ChoiSeungHyun's Workout Log

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
25 Oct 16

Chest
Dumbbell press
1x8 32.5kg
1x8 35kg
1x5 35kg
1x5 32.5kg
1x10 27.5kg

Incline db press
1x7 25kg
3x7 22.5kg

cable fly
1x10 18kg
2x superset to failure 18kg 14kg 9kg

Tricep
Skullcrusher
1x10 20kg
1x8 25kg
2x10 20kg

Tricep pushdown
2x8 40kg
1x7 37kg

Reverse pull down
1x10 27kg
2x10 32kg

Standing tricep press
2x superset to failure 5kg 3kg 2kg

BW: 68kg
 
Last edited:

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
Cardio + Legs

Rope skipping
warm up 1x1min
4x2min

Legs
3x 20 bw squats superset with jumping lunges till failure
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
29 Oct 16

Neutral grip pull ups


Set 1: 24reps
Rest time: 3mins
Set 2: 14reps
Rest time:3mins
Set 3: 11reps
Rest time:3mins
Set 4: 9reps
Rest time:3mins
Set 5: 8reps
Rest time:1mins
Set 6: 5reps
Rest time:1mins
Set 7: 4reps
Rest time:1mins
Set 8: 3reps

Total reps: 78
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
1 Nov 16

Abs

Abs Wheel
2x12 with 1min 15sec rest
3x15 with 1min 15sec rest

Toe to bar
4x10 with 1min 30sec rest

Russian twist

3x30 with 2min rest

Decline weighted sit up
2x10 with 1min 30sec rest
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
04 Nov 16

Shoulder

Overhead press
1x10 empty bar
1x8 5kg
1x8 10kg
1x6 10kg
1x5 7.5kg

Shoulder db press
1x10 20kg
1x7 22.5
1x5 22.5kg

Upright barbell row
1x10 17.5kg
1x8 40kg
Superset 1x10 35kg + 1x10 17 5kg
Superset 1x10 35kg + 1x12 17.5kg
Superset 1x8 35kg + 1x12 17.5kg

Hammer shoulder press machine
1x15 10kg
Superset 1x15 15kg + 1x15 12.5kg behind neck barbell press
Superset 1x7 15kg + 1x18 12.5kg behind neck barbell press
1x10 10kg

Db side lat raise
Superset 2x20 5kg + 2x15 3kg

Legs
Leg extension
1x15 10lb
1x12 30lb
1x10 60lb
2x10 70lb

Leg curl
1x10 15lb
1x10 40lb
3x8 50lb

3min rest time between all sets
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
06 Nov 16

Short cardio

Rope skipping

1x1min(warm up)
4x2min 30sec (1min rest in between)
1x3min 30sec

Jumping lunges + calf raises superset
3x10 + 3x20 per leg (1min 30sec rest in between)

Note to self: 1st time trying out speed rope thus rope skipping pace wasnt consistent throughout.
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
07 Nov 16

Underhand grip pull up

(3min rest time in between sets)

1x24
1x12
1x10
1x9
1x7
1x6
1x8

Total reps: 76

Note: Last 3 sets are done at a much slower pace.
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
10 Nov 16

Chest

Dumbbell press (3min rest)
1x10 20kg
1x8 30kg
2x8 35kg
1x5 35kg
1x5 32.5kg
1x10 27.5kg

Incline db press (3min rest)
3x7 25kg
1x8 22.5kg

Machine chest press (3min rest)
1x15 32kg + 1x10 18kg
1x10 32kg + 1x10 18kg
1x7 32kg + 1x8 18kg

Pec fly machine (1min rest)
1x12 18kg
1x12 27kg
Superset 1x10 27kg + 1x8 18kg

Tricep
Skullcrusher (3min rest)
1x10 10kg
1x10 15kg
1x8 20kg
1x9 20kg
2x6 20kg

Tricep pushdown (3min rest)
1x10 37kg
3x7 42kg

Reverse tricep pull down (3min rest)
1x7 32kg
2x6 32kg
Superset 1x10 23kg + 1x10 14kg

Note:
  • had a very light breakfast before workout, thus felt weak during tricep routine
  • strength improvement in chest routine
  • slight deprovement in tricep routine
  • slight decrease in bodyweight which might be due to recent introduction of cardio (rope skipping & running)

BW: 67.4kg
 
Last edited:

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
12 Nov 16

Cardio + legs
Rope skipping (1min rest between sets)
1x1min
4x2min to 2min 30sec
1x 3min

BW Calf raise (1min rest between sets)
3x30 per side
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
15 Nov 16

Neutral grip pull ups


Set 1: 26reps
Rest time: 3mins
Set 2: 13reps
Rest time:3mins
Set 3: 11reps
Rest time:3mins
Set 4: 9reps
Rest time:3mins
Set 5: 9reps
Rest time:1mins
Set 6: 4reps
Rest time:1mins
Set 7: 4reps
Rest time:1mins
Set 8: 2reps

Total reps: 78
 

BeaRzwalken

Honorary Member
Joined
May 28, 2010
Messages
102,278
Reaction score
7
too much push, little to zero pull.....

your muscle might get out of balance soon
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
too much push, little to zero pull.....

your muscle might get out of balance soon
thanks for your input. due to busy school schedule right now i cant rlly go gym these few weeks so i try to maintain by doing 'push' mainly at the gym whenever i can go and 'pull' like pull up at the park below my house.

anyway if possible can comment on my chest/tricep & shoulder routine? thanks

Sent from 踢欧屁催不死 using GAGT
 

BeaRzwalken

Honorary Member
Joined
May 28, 2010
Messages
102,278
Reaction score
7
thanks for your input. due to busy school schedule right now i cant rlly go gym these few weeks so i try to maintain by doing 'push' mainly at the gym whenever i can go and 'pull' like pull up at the park below my house.

anyway if possible can comment on my chest/tricep & shoulder routine? thanks

Sent from 踢欧屁催不死 using GAGT

Chest can go with tricep but you lack of a back to balance up

even if you are busy can tweak it a little and there is no barbell involve as well for most of ur exercise why not try this for a change abit

Chest/Back - Push/Pull

Dumbbell press *Push
Dumbbell 1 arm row *Pull

Shoulder/lats - Push/Pull

OHP *push
Pull Up *Pull

Dumbbell Shoulder press *Push
Lat cable pull down *Pull

i train tricep and bicep together on my deadlift days so all i can say is i use 2 different tricep and bicep exercise to target the different area of it.

As for Legs i train 1 compound and 4 - 5 other different leg exercises
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
19 Nov 16

Rope skipping
(1min rest in between sets)
warm up 1x1min
5x2min 30sec
1x1min

Note:
  • Increased no of sets.
  • Managed to do 2-3 double under continously.
 
Important Forum Advisory Note
This forum is moderated by volunteer moderators who will react only to members' feedback on posts. Moderators are not employees or representatives of HWZ. Forum members and moderators are responsible for their own posts.

Please refer to our Community Guidelines and Standards, Terms of Service and Member T&Cs for more information.
Top