ChoiSeungHyun's Workout Log

ChoiSeungHyun

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11 Jan 17

Back
Deadlift
Empty bar 1x12
40kg 1x10
60kg 1x8
80kg 1x7
100kg 2x5

Lats pulldown
40kg 1x8
77kg 3x8

Seated cable row
77kg 1x5
67kg 3x8
40kg 1x10
 
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ChoiSeungHyun

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13 Jan 17

Chest
Db press
5kg 1x20
10kg 1x12
20kg 1x8
30kg 1x8
37.5kg 1x7 1x6 1x5

Incline db press
27.5kg 1x8 1x6 1x5 1x4


Cable fly
18kg 1x15
Dropset 23kg/18kg/9kg 1x 8/5/10
Dropset 23kg/14kg/9kg 1x 7/8/10

Tricep
Bw dips
1x10

Weighted dips
12.5kg 10/8/7/6

Tricep pushdown
45kg 3x10
50kg 1x5 1x6

Reverse pulldown
36kg 1x10 2x8
 

ChoiSeungHyun

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15 Jan 17

Legs
Squats
empty bar 1x12
10kg 1x10
20kg 1x10
25kg 2x8
27.5kg 1x5
30kg 1x5
25kg 1x6

Leg curl
45kg 1x10
55kg 1x5
50kg 2x7

Leg extension
45kg 1x10
63kg 2x10 2x8
 

ChoiSeungHyun

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20 Jan 17

Shoulder
Db shoulder press
5kg 1x20
10kg 1x10
17.5kg 1x8
22.5kg 1x7
27.5kg 6/5/5/2

Barbell upright row

17.5kg 1x10
40kg 3x10 1x7

Arnold press superset w behind neck bb press
15kg 1x10 17.5kg 1x10
15kg 1x10 17.5kg 1x10
15kg 1x6 17.5kg 1x7

Cable facepull
27kg 1x10
32kg 3x10


Db fly dropset 7kg with 3kg

2x 15/15

Bicep
Db curl
3kg 1x15
5kg 1x10
12.5kg 10/10/8/6

Barbell curl

20kg 3x10

Hammer curl
10kg 1x10
12.5kg 2x8
 

ChoiSeungHyun

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26 Jan 17

Chest
Db press
5kg 1x20
10kg 1x12
20kg 1x8
30kg 1x8
37.5kg 7/6/5
32.5kg 1x6

Incline db press
27.5kg 7/5/5/4


Cable fly
Dropset 23kg/14kg/9kg 1x 8/8/10
Dropset 23kg/14kg/9kg 1x 8/12/12
Dropset 14kg/9kg 12/12

Tricep
Skullcrusher
10kg 1x12
15kg 1x10
20kg 1x10
25kg 7/6/5

Weighted dips
12.5kg 8/7/6/6

Tricep pushdown
50kg 7/6/6/6

One hand tricep pulldown
9kg 1x10
14kg 1x4
9kg 8/7/7

Bw dips
1xfailure
 

ChoiSeungHyun

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27 Jan 17

Legs
Squats
empty bar 1x12
10kg 1x10
20kg 1x10
27.5kg 5/5/7
30kg 1x5

Goblet squat
10kg 1x10
20kg 1x10
25kg 2x10

Leg curl
45kg 1x10
55kg 3x8

Leg extension
50kg 1x8
65kg 3x10
 
Last edited:

ChoiSeungHyun

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01 Feb 17

Shoulder
Hammer press
5kg 1x20
10kg 1x10
20kg 1x8
30kg 4x7

Barbell upright row
17.5kg 1x10
40kg 4x8

Arnold press superset w behind neck bb press
15kg 1x10 17.5kg 1x10
15kg 1x10 17.5kg 1x10
15kg 1x7 17.5kg 1x9

