Living Life One Rep at a time

iSamsonJeff · August 2014

August 31 [size=x-small](Bodyworx)[/size]

Pull ups (underhand)
Bdwt x 10 , 10 , 10 , 6 , 6 , 6
[size=x-small]*Can't do the 10x10 yet :duh:[/size]

Pulldowns overhand
90 x 12
90 x 12
110 x 6
110 x 6

Pulldowns underhand
90 x 14
110 x 8
110 x 8

Chest supported DB row
40's x 12
45's x 12
50's x 10
50's x 10

Face Pull
70 x 12
80 x 12
90 x 10

Cable Row
90 x 12
90 x 14
70 x 15

DB curl
10's x 15
25's x 8
30's x 6
30's x 7

Concentration curl
15 x 12
20 x 8
20 x 8

my weird Bicep workout

3sets

-DONE

iSamsonJeff · September 2014

Sept 2 [size=x-small](Bodyworx)[/size]

Incline BB BP
70 x 15
90 x 15
120 x 15
140 x 12
170 x 6
170 x 6

Seated DB Shoulder Press
40's x 15
50's x 12
60's x 7
60's x 5

Behind the neck BB Press / Chest Suppoted DB Row
90 x 12 / 50's x 12
90 x 12 / 50's x 12
110 x 7 / 60's x 8

Front Raise
15's x 12 x 2sets
20's x 10 x 2sets

Side Lateral
15's x 15 x 2sets
20's x 10 x 3sets

Rear Delt Raise
15's x 12 x 3sets
20's x 10 x 2sets

Shrugs (3sec hold) / Fast Reps
120 x 12 / x 6
120 x 12 / x 6
120 x 12 / x 6

Skullcrushers / EZ Bar Curl
40 x 15 / 40 x 12
50 x 12 / 50 x 10
50 x 12 / 50 x 10

Abs Circuit

-DONE

iSamsonJeff · September 2014

Sept 5 (Bodyworx)

Flat BB BP
70 x 20
120 x 15
140 x 12
170 x 8
190 x 5
190 x 6

Incline DB BP
50's x 12
60's x 12
60's x 8 , 50's x 7, 40's x 8[size=x-small] (dropset)[/size]

Cable Xover
50 x 12
60 x 12
70 x 10
70 x 10

Decline BB BP
120 x 12
160 x 10
180 x 8
180 x 8

Dips
Bdwt x 10, 8, 10

Skullcrushers
50 x 12, 12, 12

Rope Pushdown
40 x 15
50 x 12
60 x 10
30 x 15

Vbar Pressdown
60 x 12
80 x 12
100 x 10, 80 x 10, 60 x 10 [size=x-small](dropset)[/size]

DB Kickback
15 x 12
25 x 12
25 x 12

Abs circuit

-DONE

iSamsonJeff · September 2014

Sept 6 (Manila Fitness)

Dips / Pull ups
Bdwt x 10 / x 8

Squats
85 x 25
105 x 25
125 x 25
125 x 20
135 x 20
165 x 5
205 x 5
225 x 5 PR! :sport:

LegPress
200 x 20
250 x 12
300 x 12
370 x 10
370 x 10

Legpress (High reps) / Calf Raise @ LP
200 x 20 / x 25
200 x 20 / x 25
200 x 20 / x 25

Leg Extension
40 x 12
60 x 12
80 x 10
80 x 10

DB Curl
15's x 12
25's x 10
30's x 8
30's x 8

My weird Bicep WO
2sets

Tricep Extension / Hammer curl bar
bar x 15 / bar x 35
10 x 10 / 10 x 25
30 x 10 / 30 x 15
bar x 15 / bar x 25

-DONE

iSamsonJeff · September 2014

Sept 8 (Bodyworx)

Pull ups (underhand)
Bdwt x 10
[size=x-small]*not in the mood to train[/size] :banghead:

BB Row
70 x 15
120 x 12
170 x 6
170 x 8
190 x 6

Pulldowns underhand
80 x 15
100 x 10
100 x 10
100 x 10
100 x 8
100 x 8
[size=x-small]*30-45sec rest[/size]

Pulldowns overhand
100 x 10
100 x 10
80 x 12

Chest supported DB row
50's x 10 x 4sets

Face Pull
70 x 14
100 x 8, 80 x 10, 60 x 12 (dropset)

Tricep Pressdown
60 x 12
70 x 12
80 x 12
90 x 12
100 x 10
100 x 10, 80 x 10, 60 x 10 (dropset)

