Workout Journal [ww17'09]

Date: Apr/22/2009
Total Workout Duration: 36 mins
Shoulders [17sets] + Forearms [4sets] + Abs [6sets]

Sit-up
BW x 15 x 3

Leg raise
BW x 8 x 3

Smith Machine BB Shoulder Press
10kgs x 10
15kgs x 10
20kgs x 10

DB Side Lateral Raise
7.5kgs (per arm) x 10
12.5kgs (per arm) x 8
[Dropset] 10kgs (per arm) x 6 + 5kgs (per arm) x 8

Alternate arm DB Front Raise
10kgs (per arm) x 10 x 2
5kgs (per arm) x 12

DB Shrugs
15kgs (per arm) x 10 x 3

Seated Bent over Rear Delts Raise
5kgs (per arm) x 10 x 3

Simplified Javorek’s Complex
[DB Arnold Press + Side Lateral Raise + Upright Row]
2.5kgs (per arm) x 6 (each exercise) x 2

DB Wrist Curl
7.5kgs (per arm) x 10 x 4


Date: Apr/23/2009
Total Workout Duration: 84 mins
Cardio [20mins]+ Biceps [10sets] + Abs [6sets] + Forearms [4sets]

Cardio
Jogging – 20mins

Sit-up
BW x 10 x 3

Alternate arms Side Bend
5kgs (per arm) x 12 x 3

BB Biceps Curl
10kgs x 10
20kgs x 10
[Superset with DB Biceps Curl] 20kgs x 6 + 5kgs (per arm) x 6

Seated Incline DB Biceps Curl
5kgs (per arm) x 10 x 3

DB Hammer Curl
7.5kgs (per arm) x 8 x 2
5kgs (per arm) x 8 x 2

DB Wrist Curl
5kgs (per arm) x 15 x 4


Date: Apr/24/2009
Total Workout Duration: 58 mins
Chest [13sets] + Triceps [8sets] + Lunges [for fun]

Smith machine BB Bench Press
10kgs x 10
30kgs x 10
40kgs x 10

DB Flyes
5kgs (per arm) x 10
7.5kgs (per arm) x 10
10kgs (per arm) x 10
5kgs (per arm) x 10

DB Incline Press
10kgs x 10 x 3

Cable Crossover
20lbs (per arm) x 10 x 2
30lbs (per arm) x 10

Cable Triceps Extension
30lbs x 10
50lbs x 10
70lbs x 10

BB Triceps Kickback
5kgs (per arm) x 10 x 3

BB Triceps Curl
5kgs (per arm) x 8 x 2

DB Lunges
5kgs (per arm) x 10 x 3