ABCbodybuilding - View Single Post - Bahir's DUP journal
View Single Post
  #2  
Old 06-18-2007, 07:36 PM
Bahir Bahir is offline
Bahir is on a diet of scrambled eggs and CC
Light-Heavyweight
 
Join Date: Mar 2005
Location: Adelaide, Australia
Posts: 1,007
Default Re: Bahir\'s DUP journal

Third workout - hypertrophy chest/triceps/biceps
Note:
Legs still sore as hell from two days ago...

Note:
The dumbbells at my gym are a bit wierd... I think they are supposed to weigh the regular numbers (20, 22.5, 25 etc), but when me and my buddy tested it on the scale it was about 2 kg's heavier... so when I say 30 kg's, it's actually about 32 kg's...

Note: when there is a question mark afterwards, it means I'm not quite sure (can't remember exactly)

Incline dumbbell bench press
30 kg's, 12 reps initially, 3 more with rest-pause
30 kg's, 8 reps initially, 4 more with rest-pause
25 kg's, 10 reps initially, 2 more with rest-pause

Flat DB bench press
Comment - obviously weaker because of doing inclines first, would have used 35's or 40's otherwise...
30 kg's, 10 reps(?), 2 more with r-p
30 kg's, 8 reps(?), 2 more with r-p
25 kg's, 12 reps(?), 3 more with r-p

Incline bench press
Comment: pecs were pumped and fried...
60 kg's, 12 reps, 3 r-p
60 kg's, 10 reps(?), 2 r-p
60 kg's, 10 reps(?), 2 r-p


Triceps & biceps

Rope pressdowns
Note: before I have almost always done triceps in a separate workout (not directly after chest), so I was a bit weaker (about 10 kg's weaker)
40 kg's, 10 reps, 4 r-p
40 kg's, dropset 8 reps, 30 kg's - 3 reps, 20 kg's - 6 reps
35 kg's, 12 reps(?), 3 r-p

In between those sets I did:
Alternating DB curls
22.5 kg's, 6 reps per arm
20 kg's, 8 reps per arm
17.5 kg's, 10 reps per arm

Seated french presses
Note: went pretty light
25 kg's, 15 reps
25 kg's, 12 reps
25 kg's, 12 reps

In between I did:
Barbell curls
Note: gotta get a lot stronger on this one...
40 kg's, 8 reps
35 kg's, 8 reps
30 kg's, 10 reps

Straight bar cable pressdowns
45 kg's, 10 reps
40 kg's, think I did a dropset...
35 kg's, 10 or so reps...

Reverse grip barbell curls
30 kg's, 3 sets, 6-10 reps
Reply With Quote