ChoiSeungHyun's Workout Log

ChoiSeungHyun

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24 Jul 17

Shoulder
Db shoulder press
5kg 1x15
12.5kg 1x15
20kg 1x8
27.5kg 1x8
30kg 4/4/3

Barbell upright row
40kg 12/12/9
30kg 3x12

Machine shoulder press (30sec)
32kg 10/5/5

Facepull
32kg 1x12
36kg 3x10
23kg 1x10

Db fly 7kg dropset with 3kg
2x15/15
 

ChoiSeungHyun

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Messages
37,708
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25 Jul 17

Back
BW Pull up
23/13/10/12/12

Seated cable row
67kg 2x10
77kg 2x6

Lats pull down
57kg 1x10
67kg 3x7

Neutral grip pulldown
57kg 10/10/10/7

Bicep
Db curl
3kg 1x15
8kg 1x10
15kg 5/3
12kg 1x10

Db curl
22.5kg 3x8
15kg 2x10
 

ChoiSeungHyun

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Joined
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Messages
37,708
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28 Jul 17

Legs
Squats
Empty 1x15
20kg 1x10
40kg 1x10
60kg 1x8
65kg 3x7

Leg curl
60kg 4x8
50kg 1x10

Leg extension
75kg 10/10/9/7

Bicep
Db hammer curl
4kg 1x15
8kg 1x12
16kg 3x10
18kg 1x7

Cable hammer curl
18kg 4x12
 

ChoiSeungHyun

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Messages
37,708
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31 Jul 17

Chest
Db press
10kg 1x20
20kg 1x10
30kg 1x7
37.5kg 7/7/8

Incline db press
27.5kg 8/8/7
30kg 1x3

Machine chest press
36kg 15/15/12/12

Machine Pec Fly
41kg 3x10


Tricep
Skullcrusher
10kg 1x12
20kg 1x10
25kg 3x4

Tricep rope pulldown
32kg 8/8/7/6

Reverse Tricep Pulldown
32kg 7/7/5
 

ChoiSeungHyun

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Joined
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37,708
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01 Aug 17

Shoulder
Db shoulder press
5kg 1x15
10kg 1x12
20kg 1x8
25kg 1x7
30kg 5/3/3

Barbell upright row
40kg 12/12/10
30kg 3x12

Behind neck barbell press
30kg 3x10

Facepull
36kg 2x10
41kg 2x10
23kg 1x10

Db fly 7kg dropset with 3kg
3x15/15
 

ChoiSeungHyun

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04 Aug 17

Legs
Squats
Empty 1x15
30kg 1x12
50kg 1x8
70kg 5/5/7

Leg curl
60kg 4x8
50kg 1x10

Leg extension
75kg 10/10/9/7

Bicep
Db curl
5kg 1x15
10kg 1x10
15kg 3x7

Barbell curl
22.5kg 3x10

Cable curl
21lbs 4x12
 

ChoiSeungHyun

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37,708
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13 Aug 17

Shoulder
Barbell upright row
empty 1x15
10kg 1x12
20kg 1x12
35kg 4x12

Arnold press
10kg 3x10

Db side raise
5kg 3x15

Db front raise
5kg 3x15
 

ChoiSeungHyun

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Messages
37,708
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18 Aug 17

Bicep
Db curl
2.5kg 1x20
5kg 1x12
12.5kg 10/10/9

Barbell curl
20kg 3x8

Hammer db curl
5kg 1x12
12.5kg 4x10
 

ChoiSeungHyun

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37,708
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25 Aug 17

Chest
Bench Press
20kg 1x15
40kg 1x10
60kg 1x8
80kg 1x7
90kg 2x5
80kg 1x5

Incline db press
25kg 1x10
30kg 1x7 1x5

Back
T bar row
25kg 1x12
50kg 1x7
65kg 1x8
80kg 2x4
60kg 1x8
 

ChoiSeungHyun

High Supremacy Member
Joined
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Messages
37,708
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27 Aug 17

