My training Log

I will open this forum and show how I train....


Date: Oct 13, 2009
Name: CHEST / BACK day
Start Time: 09:00 AM / End Time: 10:30 AM (chest)
Start Time: 03:30 AM / End Time: 04:30 PM (back)
Mood: Energized and Ready!
Notes: First work-out at 9:00 am / Chest - Second work-out at 3:00 pm / Back


1 Seated Side Lateral Raise
Set Kg. Reps
#1 4 90
1x(3x30 reps - lat raise - rear delt - front rais) Warm-up

2 Cable Crossover
Set Kg. Reps
#1 15 20
#2 15 20
#3 15 20
Warm-up

NOW WE BEGIN:

3 Smith Machine Incline Bench Press
Set Kg. Reps
#1 20 20
#2 60 15
#3 80 15
#4 100 10
#5 110 6

4 Incline Dumbbell Flyes
Set Kg. Reps
#1 10 10
#2 10 10
#3 10 10
hold it for 2-4 sec. when my arms are out

5 Incline Dumbbell Press
Set Kg. Reps
#1 40 15
#2 40 15
#3 40 15
#4 40 12

6 Incline Dumbbell Flyes
Set Kg. Reps
#1 16 10
#2 20 10
#3 26 10

7 Cable Crossover
Set Kg. Reps
#1 30kg - 10reps
#2 40kg - 10
#3 50kg - 6
#4 50kg - 8
press in chest hight

8 Standing Front raise cross over
Set Kg. Reps
#1 15 10
#2 20 10
#3 25 10
for front delt/upper chset


9 Dips - Chest Version
Set Kg. Reps
#1 - 20
#2 - 15
#3 - 14

BACK

10 Wide-Grip Lat Pulldown
Set Kg. Reps
#1 50 15
#2 50 15
#3 60 15
#4 70 12
#5 80 12
#6 80 10

11 Straight-Arm Pulldown
Set Kg. Reps
#1 40 12
#2 40 12
#3 40 12
with a rope

12 V-Bar Pulldown
Set Kg. Reps
#1 40 10
#2 50 10
#3 60 8
#4 55 10

13 Straight-Arm Pulldown
Set Kg. Reps
#1 40 10
#2 50 10
#3 60 10

14 Wide-Grip Pulldowns Behind The Neck
Set Kg. Reps
#1 50 10
#2 60 10
#3 70 10
#4 80 10

15 Seated Cable Rows
Set Kg. Reps
#1 60 10
#2 70 10
#3 80 10
with the wide pull down bar

Name: SHOULDER
Start Time: 03:00 PM
End Time: 04:00 PM
Duration: 01:00
Mood: Energized and Ready!



1 MULTI Raises DB
Set Kg. Reps
#1 4 90
10 lat.raises - 10 bent over rear delt raises - 10 front raises

2 Smith Machine Overhead Shoulder Press
Set Kg. Reps
#1 20 20
#2 60 15
#3 70 15
#4 90 10
#5 100 6 Personal best

3 Seated Bent Over Rear Delt Raise
Set Kg. Reps
#1 16 10
#2 18 10
#3 20 10

4 Machine Shoulder (Military) Press
Set Kg. Reps
#1 40 30
#2 60 30
#3 90 10

5 Seated Side Lateral Raise
Set Kg. Reps
#1 14 15
#2 16 10
#3 18 10