HWZ Forums

Login Register FAQ Mark Forums Read

ChoiSeungHyun's Workout Log

Like Tree1Likes
Reply
 
LinkBack Thread Tools
Old 15-11-2016, 12:52 AM   #16
High Supremacy Member
 
ChoiSeungHyun's Avatar
 
Join Date: Sep 2015
Posts: 29,230
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
ChoiSeungHyun is online now   Reply With Quote
Old 15-11-2016, 02:59 PM   #17
Great Supremacy Member
 
BeaRzwalken's Avatar
 
Join Date: May 2010
Posts: 58,074
too much push, little to zero pull.....

your muscle might get out of balance soon
__________________
The concept of HOPE is nothing more than giving up. A word that holds no true meaning.
BeaRzwalken is offline   Reply With Quote
Old 15-11-2016, 03:51 PM   #18
High Supremacy Member
 
ChoiSeungHyun's Avatar
 
Join Date: Sep 2015
Posts: 29,230
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

ChoiSeungHyun is online now   Reply With Quote
Old 15-11-2016, 04:05 PM   #19
Great Supremacy Member
 
BeaRzwalken's Avatar
 
Join Date: May 2010
Posts: 58,074
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
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
__________________
The concept of HOPE is nothing more than giving up. A word that holds no true meaning.
BeaRzwalken is offline   Reply With Quote
Old 18-11-2016, 10:16 PM   #20
Supremacy Member
 
Aspiringparamedic's Avatar
 
Join Date: Aug 2013
Posts: 7,625
These few days never exercise ah
__________________
Be the change you wish to see in the world
Aspiringparamedic is offline   Reply With Quote
Old 19-11-2016, 01:39 AM   #21
High Supremacy Member
 
ChoiSeungHyun's Avatar
 
Join Date: Sep 2015
Posts: 29,230
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.
ChoiSeungHyun is online now   Reply With Quote
Old 19-11-2016, 01:42 AM   #22
High Supremacy Member
 
ChoiSeungHyun's Avatar
 
Join Date: Sep 2015
Posts: 29,230
These few days never exercise ah
not much time leh
ChoiSeungHyun is online now   Reply With Quote
Old 20-11-2016, 12:51 AM   #23
High Supremacy Member
 
ChoiSeungHyun's Avatar
 
Join Date: Sep 2015
Posts: 29,230
19 Nov 16

Bodyweight workout

Push up (2min rest between sets)
Normal x 60
Wide x 21
Normal x 15
Wide x 15
Normal x 10
Wide x 10

Bw tricep dip (1.5min rest between sets)
6
10
10
9

Under bar tricep extension (1.5min rest between sets)
4x10
ChoiSeungHyun is online now   Reply With Quote
Old 25-11-2016, 12:31 AM   #24
High Supremacy Member
 
ChoiSeungHyun's Avatar
 
Join Date: Sep 2015
Posts: 29,230
25 Nov 16

Neutral grip pull ups


Set 1: 25reps
Rest time: 3mins
Set 2: 15reps
Rest time:3mins
Set 3: 9reps
Rest time:3mins
Set 4: 9reps
Rest time:3mins
Set 5: 9reps
Rest time:1mins
Set 6: 5reps
Rest time:1mins
Set 7: 4reps
Rest time:1mins
Set 8: 4reps

Total reps: 80

Note: 3rd set onwards done with strict form and slower pace
ChoiSeungHyun is online now   Reply With Quote
Old 04-12-2016, 07:00 PM   #25
High Supremacy Member
 
ChoiSeungHyun's Avatar
 
Join Date: Sep 2015
Posts: 29,230
4 Dec 2016

Shoulder
Db shoulder press
5kg 1x20
10kg 1x10
15kg 1x8
20kg 1x8
25kg 1x8 1x8 1x5
22.5kg 1x6

Barbell upright row

17.5kg 1x10
40kg 1x10 1x9 1x8
Superset 40kg 25kg 17.5kg 1x7 1x7 1x7

Arnold press superset w behind neck bb press
12.5kg 1x10 17.5kg 1x10
12.5kg 1x8 17.5kg 1x6
12.5kg 1x7 17.5kg 1x4

