My Workout Routine

July 2013
Took a week break mid July.
Carried on with High Intensity routine but results were slowly stagnating.
End July I tried strength routine, 5x5 and felt that muscles were responding and growing more again.
Going to take 1 week off from the gym till August.


June 2013

The method used for May was ineffective. Didn't really regain much muscle mass or strength.
Decided to stick to High Intensity routine.



May 2013
Tried alternating weekly between intensity and volume. One week heavy weight the next week high volume.
Heavy weight for 2 work sets per workout like the Dorian Yates' routine.
High volume with slightly lighter weights at higher reps and sets.





End September to October
Decided to cut out shoulders day, instead integrated shoulders into the other 3 days. Front on Chest days, Side on Legs days and Rear on Back days.

Decided to use more pull ups for my back and more rowing exercises
I've been focusing on upper chest for the past month, will continue to do so.
Hoping to increase my squats to 70kg, been doing 60kg for a long time.



End August to End September
My recent workout is pretty much similar to my workouts as always. high intensity, little rest, pyramids or straight sets, 8-12reps. However, after my minor overtraining, I've decided to alternate my heavy weeks. Meaning I lift heavier for 2 body parts on 1 week and lighten the weight but increase the reps for the same 2 body parts on the 2nd week.

Eg. Back and Shoulders - heavy on 1st week, Chest and Legs light on 1st week
       Back and Shoulders - light on 2nd week, Chest and Legs heavy on 2nd week





Took a week's break, was feeling sore all over, especially this particular spot at my triceps. It has been aching for almost a week.
Decided to just state the exercises I'm doing, removing the details like weight used.



23.08.2012
Lateral Raises Machine
Shoulder Press Machine
Reverse Flys Cable
Front and Lateral Raises to failure w DB



22.08.2012
Lat Pullover(machine)
Wide Grip Lat Pulldown
Seated Machine Rows(rhomboids/traps)
Seated Machine Rows(Lats)

Bicep Curls
Bicep Hammers




21.08.2012
Lateral Raises
Shoulder Press
Reverse Flys

Abs



19.08.2012


Hamstring
Leg Extension

Lunges
Deadlift
Calves raise




16.08.2012
Incline Chest(machine, end off with DB), 4 + 1set
Seated Chest Press 3sets
Butterfly Chest 3sets
Triceps Extension superset Pushups(to failure)
Tricep Pressdown alt. Pulldown: 40kg, 12reps, 2/2sets



15.08.2012
Legpress
Lunges
Deadlift
Hamstring
Leg Extension




14.08.2012
DB Pullover
Lat Pulldowns(underhand grip)
Straight Bar Seated Rows
Pull Ups to failure x3
BB Bicep Curls
DB Hammer to failure x1




13.08.2012

Incline DB Bench Press: 17.5kg x 2sets, 20kg x 2 sets, 22.5kg, 12reps to failure
DB Flat Bench superset Flys: 22.5kg, 8-10reps

Tricep Pressdown alt. Pulldown: 40kg, 12reps, 2/2sets

Shoulder gave way before chest (another chest day on 16.08.2012)



12.08.2012
Leg and Shoulder supersets
Shoulder Press w Leg Press
Lying Hamstring Curls w Lateral Raises
Leg Extensions w Rear Delt Rows




09.08.2012
Lats Pulldown: 5sets, 100, 120, 130 with dropset by 20kg
T-Bar Rows: 40, 50, 55, 12 reps
Seated Cable Rows : 45, 3sets, 12reps
Chin Ups to failure

Bicep Curls to failure




07.08.2012
Incline DB Bench Press: 17.5kg x 2sets, 20kg x 2 sets, 22.5kg, 12reps to failure
DB Flat Bench superset Flys: 22.5kg, 8-10reps, 3 sets with 12.5kg flys to failure
Skull Crushers: 15kg, 12reps, 3sets
Tricep Pressdown alt. Pulldown: 40kg, 12reps, 2/2sets
Decline Cable Flys, 15kg , 3 sets to 12reps to failure




03.08.2012
Rear Delt Rows: 16, 16, 18kg, 12reps
Rear Delt reverse flys: 8, 8, 10kg, 12reps
Seated DB Shoulder Press: 14kg, 16kg, 18kg, 12reps
Alternating Front Raise: 8kg, 2sets, 10kg, 12reps
Lateral Raises: 6kg, 2sets, 8kg, 12reps
Upright Rows: 20kg, 3sets, 10-12reps

Calf raises: 16kg x 2 , 3sets, 20reps.