Rope Pushdown
50 x 12
60 x 12
70 x 12

DB kickback
15 x 10
20 x 10

-DONE

iSamsonJeff · September 2014

Sept 9 (Bodyworx)

Incline BB BP
60 x 20
100 x 15
120 x 15
140 x 12
160 x 10
180 x 6

Seated DB Shoulder Press
40's x 12
50's x 10
60's x 7
60's x 5

Behind the neck BB Press / Chest Supported DB Row
100 x 8 / 40's x 12
100 x 7 / 40's x 12
100 x 8 / 40's x 12

Front Raise
10's x 12
15's x 12 x 3sets

Side Lateral
15's x 12 x 3sets
20's x 10 x 2sets

Rear Delt Raise
15's x 12 x 3sets
20's x 12

Shrugs (3sec hold)
130 x 12
130 x 12
130 x 12

DB curl
15's x 12
20's x 10
25's x 8
30's x 8

Concentration Curl
15 x 8 x 2sets
20 x 6

DB Hammer Curl
3sets

-DONE

iSamsonJeff · September 2014

Sept 12 (Bodyworx)

Flat BB BP
90 x 15
120 x 15
140 x 12
170 x 8
170 x 8
190 x 5

Incline DB Flyes
30's x 12
35's x 8
35's x 10

Incline DB BP
50's x 12
60's x 12
60's x 8

Incline CGBP
70 x 12
90 x 10
90 x 10

Incline BB BP
90 x 12
120 x 12
140 x 10

Assisted Dips
140 x 8
140 x 8
140 x 8

Tricep Pushdown
50 x 15
80 x 12
100 x 12
120 x 10

Skullcrushers
50 x 10
50 x 9
50 x 8
*weak :duh:

1hand Tricep Pulldown
2sets

-DONE cheers

iSamsonJeff · September 2014

Sept 15 (Manila Fitness)

Pull ups / Dips
Bdwt x 6 / x 8
Bdwt x 8
[size=x-small]*easy reps[/size]

Squats
95 x 25
115 x 20
115 x 20
135 x 20
135 x 12 :banghead:
165 x 5
195 x 5
215 x 5
235 x 5 PR everytime :sport:

LegPress
250 x 12 [size=x-small]narrow stance[/size]
300 x 12
350 x 12
400 x 10
400 x 10

350 x 12 [size=x-small]shoulder width stance[/size]
300 x 15
250 x 20

Overhand / Parallel / Underhand Grip ISO row
40 x 15 / 12 /12
40 x 10 / 10 / 10 [size=x-small](2sec hold)[/size]

Flat DB BP
40's x 15
50's x 12
50's x 12

DB Curl / Rope Pushdown
15's x 12 / 50 x 12
25's x 12 / 70 x 12
30's x 8 / 70 x 12

Tricep Extension / Hammer curl bar
20 x 12 / 20 x 12
20 x 12 / 20 x 12
bar x 15 / bar x 15

-DONE

iSamsonJeff · September 2014

Sept 16 (Bodyworx)

Incline BB BP
70 x 15
90 x 15
140 x 12
160 x 8
180 x 5

Seated DB Shoulder Press
40's x 12
50's x 10
60's x 6
60's x 6

Behind the neck BB Press / Chest Supported DB Row
90 x 10 / 45's x 12
90 x 8 / 45's x 12 [size=x-small](failed @ 110 BB Press, deload)[/size]
90 x 10 / 45's x 12

EZ bar Front Raise
20 x 12
20 x 10
20 x 12
20 x 12

Side Lateral
15's x 15 x 3sets
20 x 10 [size=x-small](1-arm cable lateral raise)[/size]

Rear Delt Raise
10's x 15
15's x 12 x 2sets
20's x 12 x 2sets

Shrugs (3sec hold)
100 x 12
100 x 12

-DONE

iSamsonJeff · September 2014

Sept 23 (bodyworx)

It's good to be back

6days rest due to lack of motivation, school works and body pain :P

Pullups/ Dips / Chin ups
Bdwt x 10 / x 8 / x 8

Incline BB BP
90 x 15
110 x 15
140 x 12
160 x 10
160 x 10

Flat BB BP
140 x 12
140 x 12
160 x 6
160 x 9
180 x 4

Incline DB Flyes
25's x 12
35's x 10
35's x 8

Decline BB BP
90 x 15
140 x 8
160 x 5
140 x 8

Flat CGBP
90 x 10
110 x 6
90 x 12

Arms workout

-DONE

iSamsonJeff · September 2014

Sept 24 (Bodyworx)

