MyWorkout Journal

yongbn — Mon, 02 Feb 2009 22:46:54 +0800

Let the Game begins...

Date: Jan/02/2009
Total Workout Duration: 54mins
Goal: Back to training after long break. Assess strength and capability w/o gym partner

*** Note: CE: Compound exercise, IE: Isolation exercise, WUS: Warm-up Set
(Keep CE > IE, WUS ≤ 2)

Chest [#CE: 3; #IE: 1; Total # of sets: 15]
+ Calves + Forearms

DB Incline Press:
WUS – 20kgs x 10 x 2
30kgs x 10 x 3
15kgs x 10

BB Bench Press:
20kgs x 10
30kgs x 10
20kgs x 10

BB Flyes (Low Reps Exercise):
15kgs x 6
20kgs x 6
25kgs x 6

Cable Crossover:
30kgs x 10 x 2
20kgs x 12

BB Calves Raise:
WUS – 10kgs x 12 x 2
25kgs x 12 x 4

DB Wrist Curl:
15kgs x 12 x 6

[addedon]February 3, 2009, 8:41 pm[/addedon]Date: Jan/03/2009
Total Workout Duration: 56 mins
Goal: Assess strength and capability

Back [#CE: 4; #IE: 2; Total # of Sets: 21]
+ Abs [Total # of Sets: 10]

Cable Front Lat Pulldown
WUS – 40lbs x 10
50lbs x 10
60lbs x 10
70lbs x 10

BB Row
20kgs x 10
30kgs x 10
40kgs x 10

Deadlift (Low Rep Exercise)
30kgs x 6
40kgs x 6
50kgs x 6

Cable Rear Neck Pulldown
40lbs x 10
50lbs x 10
60lbs x 10
70lbs x 10

Single-arm DB Row
7.5kgs x 10
10kgs x 10
12.5kgs x 10

Back Extension
BW x 10
5kgs (Plate) x 8 x 3

Crunches
8 x 6

Sit-up
10 x 4

[addedon]February 4, 2009, 9:09 am[/addedon]Guys, any good exercises for Forearms you can recommend me?

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