01.08.2012
Lats Pressdown: 20kg, 3sets, 15reps
Lats Pulldown: 5sets, 100, 120, 130 with dropset by 20kg
Rows: 5 sets of 3 different rows, weights remained same as previous weeks, 10-12reps
Chin Ups: 3sets to failure




31.07.2012
Incline Bench Press: 40, 42.5, 45 w dropset, 10-12reps
Incline Flys: 10, 12, 14, 12reps
Seated Chest Press superset with Dips

Triceps Extension
Skull Crushers

Push ups: 2 sets to failure (25-30reps)


30.07.2012
Squats: 50, 60, 65
Deadlifts: 60, 60, 70
Single leg Lying Hamstring Curls: 20kg, 3sets, 10-12reps
Single Leg extension:  20kg, 3sets, 14-15reps




29.07.2012
Shoulders Day
(didn't record my routine)



26.07.2012
Back Day
(didn't record my routine)




25.07.2012
Incline BB Bench Press: 40kg, 45kg x 2 sets, 10-12reps to failure on last set
Incline DB Flys: 10kg x 2sets, 12kg, 10-12reps
Flat BB Bench Press: 50kg, 60kg  x 2sets, 12 to 8reps
Dips w 8kg weight: 12-15reps, 3sets





23.07.2012
Walking Lunges: 30kg, 3sets, 12reps
Leg Extensions: 50kg, 3sets, 15reps
Stiff-Leg Deadlifts: 40kg, 3sets, 15reps
Lying Hamstring Curls: 70kg, 3sets, 15reps
Calf Raises: 20kg DBs, 20reps, 2sets




21.07.2012
Shoulder Press(seated Smith): 30kg, 3sets, 12reps
Shoulder Press(seated DB): 16kg, 3sets, 12reps to 8 reps
Lateral Raises: 8kg, 3sets, 12 to 10reps
Cable Lateral Raise: 6kg, 3sets, 12 reps
Cable Rear Delt: 6kg, 3sets, 12 reps
Shrugs: 18kg, 2sets, 20reps

Abs: Obliques



20.07.2012
Neutral Grip Pull ups: 20, 12, 8
Wide Grip Lat Pulldown: 110kg, 2sets, 120kg, 12 to 10 reps
T-Bar Rows: 50kg, 3sets, 10reps
Seated Cable Rows: 50kg, 3sets, 10reps

Alternating Bicep Curls: 10kg, 2sets, 12kg, 12reps for 10kg / 6reps for 12kg
Straight Bar Bicep curls: 20kg, to failure, force reps

Abs: Hanging leg raises



17.07.2012
BB Squats: 60kg, 65kg x 2 sets, 12reps
BB Stiff-leg Dead lifts: 70kg, 3sets, 12reps
Leg Press: 120kg, 3sets, 12reps
Lying Hamstring Curls: 70kg, 3sets, 10reps
Leg Extensions: 55kg, 2sets, 10reps
Calf Raises: 18kg x 2 DB, 2sets, 20reps



16.07.2012
Flat BB Bench Press: 50kg, 60kg, 70kg, 12 to 8reps
Incline BB Bench Press: 40kg, 45kg x 2 sets, 10-12reps to failure on last set
Dips w 8kg weight: 12-15reps, 3sets
Butterfly Machine: 90lbs, 12reps, 3sets

Close Grip Bench Press: 40kg, 10reps, 2sets
Triceps Pressdown: 40lbs, 10reps, 3sets




13.07.2012
Machine Shoulder Press: 70lbs, 90lbs, 110lbs, 10-12reps
Front and Side Lateral Raises: 6kg, 3sets, 12reps
Barbell Lateral Rows: 20kg - 2sets, 22.5kg, 12 reps
DB Delt Row: 14kg, 16kg, 18kg, 12reps
Rear Delt Reverse Flyes: 6kg, 8kg, 12reps

Squats & Stiff Leg Deadlift superset



11.07.2012
DB Pullover: 17.5kg - 2 sets, 20kg, 12reps
Single Arm DB Row: 20kg - 2 sets, 22.5kg, 12reps
V grip Lat Pulldowns: 100lbs, 110lbs, 120lbs, 12reps
Straight Bar Seated Rows: 90lbs, 100lbs - 2sets, 12 reps
DB Bicep Concentration Curls, 12kg, 5set, 10reps
BB Bicep Curls, 20kg, 10reps



