heliumduck Posted January 15, 2017 Author Report Share Posted January 15, 2017 cycled an hourcable row + back extension67 kg x 10 + 10 reps67 kg x 10 + 10 repscable row77kg x 10 x 287 kg x 3 x 101 arm db row40 kg x 5x5105 cm box jumps Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 17, 2017 Author Report Share Posted January 17, 2017 snatch practice db chest press 14 kg x 15 24 kg x 12 30 kg x 8 x 4 32 kg x 5 x 5 db tricep kickback 8 kg x 12 x 3 10 kg x 10 firefight 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 18, 2017 Author Report Share Posted January 18, 2017 push pressempty bar x 12 x 230 kg x 10 x 38 kg x 12 arnold press14 kg x 15 seated DB shoulder press8 kg x 12 arnold pressseated DB shoulder press + arnold press superset20 kg x 12 + 8 kg x 1020 kg x 12 + 8 kg x 1024 kg x 12 + 8 kg x 824 kg x 12 + 8 kg x 828 kg x 3 x 5snatch practicenarrow feet squat30 kg x 15 x 3db lat raise8 kg x 12 + 14 kg x 6 x 5db bicep curl8 kg x 12 x 3cable bicep curl12.5 kg x 1017,5 kg x 12 x 3 firefight 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 19, 2017 Author Report Share Posted January 19, 2017 incline db chest press12 kg x 15 x 3incline bench40 kg x 10 x 350 kg x 8 x 3bench60 kg x 10 x265 kg x 9 x 270 kg x 3 x 3some core work firefight 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 24, 2017 Author Report Share Posted January 24, 2017 23 JAn hotel facilitity swam 20 laps gym 10 x 5 pull ups some other things bicep curls 12.5 kg x 10 x 3 15 kg x 8 x3 cable chest flye 11.5 kg x 10 x3... so rare to see 11.5 kg 24 Jan ANYTIME FITNESS !!!! squat 50 kg x 8 x 3 70 kg x 8 x 2 90 kg x 8 x 5 leg press (per side) 20 kg x 8 40 kg x 8 x 3 60 kg x 8 x3 20 kg x 20 x 3, toes turned inwards hack squat machine, 40 kg per side x 8 x 5 ab work seated calf raise 20 kg x 12 x3 ab work Quote Link to comment Share on other sites More sharing options...
sayfirst Posted January 25, 2017 Report Share Posted January 25, 2017 13 hours ago, heliumduck said: 23 JAn hotel facilitity swam 20 laps gym 10 x 5 pull ups some other things bicep curls 12.5 kg x 10 x 3 15 kg x 8 x3 cable chest flye 11.5 kg x 10 x3... so rare to see 11.5 kg 24 Jan ANYTIME FITNESS !!!! squat 50 kg x 8 x 3 70 kg x 8 x 2 90 kg x 8 x 5 leg press (per side) 20 kg x 8 40 kg x 8 x 3 60 kg x 8 x3 20 kg x 20 x 3, toes turned inwards hack squat machine, 40 kg per side x 8 x 5 ab work seated calf raise 20 kg x 12 x3 ab work What are some other things hahah. I didn't realise you joined anytime fitness! Quote A licensed gay realtor Link to comment Share on other sites More sharing options...
heliumduck Posted January 25, 2017 Author Report Share Posted January 25, 2017 7 hours ago, sayfirst said: What are some other things hahah. I didn't realise you joined anytime fitness! i didn't, im not in singapore..... Quote Link to comment Share on other sites More sharing options...
