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heliumduck

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today jurong safra

 

seated shoulder press

bar x 12 x 2

25kg x 12 x2

45 kg x 10 x 2

 

DL

50kg x 12 x2

75kg x 12 x 2

95kg x 12 x 2

 

db rear delt flye

4kg x 12 x 2

8kg x 12 x 3

12 kg x 12 x 2

12kg x 12 + 4 kg x 20

 

t bar row, makeshift t bar

15kg x 12

20 kg x 12

30kg x 12

 

50kg x 12 x 2

50kg x 12 + 15 kg x 15

 

cable row, back tired liao

33kg x 10

47kg x 10 x2

57kg x 10 x2

 

hammerstrength iso lat pull down

20 kg x 10 x 3

25kg x 10 x 2

 

smith machine squat

60 kg x 10 x 5

 

ab work

 

 

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On 13/03/2016 at 9:29 PM, xydboy said:

Shoulders back day? Wow, shoulder press, 45kg per side or inclusive of bar? 

wah first post, xia suay me ><"
total weight, shoulder injury leh mr xyd....

 

11 hours ago, sayfirst said:

Why your increase in weight quite drastic after each set ah

like which one?

 

14 March
14 kg pull over, 4 sets of 10

 

stretch, off to find my muscle relief therapist !

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1 hour ago, heliumduck said:

wah first post, xia suay me ><"
total weight, shoulder injury leh mr xyd....

 

like which one?

 

14 March
14 kg pull over, 4 sets of 10

 

stretch, off to find my muscle relief therapist !

 

Like for most exercises; seated shoulder press 25kg increased to 45kg, 75 to 95 for deadlift. 

 

What's your goal?

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17 hours ago, sayfirst said:

 

Like for most exercises; seated shoulder press 25kg increased to 45kg, 75 to 95 for deadlift. 

 

What's your goal?

 

Most of the 1st sets are actually warm up sets, to prepare for the actual weight you can actually carry

We dont start with the heaviest weight we can carry, very prone to injury

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15 march

 

db chest press

14kg x 15 x 2

20kg x 12 x 2

24kg x 12 x 3

28 kg x 10 x 2

 

incline db chest press

10kg x 15 x 2

14 kg x 12 x 3

i think im missing something here, but i cannot remember liao =(

 

incline fly + parallael close grip

10 + 10 x 3

 

tri kick back

8kg x 15 x 3

 

cable pull down

20 kg x 12  x 3 standing

10 kg x 20  x 3 [ tried to follow that korean guys's IG, SIBEH not easy sia, https://www.instagram.com/p/BC7y04pLNBJ/?taken-by=sangwonlife ]

 

cable push down

20 kg x 12  x 3

 

50 pushups, IPPT sure fail liao at this rate

Edited by heliumduck
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15 hours ago, Sport-coholic said:

Thank god, MR already.

lets not digress hahahaha ! give you are not N.A.

 

15 march

over head squat
bar x 15 x 2
30 kg x 15 x 2
50 kg x 10 x 3

 

front squat
70 kg x 12 x 3

 

while waiting for the leg press -__-"""

back extension
15 x 3

leg curl machine
27.5kg x 12
42.5 kg x 10, too much
37.5 x 12 x2
37.5 x 12 + 17.5kg x 20

 

leg press
80kg x 12
160kg x 12 x 3

 

leg extension machine
37.5 x 12 x 3
37.5 x 12 + 17.5kg x 20

 

first time in a  lo...ong time back on the isolation machines and leg presses
 

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1 hour ago, heliumduck said:

lets not digress hahahaha ! give you are not N.A.

 

15 march

over head squat
bar x 15 x 2
30 kg x 15 x 2
50 kg x 10 x 3

 

front squat
70 kg x 12 x 3

 

while waiting for the leg press -__-"""

back extension
15 x 3

leg curl machine
27.5kg x 12
42.5 kg x 10, too much
37.5 x 12 x2
37.5 x 12 + 17.5kg x 20

 

leg press
80kg x 12
160kg x 12 x 3

 

leg extension machine
37.5 x 12 x 3
37.5 x 12 + 17.5kg x 20

 

first time in a  lo...ong time back on the isolation machines and leg presses
 

Try to hit more for leg extension, I believe you can hit higher intensities. Just got to push harder.

