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  #1  
Old 05-16-2012
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Decided to start a training log =p, hope to keep up with it for a nice time (:

not sure what my goals are atm, im just willing to increase my overall strength and improve my looks in the process (: , go ahead and criticize all u want, opinions/comments/anything/everything is welcome

well, here it goes:

today was chest and a bit of shoulder day, sometimes i use 2 or 3 shoulder excercises at the end of chest just to keep up with the pump in that area, chest alone really makes my shoulders cry, so, lets make them cry a bit more (:


warm up:
flat barbell bench press 132 x 20 + push ups x20 x 2 sets

training:

chest:
a)
flat barbell bench press 220 x 15 + flat dumbbell bench press 66 x 8 +
push ups x 10

flat barbell bench press 308 x 8 + flat dumbbell bench press 66 x 4 + push ups x 10

flat barbell bench press 330 x 6 + flat dumbbell bench press 66 x 8 + push ups x 10

flat barbell bench press 352 x 3 (assisted) + flat dumbbell bench press 66 x 6 + push ups x 10

flat barbell bench press 242 x 15(forced/assisted) + flat dumbell bench press 66 x 10 + push ups 20

b)
peck deck machine full weight ( not sure how much it is in kg or pounds ) x 12 + parallel bar dips x body weight x 12 x 4 sets

c)
incline barbell press 132 x 15 + incline dumbbell press 66 x 12 + dumbbell pullover 55 x 12

incline barbell press 220 x 10 + incline dumbbell press 66 x 8 + dumbbell pullover 55 x 8

incline barbell press 242 x 8 + incline dumbbell press 66 x 8 + dumbbell pullover 55 x 8

shoulders:

a)
sitting millitary press 132 x 15 x 4 ( my shoulders already crying )
back lateral raises 44 x 12 x 4

AND THATS IT !
my chest and shoulders hurts ( shoulders will be trained again with arms on friday (: )
i did a couple of hanging knee raises like 4 - 5 sets of about 15 reps each while resting

tomorrow will be leg day D:
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Old 05-16-2012
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Nice to see you tracking your performance.
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  #3  
Old 05-16-2012
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(: ty! i got motivated from reading all ur logs _
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Old 05-17-2012
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Well today was leg day, a bit different from what i was expecting, but it was a good day

pre-workout 20 min walking from home to gym (:

warm up
squats (just bar) x 20 x 2
leg press ( no weight ) X 20 x 2 each leg

training:

squats 132 x 15
squats 220 x 12
squats 308 x 8
squats 352 x 6
squats 396 x 3 + multipower squats 220 x 8 ( dead already )
squats 132 x 15

leg press
feet high in each corner
264 x 15
352 x 12
440 x 10
528 x 8

Leg press
feet high middle
35X x 12 x 4 sets

Reverse hack squat
132 x 15 + calves x 20 ( each )
220 x 12 + calves x 20 (each)
286 x 10 + calves x 20 (both)
396 x 6 + calves x 20 (both)

1 leg lying leg curl
50 x 6 x 4 sets

post workout cardio = 20 min waling home ( X_x )

THATS ALLLLL
6 hours after gym i cant stand up ..
FEELS GREAT!
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Old 05-18-2012
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17/5/12

back for today!
20 min waling pre workout

training:
deadlift
bar alone X 30 X 2 (warmup, some stretching)
132 x 15
220 x 12
308 x 8
396 x 3
440 x 2
462 x 1 (no rest) + 396 x 1 308 x 3 + 220 x 5 ( cant do any more rep here >< )

pull ups + close grip pull ups + chin ups + close grip chin ups
(4 stacked together without rest,then rest 2 min after set, great bicep pump here, btw! )
set 1: 8,6,4,4
set 2: 8,4,4,4
set 3: 6,4,4,4
set 4: 6,4,4,3
( hope one day i can do 12,12,12,12 at least for the first set U_U )


barbell bent over row
220 x 12
242 x 8
264 x 6
264 x 6 ( alternating grip )

END!

nice back pump, really nice forearm pump, i could barely close my hand after gym

tomorrooow will beee bis/tris/shoulders
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Old 05-20-2012
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O_O ive been afk since friday
well..
my shoulder/bi/tri routines was:
shoulder:

seated dumbbell presses:
10X20X3 (warm up)+
lateral raises
10X20X3 (warm up)

seated dumbbell presses:
77X8X4

bent over lateral raises:
44X8X4

single arm dumbbell lateral raise (starting from lower back)
22X14X4

Tricep:

"V" tricep pulldown
3 plates X 30 X 2 ( warm up )
5 plates x 15
7 plates x 10
9 plates x 8
12 plates x 6 (forced)

close grip bench press + 1 arm pronated dumbbell tricep extension
132x15 // 33x15
220x8 // 44x10 x 4

parallel bars triceps dips ( bodyweight )
30 x 3

Biceps

standing alternate dumbbell curls

66x4 (no rest ) 44 x 8 x 4

standing ez bar curl

154x3 ( no rest ) 88x6 x 4


DONE!!
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  #7  
Old 05-21-2012
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Dude. You make me want to hit the gym...





...HARD.
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  #8  
Old 05-23-2012
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Lets hit it hard!
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Old 05-23-2012
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22/5/12

Today was chest, and some extra pumo to my shoulders
gym was infested with ppl >< , kinda hard to train the way i like
so, with that in vision, i did something diff of what i had in mind

actually it was challenging to keep up my sets =p

flat barbell bench press:
154 x 30 x 2 ( actually 2 sets of 30 reps with 154 can be very intimidating ) warmup
264 x 12 x 5 ( k, at this point i felt a nice pump, and a bit sore, still way to go >< )
308 x 8 x 5 ( i was so dead after last set, dunno what i was thinking with 10 sets =p )

incline barbell press:
220 x 12 x 2
264 x 8 x 4 + incline dumbbell press 66 x 8 x 4 ( i managed to get a pair of dumbbells from the crowd )

pec deck machine + parallel bars dips
full weight x 12 x 4 + bodyweight x 15 x 4

that was allllllll for my chest today, actually, was not that bad, a lot of sets can rlly do the work

shoulders:
bent over lateral raises + 1 arm lateral raise starting from lower back
33 x 10 x 4 + 22 x 7 x 4

DONE!
lol i wanted to do some military presses, but it still was a nice shoulder pump/pain, those bench presses rlly put some stress in my shoulders, and besides it was soooo crowded >< , anyway, ill train shoulder again on friday
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  #10  
Old 05-24-2012
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23/5/12

TODAAY was legs day
kinda fun, cus i totally mess up sets reps and everything, i just did what i wanted lol, i dunno why, i just wanted to try something new
heres how it went :

pre-workout cardio : 20 min walking to gym (real fast, my calves were burning )

Squat:
30 X 2 just bar ( warm up )
154x12x2
264x8
374X6
484X3 ( partial rep, cus i ddint have any spotter, nor anything to support me, and i felt scared :B )
154X15 ( love the feeling of pushing a small bar and felt it like if it was so heavy )

Front squats: ( hate this version of squat , still, time to do em )
154x8x3
198x6

leg press: ( feet high in each corner )
440x12x4

reverse hack squat + calves
110x12 + 20(each)
220x12 + 20(each)
330x8 + 20(both)
440x6 + 20(both)

lying leg curl:
full plates + an extra 22 pnds plate x 6 (rlly rlly rlllyyyyyy hard tying to get 6 reps )x4

post workout cardio: 30 min walking home ( couldnt walk faster =p )

DONE!

feeling like i dont want to move (:
ANYWAYS tomorrow will be full of deadlifts and pullups thats more fun
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