Cable facepull
32kg 1x10
36kg 3x8


Db fly dropset 6kg with 4kg

2x 15/15

Bicep
Db curl
3kg 1x15
5kg 1x10
12.5kg 10/10/8/8

Barbell curl

22.5kg 9/7/7

Hammer curl
12.5kg 10/10/8

Rope hammer curl
13.75kg 1x10
16.25kg 3x10
 

ChoiSeungHyun

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15 Feb 17

Shoulder
Hammer press
5kg 1x20
10kg 1x10
20kg 1x8
30kg 1x7
32.5kg 7/5/4

Shoulder db press

20kg 8/6

Barbell upright row
17.5kg 1x10
30kg/20kg dropset 12/12 12/12 10/8

Arnold press superset w behind neck bb press

15kg 1x10 15kg 1x10
15kg 1x7 15kg 1x10
15kg 1x7 15kg 1x10

Cable facepull
18kg 4x10

Db fly dropset 6kg with 4kg
2x 15/15
 

ChoiSeungHyun

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Joined
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Messages
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25 Feb 17

Legs
Squats
empty bar 1x12
5kg 1x8
20kg 1x10
25kg 1x8
27.5kg 1x7 1x4
25kg 1x8

Leg Press
empty 1x10
20kg 1x8
40kg 5/7/7

Leg curl
45kg 1x10
50kg 8/7/7

Leg extension
50kg 1x10
54kg 1x10
63kg 8/6/6
 

ChoiSeungHyun

High Supremacy Member
Joined
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Messages
37,708
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26 Jan 17

Chest
Db press
10kg 1x20
20kg 1x10
30kg 1x7
37.5kg 7/6/4
32.5kg 1x7

Incline db press
27.5kg 6/5/5/4

Machine chest press
Dropset 40kg/23kg 1x10/10 1x5/8

Pec fly machne
23kg 1x10
Dropset 27kg/18kg 2x12/12

Tricep
Skullcrusher
10kg 1x12
20kg 1x10
25kg 5/5/4

Tricep pushdown
41kg 1x8
50kg 3x5
45kg 1x5

Overhead tricep rope extension
14kg 1x10
21kg 3x5

Weighted dips
12.5kg 5/4
Bw dips 1xfailure
 

ChoiSeungHyun

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Joined
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Messages
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28 Feb 17

Shoulder
Hammer press
5kg 1x20
10kg 1x10
20kg 1x8
32.5kg 7/7/4/5

Shoulder db press

22.5kg 1x5
20kg 1x8 1x6

Barbell upright row
17.5kg 1x10
30kg/17.5kg dropset 12/12 12/12 10/10

Arnold press superset w behind neck bb press

15kg 1x10 17.5kg 1x10
15kg 1x8 17.5kg 1x8
15kg 1x7 17.5kg 1x10

Cable facepull
18kg 4x10

Bicep
Db curl
2kg 1x15
5kg 1x10
12.5kg 10/8/6

Barbell curl
22.5kg 9/8/4

Hammer curl
12.5kg 10/10/8
 

ChoiSeungHyun

High Supremacy Member
Joined
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Messages
37,708
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05 Mar 17

Chest
Db press
10kg 1x15
20kg 1x8
30kg 1x7
37.5kg 7/7/4

Incline db press
27.5kg 1x7
30kg 4/4/3

Db press
Dropset 20kg/12.5kg 1x10/10 1x6/3

Cable fly
18kg 1x12
23kg 1x7
18kg 10/7


Tricep
Skullcrusher
10kg 1x12
20kg 1x10
25kg 8/5/5

Tricep rope pulldown
27kg 1x10
30kg 4x7

Overhead tricepdb extension
12.5kg 1x12
15kg 10/10/7

One hand tricep pulldown
3xfailure
 

ChoiSeungHyun

High Supremacy Member
Joined
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Messages
37,708
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07 Mar 17

Legs
Leg press
40kg 1x15
120kg 1x10
160kg 1x10
190kg 1x10
200kg 10/10/9

Leg curl
45kg 1x10
55kg 8/8/8

Leg extension
55kg 1x10
65kg 3x10
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
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10 Mar 17

Shoulder
Hammer press
5kg 1x20
10kg 1x12
20kg 1x8
32.5kg 7/7/6/4

Shoulder db press

20kg 8/5/5

Barbell upright row
17.5kg 1x10
30kg 3x12

Behind neck bb press

17.5kg 1x12
22.5kg 1x12
25kg 15/10

Cable facepull
18kg 4x12

Cable facepull
5kg 1x15
7.5kg 3x10

Bicep
Db curl
2kg 1x15
5kg 1x10
12.5kg 10/8/6

Ez bar curl
10kg 5/4/4
empty 1x10

Hammer curl
12kg 12/10/7
 
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