09.07.2012
Inclined DB Bench Press: (each side) 17.5kg, 20kg, 20kg, 12reps
Wide Grip Lat Pulldown: 120lbs, 3sets, 12reps
Seated Rows: 100lbs, 3sets, 12reps
Pull ups: 20reps,15reps, 8reps, 30secs rest,
Squats/Deadlift superset: 30kg, 12reps, 3 sets
Flat BB bench press: 60kg - 2sets, 70kg, 12reps



03.07.2012
DB Bicep Concentration Curls, 12kg, 5set, 10reps
Triceps Pressdown: 18.75kg, 3sets, 10 reps
DB Hammer Curls, 12kg, 3set, 8reps
Overhead Triceps Extension: 8kg, 3sets, 12reps



02.07.2012
Flat DB Bench Press: (each side) 27.5kg, 30kg, 30kg, 6-8reps
Inclined DB Bench Press: (each side) 17.5kg, 20kg, 20kg, 12reps

Wide Grip Lat Pulldown: 120lbs, 3sets, 12reps
Seated Rows: 100lbs, 3sets, 12reps



27.06.2012
Flat DB Bench Press: (each side) 27.5kg, 30kg, 30kg, 6-8reps
Inclined DB Bench Press: (each side) 17.5kg, 20kg, 20kg, 12reps
Cable Crossover: (each side) 13.25kg, 3sets, 12reps
Dips: 8kg, 3sets, 15reps
DB Bicep Concentration Curls, 12kg, 5set, 10reps
DB Hammer Curls, 12kg, 3set, 8reps




26.06.2012
Wide Grip Lat Pulldown: 130lbs, 3sets, 10reps
Weighted pull ups(Neutral Grip): 8kg, 3sets, 10reps
Single Arm DB Rows: 25kg, 3 sets, 12reps
Bent Over BB Rows: 60kg, 3sets, 10reps

Skull Crusher (superset) Close grip Bench Press: 15kg, 3sets, 12reps
Dips: 8kg, 3sets, 15reps
DB overhead extension: 8kg, 3sets, 10reps

25.06.2012
Leg Press: 150kg, 2sets, 8reps
Leg Extension: 50lbs, 3sets, 15-18reps
Squats: 60kg, 3sets, 10reps
Hamstring Curls: 50lbs, 50lbs, 55lbs, 15-20reps
Stiff Leg Deadlifts: 20kg x 2, 3sets, 10reps
Calf Raises: 20kg DBs, 20reps, 3sets

24.06.2012
Wide Grip Lat Pulldown: 130lbs, 3sets, 12reps
Seated Cable Rows: 60kg, 3sets, 10reps

Bench Press: 60kg, 3sets, 10reps

Bicep Curls: 10kg, 3sets, 10reps

Triceps Pressdown: 18.75kg, 3sets, 10 reps

Side and Front Lateral Raises, 7.5kg, 3sets, 10 reps



14.06.2012
Shoulder Press: 15kg, 4 sets, 12reps
DB Side Raises: 7kg, 3sets, 10reps (Superset) Upright Row: 22.5kg, 3sets, 12 reps
DB Delt Row: 17.5kg, 3sets, 12reps

Abs Circuit: Incline Reverse Crunches, Crunches Oblique Twist





13.06.2012 (had fever all day)
Wide Grip Lat Pulldown: 160lbs, 3sets, 8reps
Weighted pull ups(Neutral Grip): 8kg, 3sets, 10reps
Single Arm DB Rows: 25kg, 3 sets, 12reps
Inverted rows, 3sets, 12reps

Rope Triceps Pressdown: 18.75kg, 3sets, 10-12reps
Skull Crusher: 17.5kg, 3sets, 10reps
Dips: 2sets, 15reps



12.06.2012
Leg Press: 400lbs, 3sets, 8reps
Walking Lunges: 30kg, 3sets, 12reps (6 forward, 6 backward)
Deadlifts: 80kg, 3sets, 10reps
Calf Raises: 20kg DBs, 20reps, 3sets




11.06.2012
Flat DB Bench Press: (each side) 27.5kg, 30kg, 30kg, 6-8reps
Inclined DB Bench Press: (each side) 17.5kg, 20kg, 20kg, 12reps
Cable Crossover: (each side) 13.25kg, 3sets, 12reps

DB Bicep Concentration Curls, 12kg, 3set, 10reps
DB Hammer Curls, 12kg, 3set, 8reps