Cable facepull
10kg 1x12
2xSuperset 15kg 1x10 10kg 1x8

Db fly superset 5kg with 3kg

3xfailure

Bicep
Db curl
3kg 1x20
5kg 1x10
12.5kg 1x10 1x7 1x6
10kg 1x10

Barbell curl

20kg 1x7 1x6 1x8

Cable curl
2xsuperset 18kg 1x10 14kg 1x7 9kg 1x7

Hammer curl
3kg 1x15
7kg 1x10
10kg 1x7 1x8
Superset 10kg 1x7 7kg 1x12

Last edited by ChoiSeungHyun; 04-12-2016 at 07:05 PM..
ChoiSeungHyun is online now   Reply With Quote
Old 05-12-2016, 08:23 PM   #26
High Supremacy Member
 
ChoiSeungHyun's Avatar
 
Join Date: Sep 2015
Posts: 29,230
5 Dec 2016

Back
Deadlift
Empty bar 1x12
30kg 1x10
50kg 1x8
70kg 1x7
80kg 1x7
90kg 1x5 1x7 1x7

Lats pulldown
33kg 1x10
67kg 4x8

Seated cable row
57kg 1x10
67kg 1x7
57kg 2x7

Neutral grip pulldown
57kg 3x8
Dropset 57kg 1x7 30kg 1x7

Abs
Abs pulldown
28kg 5x8

Db side raise
15kg 1x12
3x superset 25kg 1x10 with 10kg db russian twist 1x10
ChoiSeungHyun is online now   Reply With Quote
Old 07-12-2016, 08:40 PM   #27
High Supremacy Member
 
ChoiSeungHyun's Avatar
 
Join Date: Sep 2015
Posts: 29,230
7 Dec 2016

Chest
Db press
5kg 1x20
10kg 1x12
15kg 1x8
25 1x8
30 1x8
35 1x8 1x7 1x4
32.5 1x5

Incline db press
25kg 1x8 1x7 1x6
22.5kg 1x6

Cable fly
Dropset 18kg 14kg 9kg
3xfailure

Tricep
Skullcrusher
10kg 1x15
15kg 1x10
20kg 1x10
25kg 1x4
20kg 2x8

Tricep rope pulldown
23kg 1x8
27kg 3x7

Tricep pushdown
37kg 1x10
41kg 1x7 1x6 1x7

Bw tricep dip
3xfailure
ChoiSeungHyun is online now   Reply With Quote
Old 07-12-2016, 11:33 PM   #28
High Supremacy Member
 
ChoiSeungHyun's Avatar
 
Join Date: Sep 2015
Posts: 29,230
7 Dec 16

Rope skipping
1min warm up
2x 2mins 30seconds
3x 3mins

ChoiSeungHyun is online now   Reply With Quote
Old 08-12-2016, 09:01 PM   #29
High Supremacy Member
 
ChoiSeungHyun's Avatar
 
Join Date: Sep 2015
Posts: 29,230
8 Dec 16

Legs
Squats
empty bar 1x12
5kg 1x10
10kg 1x8
15kg 1x8
20kg 3x8

Leg press
135kg 1x8
145kg 1x8
155kg 1x8

Leg curl
27kg 1x10
41kg 3x10

Leg extension

41kg 3x12

Note:
1)Didnt do calf raise as calves were sore from rope skipping previous night.
2) Still experienced slight pain and numbness across right quad during squats.
ChoiSeungHyun is online now   Reply With Quote
Old 10-12-2016, 11:56 PM   #30
High Supremacy Member
 
ChoiSeungHyun's Avatar
 
Join Date: Sep 2015
Posts: 29,230
10 Dec 16

Rope skipping
1min warm up
5x 3mins

ChoiSeungHyun is online now   Reply With Quote
Reply
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 Terms of Service for more information.


Thread Tools

Posting Rules

Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On