Duckkyy's confit modus operandi

[heliumduck]

short wokrout

went for some HIIT class

front squat
40 kg x 10 x 4

parallal grip lat pull down
20 kg x 12 x 2
45 kg x 12 x 3

rear delt flye
4 kg x 25 x2
8 kg x 12 x 3, last 2 sets, thumb pointing inwards

[heliumduck]

pullup
10 x 3
+10 kg x 5 x3
+20 kg x 5 x5
+10 parallel grip x 10 x 3

lat pull down
45 kg x 10 
55 kg x 10 x 3

assisted machine pull up, focus on reverse motion/eccentric
35 kg x 10 
45 kg x 10 x 3

front squat
40 kg x 5 x 3
60 kg x 5 x 3

back squat 
80 kg x 5 x 3

box jumps 60

[heliumduck]

cycled about 1.5 hrs

incline bench
40 kg x 10 x 3

decline bench
40 kg x 10 x 3

cable row
33kg x 8
67kg x10 x 3
77kg x 10 x 3

leg press machine
120 kg x10 x 2
160 x 10 x 2

flat bench
50 kg x 10 x 2

overhead squat 30 kg x 10 x 2,

DL,
60 kg x 10
70 kg x 10 x2
75 kg x 10 x2

front squat
60 kg x 10
70 kg x 10 x 2
80 kg x10 x 2
 

[heliumduck]

incline bench
40 kg x 10 x 2

db chest press
14 kg x 10
24 kg x 10
30 kg x 10 
32 kg x 10 x 3 PR ! 

bb press
30 kg x 10 x 2

cable flies

bottom up
12.5 kg x 5 fail
10 kg x 5 fail
7.5 kg x 10 x 3

top down
10kg x 10 x 3
12.5 kg x 6 x 2

centre
10 kg x 10 x 2
12.5 kg x 6 x 2


db rear delt flye
10 kg x 10 x 2
14 kg x 10 x 2, first set was more like a row cause elbow was bent. 2nd set was better

[heliumduck]

Quote

over head squat
30 kg x 10 x 2
40 kg x 10 x 2
45 kg x 10 
50 kg x 6 x 2 , wobbly , heavy sia

DL
60 kg x 6 x 2
80 kg x 10 x2
100 kg x 6 x 5, first time since i started my rehab phase

12 kg kb lunge 3 sets

 

[heliumduck]

db chest press
14kg x 10
24 kg x 10
30 kg x 6 x 4
32 kg x 6 PR

bent over row
40 kg x 10 x 3
50 kg x 10 x 2

shrugs
60 kg x 10 x 2
80 kg x 10 x2
90 kg x 10 
100 kg x 10
110kg x 10
120 kg x 10
140 kg x 6 x 3

ez bar curl + db hammer curl
+5kg per side x 10 , 10 kg db x 10 --- 2 sets

spider ez bar curl +db hammer curl
+5kg per side x 10 , 10 kg db x 10 --- 2 sets
+7.55kg per side x 10 , 12 kg db x 10 --- 3 sets

rope cable bi curl
10 kg x 10
15 kg x 10 x 4

standing cable row
20 kg x 10 
30 kg x 10
50 kg x10 x 3

[heliumduck]

baack after a 2 week complete clean break

totally off form

lat pull down
35 kg x 12 x 3

db chest press
14 kg x 12
24 kg x 12 x 3

DL
60 kg x 10 x4

under grip bent over row
40 kg x 10 x 4

front squat
40 kg x 10 x 4

pull up
8 5 8 8 8

[heliumduck]

over sqhead squat
30 kg x 10 x 4, each set gets more stable then the previous set

shoulder press
30 kg x 10 x 4, no issue swith the shoulder this time

back quat
50 kg x10 x2
70 kg x 10 x 3
heavy and tough, my right quad has this nagging tight hip flexor

front squat 
70 kg x 5 x 3
50kg x 10 x 2

[heliumduck]

overhead squat
30 kg x 10 x 3

squat
50kg x 10 x 2
70 kg x 10 x 4
40 kg x 20, short break in between 10 and 11

fronst squat
50kg x 10
70 kg x 10 x 3
40kg x 20

pullup + cable lat pull down (using cables, not the machine)
8 + 7.5 kg x 10 x 4 sets

