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My Daily Exercise Routine

My Daily Exercise Routine

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Publicado porBilal
My Daily Exercise Routine - Till 9th August 2010, Monday
My Daily Exercise Routine - Till 9th August 2010, Monday

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Published by: Bilal on Aug 09, 2010
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10/25/2012

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NOTE: ALL REPS STATED ARE DOUBLES

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July 12, 2010: 09:00 - 10:30 pm (great weather)
Shoulder workouts:
Pushups: 11 and 7
shoulder ups: 6-10, 4-12, 5-10, 3.5-12, 4-10, 3.5-12 no break 2.5-10 no break 2-12
no break 2-10
Rear deltoids bend elbow: 8-8, 5-10, 6-8, 5-10, 6-8, 2.5-10 no break 2-8
Back deltoids curls: 10-8, 7-10, 9-8, 6-10 no break 5-8
Rear deltoids straight elbow curls: 6-6, 4-8, 6-6, 4-8, 5-6, 3.5-8 no break 2.5-6, 6-6
Heavily sweated

July 13, 2010: 10:00 - 11:30 pm (good weather but no air)
Shoulder workouts:
Pushups: 12 and 7
Front deltoids curls: 13-7kg wheel, 5-14kg wheel, 10-7, 4-14 no break 8-7
Front deltoids dumbbell curls: 5-6, 6-6, 4-8, 5-6, 5-8, 5-6,
Front shoulder rod closed grip pull-ups:
6-26, 8-20, 7-24, 7-26, 5.5-30, 4-32 no break 3-26, 10-14
Shoulder strengthen simple rod curls: 12, 15, 15, 15
Heavily sweated
Leg race: 20 and 15

July 15, 2010: 10:45 - 11:25 pm (hot and humid)
Abs day:
Pushups: 10, 8, 6, 5
Then:
- 20 leg races, 50 abd,
- 20 leg races, 50 abs,
- 15 leg race, 80 abs

July 17, 2010: 09:10 - 11:30 pm (hot weather humid but airy outside)
Chest day:
Pushups: 10, 5
Flat bench-press: 12-32, 8-36, 5-42, 3.5-46, 2.5-50
Incline bench-press: 6-36, 4.5-40, 3.5-40, 2.5-44
Incline dumbbell flies--s: 6-6, 4.5-8, 5.5-6, 2.5-8 no break 2-6
Flat dumbbell press: 8-10, 5.5-14, 6-10, 4-14, 3-14, 4-10,
Incline dumbbell press: 7.5-10, 3.5-14, 5-10, 3.5-14, 3.5-14, 2.5-14, 5.5-10, 3.5-14
flat dumbbell flies: 7-6, 2.5-8 no break 3-6, 3.5-8 no break 2.5-6, 2.5-8 no break 2-6,
2.5-8 no break 2-6, 2.5-8 no break 2-6

,>2 JOINED: 243 19th July 2010:

19 July 2010: Bicep Day; 08:00 - 09:45 P2
(Weather was hot and humid inside the gym, and outside it was very nice, pre rain)
Pushups: 9.5
Sitting barbell curls: 10 (2 plate dumbbell), 3(2.5 plate dumbbell) no break 4(2),
2.5(2.5) no break 3(2), 2(2.5) no break 2(2)
Standing rod curls: 5.5 (16g weight, heaviest rod), 8(10), 4(16), 2.5(20) no break
2(16) no break 2.5(10), 6(10)
Incline dumbbell curls: 6(1), 6(1.5), 3(2), 3(2), 6(8), 2.5(2)
Incline rod curls: 7(10kg weight, light rod), 8(10), 3.5(16), 4.5(16), 3.5(16), 2(20),
1(20)
Wrist curls biceps: 18(15kg weight), 10(15), 7(20), 6(20)
Abs: 50

July 20, 2010: tricep day: (very good weather post rain 25c temp)
Pushups: 11.5
Tricep curls face towards machine: 10-4plate, 4-5 no break 2-4, 3-5 no break1.5-4 no
break 3-3, 5-4
Tricep curls back towards machine: 5-4 nb 5-3, 4-4 nb 5-3, 4-4 nb 0.5-5 nb 4-3, 5-4
nb 5-3
Tricep curls straight back: 8-4 no breaks 6-3, 6-4 nb 6-3, 5-5 nb 3-4 nb 5-3
Standing tricep curls: 7-2plate dumbbell, 4-2.5, 5-2, 3.5-2.5 nb 1.5-2, 3-2.5, 5-2, 3-
2.5,
Laying straight elbow tricep curls: 5-6, 6-6, 5-6, 3-10, 3-10
Laying angled elbow tricep curls: 8-6, 8-6, 6-10, 5-10
Concentration curls biceps: 7-1.5, 4-2, 3-2 nb 4-1.5, 3-2 nb 3-1.5
Tricep pushups: 8, 6, 6, 5
wrist curls tricep: 15-10kg 4'' rod, 8-10 4'', 9-15wrisr rod nb 5-10, 5-20 nb 3-15 nb
2-10 nb 5-5

