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Old 07-03-2017, 09:43 PM   #61
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got what protein powder good ah?
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Old 10-03-2017, 12:16 AM   #62
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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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Old 14-03-2017, 10:26 PM   #63
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14 Mar 17

Back
Pull up
Bw- 1x24
10kg 8/5/5/4

T bar row
40kg 1x8
70kg 1x4
60kg 8/8

Seated cable row
77kg 1x4
67kg 8/9/6
40kg 1x10

Neutral grip pulldown
67kg 10/7/9

Bicep
Db curl
2kg 1x20

Ez bar curl
10kg 6/5/3
empty 1x10

Hammer curl
12kg 2x10
14kg 1x8
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Old 21-03-2017, 03:30 PM   #64
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21 Mar 17

Legs
Squats
empty bar 1x12
5kg 1x8
20kg 1x10
25kg 7/7/7
27.5kg 1x4

Leg curl
45kg 1x10
55kg 10/8/8

Leg extension
50kg 1x10
55kg 1x10
65kg 3x10

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

Tricep rope pulldown
10kg 1x10
15kg 1x10
20kg 9/6/6

Reverse tricep pulldown
15kg 1x10
17.5kg 1x10
20kg 3x10
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Old 06-04-2017, 02:13 AM   #65
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06 Apr 17
(home)
Shoulder
Shoulder Press
5kg 1x20
10kg 1x12
20kg 1x8
27kg 1x5 1x3
20kg 1x8

Barbell upright row
30kg 1x8
35kg 8/8/6

Behind neck bb press

17.5kg 1x12
22.5kg 12/12/8

Db side raise
5kg 3x15

Bicep
Db curl
2kg 1x15
5kg 1x10
12.5kg 3x10

Hammer curl
14kg 3x7
12kg 1x8

Last edited by ChoiSeungHyun; 06-04-2017 at 01:36 PM..
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Old 09-04-2017, 07:53 PM   #66
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06 Apr 17 (home)

Tricep
Db skullcrusher
empty 1x10
4kg 1x10
6.5kg 1x10
9kg 1x12
11.5kg 7/6/6

Close grip db press
11.5kg 1x10
16.5kg 2x10

Standing overhead db tricep extension
16.5kg 12/9/6

Standing overhead one hand db tricep extension
6.5kg 12/9/6
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Old 15-04-2017, 02:13 AM   #67
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14 Apr 17 (home)

Bicep
Db curl
empty 1x15
5kg 1x12
10kg 1x10
12.5kg 10/7/6

Hammer db curl
12.5kg 10/10/10/8

Isolated db curl
5kg 1x10
7.5kg 9/7

Db curl
5kg 1x15

Legs
Barbell squat
empty 1x15
10kg 1x12
20kg 1x12
40kg 15/12/10

Goblet squat
30kg 8/7
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Old 09-05-2017, 10:46 PM   #68
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09 May 17

Chest
Db press
5kg 1x20
15kg 1x12
22.5kg 1x10
30kg 1x10
32.5kg 6/3
30kg 1x5

Incline db press
22.5kg 2x7 2x5

Cable fly
9kg 1x10
14kg 2x10


Tricep
Skullcrusher
10kg 1x12
15kg 1x12
20kg 10/6/6

Tricep rope pulldown
22kg 4x7

Bw tricep dip
2xfailure
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Old 12-05-2017, 02:34 AM   #69
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11 May 17 (home)

Bicep
Db curl
empty 1x15
2.5kg 1x10
7.5kg 1x10
10kg 10/10/9/8

Isolated db curl
5kg 3x12

Db curl
5kg 2x failure
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Old 14-05-2017, 10:36 PM   #70
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12 May 2017

Legs
Leg press
40kg 1x12
80kg 1x10
120kg 3x7

Leg curl
45kg 1x10
50kg 2x6
45kg 1x7

Leg extension
50kg 1x10
60kg 1x10
63kg 2x8
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Old 15-05-2017, 10:53 PM   #71
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15 May 17

Shoulder
Db shoulder press
5kg 1x15
15kg 1x10
20kg 1x8
25kg 7/6/4
20kg 1x4

Barbell upright row
17.5kg 1x10
40kg 10/8/7
30kg 1x12

Arnold press superset w behind neck bb press
12.5kg 1x10 17.5kg 1x10
12.5kg 1x10 17.5kg 1x5
12.5kg 1x5 17.5kg 1x5

Db fly
5kg 2x15

Bicep
Db hammer curl
3kg 1x10
5kg 1x10
10kg 1x10
12.5kg 4x10

Barbell curl
20kg 10/8/8
12.5kg 1x10
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Old 20-05-2017, 11:06 PM   #72
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20 May 17

Chest
Db press
5kg 1x20
15kg 1x10
25kg 1x10
32.5kg 6/6/4/3

Incline db press
22.5kg 1x8
25kg 6/5/3

Machine Pec Fly
23kg 1x12
32kg 3x10


Tricep
Skullcrusher
10kg 1x15
15kg 1x12
20kg 10/6/5/5

Tricep rope pulldown
22kg 2x9
27kg 2x7

Reverse Tricep Pulldown
32kg 5/6/7/5

Bw tricep dip
1xfailure
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Old 22-05-2017, 01:03 AM   #73
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21 May 17

Cardio
Rope Skipping
1x1min
4x3min 30sec

Sent from 一天晚上 二人上床 三更半夜 四脚朝天 五指乱摸 溜来溜去 去叉进去 拔不出来 久久一次 十分爽快 using GAGT
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Old 25-05-2017, 02:08 AM   #74
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23 May 2017

Legs
Leg press
40kg 1x12
120kg 1x10
180kg 10/10/10/7

Leg curl
45kg 1x10
50kg 3x10

Leg extension
50kg 1x10
60kg 1x10
65kg 10/10/8
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Old 25-05-2017, 05:22 PM   #75
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I see "Legs" and no squat, and I feel sad...
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