Pull ups (underhand)
Bdwt x 10 , 8 , 8 , 8 , 7 , 6
[size=x-small]*45sec - 1min rest[/size]

BB Row
90 x 15
90 x 15
140 x 10
160 x 8
190 x 5

Face Pull
70 x 12
80 x 12 *
80 x 12 *
90 x 10 *
[size=x-small]*2sec hold[/size]

Chest supported DB row
40's x 12
45's x 10
50's x 10
60's x 8

Lat Pulldown (overhand)
80 x 12
80 x 12
100 x 8

Lat Pulldown (underhand)
80 x 12
100 x 10

DB curl
Concentration curl
Hammer curl
Drag curl

-DONE

iSamsonJeff · September 2014

Sept 2 (Bodyworx)

Incline BB BP
70 x 15
110 x 15
150 x 10
190 x 3
150 x 8

Seated DB Shoulder Press
40's x 12
50's x 10
50's x 10
60's x 6

Chest Suppoted DB Row / Behind the neck BB Press
40's x 12 / 70 x 12
40's x 12 / 90 x 10
45's x 10 / 90 x 10

Front Raise
10's x 12 x 3sets
15's x 12

Side Lateral
10's x 12
15's x 12 x 3sets

Rear Delt Raise
15's x 12 x 3sets
20's x 10

Cable Side lateral / cable bend over rear lateral
10 x 12 / 10 x 12

Shrugs (3sec hold)
100 x 12
100 x 10
100 x 10

Forearms and abwork

-DONE

iSamsonJeff · September 2014

Sept 30 (bodyworx)

Flat BB BP
70 x 30
90 x 25
120 x 15
170 x 8
190 x 3 :duh:
190 x 4 :duh:
170 x 6
120 x 12

Incline DB BP
50's x 15
60's x 12
60's x 12
70's x 9

Incline DB Flyes
30's x 12
35's x 10
35's x 10

Cable Xover
60 x 10 , 50 x 10, 40 x 12 (dropset)

Decline BB BP
90 x 20
140 x 10
140 x 8
140 x 8

Tricep workout

-DONE

iSamsonJeff · October 2014

Oct 1 (bodyworx)

Lat Pulldown (underhand)
70 x 20
70 x 16
70 x 16
100 x 8
100 x 8

Lat Pulldown (overhand)
70 x 16
100 x 8
100 x 8
100 x 8

Tbar Row
75 x 15
75 x 15
100 x 12
125 x 10

Chest supported DB row
30's x 16
30's x 16
20's x 12 *3sec hold
40's x 10
50's x 8

Face Pull
70 x 12
80 x 12
80 x 12
50 x 16

BB curl / Drag curl
20 x 12 / x 12
20 x 12 / x 12
40 x 10 / x 10
40 x 10 / x 10

Concentration curl
15 x 10
15 x 8
20 x 8

my weird bicep WO
2sets

-DONE

iSamsonJeff · October 2014

Oct 2 (bodyworx)

Incline DB BP
40's x 20
50's x 12
60's x 12
70's x 9
70's x 7

Seated DB Press
40's x 12
50's x 10
50's x 8
40's x 12, 25's x 10, 15's x 10

HS Shoulder Press / Bent Over DB Row *hold
40 x 16 / 20's x 12
60 x 16 / 20's x 12
60 x 16 / 20's x 12

Front Raise
10's x 12 x 2sets
15's x 10 x 2sets

Side Laterals
10's x 16
15's x 12 x 3sets

Rear delt raise
10's x 16
15's x 12 x 3sets

Shrugs
90 x 10 3sec hold / x 5 *fast reps
90 x 10 3sec hold / x 8 *fast reps
90 x 10 3sec hold / x 10 *fast reps

Forearm workout

-DONE

iSamsonJeff · October 2014

Oct 4 (bodyworx)

Squat (smith machine)
50 x 15
80 x 4
80 x 3
50 x 3
*there is discomfort in my right knee. di ko mabend. ung left tuloy nag aangat ng bar.
then nag chest na lang ako

Flat BB BP
100 x 25
140 x 15
180 x 8
180 x 8
220 x 3 [size=x-small](only 1 clean rep, 2 spotted)[/size]
180 x 8, 140 x 10, 100 x 12 [size=x-small](dropset 20-sec rest)[/size]