06.06.2012
Pull Ups(Wide Grip): 20reps, 17reps, 15reps,
Bent Over Barbell Rows: 60kg, 70kg, 70kg, 10-12reps
Wide Grip Lat Pulldown: 130lbs, 130lbs, 140lbs, 12reps to 8reps last set

Triceps Pressdown: 18.75kg, 21kg, 21kg, 12reps
Reverse Triceps Pressdown: 18.75kg, 1sets, 12reps
Rope Triceps Pressdown: 18.75kg, 3sets, 10-12reps



05.06.2012Flat DB Bench Press: (each side) 27.5kg, 30kg, 30kg, 6-8reps
Inclined DB Bench Press: (each side) 17.5kg, 20kg, 22.5kg, 12reps
Cable Crossover: (each side) 11.75kg, 3sets, 12reps
EZ-Grip Bar Bicep Curls: 20kg, 3set, 12reps
DB Bicep Concentration Curls, 10kg, 2set, 10reps
DB Hammer Curls, 10kg, 3set, 10reps



04.06.2012
Leg Press: 400lbs, 3sets, 8reps
Squats: 70kg, 3sets, 10reps
Deadlifts: 80kg, 3sets, 10reps
Calf Raises: 17.5kg DBs, 20reps, 3sets

03.06.2012
Shoulder Press: 15kg, 4 sets, 12reps
DB Side Raises: 7kg, 3sets, 10reps (Superset) Upright Row: 22.5kg, 3sets, 12 reps
DB Delt Row: 17.5kg, 3sets, 12reps

Abs Circuit: Incline Reverse Crunches, Crunches Oblique Twist



29.05.2012
Weighted Dips: 10kg, 3sets, 15reps
Flat DB Bench Press: (each side) 20kg, 22.5kg, 25kg, 12sets
Inclined DB Bench Press: (each side) 15kg, 17.5kg, 17.5kg, 12reps

Cable Bicep Curls, 8kg, 2 sets, 12reps
EZ-Grip Bar Bicep Curls: 20kg, 1set, 12reps
DB Bicep Concentration Curls, 10kg, 2set, 10reps
DB Hammer Curls, 10kg, 2set, 10reps



28.05.2012
Weighted pull ups(Neutral Grip): 8kg, 20reps, 15reps, 12reps
Wide Grip Lat Pulldown: 110lbs, 120lbs, 120lbs, 12reps
Bent Over Barbell Rows: 60kg, 3sets, 12reps

Triceps Pressdown: 18.75kg, 3sets, 12reps
Reverse Triceps Pressdown: 18.75kg, 3sets, 12reps
Weighted Dips: 10kg, 3sets, 15reps



27.05.2012
DB Delt Row: 17.5kg, 3sets, 12reps
Shoulder Press: 15kg, 4 sets, 12reps
Upright Row: 22.5kg, 3sets, 12 reps
DB Side & Front Raises: 6kg, 3sets, 10reps

Abs Circuit: Incline Reverse Crunches, Crunches Oblique Twist, Decline Crunches

23.05.2012
DB Pull Over: 15kg, 17.5kg, 22.5kg, 12reps
Wide Grip Lat Pulldown: 110lbs, 110lbs, 120lbs, 12reps
Bent Over Barbell Rows: 50kg, 50kg, 60kg, 12 reps
Pull Ups(Neutral Grip): 20reps, 15reps, 12reps, 30 secs rest between sets

Triceps Pressdown: 18.75kg, 3sets, 12reps
Triceps Pressdown with rope: 18.75kg, 3sets, 12reps
Weighted Dips: 8kg, 3sets, 15reps



22.05.2012
Flat DB Bench Press: (each side) 25kg, 25kg, 27.5kg, 12sets
Inclined DB Bench Press: (each side) 20kg, 20kg, 12reps, (dropset) 22.5kg to 17.5kg, 10reps to 8reps
Weighted Dips: 9kg, 3sets, 15reps
Inclined Diamond Push ups: 3sets, 30reps

EZ-Grip Bar Bicep Curls: 20kg, 2sets, 12reps (dropset) - 20kg to 15kg, 10reps to 5reps
DB Bicep Curls: 8kg, 2sets, 10reps (dropset) - 10kg to 8kg to 6kg, 8reps to 6reps to 5reps
DB Hammer Curls: 8kg, 2sets, 12reps