July 21, 2010: back day: (08:00 Ղ 10:30 PM) ,ood cooly weather but no air
No pushups:
Chest side ups wide grip: 12-6, 7-8 nb 6-7, 4-8 nb6-6
Back side ups wide grip: 8-6, 5-7, 4-8, 10-5, 7-8 nb 3.5-7
Chest side ups closed grip: 12-4plate wrongly wide grip, 10-4, 10-6, 5-8 nb 3-7, 5-7
nb 6-6,
Back machine up grip: 12-3plate nb 8-4, 6-5 nb 5-6, 6-6
Back machine low grip: 10-4 nb 8-5, 7-6 nb 6-5, 6-7 nb 6-4
Sitting back forward: 8-5, 7-6, 6-7, 5-8, 4-8 nb 6-6
Back dumbbell extension: 6-2plate dumbbell, 6-2, 6-2, 6-2, 5-2.5, 4-2.5
Laying back dumbbell curls: 8-2.5, 8-2.5, 7-3, 7-3
Back pushups: 10-20kg weight, 9-20, 8-30, 6-30
Back pushups rod: 10-20, 10-26, 6-30, 8-30
Abs: 60

July 22, 2010: Thursday; good weather cooly type and a bit airy too
Shoulder day:
Pushups: 10
Shoulder dumbbell ups: 7-2, 5-2, 4-2, 3-2.5, 2-2.2
Military reps front on machine: 10-7plate, 5-10, 5-12, 3.5-14 nb 2-8
Military press back on machine: 7-8plate, 5-10, 5-12, 3.5-14 nb 2-8
Rear deltoids bend elbow: 10-1.5, 8-1.5, 3-2, 5-1.5, 5-1.5, 5-1.5
Back deltoids bend back: 6-2, 4-2, 7-1.5, 4-2 nb 3-1.5
Rear deltoids curls straight elbow: 6-1, 6-1, 3.5-1.5, 3-1.5 nb 2-1
Front deltoids plate curls: 6-10kg plate, 5-10, 6-10, 4-15, 3-15, 4-15,
Shoulder ups: 5-20, 5-20, 5-20, 5-20 (rod was a bit heavy)
Simple rod shoulder stretch: 12, 12, 12
Abs: 40
July 26, Monday: Chest Day (,ood nice cloudy and airy weather but hot and humid
inside the ,ym)
Pushups: 8.5
Bench-press: 12-30 rod was heavy at least 13-15 kg, 5-40, 3.5-40, 4-50(with help),
and 3.5-40 (28reps)
Incline bench-press: 7.5-30, rod was again heavy at least 13 to 15 kg compared to the
home rod which is just 8-9 kg, 4-40, 5-40, 3.5-50 with help, 3-30 (23 reps)
Flat dumbbell press: 6-2, 4.5-2.5, 3.5-2.5, 2-3, 1.5-3, (17.5 reps)
Incline dumbbell press: 5.5-2, 5-2, 3.5-2.5, 3-2.5, and 3-2.5 (20 reps)
Machine close: 6-6plate, 6-7, 4-8, 8-6 nb 8-5 nb 2-8 (34 reps)
Machine wide: 5-2, 5-2, 5-2, 7-2, 5-2, 5-2 (32)
Flat dumbbell flies: 8-1, 3-1.5, 3-1.5, 3-1.5, 5-1 (22)
Incline dumbbell flies: 7-1, 3-1.5 nb 2-1, 3-1.5 nb 2-1, 3-1.5 nb 2-1 (22)
Pullover: 10-2, 9-3, 4-4, 4-4 (27)
Abs: 50
July 27, Tuesday (The Night of Shabb-e-Barat): Bicep Day (Beautiful, very beautiful
weather airy cloudy 25c but tremendous, a little bit of cooly inside the gym too)
Pushups: 8.5
Bicep flat db curls: 10-2, 4-2.5, 3-2.5, 4-2 (21)