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1 hour ago, heliumduck said:

you too kind...

 

technique and slo mo session

various stuff

 

today i tried db press with my legs on the bench ... wah hard sia :(

Cause your leg curl and leg extension are quite similar. In actual fact, the knee extensors (quads) tend to be a lot more powerful than the knee flexors (hamstrings), possibly due to the structural differences of the muscles.

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23 hours ago, xydboy said:

Cause your leg curl and leg extension are quite similar. In actual fact, the knee extensors (quads) tend to be a lot more powerful than the knee flexors (hamstrings), possibly due to the structural differences of the muscles.

YES COACH !

 

19 march

front squat
30 kg x 15 x 2
50kg x 15 x 4

 

back squat
70kg x12 x2
80kg x 12
85 kg x 8 x2
90kg x 8 x2

 

leg extension , can't recall liao, estimated
40kg x 12 x 2
50 kg x 12 x 2
60 kg x 8 x3
60 kg x 8 + 30 kg x 20

 

leg curl , can't recall liao, estimated
40 kg x 12 , not very happy my form. back keeps popping off the chair
30 kg x 12 x 2
40 kg x 12
35 kg x 8 x3
35 kg x 8 + 15 kg x 20

 

db chest press, legs on bench
10 kg x 12 x3

 

some pull and lunges superset

 seriously cannot recall my leg machines numbers

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53 minutes ago, xydboy said:

Depends on individual training. I sometimes don't really like to go pyramids or multiple sets with differing weights. Very hard to keep track on my phone cause I tend not to type a lot in my logsheet. Moreover I only have like 3-5 sets for an exercise, so I don't really have much room for pyramids.

 

im not exactly at the stage to go and pia hahaha, im not 25

im definitely at the ," i need to do this better and right" , stage, so im spending more time at a lighter weight

 

actually the squat and db press already PR-ed. i have not been able to go beyond 60kg back squat for almost whole of last year, well mainly 2nd half
not much DL involved atm and abit lacking in the back.

shoulders are a growing priority, arms and flat hahahaha

 

i dont use logsheet/phone... i use my NO-filled lousy head LOL

 

i agree, tonight, on the machines the light weight sets felt waste of energy, but i personally do not like the hammer strength machines for legs

i can't fit into it very well, well im so short the chair and handlebars maxed out its adjustments liao, to me.

 

if i would to dodge the issue abit (abit only),  i would say my warm up is about 2-3 sets, that makes my training set about 5 sets.

i guess i will/should be moving to the moving 12 x 5 type of training soon.

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finally after a sickly week,
my first proper workout

 

overhead squat
20kg x 12 x 2
30 kg x 10 x 2
50 kg x 6 x 2

my OHS abilities are clearly limited by my OHP abilities, which is my weakest of all

 

db chest press
14 kg x 15
20 kg x 15
24 kg x 10 x 5

 

incline db press
14kg x 10 x 4

 

single arm chest press mahcine
20 kg x 12 x 2
30 kg x 10 x 2, heavy , need to drop weight next time

 

leeg press
80 kg x 12
160 kg x 12 x 2
200 kg x 10 x 3

 

calve raise
40 kg x 10 x 2
80 kg x 10 x 2, too heavy

 

box jump x 50

ab work

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I am missing a chest day entry

27 March

Pull ups
10,10,9,8

T bar row..
35kg x 10 x 2.. Heavy
25 kg x 12 x 4

Db bicep curl
7.5 kg x 15 x4

Tri kick back
7.5 kg x 12
10 kg x 12
10 kg x 12
7.5 kg x 12

Cable tri push down
27.5 kg x 10 x 4

Single arm tri pulldown . cable
7.5 kg x 10 x 4

Bicep curl machine
10++ kg x 15 x 4

Cybex machines are one chim machine to use lol


Today

Pull up
10
+5kg x10 x 4
+10 kg x 6 x 3

Bb bent over row
35kg x 12 x2
50 kg x 10 x 3
I hope I'm doing them right on the bent over rows...