[heliumduck]

spin class 

lat pulldown
50 kg x 10 x 5; boh pull up bar leh, classes were on so yea =/

dead lift
60 kg x 10 x 5

snatch practice @ empty bar

[heliumduck]

db chest pres
14kg x10 x 2
24 kg x 10 x 2
28 kg x 10 x 3
14 kg x 20

incline db press
14 kg x 10 x 3


bent over row
40 kg x 10 x 2
60 kg x 10 x 4

cable chest fly,
5 kg x 4 sets
 

[heliumduck]

lat pull down machine
30 kg x 10 x 4

pullup
10 x 7
10 x 3
last 3 sets just half rep

behind the head press
empty bar x 10 x 3

straight arm lat pull down
22.5 kg x 10 x 2
30 kg x 10 x2
30 kg x 7, failed
 

[heliumduck]

total body workout

[heliumduck]

R P M

pull up
8 reps x 10 sets

behind head lat pull down @ 10 reps each
30kg

40kg

35kg x 6

Edited November 8, 2016 by heliumduck

[heliumduck]

incline db pres
10 kg x 12 x 2
14kg x 12 x 2
20 kg x 10 x 2
24 kg x 8 x3
30 kg x 8 x3

BW dips
20 x 3

bench
60 kg x 10 x 3
40 kg x 15 x 3

cable flies top down
5 kg x 12 x 2
7.5 kg x 8 x3, couldnt get a spot on contraction at this weight, perhaps too heavy
5 kg x 16 x3

[heliumduck]

over head squat
bar x 15 x 2
20 kg x 12 x 2
50 kg x 10 x 3

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

squat
60 kg x 10 x 2
80 kg x 10 x 2
100 kg x 6 x 3, belt on

front squat
50 kg x 20

 

ab work

Edited November 10, 2016 by heliumduck

[heliumduck]

overhead press
30 kg x 15 x 3
40 kg x 12 x 3

seated db shoulder press
14 kg x 15 x 3
20 kg x 12 x 3

lat raise
10 kg x 12 x 5

db lat raise + up right row 
14 kg x 6 + close grip 40 kg x 10 
14 kg x 6 + wide grip 40 kg x 10 

cable front raise
7.5 kg x 15 x 4

[heliumduck]

pullup + over head squat

10 + bar x 5 x 5 sets

 

arm db row

24 kg x 8 x 2

 

[heliumduck]

push press
30 kg x 15 x 4

incline bench
40 kg x 10 x 4

[heliumduck]

cable row
33 kg x 12
47 kg x 12
57 kg x 12
67 kg x 12 x3
77 kg x 6 x 2, heavy, form abit off i feel
77kg x 6, 57kg x 10, 33 kg x 15

1 arm db row
20 kg x 12
25 kg x 10 x 3

over head squat
bar x 10 x2
30 kg x 10 x2

front squat
50 kg x 10 x2
70 kg x 10 

+ knee sleeves

back squat
90 kg x 10 x 2
100 kg x 6

+ belt
100 kg x 6 x5

front squat 100kg x 6

[heliumduck]

Quote

22 Nov EDIT: i forgot my warm up --> db front raise 10 kg x 10 x 3

 

db chest press
16 kg x 12
20 kg x 12
24 kg x 12

30 kg x 8 ,8, 10 ,10, 10

incline db press
14kg x 12
20 kg x 12
24 kg x 10 x 5

incline db flye
10 kg x 10 x 5

pullup 6 x 5

cable single arm tri extension
7.5 kg x 10
5 kg x 15 x 3

cable kick back
5 kg x 15 x

Edited November 22, 2016 by heliumduck

[heliumduck]

BB press
30 kg x 12 x 4

front squat
50 kg x 12 x 2
60 kg x 10 x 3

back squat
60 kg x 12 x 2
80 kg x 12 x 2
90 kg x 6
100 kg x 8, 10, 10

front squat
100 kg x 3,
100 kg x 5

bent over row
50 kg x 12 x 5

trap bar DL, weight is bar + 20 kg per side
12 x 5

cable chest flies
7.5 kg x 10 x 2
10 kg x 10 x 8

hang leg raises 10 x 3
bridge extensions
crunches + toes to the sky, 25 each

[heliumduck]

 

