Archive for May, 2014

w22 – chest

Activity: weights
Training Partner: NA
Calories intake: 4855
Cal Burn :  2744

Dumbbell Incline Bench Press

Set 1 : 45.0×12
Set 2 : 75.0×6
Set 3 : 80.0×5
Set 4 : 80.0×4
Set 5 : 65.0×6
Set 6 : 45.0×8

Dip

Set 1 : 0.0×8
Set 2 : 0.0×8
Set 3 : 0.0×8

Cable Cross Over

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12
Set 4 : 40.0×12

Cable Standing Biceps Curl

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12
Set 4 : 40.0×12

Palm up low cable fly

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×10

Cable Triceps Pushdown

Set 1 : 40.0×13
Set 2 : 40.0×15
Set 3 : 40.0×15

Machine Inner Chest Press

Set 1 : 40.0×12
Set 2 : 40.0×12
Set 3 : 40.0×12

Damage: Levator. Scap etc. spinatus , tres major

NOTES: Worst session in a long time. SHoulder was very grindy Today so i just did all pause repping. Looking forward to time off.

 

w21 – legs back

Activity: weights
Training Partner: NA
Calories intake: 3325
Cal Burn : 2888

Pull Ups

Set 1 : 10 Laps/Reps
Set 2 : 6 + 10kg Laps/Reps
Set 3 : 6 + 10kg Laps/Reps
Set 4 : 6 + 10kg Laps/Reps

Leg ext

Set 1 : 70.0×20
Set 2 : 72.5×15
Set 3 : 72.5×12
Set 4 : 42.5×25

Barbell Reverse Grip Bent Over Row

Set 1 : 60.0×10
Set 2 : 60.0×10
Set 3 : 70.0×10
Set 4 : 70×10

Seated Leg Curl

Set 1 : 70.0×15
Set 2 : 70.0×15
Set 3 : 72.5×15
Set 4 : 45.0×20

Cable Seated Row

Set 1 : 70.0×14
Set 2 : 80.0×10
Set 3 : 80.0×10
Set 4 : 45.0×25

Rotary calf extension

Set 1 : 100.0×20
Set 2 : 100.0×15
Set 3 : 110.0×15
Set 4 : 110.0×15

Wide Grip Lat Pulldown

Set 1 : 50.0×12
Set 2 : 50.0×12
Set 3 : 50.0×12

KB SLDL

Set 1 : 32.0×11
Set 2 : 32.0×12
Set 3 : 32.0×12

Cable Reverse Fly

Set 1 : 42.5×10
Set 2 : 42.5×10
Set 3 : 35.0×12
Set 4 : 30.0×10

Damage: Levator. Scap etc.

NOTES: Not bad session.

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IMG_20140503_114434-650x812

w21 – stuff and shoulder

Activity: weights
Training Partner: NA
Calories intake: 3325
Cal Burn : 3011

Leg Press

Set 1 : 180.0×10
Set 2 : 200.0×10
Set 3 : 200.0×10
Set 4 : 220.0×10

Barbell Shrug

Set 1 : 160.0×10
Set 2 : 160.0×10
Set 3 : 160.0×10
Set 4 : 160.0×10

Standing Low Pulley Deltoid Raise

Set 1 : 27.5×10
Set 2 : 32.5×10
Set 3 : 32.5×10

Barbell Shoulder Press

Set 1 : 50.0×10
Set 2 : 50.0×10
Set 3 : 50.0×10

Dumbbell Bent Over Delt Raise

Set 1 : 30.0×10
Set 2 : 30.0×10
Set 3 : 30.0×10

Dumbbell Upright Row

Set 1 : 30.0×10
Set 2 : 40.0×10
Set 3 : 40.0×10
Set 4 : 30.0×10

Hanging Leg Raise

Set 1 : 10 Laps/Reps
Set 2 : 10 Laps/Reps
Set 3 : 10 Laps/Reps

Dumbbell Front Raise

Set 1 : 35.0×10
Set 2 : 35.0×10
Set 3 : 35.0×10

Face pulls

Set 1 : 70.0×10
Set 2 : 70×10
Set 3 : 70×10
Damage: Levator. Scap etc.

NOTES: not much at this time.