21.05.2012
Walking Lunges: 30kg, 3sets, 30reps
Leg Extension: 50lbs, 3sets, 15-18reps
Deadlifts: 60kg, 3sets, 15reps
Hamstring Curls: 55lbs, 3sets, 15-20reps



20.05.2012
DB Delt Row: 17.5kg, 3sets, 12reps
Shoulder Press: 15kg, 4 sets, 12reps
Upright Row: 22.5kg, 3sets, 12 reps
DB Side & Front Raises: 6kg, 3sets, 10reps

Abs Circuit: Incline Reverse Crunches, Crunches Oblique Twist, Decline Crunches



17.05.2012
Pull Ups(Neutral Grip): 15reps, 15reps, 12reps, 30 secs rest between sets
Wide Grip Lat Pulldown: 110lbs, 110lbs, 120lbs, 12reps to 10reps last set
Bent Over Barbell Rows: 50kg, 50kg, 60kg, 12 reps
Bent Over DB Rows: 25kg, 3sets, 10reps

Triceps Pressdown: 18.75kg, 3sets, 12reps
Skull Crusher (superset) Close grip Bench Press: 15kg, 3sets, 12reps


15.05.2012
Squats: 50kg, 55kg, 60kg, 15reps
Leg Extension: 50lbs, 3sets, 15-18reps
Deadlifts: 60kg, 3sets, 15reps
Hamstring Curls: 50lbs, 50lbs, 55lbs, 15-20reps




14.05.2012
Decline BB Bench Press: 50kg, 60kg, 70kg, 10-12reps
Incline BB Bench Press: 40kg, 40kg, 45kg, 10-12reps
Incline DB Flyes: 12.5kg, 3sets 10reps
Dips: 2sets, 15reps

Preacher Curls: 20kg, 2sets, 12reps
DB Bicep Curls: 10kg, 2sets, 12reps
Hammer Curls: 10kg, 3sets, 10reps


12.05.2012
Shoulder Press: 15kg, 4 sets, 12reps
DB Side raise(pre-exhaust)/Upright Row: 6kg, 3sets, 10reps (20-30secs) / 20kg, 20kg, 22.5kg, 12 reps
DB Delt Row: 15kg, 3sets, 12reps
Cable Rear Delt Row: 5kg, 7sets, 12reps

Abs Circuit: (start)90sec Plank, 60sec Side Planks - Reverse Crunches, Mountain Climbers, Crunches, Mountain Climbers, Oblique Twist(5kg) -  (end) 90sec Plank, 60sec Side Planks.



10.05.2012
Pull Ups(Neutral Grip): 18reps, 15reps, 10reps, 30 secs rest between sets
Wide Grip Lat Pulldown: 110lbs, 110lbs, 120lbs, 12reps to 10reps last set
Bent Over Barbell Rows: 50kg, 50kg, 60kg, 12 reps
Seated Cable Rows: 50kg, 3sets, 12reps
Cable Pullover: 30lbs, 7sets, 12reps

Triceps Pressdown: 18.75kg, 3sets, 12reps
Skull Crusher (superset) Close grip Bench Press: 15kg, 3sets, 12reps
Cable Overhead Extension: 6.25kg, 3sets, 10reps

Obliques Side Bend: 15kg, 3sets, 20reps
Hanging Leg Lifts: 3sets 15reps



09.05.2012
Inclined DB Bench Press: (each side) 20kg, 20kg, 12reps, (dropset) 22.5kg to 17.5kg, 10reps to 8reps
Flat DB Bench Press: (each side) 25kg, 25kg, 27.5kg, 12sets
Weighted Dips: 8kg, 3sets, 15reps
Cable Crossover: (each side) 8.75kg, 7sets, 12reps

EZ-Grip Bar Bicep Curls: 20kg, 3sets, 10reps
DB Bicep Curls: 8kg, 3sets, 10reps
DB Hammer Curls: 8kg, 3 sets, 10reps

Rest time 60-90secs between sets
Rest time 120secs between exercises



08.05.2012
Leg Extension: 50lbs, 3sets, 15-18reps
Leg Press: 130kg, 150kg, 200kg, 15reps
Squats: 50kg, 55kg, 60kg, 15reps
Deadlifts: 60kg, 3sets, 15reps
Hamstring Curls: 50lbs, 50lbs, 55lbs, 15-20reps
Leg Extension: 40lbs, 7sets, 15reps

10mins Brisk Walk, Level 5 on Treadmill

Rest time 60-90secs between sets
Rest time 120secs between exercises