heliumduck Posted January 31, 2017 Author Report Share Posted January 31, 2017 yesterday shoulder work out today seated shoulder press 10 kg x 15 x 2 14 kg x 15 x 2 24 kg x 12 x 5 db chest presss 14 kg x 12 x 5 incline bench 40 kg x 12 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 1, 2017 Author Report Share Posted February 1, 2017 seated shoulder press16 kg x 12 x 224 kg x 12 x 3in cline db chest press24 kg x 12 x 5cable tri push down20 kg x 12 x 5cable tri kick back5 kg x 12 x 5 sayfirst 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 3, 2017 Author Report Share Posted February 3, 2017 overhead squat 30 kg x 10 x 3 front squat 50 kg x 12 x2 70 kg x 12 x 2 80 kg x 12 x 2 90 kg x 12 x 3 100 kg x 6 x 2 leg press 40 kg per side x 15 x 4 ab work firefight 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 15, 2017 Author Report Share Posted February 15, 2017 wah so long never post today spin class 80 kg DL 6 reps x 5 sets snatch practise sayfirst 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 17, 2017 Author Report Share Posted February 17, 2017 hot yoga snatch practise db pull over 14 kg x 12 x2 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 21, 2017 Author Report Share Posted February 21, 2017 body weight squat15 x 2over head squat30 kg x 12 x 240 kg x 12 x 2front squat50 kg x 12 x 270 kg x 12 x 5db seated shoulder press14 kg x 1220 kg x 12 x 5seated db lat raise12 kg x 12 x 5standing db lat raise8 kg x 12 x 5dcline bench40 kg x 12 x 250 kg x 12 x 3ab work sayfirst 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 22, 2017 Author Report Share Posted February 22, 2017 db cheest press14 kg x 15 x 224 kg x 12 x 530 kg x 6 x 5, kept failing on 7~8bench40 kg x 1250 kg x 10 x 5ab worktip pull down22.5 kg x 1220 kg x 12 x 57.5 kg x 10 x 3tri push down20 kg x 12 x 4 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted February 24, 2017 Author Report Share Posted February 24, 2017 dl warm up and snatch drills1 arm db row20 kg x 1224 kg x 12 x 230 kg x 12 x 5decline bench40 kg x12 x 5bent over row40 kg x 12 x 250 kg x 12 x 3db bicep curl10 kg x 12 x 5stand ez bar curl+5kg x 12 x 2+7.5 kg x 12 x 3cable bicep curl20 kg x 12 x 3ab work sayfirst 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 2, 2017 Author Report Share Posted March 2, 2017 1 arm db chesat press12 kg x 1210 kg x 15 x 3db chest press14 kg x 12 x 324 kg x 12 x 3 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 6, 2017 Author Report Share Posted March 6, 2017 db chest press14 kg x 1020 kg x 6 x 10decline bench40 kg x 1050 kg x 10 x 5BB bent over row40 kg x 1050 kg x 10 x 6low row machine20 kg x 1030 kg x 10 x 5snatch practise Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 7, 2017 Author Report Share Posted March 7, 2017 bent over row, undergrip30 kg x 12 x 5paralla WG pull up10 x 6box jumps Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 10, 2017 Author Report Share Posted March 10, 2017 alt arms db chest press14 kg x 15 x 220 kg x 15 x 4db chest press24 kg x 12 x 4decline bench40 kg x 15 x 4seated db shoulder press20 kg x 12 x 4front raise12 kg bb i think 10, 15, 10 , 15ez bar front raise+5kg x 12 x 4ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 13, 2017 Author Report Share Posted March 13, 2017 bb pressbar x 15 x 4over head squatbar x 1230 kg x 12 x 240 kg x 12 x 2DL60 kg x 12 x 280 kg x 12 x 2100 kg x 10 x 3 ?110 x 8120 x 3 x 2fronst squat60 kg x 12 x 280 kg x 10 x 5 ?i clearly cannot remember some of my sets, but its about there sayfirst 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 15, 2017 Author Report Share Posted March 15, 2017 pull down machine20 kg x 10 x 230 kg x 10 x 5narrow grip cable lat pul ldown52.5kg x 10 x 5face pull17.5kg x 1025kg x10 x 4st arm lat pull down20 kg x 10 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 16, 2017 Author Report Share Posted March 16, 2017 seated db shoulder press14 kg x 10 x 220 kg x 10 x 5db lat raise12 kg x 1210 kg x 12 x 312 kg x 12decline bench40 kg x 10 x 350 kg x 10 x 2up right row + wide paraallel grip pull up40 kg x 10 + 10 40 kg x 10 + 10 40 kg x 10 + 10 ab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 19, 2017 Author Report Share Posted March 19, 2017 run cycle run Quote Link to comment Share on other sites More sharing options...
sayfirst Posted March 19, 2017 Report Share Posted March 19, 2017 Hi I did rock climbing Quote A licensed gay realtor Link to comment Share on other sites More sharing options...
heliumduck Posted March 21, 2017 Author Report Share Posted March 21, 2017 On 19/03/2017 at 6:45 PM, sayfirst said: Hi I did rock climbing i hope you wore tights only without shorts or any pants Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 21, 2017 Author Report Share Posted March 21, 2017 alt arms db chest press12 kg x 15 x 318 kg x 15 x 4db chest press24 kg x 12 x 4decline bench40 kg x 12 x 4 Quote Link to comment Share on other sites More sharing options...
sayfirst Posted March 22, 2017 Report Share Posted March 22, 2017 17 hours ago, heliumduck said: i hope you wore tights only without shorts or any pants Wear also can't compare to sexy ducky in tights Quote A licensed gay realtor Link to comment Share on other sites More sharing options...
heliumduck Posted March 22, 2017 Author Report Share Posted March 22, 2017 seated db shoulder prress14 kg x 15 x 424 kg x 8 x 5db lat raise10 kg x 15 x 412 kg x 6 x 5ez bar underhand grip front raise+5kg x 10 x 5snatch practise Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 22, 2017 Author Report Share Posted March 22, 2017 7 hours ago, sayfirst said: Wear also can't compare to sexy ducky in tights as if you know whether ducky is sexy in tights or not Quote Link to comment Share on other sites More sharing options...
