Didn't feel great doing it

 

Db chest press

50 pounds x10 x5

 

Some ab machine

Bicep curls

More machines

Ab work

 

Wedding dinner lol

[heliumduck]

  SAFRA Jurong

pullup x 12 x 3

-ve pull up on assisted pull up machine
25 kg x 10 x 2
35 kg x 10 x2

cable row
47kg x 10 x 2
57kg x 10 x 2
67 kg x 10 x 2
77kg x 7 x 3

cable flye - bottom up
10 kg x 10 x 3
12.5 kg x 6 x 2

cable flye - top down
10 kg x 10 x 3
12.5 kg x 6 x 2

some ab work. crunches and stuff

T-bAR row
35 kg x 10
45 kg x 10 x2
45kg x 10 + 20 kg x 10 

haning leg raise - terrible form, to much swinging, palm pain LOL
10 x 3

cable flye - level
10 kg x 10 x 3
12.5 kg x 6 x 2

some ab work + wipers 6 x 4

[heliumduck]

last night, 30 mins run, lower back was aching initially today lunch Romanian DL 50 kg x 10 x 2 60kg x 10 x 3 70 kg x 10 x 3 evening front squat 40 kg x 10 x 2 50 kg x 10 x 2 60 kg x 10 x 2 back squat  60 kg x 10 x 2 70 kg x 10 x 2 ab work

 

gonna do this next time ~!

 

[heliumduck]

pull up
10 x 3
+10kg x 10 x 3
+20 kg x 5 x3

 

-ve on assisted pull up machine
45kg x 10 x 2
35kg x 10 x2
25 kg x 10 x 2

 

front squat
50 kg x 10 x 2
60kg x 10 x 2
70 kg x 10 x 2

 

back squat
70 kg x 10
80 kg x 10 x 2

 

narrow grip pull down
50 kg x 10 x 4

 

db rear delt flye
10 kg x 10 x 5

 

KB double up... whatever its called, front squat with a kb
8kg x 10
14kg x 10
20kg x 10

 

 

[heliumduck]

db chest press
14 kg x 10 x 2
20 kg x 10 x 3
30 kg x 10 x 3

incline bb press
40 kg x 10 x2
50kg x 10 x 3

seat db bicep curls
14 kg x 10 x 5

incline db hammer curls
12 kg x 10 x 3

cable flyes
7.5 kg x 15 x 3... top down
7.5 kg x 15 x 3... bottom up

cable bi curls + single arm cable bi curls
10 kg x 15 + 3.75 kg x 10.... 4 sets

cable rope pull down
3.75kg x 20
5 kg x 30
7.5kg x 50

 

 

[heliumduck]

short workout today 

DL 40 kg x 10 + overhead squat 40kg x 10 x 3 sets

RDL
80kg x 6 x 5
100 kg x 3 x 3

leg press
120 kg x 10 x 5

ab work

[heliumduck]

overhead squat
40 kg x 10 x 3

front squat
40 kg x 15
50 kg x 15
60 kg x 10 x 2
60 kg x 10 x 2
80 kg x 6 x 2

back squat 60 kg x 10+10, aim was to do 20 reps

DL
60 kg x 15 x 3

seated shoulder press
10 kg x 15 x 3

 

[heliumduck]

front squat
30 kg x 15 x3

bb press
30 kg x 12 x 3

DL
60 kg x 12 x 3

shoulder press
16 kg x 12
20 kg x 12
24 kg x 8 x 5

lat raise
8kg x 12 x 5

undergrip front raise
8 kg x 12 x 5

cable @ 5 kg
RH lat raise + LH front raise x 12 reps  x 3 set
LH lat raise + RH front raise x 12 reps  x 3 set

[heliumduck]

DL
80 kg x 6
100kg x 6

bb press
30kg x 12 x 3

db chest press
14kg x 12
20 kg x6 x 2
24kg x 6
30 kg x 8 x 5

bench
40 kg x 12
50 kg x 12
60 kg x 12 x3

tri kickback
8 kg x 12 x3

tri push down
25kg x 12 x 5

pulldown
15 kg x 12 x 5

single arm tri pull down
5 kg x 20

[heliumduck]

1 arm db row
16 kg x 12
14 kg x 12
30 kg x 10 x 3

pullup
6 x 10 sets

-ve pullup on assisted pullup mahince
35kg x 12 x 2
25kg x 12 x 3

lat pull down, behind the head
30 kg x 12 x 5

st arm lat pull down, rope cable
20kg x 12 x 5

[heliumduck]

front squat
40 kg x 12 x 2
60 kg x 12 x 5

back squat
80kg x 10 x 5

tried to do some cleans
empty bar x 10 x 2
30 kg x 11, 8th rep the bar slipped of my shoulders =/

