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Old 25-10-2016, 10:31 PM   #1
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ChoiSeungHyun's Workout Log

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 by ChoiSeungHyun; 10-11-2016 at 09:25 PM..
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Old 25-10-2016, 10:48 PM   #2
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Can post chest, arm, measurements etc at Day 0, then check after a few weeks after more workouts
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Old 25-10-2016, 11:14 PM   #3
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Can post chest, arm, measurements etc at Day 0, then check after a few weeks after more workouts
hmmm good point maybe height and weight too
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Old 28-10-2016, 03:51 PM   #4
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Cardio + Legs

Rope skipping
warm up 1x1min
4x2min

Legs
3x 20 bw squats superset with jumping lunges till failure
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Old 29-10-2016, 11:36 PM   #5
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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
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Old 02-11-2016, 12:39 AM   #6
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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
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Old 04-11-2016, 12:26 AM   #7
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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
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Old 06-11-2016, 02:08 AM   #8
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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.
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Old 06-11-2016, 02:32 AM   #9
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Bookmarked.
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Old 07-11-2016, 12:42 AM   #10
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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.
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Old 10-11-2016, 09:18 PM   #11
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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
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Last edited by ChoiSeungHyun; 10-11-2016 at 09:31 PM..
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Old 11-11-2016, 02:36 AM   #12
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How tall - 155cm?
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Old 12-11-2016, 06:00 PM   #13
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Haha lemon you damn bad.
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Old 13-11-2016, 01:17 AM   #14
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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
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Old 13-11-2016, 01:18 AM   #15
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How tall - 155cm?
not that tall
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