 

db shoulder press
10 kg x 15
14 kg x 15
20 kg x 12
24 kg x 12 x 5

snatch and cleans
30 kg 5 ,5
32.5 kg 5, 5
35kg 5,5

pull up
8 x 5 x 2, 2nd set is wide parallel grip

pulling practice for cleans

[heliumduck]

over head squat
bar x 12
40 kg x 10 x 2

DL 
60 kg x 10 x 2
80 kg x 10 x 2
100 kg x 10 x 3

HIIT class

[heliumduck]

incline bench
40 kg x 12 x 5

db chest press
16 kg x 12
26 kg x 12
32 kg x 12 x 4 + 11 , failed on 12th during the last set


wide parallelgrip pull up
12 x 5

[heliumduck]

cleans and snatch practise

defecit dead lift and stiff legg @ 40 kg
10, 10 x 4

squat
60 kg front x 10 x 2
80 kg x back x 10 x 2
100 kg x back x 10 x 3 with belt + knee sleeves + shoes
105 kg front x 6 with belt + knee sleeves + shoes

took the sled for a 4 rounds of runs with 20kg on it

[heliumduck]

ran about 10 km

[heliumduck]

db shoulder press
10 kg x 15
15 x 15
25 kg x10 x 5

db side raise
7.5 kg x 15 x 4

db front raise
7.5 kg x 15 x 4

db reear delt flye
5kg x 15 x 4

bent over db row
15 kg x 8 x 5

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

abs + cable row
20 crunches + 30 kg x 12 x 6

face pull
15 kg x 12 x 5

[heliumduck]

snatch practise with 30 kg

1 arm db row
30 kg x 10 x 2
40 kg x 12 x 5
50 kg x 4 x 3

50 kg form is totally not there, means im stuck at around 36 kg thereabouts for now

deadlift
60 kg x 10 x 2
90 kg x 10 x 3
110 kg x 6 x ~3? i forgot ><"; for sure i was pretty noisy, a few of the guys didnt appreciate the weight hitting the platform. not that i was dropping it

ab machine
110 reps in total in sets of 10 different angles

[heliumduck]

snatch practice

flat bench
40 kg x 12
50 kg x 12
60 kg x 10 x 4

incline bench
40 kg x 10
50 kg x 10 x 4

decline bench
30 kg x 10 x 4

glutes raise on the smith machine
60 kg x 10 x 2
65kg x 10 x2

step machine for 10 mins

[heliumduck]

overhead squat

30 kg x 10

50 kg x 10 x 2

 

cable row

57kg x 10

77 kg x 10x 2

87kg x 10 x2

 

pull up, 4 variation of the handle bars

8 reps x 3 set x 3 different handles

last set 6 reps x 4 set

 

cable fly, super set bottom up + top down

7.5 kg x 10 reps x 3 sets

Edited December 14, 2016 by heliumduck

[heliumduck]

swam 20 laps

bb press
40 kg x 8 x 5

db shoulder press
20 kg x 6 , heavy
15 kg x 10 x 3

db lat raise
8k g x 10 x 3

db front raise
8kg x 10 x 3

cable rear delt fly
7.5 kg x 10 x 3

ab work

[heliumduck]

cable row
67 kg x 10
77 kg x 10 x 2
87kg x 10 x 3

 

pull up 4 variations
10 reps of 2 sets for each type of grip

 

back isolation machines x 2 rounds , each round on different machine
15kg x 10,
25 kg x 10  x 2
15 kg x 10 x2, single arm

 

ab work

[heliumduck]

snatch practise was BAD today

DL
80 kg x 8
100 kg x 6 no belt
100 kg x 8 with belt
110 kg x 8 x 2 with belt
80kg x 12

smith mahcine glute raise
60 kg x 10 
80 kg x 10 x 2

stairs machine for 10 mins

[heliumduck]

db chest press
14 kg x 15
24 kg x 15
30 kg x 10 x 3
20 kg x 15 x2

incline db chest press
16 kg x 15 x3

[heliumduck]

