Bahir's DUP journal - Page 2 - ABCbodybuilding

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  #11  
Old 06-28-2007, 02:15 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

Ninth workout - lower body hypertrophy + abs

Deadlifts
140 kgs, around 8-9 reps (lost count after about two [img]/forum/images/graemlins/laugh.gif[/img])
140 kgs, 6 reps
130 kgs, 8 reps

Walking lunges
40 kgs, 2 sets, around 20 steps in total

Squats
80 kgs, 1 set, around 10 reps (didn't feel good)

Leg curls
60 kgs, 7 reps
45 kgs, 8 reps
30 kgs, 8-10 reps

Leg extensions
90 kgs, 7 reps
75 kgs, 8 reps
60 kgs, 10 reps

Hack squat mashine calf raises
around 150 kgs, 3 sets, around 10 reps

30 minutes of cardio

abs
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  #12  
Old 06-28-2007, 02:26 PM
icehawk icehawk is offline
icehawk is .
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Location: Ontariharihario
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Default Re: Bahir\'s DUP journal

What's your ab routine like?
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  #13  
Old 06-28-2007, 11:13 PM
Bahir Bahir is offline
Bahir is on a diet of scrambled eggs and CC
Light-Heavyweight
 
Join Date: Mar 2005
Location: Adelaide, Australia
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Default Re: Bahir\'s DUP journal

Well, I usually just do 2-3 exercises per workout. One is leg-and-pelvis raises (with slow negative) lying on a slight incline bench, the other is crunches, and the third is crunches on one of those big bouncy rubber balls.
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  #14  
Old 06-29-2007, 02:32 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

Workout 10 - hypertrophy back/shoulders/traps

Bad/mediocre workout

Pulldowns
3 dropsets, starting at 70, 60, 50

DB rows
35 kgs, 3 sets, 11-10 reps

DB shoulder press
27.5 kgs, 7 reps
25 kgs, 8 reps
22.5 kgs, around 8-10 reps

DB shrugs
40 kgs, 2 sets, 10-12 reps
35 kgs, 1 set, 12 reps

T-bar rows - 8-10 reps on all sets
red, red, blue
red, red, green
red, red

Pulldowns with palms facing inwards
3 sets, 50 kgs
ss: close grip pulldowns

30 minutes of cardio
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  #15  
Old 07-02-2007, 02:18 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

Workout 11 - Upper body power

Schedule screwed up again, because I was unable to work out on sunday (due to a slight hangover among other things). So this week, I'll probably skip the hypertrophy leg day, and perhaps move dealifts and abs to the back day.

My workout today:

Bench press
105 kgs, 4 reps
105 kgs, 3 reps
102.5 kgs, 4 reps
100 kgs, 4 reps

BB rows
115 kgs, 4 sets, 7-5 reps

Standing military press
52.5 kgs, 3 sets, 6-5 reps
50 kgs, 1 set, 6 reps

Dynamic BB shrugs
145 kgs, 3 sets, 10 reps

30 minutes of cardio
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  #16  
Old 07-03-2007, 10:45 AM
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

Workout 12 - Lower body power

Felt a bit cold (as in low body temperature) today, but things worked out anyway.


Squats
107.5 kgs, 6 reps
107.5 kgs, 4 reps
105 kgs, 3 reps
100 kgs, 5 reps

Stiff legged deadlifts
Note: I've decided to replace this exercise with glute ham raises on the smith mashine after this workout - I just don't feel it
70 kgs, 4 sets, 10 reps

Smith mashine leg press
160 kgs, 4 sets, 8-5 reps

Hack squat mashine calf raises
180 kgs, 3 sets, 8-5 reps

30 minutes of cardio

Abs
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  #17  
Old 07-05-2007, 03:52 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

Workout 13 - hypertrophy chest/triceps

My knees seem to be acting up, I don't know why. I decided to cut the second leg day this week, because I don't have a day free for it anyway. So instead, I did chest/triceps today, and will do back/shoulders/biceps tomorrow, and perhaps some abs.


Incline DB press
37.5 kgs, 6 reps
32.5 kgs, 8 reps
27.5 kgs, 9 reps

Flat DB press
30, 25 and 20 kgs, 10-7 reps

Incline BB press
60 kgs, 10-8 reps

Cable bar pressdowns
45, dropset
40, dropset
30, rest-pause

Rope pressdowns, r-p
40
35
30

Skull crushers
35
30
27.5
ss: close grip bench press

No cardio - knee hurt
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  #18  
Old 07-10-2007, 06:41 AM
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

Workout 15 and 16
Bench 105 x 5 (help on last)
SMP: 52.5 x 6
Squat: 110 x 4 help with 5th
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  #19  
Old 07-13-2007, 08:14 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

150 kgs x 10 reps today
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  #20  
Old 07-16-2007, 06:29 AM
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

Bench: 105 x 4
BB row: 120 x 7
SMP: 57.5 x 6
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