sayfirst Posted March 23, 2017 Report Share Posted March 23, 2017 On 22/03/2017 at 11:39 PM, heliumduck said: as if you know whether ducky is sexy in tights or not Ducky is already sexy to me so seeing him in tights = nosebleed Quote A licensed gay realtor Link to comment Share on other sites More sharing options...
heliumduck Posted March 24, 2017 Author Report Share Posted March 24, 2017 15 hours ago, sayfirst said: Ducky is already sexy to me so seeing him in tights = nosebleed WAH YOU TOTALLY SAYFIRST LOR Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 24, 2017 Author Report Share Posted March 24, 2017 alt arms db chest press14 kg x 12 x 4bent over row30 kg x 1240 kg x 8 x 5snatch practice30 kg x 1040 kg x 3 Quote Link to comment Share on other sites More sharing options...
sayfirst Posted March 25, 2017 Report Share Posted March 25, 2017 Back to the gym! 1) Bent-over barbell row: Set 1: 15kg x 10 Set 2: 20kg x 12 Set 3: 20kg x 6 2) Barbell shoulder press Set 1: 15kg x 10 Set 2: 15kg x 10 Set 3: 15kg x 10 3) Barbell bench press (on smith machine) Set 1: 20kg x 13 Set 2: 20kg x 10 Set 3: 20kg x 7 4) Squat (on smith machine) Set 1: 30kg x 13 Set 2: 30kg x 10 Set 3: 30kg x 9 5) Triceps pressdown Set 1: 25kg x 13 Set 2: 25kg x 10 Set 3: 27kg x 13 6) Standing calf raise (did exercise on leg press machine) Set 1: 20kg x 14 Set 2: 20kg x 15 Set 3: 30kg x 15 7) Crunch Set 1: 27kg x 17 Set 2: 27kg x 11 Set 3: 27kg x 8 8) Barbell curl Set 1: 15kg x 10 Set 2: 15kg x 6 Set 3: 15kg x 5 Quote A licensed gay realtor Link to comment Share on other sites More sharing options...
heliumduck Posted March 25, 2017 Author Report Share Posted March 25, 2017 squat60 kg x 10 x 580 kg x 10 x 5snatch30 kg x 1,1,1,fail,1, 140 kg x 1, 1, 1, 1, fail, 1 , fail, 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted March 26, 2017 Author Report Share Posted March 26, 2017 On 25/03/2017 at 3:55 PM, sayfirst said: Back to the gym! 1) Bent-over barbell row: Set 1: 15kg x 10 Set 2: 20kg x 12 Set 3: 20kg x 6 2) Barbell shoulder press Set 1: 15kg x 10 Set 2: 15kg x 10 Set 3: 15kg x 10 3) Barbell bench press (on smith machine) Set 1: 20kg x 13 Set 2: 20kg x 10 Set 3: 20kg x 7 4) Squat (on smith machine) Set 1: 30kg x 13 Set 2: 30kg x 10 Set 3: 30kg x 9 5) Triceps pressdown Set 1: 25kg x 13 Set 2: 25kg x 10 Set 3: 27kg x 13 6) Standing calf raise (did exercise on leg press machine) Set 1: 20kg x 14 Set 2: 20kg x 15 Set 3: 30kg x 15 7) Crunch Set 1: 27kg x 17 Set 2: 27kg x 11 Set 3: 27kg x 8 8) Barbell curl Set 1: 15kg x 10 Set 2: 15kg x 6 Set 3: 15kg x 5 eeeeyer, start your own thread la ! Quote 3) Barbell bench press (on smith machine) Set 1: 20kg x 13 Set 2: 20kg x 10 Set 3: 20kg x 7 4) Squat (on smith machine) Set 1: 30kg x 13 Set 2: 30kg x 10 Set 3: 30kg x 9 can you squat and bench outside a smith machine? Quote 1) Bent-over barbell row: Set 1: 15kg x 10 Set 2: 20kg x 12 Set 3: 20kg x 6 2) Barbell shoulder press Set 1: 15kg x 10 Set 2: 15kg x 10 Set 3: 15kg x 10 whats your barbell look like ? those with weights fixed on it ? or you mean 15/20 kg one side your reps are dropping exponentially......... #cannot Quote Link to comment Share on other sites More sharing options...