DL
60 kg x 10 x 2
80 kg x 15 x 3

[heliumduck]

squat

ATG
50 kg x 12 x 4
1,2 normal stance toes forward
3. wide stance
4. front squat

back squat
80kg x 12 x 5

front squat
80 kg x 8 8 6 6 6 6

[heliumduck]

front squat
60 kg x 12
70 kg x 10 

front squat + back squat 
80 kg x 10
90 kg x 10
100 kg x 6
110 kg x 3,3


leg press, each plate is 20 kg and its per side
2 plates x 10
3 plates x 10
4 plates x 10 x 2
3 plates x 10

calve raise on smith machine
1 plate x 10 x 4

[heliumduck]

empty bar snatch practise

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

bent over row
40 kg x 12 x 5

1 arm db row
30 kg x 12
36 kg x 6 10 6 6 6, 

under hand grip pull up
BW x 10 x 5

cable rear delt flye,
2 plates x 12
3 plartes x 12
4 plates x 12, to much
2 plates x 12 x 2 
1 plates x 20

ab work

[heliumduck]

seated shoulder press
14kg x 15

"15 reps x 6 " day

seated db shoulder press @ 20 kg
standing db lat raise @ 8 kg
standing db front raise @ 8 kg
cable front raise @ 10 kg
cable lat raise (thunmbs down) @ 1.25kg

[xydboy]

23 hours ago, heliumduck said:

seated shoulder press
14kg x 15

"15 reps x 6 " day

seated db shoulder press @ 20 kg
standing db lat raise @ 8 kg
standing db front raise @ 8 kg
cable front raise @ 10 kg
cable lat raise (thunmbs down) @ 1.25kg

No posterior (rear) delts?

[heliumduck]

On 29/12/2016 at 11:06 PM, xydboy said:

No posterior (rear) delts?

no, but usually do seperate

okay will do it sooon

[heliumduck]

bench
50 kg x 15
60 kg x 15 x 5
70 kg x 5 x 5

decline bench,
40 kg x 15 x 4

incline bench
50 kg x 15 x 4

cable fly top down
7.5 kg x 12 x 3

[heliumduck]

68.5kg

12.8% fat

[heliumduck]

deadlift
60 kg x 12
80 kg x 15 x 4
100 kg x 6 x 5

60 kg x 5 front squat 
80 kg x 5 front squat 
80 kg x 5 back squat
100 kg x5 front squat , not very good,
100 kg x 5 back squat 
100 kg x 5 front squat, much better with proper form
100 kg x 5 back squat

glutes raise on smith machine
60 kg x 15 x 4

ab work

[heliumduck]

pull up
10 x 2
+ 10 kg x 10 x 2
+20 kg x 6 x 5
+ 10 kg x 10

db chest press
16 kg x 15
24 kg x 12 x 2
30 kg x 8 x5

cable chest fly
5 kf x 12 top down
7.5 kg x 12 top down
10 kg x 10 x 3 top down
7.5 kg x 10 x 3 bottom up

[heliumduck]

http://www.independent.co.uk/life-style/people-who-post-their-fitness-routine-to-facebook-have-psychological-problems-study-claims-a7187666.html

 

People who post their fitness routine to Facebook have psychological problems, study claims

 

[heliumduck]

forgot to log yesterday
but i did BB shoulder press, db lat and front raise, rear delt db flye

today
fowm roll
straight leg DL
40 kg x 15 x 4

db seated shoulder press
16 kg x 12
20 kg x 12 x 4
24 kg x 6 x 5

db tri kick back
8 kg x 12 x 4

cable tri pull down
20 kg x 12 x 4

v-handle tri pull down
28kg x 10 x 4

20 Kb swings
snatch practice
15,15 kb swings
 

[heliumduck]

cycle at punggol water way for about 1.5 hours

cablle row, dual pulley
47kg x 10 x 4

single pulley
47 kg x 10 + 57 kg x 6
67 kg x 10 + 57 kg x 6
67 kg x 10 + 77 kg x 6
77 kg x 10 + 87 kg x 6

cable flies

bottom up
9kg x 10 x 2
13 kg x 10 x 2

top down
13 kg x 10 x 4

hamstring curl, 10 reps each
35kg, 42 kg x 4

incline bench
60 kg x 10 x 3

[heliumduck]

bent over row + dips
40 kg x 10 + 8 x 4 sets

pull up
+10 kg x 10 x 2 , parallel grip
+ 15 kg x 8 x 2 , parallel grip
+ 20 kg x 8 x 2 , parallel grip
+10 kg x 10 x 2 , wide grip
+ 15 kg x 8 x 2 , wide grip
+ 20 kg x 6 x 2 , wide grip

st arm lat pull down, dual pulley
7.5kg x 10 x 3