Poptart's Progress
Page 1 of 1

Author:  poptart [ Thu Nov 20, 2014 10:00 am ]
Post subject:  Poptart's Progress

I started working out 5 years ago, and throughout the years I have learned a lot from Exrx. The exercise instruction section has definitely helped me a lot! So as a way to give it back to the site that has helped me tremendously in the past, I have decided to create my own journal.

My current workout routine:

Day 1: Back
184lbs (3x8)

Barbell Shrug
166lbs (3x8)

Barbell Bent Row
94lbs (3x12)

Wide Grip Pull Ups

Dumbbell Preacher Curl
15kg (3xAMRAP)

Abs (Superset with Calf Raises)
N/A (3x5)

Calf Raises
26kg (3xAMRAP)

Day 2: Chest

Decline Dumbbell Press
26kg (4x8)

Dumbbell Bench Press
26kg (4x8)

Incline Dumbbell Press
26kg (4x8)

Incline Flyes
15kg (3x8)

Dumbbell Flyes
15kg (3x8)

Decline Flyes
15kg (3x8)

Decline Dumbbell Pullover
22kg (3x8)

Dumbbell Pullover
22kg (3x8)

Incline Dumbbell Pullover
22kg (3x8)

Tricep Pulldown
55lbs (3xAMRAP)

Day 3: Legs

188lbs (3x8)

Barbell Front Lunges
114lbs (3x8)

Barbell Back Lunges
114lbs (3x8)

Day 4: Shoulder

Military Barbell Press
36kg (4x12,12,10,8)

Dumbbell Shoulder Press
15kg (4x12,10,10,8)

Barbell Shrug
166lbs (4x10)

Barbell Upright Row
36kg (4x12,10,10,8)

Lateral Raises (Last Set: Drop Set)
11kg (4x12,10,10,8)

Standing Rear Lateral Raises
5kg (3x10,10,8)

Lying Incline Barbell Row
16kg (3x12)

Friday (Paused Sets)
Day 5: Back & Arms

Barbell Bent Row
114lbs (3x10)

Dumbbell Preacher Curl
14kg (3x10)

Tricep Pulldown
75lbs (3x6)

Abs (Superset with Calf Raises)
N/A (3x5)

Calf Raises
26kg (3xAMRAP)

AMRAP = As Many Reps As Possible

Author:  poptart [ Thu Nov 20, 2014 10:05 am ]
Post subject:  Re: Poptart's Progress

The rep range for these exercises are moderate-high (6-12) as my main goal is to increase as much muscle mass as possible.

I see better results with 5 day split compared to 4/6 day split. Started out with 3 day split, then 4, 5, & 6. 3 & 4 seems too little, while 6 is too much.

Workout starts from Monday - Friday. Weekends are off because I want to spend time socialising with family & friends.

Average workout last for an hour or so.

Not a fan of cardio, so I will try reducing my rest interval to work my heart rate up.

Page 1 of 1 All times are UTC - 6 hours [ DST ]
Powered by phpBB® Forum Software © phpBB Group