ChoiSeungHyun's Workout Log

ChoiSeungHyun

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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

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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

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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:

ChoiSeungHyun

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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

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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

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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

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11 Dec 2016

Shoulder
Db shoulder press
5kg 1x20
10kg 1x10
15kg 1x8
25kg 1x8 1x8 1x8 1x4
22.5kg 1x5

Barbell upright row

17.5kg 1x10
40kg 3x10
Dropset 40kg 25kg 17.5kg 3x 8/8/8

Arnold press superset w behind neck bb press
12.5kg 1x10 17.5kg 1x10
12.5kg 1x10 17.5kg 1x5
12.5kg 1x8 17.5kg 1x4

Cable facepull
18kg 1x10
23kg 1x12
27kg 3x8

Db fly dropset 5kg with 3kg

2x 15/15

Bicep
Db curl
3kg 1x15
5kg 1x15
12.5kg 1x10 1x9 1x7
10kg 1x10

Barbell curl

20kg 1x10 1x10 1x8

Hammer curl
5kg 1x10
10kg 3x10

Rope curl
23kg 3x10
 

ChoiSeungHyun

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16 Dec 2016

Back
Deadlift
Empty bar 1x12
30kg 1x10
60kg 1x8
80kg 1x7
90kg 3x8

Lats pulldown
67kg 4x8

Seated cable row
67kg 3x8 1x7

Neutral grip pulldown
57kg 1x8
67kg 3x8
Dropset 67kg 1x7 40kg 1x7

Abs
Abs pulldown
10kg 1x8
27.5kg 5x8

Db side raise
25kg 4x10
 

ChoiSeungHyun

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18 Dec 2016

Chest
Db press
5kg 1x20
10kg 1x12
15kg 1x8
22.5kg 1x8
30kg 1x8
35kg 1x8 1x8 1x5
32.5 1x5

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

Machine chest press
Dropset 32kg/18kg 15/15
36kg/23kg 2xfailure

Cable fly
Dropset 18kg/14kg/9kg 2x10/10/10

Tricep
Bw dips
1x10 1x9 1x8

Weighted dips
5kg 3x6

Tricep pushdown
42kg 1x8 1x8 1x6 1x6

Reverse pulldown
32kg 1x8 1x7 1x6

Standing db tricep extension
10kg 1x10 1x8 1x6
 

ChoiSeungHyun

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20 Dec 16

Abs
Abs wheel (1min 15secs rest time)
5x15

Toe to bar
(1min rest time)
3x10

Hanging leg raise (1min rest time)
1x20
1x15
1x15
 

ChoiSeungHyun

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24 Dec 16

Legs
Squats
empty bar 1x12
5kg 1x10
10kg 1x8
20kg 1x8
22.5kg 1x7 1x5 1x4

Leg press
140kg 1x8
160kg 1x8
180kg 1x10 1x8

Leg curl
40kg 1x10
50kg 3x10

Leg extension

40kg 1x12
55kg 3x10

Note:
1) Distinct sharp/tearing pain across right quad during squats despite nowhere near full load
 

ChoiSeungHyun

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25 Dec 2016

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

Barbell upright row

17.5kg 1x10
42kg 2x10 1x8
Dropset 42kg 25kg 17.5kg 1x 8/8/8

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

Cable facepull
18kg 1x10
21kg 3x10

Db fly dropset 6kg with 2.5kg

2x 15/15

Bicep
Db curl
3kg 1x15
5kg 1x10
12.5kg 1x10 1x10 1x8
10kg 1x10

Barbell curl

20kg 1x10 1x8 1x8

Hammer curl
10kg 3x10

Rope curl
27kg 3x10
 

ChoiSeungHyun

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28 Dec 2016

Chest
Db press
5kg 1x20
10kg 1x10
15kg 1x8
25kg 1x8
30kg 1x8
37.5kg 1x7
35kg 1x8 1x6

Incline db press
27.5kg 1x8 1x6 1x3
22.5kg 1x9

Machine chest press
36kg/23kg 1x 15/10 1x 8/8 1x 7/7

Cable fly
Dropset 18kg/14kg 2x 10/10

Tricep
Bw dips
1x10

Weighted dips
10kg 8/7/7/7

Tricep pushdown
42kg 1x10
45kg 1x8 1x7 1x6

Reverse pulldown
32kg 1x10
36kg 3x7
 

ChoiSeungHyun

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31 Dec 2016

Back
Lats pulldown
26kg 1x12
47kg 1x8
67kg 1x8
77kg 1x8 1x7 1x7
67kg 1x9

Seated cable row
67kg 2x8
77kg 1x5
67kg 2x10

Neutral grip pulldown
67kg 1x8
77kg 1x8 1x6
Dropset 67kg 1x7 40kg 1x10 26kg 1x10

Abs
Abs wheel
5x15

Toe to bar leg raise
4x10

Hanging leg raise
3x10
 

ChoiSeungHyun

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25 Dec 2016

Shoulder
Db shoulder press
5kg 1x20
10kg 1x10
17.5kg 1x8
22.5kg 1x7
27.5kg 4x5

Barbell upright row

17.5kg 1x10
40kg 2x10 1x8
30kg 2x10

Arnold press superset w behind neck bb press
15kg 1x10 12.5kg 1x10
15kg 1x10 15kg 1x10
15kg 1x6 15kg 1x6

Cable facepull
27kg 4x10

Db fly dropset 7kg with 3kg

2x 15/15

Bicep
Db curl
3kg 1x15
5kg 1x10
12.5kg 1x10 1x8 1x8
10kg 1x10

Barbell curl

20kg 3x10

Hammer curl
10kg 3x10
 

ChoiSeungHyun

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07 Jan 17

Legs
Squats
empty bar 1x15
10kg 1x10
20kg 1x8
22.5kg 1x8
25kg 3x7

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

Leg extension

45kg 1x10
55kg 1x10
60kg 2x10
 
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