[heliumduck]

BB press
30 kg x 12 x 3

front squat
40kg x 12 x2
60 kg x 12 x 2
70 kg x 10 x 2
80 kg x 8 x 3, HEAVY !

back squat
90 kg x 8 x 3, heavy =/

DL
RDL 60 kg x 10 x 3
70 kg x 8
80 kg x 8

leg press
120kg x 10 x 2
200 kg x 8 x 3

DL
100kg x 5 x 5

practice cleaning
30 kg x 10 x 2
40 kg totally whacked my lower back , did 10 TRIES, complete screwed it up
 

[heliumduck]

pullup
+10 kg x 8 x 5

bent over row, im not very good at this, how to improve ah
under grip
50kg x 10 x 2
60 kg x 10 x 2
70 kg x 8 x 2

overhand grip
60 kg x 10
70 kg x 8 x 2

1 arm db row
30 kg x 8 x 5

RDL
60 kg x 10 x 3

ST arm lat pull down
15 kg x 15 x 4

kb fronst squat
both 16kg , 20,15,15 LOL

[heliumduck]

bench
40 kg x 10 x2
50 kg x 10 x 2
60 kg x 10 x 2
65 kg x 10, 8. failed on 8th

db incline chest press
--

db flye
8 kg x 10 x 2
10kg x 10 x 2

cable fly
7.5 x 12 x 6
3 variations

[heliumduck]

DL
90 kg x 6

pullup
12 x 2
+10kg x 8 x5, with spot of course  pays to have friends LOL

cable row, fiannly
47kg x 12
57kg x 12 x 2
67kg x 10 x2

some back iso machine
20 kg x 10
30 kg x 10 x 2, too heavym for me or i dunno how to use it

[heliumduck]

BB press
30 kg x 12
25 kg x 10 x 2
30 kg x 10 x 2
35 kg x 10 x 2

fronst squat
60 kg x 10
70 kg x 2,

db lat raise
8kg x 25, a bit too much
4 kg x 25 x 2, cause no 6 kg DB

db front raise
4 kg x 25 x 3

front squat
70 kg x 10 x 5
 

[Darkwish8686]

1 hour ago, heliumduck said:

BB press
30 kg x 12
25 kg x 10 x 2
30 kg x 10 x 2
35 kg x 10 x 2

fronst squat
60 kg x 10
70 kg x 2,

db lat raise
8kg x 25, a bit too much
4 kg x 25 x 2, cause no 6 kg DB

db front raise
4 kg x 25 x 3

front squat
70 kg x 10 x 5
 

 

No wonder so fit and sexy 

[heliumduck]

bb shoulder pres
30 kg x 10 x 2
40 kg x 10 x 2
50 kg x 8 x 2

front squat
70 kg x 10 x 5

RDL 50 kg x 10 x 10

bench
40kg x 10 x 2
50 kg x 10 x 3

bb upright row @ 30 kg + db rear delt fly @ 8kg
10 + 10 x 5 sets

[heliumduck]

9 hours ago, Darkwish8686 said:

 

No wonder so fit and sexy 

hahaha, im ok only laaaa

[heliumduck]

parallel gip p[ul lup
8 x 5


BB shoulder press
30 kg x 10 x 2
25kg x 12 x 3

db chest press
18kg x 10 x 2
28kg x 6 x 5

[heliumduck]

wide/normal grip -ve pullup
5 x5

wide grip -ve pullup on assisted pull up mahcine
27kg x 10
30+ kg x 10 x 4

calbe row
57 kg x 10 x 2
67kg x 10 x 2
77kg x 8 x 5

1arm db row
27.5kg x 10 x 3

DL
100kg x 5 x 2

[heliumduck]

over head squat
bar x 10 x 2

DL 60 kg x 10 x 2

front squat
50kg x 10 x 2

back squat
60 kg x 10 
70 kg x 10 x 2
80 kg x 10 x 5

40 kg front squat x 20

[heliumduck]

yesterday
db cheest press
14kg x 10 x2
18kg x 10 x2
24kg x 10 x...
30kg x 10 x 2

incline db chest press
18 kg x 10 x 10

cable flies
7.5kg x 10 x 5-6 

cannot recall liao

today
RDL
60 kg x 6 x 5
emphasis on squeezing the upper back

BB press
30 kg x 10 x 2
40 kg x x 10 x 5
45 kg x 10 x2

50kg x 5 x 5

[heliumduck]

