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#11
06-28-2007, 02:15 PM
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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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#13
06-28-2007, 11:13 PM
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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
06-29-2007, 02:32 PM
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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
07-02-2007, 02:18 PM
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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
07-03-2007, 10:45 AM
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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
07-05-2007, 03:52 PM
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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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