Flat rod curls: 10-10 (heavy rod), 5-16, 3-20, 2.5-20, 2-20 nb 2.5-16 nb 4-10 (29)
Incline db curls: 7-1.5, 2.5-2, 5-1.5, 2-2 nb 3-1.5, 1-2 nb 4-1.5 (24.5)
Incline rod curls (light rod): 6.5-10, 6.5-10, 5-10, 6-10, 6-10, and 7.5-10 (37.5)
Concentration curls: 2-1.5, 5-1, 7-1, 5-1, 5-1, and 4-1.5 (28)
Wrist curls upwards: 20-15, 9-20, 6-20, 4-25, 3-25 nb 3-15 (45)
Abs: 100
July 28, Wednesday: Tricep Day (good nice airy weather but less than as compared to
the yesterdaysՈ)
Pushups: 7 at gym and 8 at home half an hour before
Front tricep machine: 8-4, 5.5-4, 6-4, 1.5-5, 2.5-4 (23.5)
Back tricep machine: 6.5-4, 5.5-4, 6-4, 5.5-4 (23.5)
Bend back tricep machine: 10-4, 7.5-4, 4-5, 4-5 (25.5)
Standing triceps dumbbell falls: 6-2.5, 5-2.5, 5-2.5, 3-3, 2.5-3, 2-3 (23.5)
Laying straight elbow: 6-6kg with light weight rod, 4.5-6, 5.5-6, 2-10, 2-10, 1.5-10
(20.5)
Tricep pushups: 5, 5, 5.5, 5 (20.5)
Then:
Abs 50, leg race 15, abs 50 and then again 12 leg race and thatՈs it!!!! (127)
July 29, Thursday: back day; (weather is fair not too hot and not humid but heat is
rising especially inside the gym)
Pushups: 8
Chestups widegrip: 13-7, 8-9, 5-10 no break 7-7 (33)
Backups widegrip: 8-7, 5-8, 5-8, 7-7 (25)
Chest ups closed grip: 9-7, 6-8, 5-9 no break 5-7 (25)
Machine back extension upper back: 10-7, 6-8, 5-9, 5-10 nb 5-7 (31)
Back extension dumbbell: 8-2, 8-2, 7-2.5, 6-2.5 (28)
Machine back extension lower back (with lower grip): 6-7, 7-7, 6-8, 7-8 (26)
Backups: 10-20kg closed grip, 6-30 closed grip, 7-30 widegrip, 7-30 widegrip (30)
Back strength: 10-20 (10)
July 30, Friday: shoulder day: (weather was hot and humid) 10:45 PM Ղ 12:45 AM @
Home
Pushups: 10
Military press forward:5-30, 4-30, 3-30, 2.5-30 nb 2-26 all reps are at low intervals
(16.5)
Military press backwards: 3-30, 3-30, 3-30, 4-26, and 4-30 nb 2-26 (19)
Shoulder curls: 5-10, 5-10, 3.5-12, 3-12, 3-12, 4-10 (23.5)
Rear deltoids double ups: 7-8, 6-8, 6-8, 3.5-10, 3-10 (25.5)
Rear deltoids single ups: 5-8, 5-8, 5-8, 5-10 (20)
Bend back deltoids curls: 7-10, 6-10, 5-10, 3-12, and 3.5-12 nb 2-10 (26.5)
Front deltoids curls with plate: 5-14kg plates, 5-14, 5-14, 5-14 (20)
Shoulder ups with long rod close grip: 5-32, 5-26, 6-26, and 5-26, 5-26 (31)
Shoulder up twist long rod wide grip: 8-32, 12-32
Simple rod curls: 15, 15, and 20