Shoulder
Db shoulder press
5kg 1x15
10kg 1x12
17.5kg 1x8
22.5kg 1x8
30kg 5/4/4

Barbell upright row
17.5kg 1x12
35kg 15/10/10
30kg 2x12

Arnold Press
12.5kg 1x12
15kg 8/7/7

Facepull
41lb 4x12

Legs
Squats
Empty 1x15
20kg 1x10
50kg 1x10
60kg 1x7
65kg 3/4/4
30kg 1x7
 

ChoiSeungHyun

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Messages
37,708
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31 Aug 17

Back
BW Pull up
23/11/7/7/7

Seated cable row
77kg 1x7
73kg 7/8/8
50kg 1x7

Lats pull down
60kg 1x7
63kg 7/7/4

BW Neutral grip pulldown
10/7/7

Bicep
Db curl
3kg 1x15
8kg 1x10
14kg 3x4

Db curl
22.5kg 4x7
17.5kg 2x10
 

ChoiSeungHyun

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Joined
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Messages
37,708
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02 Sep 17

Shoulder
Barbell upright row
empty 1x15
10kg 1x12
20kg 1x12
35kg 4x12

Arnold press
10kg 3x10

Db side raise
5kg 4x12
 

ChoiSeungHyun

High Supremacy Member
Joined
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Messages
37,708
Reaction score
47
06 Sep 17

Legs
Squats
Squats
Empty 1x15
20kg 1x10
40kg 1x8
60kg 1x8
65kg 5/5/6

Leg extension
75kg 1x10
77kg 1x10
84kg 3x10

Bicep
Db hammer curl
4kg 1x15
8kg 1x12
16kg 3x10

Cable hammer curl
18kg 4x12
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
10 Sep 17

Chest
Bench Press
20kg 1x15
40kg 1x10
60kg 1x8
80kg 1x7
90kg 2x4
80kg 1x8

Incline db press
30kg 6/4/5

Machine chest fly
40kg 2x10
superset 40kg/20kg 2x7/7

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

Tricep rope pulldown
32kg 10/10/10/7

Reverse Tricep Pulldown
32kg 1x9
36kg 3x6
 

ChoiSeungHyun

High Supremacy Member
Joined
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Messages
37,708
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47
13 Sep 17

Back
BW Pull up
21/10/8/8/7

T bar row
20kg 1x10
40kg 1x8
65kg 1x7
55kg 3x8

Seated cable row
73kg 3x8

Lats pull down
60kg 1x7
63kg 1x8
68kg 2x5
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
24 Sep 17

Cardio
Rope Skipping
1x1min
4x3min 30sec

Shoulder
Barbell upright row
empty 1x15
10kg 1x12
20kg 1x12
35kg 4x12

Arnold press
10kg 3x10

Db side raise
5kg 4x12
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
26 Sep 17

Back
Lats pull down
60lb 1x15
100lb 1x10
150lb 1x7
160lb 3x7

Seated cable row
73kg 1x10
77kg 4x7

Underhand lat pulldown
140lb 4x7

BW Neutral grip pullup
6/6/4

Bicep
Db hammer curl
4kg 1x15
8kg 1x12
16kg 3x8


Cable hammer curl
80lbs 4x8
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
28 Sep 17

Chest
Bench Press
20kg 1x15
40kg 1x10
60kg 1x8
80kg 2x7
85kg 1x2
80kg 1x4

Incline bench press
40kg 1x10
50kg 1x10
55kg 3x5

Tricep
Tricep rope pulldown
13kg 1x12
23kg 1x8
36kg 1x10
40kg 7/5/5
27kg 1x10

Reverse Tricep Pulldown
36kg 1x10
41kg 3x5
27kg 1x5
 

ChoiSeungHyun

High Supremacy Member
Joined
Sep 27, 2015
Messages
37,708
Reaction score
47
03 Oct 17

Bicep
Db curl
Empty 1x15
2.5kg 1x12
5kg 1x10
12.5kg 3x10


Barbell curl
20kg 10/7/7
 
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