Incline BB BP
100 x 15
140 x 12
140 x 12
160 x 10

Decline BB BP
120 x 15
150 x 12
150 x 10
150 x 10

Cable X-over
40's x 18
40's x 15 x 2 sets

Tricep and abdominals workout

-DONE

iSamsonJeff · October 2014

Oct 5 (Manila Fitness)
*after 2weeks na walang leg workout, ito na un :yahoo:

Squats
85 x 25
85 x 25
105 x 25
125 x 12 *my right knee starts to hurt again :duh:
125 x 12

165 x 5
205 x 5
225 x 5
245 x 5
250 x 5 PR PR PR PR PR
*I'll make a vid next time. para macheck na rin ung form
nag bbend na ng onti ung bar :sport: *achievement for me. haha

LegPress
200 x 15 narrow stance
300 x 12
300 x 12
350 x 10
400 x 10
450 x 8
470 x 8 PR PR PR cheers

Calf raises
50 reps total

Leg Extension
25 x 20, 20
25 x 10 [size=x-small]*2sec hold,[/size] 10 [size=small]*fast reps[/size]
50 x 12, 12

DB Curl
15's x 12
20's x 12
25's x 12
30's x 8
35's x 5

My weird Bicep workout
2sets

Hammer curl / Tricep extension
bar x 15 / x 15
20 x 15 / x 15 [size=x-small]*5sec rest [/size]
20 x 8 / x 8
bar x 20 / x 20

-DONE

iSamsonJeff · October 2014

Oct 7 (bodyworx)

Pull ups (underhand)
bdwt x 10, 7, 4 :duh:
[size=x-small]*30sec rest[/size]

Lat Pulldown (underhand)
80 x 10 x 3sets [size=x-small]*30sec rest[/size]
80 x 10 x 2sets [size=x-small]*45sec rest[/size]

Lat Pulldown (overhand)
80 x 8
90 x 8
100 x 8

BB Row
120 x 15
120 x 15
170 x 8
170 x 8
120 x 15

Cable Row
80 x 12
80 x 12
100 x 10
100 x 10

Straight arm Lat pulldown
70 x 12
80 x 12
70 x 12

DB curl
BB drag curl
DB concentration curl
Cable curl
Hammer curl

-DONE

iSamsonJeff · October 2014

Oct 8 (bodyworx)

Incline BB BP
100 x 16
100 x 16
140 x 12
140 x 12
160 x 8
120 x 12

DB shoulder press
40's x 15
50's x 12
60's x 7
60's x 7

Chest supported DB row / BB behind the neck press
30's x 16 / 80 x 16
30's x 16 / 80 x 16
30's x 15 / 80 x 15

Front raise
10's x 15 x 2sets
15's x 12 x 2sets

Cable Side Laterals
20 x 12, 10 *
20 x 12, 10 *
10 x 15, 12 *
*=no rest

Cable rear delt raise
10 x 15, 12
20 x 12
15's x 12 (dumbbell)
10 x 15, 12
10 x 12

shrugs
100 x 15 [size=x-small](fast reps)[/size] , 10 [size=x-small](3sec hold) [/size]x 3sets

BB Shoulder press
70 x 30
70 x 30

Forearm work

-DONE

iSamsonJeff · October 2014

Oct 9 (Manila Fitness)

Squats (narrow as always)
85 x 30
105 x 25
125 x 25
145 x 20

185 x 6
205 x 6
235 x 6
255 x 5
255 x 5 PR AGAINNNNN cheers :squat:

LegPress
200 x 20
300 x 15
350 x 12
400 x 12
420 x 10
460 x 8

Leg Extension
5sets

Bicep and Tricep workout

-DONE

iSamsonJeff · October 2014

Oct 11 (bodyworx)

Flat BB BP
25's x 40 (DB's warm up)
100 x 20
120 x 15
140 x 12
160 x 10
180 x 7
190 x 5
190 x 6

Incline DB BP
50's x 12
60's x 12
70's x 8
70's x 8, 60's x 6 (dropset)

Incline DB Flyes
30's x 12
35's x 10
40's x 8
30's x 10

Assisted Dips
140 x 12
140 x 12
160 x 12
160 x 12

Svend Press
3sets

Decline BB BP
110 x 15
130 x 10
150 x 8
150 x 8

Lying Tricep Extension
Rope Pushdown
Vbar Pushdown
DB kickback

Abs and calves workout

-DONE

Living Life One Rep at a time

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