AU,UST 03, MONDAY: CHEST DAY: weather was airy and good inside the gym: 08:05
PM Ղ 10: 15 PM
Pushups: 10
Flat Bench-press: 12-30, 8-40, 5-50, 5-50 (30)
Incline Bench-press: 6-40, 6-40, 3-50, 3-50 (18)
Incline dumbbell press: 10-2, 7-2.5, 5-3, and 4.5-3 (26.5)
Flat Dumbbell press: 5.5-2.5, 6-2.5, 4-3, 3.5-3, (19)
Machine close: 10-7, 6-8, 4-9, 7-7, 3-10 (30)
Flat bench flies: 5-1.5, 5-1.5, 5-1.5 no breaks 5-1 (20)
Incline Bench flies: 5-1.5, 2-2 no breaks 2-1.5, 1-2 no break 2.5-1.5, 1-2 no break 2-
1.5 no breaks 3-1 (18.5)
Cable crossovers: 6-2, 6-2, 6-2, 2-3 no breaks 3-2, 5-2, 2-3 (30)
Pullover: 9-3, 6-4, 5-4, 5-4 (25)
Aug 03, Tuesday Bicep Day: 08:00 Ղ 10:00 PM (fair weather not too bad)

Pushups: 9.5
Bicep dumbbell curls: 9-2, 4-2.5, 3.5-2.5, 3-2.5 nb 2-2 (21.5)
Bicep rod curls: 7-16, 7.5-16, 5-20, 4-20, 3.5-20---all with heavy rod (27)
Incline dumbbell curls at sitting bench: 9.5-1.5, 9.5-1.5, 4-2, 3.5-2 nb 4-1.5 (30.5)
Incline rod curls at sitting bench: 10-10, 5-16, 4-16, 3-20, 5 with help, 2.5-20, 5
with help----all with light rod (24.5)
Wrist bicep curls: 10-20, 9-20, 2.5-25, and 4.5-25 nb 1.5-20 nb 2-15 (29.5)
Concentration curls: 6-1.5, 6-1.5, 4-1.5, 2.5-2, 2-2 (20.5)
Abs and lower abs: 50 abs, 15 leg race, 50 abs and 12 leg race (127)
Aug 04, 2010; WED Tricep Day: weather was not bad as outside the gym but hot and
humid inside the gym, 08:30 Ղ 10:15 PM
Pushups: 9.5
Tricep curls front: 9-4, 5.5-4, 5-4, 5-4, 2-5, 2-5, very less break was taken between
sets (28.5)
Tricep curls back: 7-4, 6-4, 5.5-4, 5-4, 2-5, 2.5-5, again less intervals exists between
sets (28)
Tricep curls bend back: 10-4, 8-4, 4.5-5, 4.5-5, 5-5 (32) less intervals
Standing tricep dumbbell falls: 6-2.5, 5-2.5, 4.5-2.5, 3-3, 2.5-3, 2.5-3, 2-3, (25.5)
less intervals
Laying tricep curls straight elbow: 2-10, 7-6, 6-6, 6-6, 3-10, 4-10, 4-10 5 with help,
(32), with heavy rod
Tricep pushups: 4, 4, 4, 4, 4.5 (20.5)
Wrist triceps curls: 10-20, 8-20, 6-25, 5-25, 4-25 nb 2-20 nb 3-15 (38), less
intervals
Upper and lower abs: 60 abs, 12 leg race, 50 abs and 12 leg race (134)
Aug 05, THURSDAY: BACK DAY (not bad weather outside the gym but was hot and
humid inside the gym) 08:05 PM Ղ 9:15 PM
Pushups: 9
Checstups widegrip: 10-8, 8-10 wh, 4-8 wh nb 1.5-8 (23.5)
Backups widegrip: 8-8, 8-8 wh, 8-8, 4-10 (28)
Chestups widegrip: 8-7, 6-8, 6-9 wh, 6-7 (26)
Upper back extension machine: 10-7, 8-8, 5-9, 5-10 (28)
Dumbbell back extension: 8-2.5, 7-2.5, 6-2.5, 5-2.5 (26)
Back pushups: 10-30 widegrip, 10-30 widegrip, 10-30 cg, 8-30 cg (38)
Back strength: 10-20, 10-20, 8-20 (28)
TodayՈsՈ the record short time taken to do the back game i.e., 35 to 40 minutes
AU, 06, THURSDAY: Shoulder Day: (Rainy Weather outside but hot and humid inside
the gym) 08:05 PM Ղ 09:55 PM
Pushups: 10
Military press upfront: 6-20, 5-20, 2.5-30, 2-30 all with light rod (15.5)
Military press backup: 4.5-20, 4.5-20, 4-20, 2-30, 2-30 (17)
Shoulder ups: 4-2.5, 3-2.5, 2.5-2.5, 3-2.5, 1.5-3, 1-3 (15)
Rear deltoids curls: 9-1.5, 8-1.5, 7-1.5, 7-1.5 (31)
Rear deltoids curls singles: 6-1.5, 6-1.5, 6-1.5, 6-1.5 (24)
Back deltoids curls: 8-1.5, 5-2, 4-2, 4-2 (21)
Shoulder ups from back side and close grip: 5-30, 5-30 (10)
Front deltoids plate curls: 7-10, 6-10, and 6-15, 6-15 (25)
Shoulder pushups: 6-20, 6-20, 5-20, 4-20 all with light rod (21)
Simple rod shoulder curls: 8, 8, and 8 all with heavy rod (24)
AU, 09, MONDAY: CHEST DAY: WEATHER WAS HUMID INSIDE THE ,YM AND OUTSIDE
WAS ALSO HUMID THOU,H CLOUDY 08:15 Ղ 10:15 PM
Pushups: 10 (10)
Flat bench-press: 12-30, 8-40, 5-50, 5-50 light rod was used (30)
Incline bench-press: 10-30, 5-40, 3-50, 2.5-50 light rod was again used (20.5)
Incline bench dumbbell press: 7-2.5, 5-3, 2.5-4, 2.5-4 (17)
Flat bench dumbbell press: 4-3, 4-3, 5-2.5, 5-3 all with help (18)
Machine rows: 10-7, 7-8, 6-8, 8-7 (31)
Cable crossovers: 12-2, 12-2, 3.5-3, 5-3 (32.5)
Incline bench flies on machine: 5-3, 5.5-3, 4.5-3, and 4.5-3 (19.5)
Pullover: 10-3, 7-4, 6-4, 5-4 (28)
Leg race: 15 (15)
Abs: 50 (50)
AU, 10, TUESDAY: BACK DAY:




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