Malaysia: Legs workout log.

Friday was legs. I'm posting this today because I totally forgot about it.

Log:

Squats:
95lbs x 15
135lbs x 10
185lbs x 8
205lbs x 6
225lbs x 4

Leg Extensions
80lbs x 10
100lbs x 10
120lbs x 8

Leg Curls
40lbs x 10
50lbs x 8 x 2sets

Dumbbell Lunges (per hand):
17.5kg x 10 x 3sets (5 per leg per set)

Malaysia: Shoulder/Biceps workout log.

Fairly easy day. Didn't like the upright barbell rows because they affect my rotator cuffs. Did them anyway because I am not one to complain.

Today's log:

Machine Shoulder Press
52lbs x 25
85lbs x 10
94lbs x 9
102lbs x 6
110lbs x (4 + 1assisted)

Arnold Press (per hand):
15kg x 10 x 3sets

Dumbbell Lateral Raises (per hand):
10kg x 15 x 2sets
12.5kg x 8 x 2sets

Seated Bent Over Rear Delt Raise (per hand):
10kg x 15 x 2sets
12.5kg x 10

Upright Barbell Rows:
95lbs x 6 (failed set)
65lbs x 12
75lbs x 10 x 2 sets

Bicep Dumbbell Curls:
10kg x 15 x 6sets

Malaysia: Chest workout log.

I hate starting the week with chests. I'm always not in top form on Mondays. Nailed the sets like they were made of feather anyway. I'm still waiting for your first log post, Gavin.

Today's log:

Pullups:
Bodyweight x 10
Bodyweight x 10
Bodyweight x 9

Smith Machine Bench Press (w/o bar):
40kg x 15
50kg x 12
60kg x 8
70kg x 6

Inclined Dumbbell Press (per hand):
22.5kg x 8 x 2sets
25kg x 6

Dumbbell Flies (per hand):
10kg x 15
12.5kg x 12
15kg x 8

Dumbbell Pullovers:
25kg x 10 x 3sets

Malaysia: Legs workout log.

It was tough today, but I reached a new personal record of 225lbs squats x 4. I hate going in the morning because I'm so sleepy. Also, the leg presses were heavy. It was a quick workout. Off to the MPO later.

Today's log.

Squats:
135lbs x 12
185lbs x 8
205lbs x 6
225lbs x 4

Leg Press:
240lbs x 10
265lbs x 8
290lbs x 5

Leg Extensions:
80lbs x 12
90lbs x 10
100lbs x 8

Lying Leg Curls:
40lbs x 10
50lbs x 8
50lbs x 6

Malaysia: Chest workout log.

Smith Machine Bench Press (w/o bar):
20kg x 20
30kg x 15
40kg x 12
60kg x 10
70kg x 6

Inclined Smith Machine Bench Press (w/o bar):
40kg x 10
50kg x 6
50kg x 8

Declined Dumbbell Press:
12.5 x 20 x 3sets

Dumbbell Flies:
12.5kg x 10
15kg x 8
17.5kg x 6

Dumbbell Pullovers:
25kg x 10 x 3sets

Malaysia: Shoulder/Biceps workout log.

Seated lateral raises were much tougher than I thought they would be. They are so much easier standing up. Also, girls are trouble. Today's workout log:

Smith Machine Seated Military Press (w/o bar):
Empty x 25 x 2sets
20kg x 12
30kg x 10
35kg x 8

Smith Machine Behind The Neck Seated Shoulder Press (w/o bar):
20kg x 12
30kg x 10
35kg x 8

Seated Lateral Raises (per hand):
7.5kg x 20
10kg x 10
12.5kg x 8 (needed a lot of help)

Seated Bent Over Rear Delt Raise:
7.5kg x 15
10kg x 10
12.5kg x 8

Upright EZ-Bar Row (w/o bar):
45lbs x 20
55lbs x 15
65lbs x 10

Standing Bicep Cable Curls:
30lbs x 20
40lbs x 12
50lbs x 7
50lbs x 10

Concentration Curls (per hand):
10kg x 12
12.5kg x 10
15kg x 8
15kg x 8

Hanging Leg Raises:
Bodyweight x 100

Malaysia: Legs workout log.

Last day of the week. My diet was pretty shit the day before (Thursday). I don't know if that could've affected my recovery. Irregular sleeping patterns and anxiety could also have affected the performance of today's workout.

I was panting and tired most of the time. Probably because of the poor ventilation and warm stuffy room. Regardless, I still managed to get in the zone for the lift. Hence, I nailed most of my sets with ease. I did fail my lying leg curls, but that was because they were too heavy anyway.

I had poor appetite after the workout. Maybe today's lack of enthusiasm had more to do with anxiety than anything else.

Here is today's log:

Squats (my favourite):
135lbs x 10
185lbs x 8
205lbs x 6

Dumbbell Lunges (per hand):
22.5kg x 8 x 3sets (meaning 4 lunges per leg every set)

Leg Extensions:
90lbs x 10
100lbs x 8
110lbs x 8

Lying Leg Curls:
40lbs x 10
50lbs x 8
60lbs x 4 (failed to hit 6)

Dumbbell Stiff Legged DeadLifts (per hand):
25kg x 8 x 3sets

Malaysia: Chest/Triceps workout log.

Today was Chest/Triceps split. Trainer wasn't around for the first two workouts so I had to handle myself. My smith machine bench press was underestimated, so I nailed all the sets easy. I despise the smith machine, but the regular bench required fixing so I couldn't bench there.

My trainer and I got to talking about stuff which was long overdue. Great guy. Anyway, today's log:

Dips:
Bodyweight x 10 x 3sets

Smith Machine Bench Press (weights w/o bar):
40kg x 15
50kg x 10
60kg x 8
65kg x 6

Dumbbell Flies (per hand):
10kg x 20
12.5kg x 12
15kg x 8
17.5kg x 5

Dumbbell Pullovers:
25kg x 10 x 4sets

Standing Dumbbell Triceps Extension:
22.5kg x 10 x 2sets
25kg x 6
25kg x 9

Triceps Kickbacks (per hand):
10kg x 10
12.5kg x 8 x 2sets

Malaysia: Back workout log.

Monday. Today was back. I'm going to post all my trainer's routines here so anyone interested can try it.

Deadlifts:
115lbs x 10
135lbs x 10
185lbs x 8

Pendlay Rows:
135lbs x 10
135lbs x 8
135lbs x 6

One Arm Dumbbell Rows (per hand):
25kg x 10 x 3sets

Middle Back Shrugs (per hand):
12.5kg x 20
15kg x 15
17.5kg x 9 (failed to hit 10)

Wide Grip Lat Pulldown:
100lbs x 12
110lbs x 10
120lbs x 8

Wide Grip Lat Pulldown behind the neck:
100lbs x 12
110lbs x 10
120lbs x 6

Underhand Cable Pulldowns:
100lbs x 10 x 3Sets

Weighted Flat Ab Crunch:
10kg x 100