sayfirst Posted March 26, 2017 Report Share Posted March 26, 2017 28 minutes ago, heliumduck said: eeeeyer, start your own thread la ! can you squat and bench outside a smith machine? whats your barbell look like ? those with weights fixed on it ? or you mean 15/20 kg one side your reps are dropping exponentially......... #cannot The barbell got weights already fixed on it one. Haha. Can squat and bench outside but someone using the rack at the time. Some more I not experienced lifter like ducky so need to play it abit safe with a smith machine. Lol Quote A licensed gay realtor Link to comment Share on other sites More sharing options...
heliumduck Posted March 26, 2017 Author Report Share Posted March 26, 2017 19 minutes ago, sayfirst said: The barbell got weights already fixed on it one. Haha. Can squat and bench outside but someone using the rack at the time. Some more I not experienced lifter like ducky so need to play it abit safe with a smith machine. Lol no squatting on the smith machine for you, go goblet squats lol you drop your wallet on the floor and pick it up also can go use dumbbell first Quote Link to comment Share on other sites More sharing options...
sayfirst Posted March 26, 2017 Report Share Posted March 26, 2017 23 minutes ago, heliumduck said: no squatting on the smith machine for you, go goblet squats lol you drop your wallet on the floor and pick it up also can go use dumbbell first Why goblet squats? Because couldn't stick to doing same reps on smith machine squat ah? Quote A licensed gay realtor Link to comment Share on other sites More sharing options...
heliumduck Posted March 27, 2017 Author Report Share Posted March 27, 2017 no smith machine squats for newbies goblet squat is just holding a db infront of you at your chest and squat like how you pick up your wallet youtube la sayfirst 1 Quote Link to comment Share on other sites More sharing options...
sayfirst Posted March 28, 2017 Report Share Posted March 28, 2017 10 hours ago, heliumduck said: no smith machine squats for newbies goblet squat is just holding a db infront of you at your chest and squat like how you pick up your wallet youtube la Yes duckyy Quote A licensed gay realtor Link to comment Share on other sites More sharing options...
heliumduck Posted March 29, 2017 Author Report Share Posted March 29, 2017 On 28/03/2017 at 10:17 AM, sayfirst said: Yes duckyy seated db shoulder press14 kg x 12 x 4db lat raise10 kg x 12 x 512 kg x 6 x5decline bench30 kg x 12 x 240 kg x 2 x 3cable flies top down7.5 kg x 12 x 4ab worksnatch @ 40 kg 10 lifts + 2 fail Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 2, 2017 Author Report Share Posted April 2, 2017 21 km wave #3timer when 2:45 when i crossed it sayfirst 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 4, 2017 Author Report Share Posted April 4, 2017 alt arms db chest press14 kg x 12 x 3db chest press20 kg x 10 x 224 kg x 10 x 330 kg x 6 x 336 kg x 5incline db chest flye10 kg x 10 x 414 kg x 10cable flye, bottom up7.5 kg x 3cable flye, level10 kg x 10 x 3snatch practise pittsburgh 1 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 6, 2017 Author Report Share Posted April 6, 2017 HIIT class over head squat bar x 10 x3 front squat 40 kg x 10 x 2 80 kg x 6 x5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 10, 2017 Author Report Share Posted April 10, 2017 pull up10 x 3+10 kg x 6 x 3DL60 kg x 10 x 580 kg x 5 x 5 Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 11, 2017 Author Report Share Posted April 11, 2017 wide parralle grip pullup8 x 5alt arm db chest press14 kg x 12 x 4db chest press28 kg x 8 x 5cable flies5 kg x 15 x 3 top down5 kg x 15 x 3 bottom upsnatch practise10 reps + 2 failed Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 18, 2017 Author Report Share Posted April 18, 2017 pull up 10 x4 +5 kg 6 6 5 5 5 5 incline db chest press 24 kg x 10 x 4 cable fly 10 kg x 10 x 5 level 10 kg x 10 x 5 bottom up pull down 20 kg x 15 x 5, last set pseudo behind the neck Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 21, 2017 Author Report Share Posted April 21, 2017 alt arm db chest press14 kg x 14 x 3db chest press24 kg x 6 x 330 kg x 6 x 3cable flye7.5 kg x 12 x 3 top down7.5 kg x 12 x 3 side ways7.5 kg x 12 x 3 bottom up squatback 60 kg x 10 x 3front 60 kg x 10 x 3lat pull down40 kg x 20 30 kg x 20 behind the neckab work Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 25, 2017 Author Report Share Posted April 25, 2017 pull up10 x 41 arm db row14 kg x 15 x 424 kg x 10 x 4bent over row40 kg x 10 x 4snatch practise = half fail LOL Quote Link to comment Share on other sites More sharing options...
heliumduck Posted April 26, 2017 Author Report Share Posted April 26, 2017 overhead squatbar x 10 x 230 kg x 10 x 3push press30 kg x 10 x 335 kg x 8 x 3 Quote Link to comment Share on other sites More sharing options...
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