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Duckkyy's confit modus operandi


heliumduck

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cable rows
27kg 15 x 2
37 kg x12
57 kg x 12 x 3 + drop set 27 kg x 20
67 kg x 3 x 3 + drop set 27 kg x 20

wide angled parallel grip pull up
5 x 5

lat pull down
~35 kg x 12 x 2 x 2 different grip , 1 at the ends of the handle bar, 1 narrower

wide parallel grip pull up
5 x 5

2 isolation free-weight rowing machine, some non-cable ones dunno their exact names
both underhand grip
20kg plate per side x 12 x 2 per machine

cable flye, bottom up
7.5 kg x 12 x 3 + drop set 2.5 kg x 20
12.5 kg x 3 x 3 + drop set 5 kg x 20

ab work

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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

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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

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lat pull down
20kg x 12 x2
30kg x 12 x 2

cable row
37kg x 12 x 2
47kg x 12 x 2
57kg x 10x 5
drop set - 23kg x 8 + 12 kg x 10 + 5kg x 20

some iso-row lat pulldown machine @ Safra Jurong, reverse grip
20kg plate x 12 x 5

OHP
normal grip - 30kg x 10 x 2
40kg x 8 normal grip 
40kg x 8 wide grip, 
40kg x 8 normal grip
40kg x 8 wide grip, 

50kg x 8 x 2
45kg x 8 x 3

pull up 
10 reps x 2 set , wide grip
10 reps x 2 set , some semi wide angled grip

ab work

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pull;up
10 x 5

db shoulder press
10kg x 15 x 2
14kg x 15 x 2
20kg x 15 x 2
25kg x 15 x 4

db lat raise
6kg x 15 x5

db rear delt fly + snatch pull
6kg x 15 + 100kg x 3
6kg x 15 + 100kg x 3, give up, too heavy, form not good at all
6kg x 15 + 60kg x 5
6kg x 15 + 60kg x 5
6kg 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 up

ab work

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snatch practice
40kg hand snatch x 3 + snatch x 3
45kg hand snatch x 3 + snatch x 3

OHP
50kg x 6 x6
normal grip x3 + wide grip x 2, + normal grip 

pullup 8 x 5

smith machine shrugs
80kg x 12 x 3

leg press 10 x 10
80kg lower position x 4 sets
80kg higher position x 4 sets
100kg lower position 
100kg higher position 

wide parallel grip lat pull down
30kg x 10 x 6,


face pull
10kg x 15 x 4
5kg x 20 x 2
 

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weight pull up
10 kg x 5 x 5
20 kg x 1,1,1,1,1,1,1,1,2.

 

snatch @ 40 kg x 3 x 3
hang snatch @ 40 kg x 3
snatch @ 45kg x 3
hang snatch @ 45 kg x3
snatch @ 50 kg x 1, 0,0,0,1 ,1
hang snatch @ 50 kg x 1,1 ,1

jerk squat
50 kg x 5 x 5

bottom up over head squat
60 kg x 5, 3, ,3 
 

Edited by heliumduck
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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

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db RDL
8kg x 8 x 3

pullup
10, 5, 10, 5, 10, 5
the 5 reps is suppose to be weight, but some guy took the belt and did +25kg dip
so ... there you go, no weight pullups

snatch balance
30 kg x 5 x 2

squat

back + front
+60kg x 5 +5 
+80kg x 5 +5 
+80kg x 5 +5 
+80kg x 5 +5 
+80kg x 5 +5

snatch balance
30 kg x 5
40kg x 5 x 5

db lat raise
8kg x 12 x 4

lat pull down
32.5kg x 15 + 52.5kg x 5 x 5 sets
behind the head - 20kg x 20

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  • 3 weeks later...

lunch

DL
60 kg x 5 x 2
100 kg x 5 x 5

db shoulder press
14 kg x 12
20 kg x 12
24 kg x 12 x 3

dm lat raise
12 kg x 8 x 5
drop set: 8 kg x 15 + 4 kg x 20

rope tri pull down
15 kg x 15 x 3
7.5 kg x 20

 

night


squat 
40kg x 10 x 2
60 kg x 10
80 kg x 10
100kg x 8
110 kg x 6
120 x 5 x2
110 kg x 5

ab machine
15 kg x 10 x 5

defecit round back DL
bar x 5 x 2
30 kg x 5 x 2
40 kg x 5 x 2

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  • 3 weeks later...

cable row
12 kg x 10
15 kg x 10 x 2

BW dips 10 x 3

pullup holds
3 sec holds x 3 x 3

pullup
+10kg x 5 x 3

various db shoulder press, light weight
4kg nia

high bar squat,
60 kg x 10 
80 kg x 10 x 2
100 kg x 10

deficit DL
40 kg x 10
50 kg x 1 0x 2
60 kg x 10 x 2

some high pulls @ 40 kg

snatch
40 kg x 3
45 kg x 3
50 kg x 3

tri rope pull down
12.5 kg x 10 x 3
drop set 5 kg x 15
1.25 kg x 15

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