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#11
10-14-2007, 05:19 PM
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Re: Breaking away from Mr Puniverse
12th October 2007
CHEST & Shoulders WORKOUT DB Bench press 50kg x12 45kg x9 40kg x7 rest pause x3 Incline DB bench press 40kg x8 35kg x9 30kg x10 rest pause x3 Fly's 20kg x 12 15kg x 10, x10 Incline Fly's 15kg x10, x10, x10 ( On the last rep of fly's i hold the weight at the bottom to really stretch the muscle ) Barbell seated presses 20kg x 18, x12 17.5kg x12, x10 15kg x8 10kg x8 Dumbell seated saide lateral raises 10kg x10, x8, x8 
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#12
10-14-2007, 05:25 PM
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Re: Breaking away from Mr Puniverse
14th October 2007
BACK WORKOUT Front wide grip chins 10,8,6,6 Barbell Bentover rows 20kg x 10 30kg x12 35kg x9, x7 Reverse grip 35kg x8 30kg x10 25kg x9 Behind the neck pullups (didn't realize how hard these would be and didnt manage one full rep) 4 partial reps x 2 sets 4 slow decent reps x 2 sets Single arm bentover rows performed without stopping 10kg x15, x10, x8 AB WORKOUT Leg raises 50,20,15,15 Stright leg wrist to knee crunches 15,10,8 Reverse crunch 10,10,10 ************************************************** ** Forgot to add this in date was the day after. And i wasnt gonna do anything due to time restraints but motivated myself to do a quick workout. ARM WORKOUT Seated DB curls (perform without rest) Lower half of motion 10kg x 10 x 3 sets Top half of motion 10kg x10,x10,x8 Full motion 8.5kg x10, x9 7.5kg x8 Close grip bar bench press 30kg x14,x10,x9 Wide hand in between bench dips 15 x 3 On knee wrist curls 20kg x19,x8 17.5kg 10,x12 Reverse crunches 60,20,20,15,5
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#13
10-16-2007, 10:20 PM
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Re: Breaking away from Mr Puniverse
15th October 2007
LEG WORKOUT LEG WORKOUT Barbell Squats 30kg x15 x 3 sets Dumbell sissy squats 20kg x 10 16kg x 8 14kg x 8 DB Lunges 20kg x10 x 3 sets Calf Raises 40kg x 20, x12, x18, x15 Romanian Deadlifts 20kg x15, x12, x12, x10 ABS Stright leg wrist to knee crunches 20,20,15,15,10
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#14
10-21-2007, 09:34 PM
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Re: Breaking away from Mr Puniverse
20th October 2007
CHEST SHOULDERS Flat DB bench press 40kg x10 55kg x8 47kg x8 40kg x9 Incline DB bench press 40kg x7 35kg x8 30kg x8 rp x4 Incline Flys 10kg x 12 without stopping Flat flys 10kg x 10 Barbell shoulder presses 20kg x10,x10 17.5kg x8, x8 15kg x8,x7 Upright rows 15kg x10 20kg x10, x8, x6 Standing side lats 20kg x4 (too heavy) 15kg x5 (still too heavy) 10kg x10
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#15
10-23-2007, 07:12 PM
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Re: Breaking away from Mr Puniverse
22nd October 2007
Wide grip chin ups 9,8,7 - 3,3,3 (partial assisted up) Close Grip chin ups 7,8,6 - 3,3,3 Wide grip bentover bar bell rows 20kg x 10 25kg x 10 27.5 x 10, x 10 Reverse grip wide grip bent over rows 27.5kg x 10 25kg x 10 20kg x 10 DB single arm rows (non stop) 10 kg x 10 x 3 sets Knee 2 wrist crunches x 30,x10,x10 reverse crunches x20,x10,x10x,10
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#16
10-23-2007, 07:16 PM
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Re: Breaking away from Mr Puniverse
23rd October 2007
ARM WORKOUT Concerntration curls lower half 10kg x 10 x 3sets upper half 9kg x 10 x 3sets Full moton 8kg x 10 x 2sets 7kg x 10 Close grip barbell bench press 35kg x14, x10 30kg x8 20kg x10, x4 Wide hand in between benchs dips 15,12,11,11 On knee wrist curls 20kg x 15,12,6 17.5kg x 12,8 ABS wrist to knee crunches 25,15,10 reverse crunches 15,10,10,10
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#17
10-25-2007, 07:16 PM
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Re: Breaking away from Mr Puniverse
24th October 07 LEG WORKOUT Calf raises 40kg x15,12,15,12,10 Barbell Squats 30kg 15,15,15 DB Lunges 25kg 10,10,10 Romanian Deadlifts 20kg x 12 25kg x 15 27.5kg x10, x2 Reverse crunches 30,10,10 Knee to wrist crunches 20,15,15
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