DL
70 kg x 6 x 3

over head squat
50 kg x 10 x 3

15kg bb bi curl;s
15 x 4

8kg db bi curl
12 x 4

kb swing single arm
12 lbs x 10 x 4

box jump x 10 x 4

ball small 10 x 4

[heliumduck]

squat
70 kg x 10 x 2
90 kg x 10 x 8

bb shoulder press
30 kg x 10 x 10

behind the head lat pull down
20 kg x 10 x 4

assisted pullup machine - underhand grip pull up @ 25kg
10 x 4,

rear delt fly
10 kg x 10 x 4

kb double press
12 kg x 10 x 3

practiced some cleans and snatches

[heliumduck]

DL
60kg x 8 x5

db chest press
24kg x 10 x 5

cable flies @ 5 kg
4 variations x 15,15 ,10

[heliumduck]

bb shoulder pres

30 kg WG, bar just stops below the chin, can;t go all the way down without aggravqating shoulder injury
15 x 3

30kg x 10 x 5
normal grip, shoulder width

seated db shoulder press
14kg x 8 x 5
20 kg x 6 x 5

rear delt flye + incline hammer curls
10 kg x 10,10 x 3

cable up right row + cable bi curls
15 kg x 10 + 10 kg x 10 x 5

single arm bi curls
7.5kg x 10 x 4

[heliumduck]

DL
60kg x 10 x 6

pullup
parallel grip x 10
wide grip x 10

+10 kg wide grip x 10
+20 kg wide grip x 5 x 8

paraallel grip x 15

incline db chest press
16 kg x 10
20 kg x 10 x 4

db lat raise
12 kg x 10 x 6

pull down machine non-cable type
20 kg per side x 10
30 kg x 8 x 5

tri pull down + box jumps
17.5 kg x 15 + 20 x 4
last set 30 jumps.

[heliumduck]

db shoulder press
14 kg x 15 x 2
20 kg x 12 x 2
24kg x 12 x 3
28 kg x 6 x 5

BB press
30 kg x 12 x 2
35 kg x 10 x 2
37.5 kg x 12 x 3
40 kg x 6 x 3

undergrip ezbar front raise
+ 5kg per side x 10
+ 7.5kg per side x 10 x 2
+ 10 kg per side x 10 x 2

10kg db seated front raise + 14 kg standing bicep curl
10 + 8 x 4 sets

upright row 40 kg x 10 x 4

DL 60 kg x 10 x 5


ab work

[heliumduck]

 db chest press
14 kg x 12
20 kg x 12
24 kg x 12
26 kg x 10
28 kg x 7 8 8
30 kg x 6 8 8

 

incline bench
40 kg x 10 x 3

 

[heliumduck]

over head squat
30 kg x 10 x 3

front squat
60 kg x 12 x3
80 kg x 6 x5

bench
40 kg x15 x4

incline db chest press
14 kg x 15
24 kg x 12 x 4

cable flies
7.5kg x 15 x 3 top down
7.5 kg x 12 x 3 bottom up, only managed 12 reps
 

[heliumduck]

yesterday.. i seem to have forgotten what i did, i think its along those lines...

db chests press
20 kg x 10
24kg ...
32 kg x 10 x 5 i think
.
.
.
cable tri pull down + wipers
25kg x 10 + 8 x 4 sets

today
cable row
47 kg x 15
57 kg x 10
77 kg x 10 x 6, 2 different handle positions

bent over row 40 kg under hand gfrip
10 x 5

iso row machine
20 kg x 12
30 kg x 12
40 kg x 10 x 4

1 arm db row
32.5 kg x 8 x 5

iso row machinse + machine crunch
20 kg x 25 + +5kg x 25 x 3 sets

[heliumduck]

seated db shoulder press
14 kg x 10 x 2,
24kg x 10 x 2
28 kg x 8 x 2,
24 kg x 10 x 5, decided to let go of the 28 kg
10 kg x 20

db lat raise
8 kg x 25, heavy
4 kg x 25 x 3

db front raise
8 kg x 25, heavy
4 kg x 25 x 3

cable rear delt fly
2.5 kg x 25 x 2
1.25kg x 25 x 2

cable tri pull down
20 kg x 25 x 4

[heliumduck]

parallel grip chest to bar pull up LOL
10 x 5
trying to perfrom move #2 (http://www.muscleandfitness.com/work...oure-not-doing)

 

bb shoulder pres

30kg x 10 x 5
normal grip, shoulder width

30 kg WG, bar just stops below the chin, can;t go all the way down without aggravqating shoulder injury
10 x 3

incline chest press
20 kg x 10 x 5

EZ bar bicep curl, 5kg per side
10 x 6
3 sets inner, 3 set outer grip, alternating

behind the head lat pull down
25kg x 10 x 3

db fly
10 kg x 10 x 4

straight arm lat pull down
1st set with the EZ bar attachment
2nd set with rope cable
20 kg x 10 x 3 x 2

cable flies bottom up
7.5 kg x 10 4