Ezbar curl
+10 kg x 10 x 4
+ 20 kg x 8 with spot... Too heavy
+15 kg x 6 x 3 with spot

Lat pull down
45 kg x 10 x 4..
Bar didn't touch the chest... But close enough...

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  • 3 weeks later...
  • 2 weeks later...
did 1 gym session in BKK last week thats about it
the 41 degree weather was too hot
 
tonight
 
1 arm db row
14 kg db x 15
24 kg db x 15
30 kg db x 10 x 3
 
bb bent over row, i really suck at this IMO
40 kg x 15
60 kg x 10 x 2
40 kg x 15 x 2
 
low row
40 kg x 10 x 2
30 kg x 10 x 3
 
standing db bi curl
14 kg x 12 x 2
16 kg x 12
16 kg x 3, 14 kg x 4 , failed
 
cable bi curl
7.5 kg x 15 x 3
 
single arm cable bi curl
5kg x 12 x 2
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23 hours ago, heliumduck said:

fronst squat

bar x 15

30kg x 15

40kg x 15

 

squat

60kg x 12

80 kg x 12

100 kg x 6 x3 with belt, BOY iits heavy

 

my squats feel wobbly, s***

 

box jump

25 x 2

You can try mixing box jump with the very heavy squats (eg 1 set of super heavy squats followed by a set of box jumps). Tapping on the post-action potentiation effect..

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1 hour ago, xydboy said:

You can try mixing box jump with the very heavy squats (eg 1 set of super heavy squats followed by a set of box jumps). Tapping on the post-action potentiation effect..

 

less chim terminology please......

100kg is not great form but I'm moving up at least, hahaha don't SUPER HEAVY squat can ?

 

today

shoulders

 

seated db pres

14 kg x 15

20 kg x 12

14 kg x 12, wobbbly

22kg x 12 x 4

 

standing lat raise

10 kg x 12 x 4

 

BB front raise

bar (20kg) x 12 x 4

 

rear db fly

10 kg x 12 x 4

 

have been waking up late, reaching the gym late and socialising, eyes are tired, slept late as well
not productive at all at the gym

 

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DL from someone's left over BB
42.5 kg x 20 x 3

front squat @bar only x 20

bench
40 kg 50kg x 12
60 kg x 12  x3

DL
60 kg 70 kg 80kg x 6
100 kg x 6 x 3 :)

box jump
30 x 2

pushup and practice front lever

kb press
8 kg x 50, more like 10 x 5 with a breather in between
not a full rest between sets

 

Edited by heliumduck
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pullup
hit ~40 reps, lost count but about 30+++

 

behind head lat pulldown

40 kg x 12 x 3, was waiting for cable row

 

YAY CABLE ROW, lovely safra gyms LOL

47, 57, x12

67 x 12

77kg x 12 x 2

 

low row

20 kg x 12

30 kg x 12

40 kg x 12 x2

 

t bar row

20 kg x 12

40 kg x 12

50 kg x 12 x 2

 

ab work

 

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  • 2 weeks later...

just when I was getting back momentum from my travels to gym again
bang, down with injury, suppose to cool it for 14 days, but you know on day 12th....

 

pull up: hit 50

 

bb press

25 kg x 10 x 2

 30 kg x 10 x 2

 

straight arm pull down

22.5kg x 10 x 2

27.5kg x 10, form not too good

25kg x 10 x 2

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pullups : hit 50
 
isolate high rows
20kg, 30kg x3 , 10 reps each
 
t bar row
20 kg x 10
40 kg x 10 x 2
 
suppose to bench, but decided to choose cablr row instead as both freed up at the same time and gym was closing
 
cable rows
47kg x 10 x2
57 kg x 10
57 kg x 10 + 37kg x 20
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3 hours ago, heliumduck said:
pullups : hit 50
 
isolate high rows
20kg, 30kg x3 , 10 reps each
 
t bar row
20 kg x 10
40 kg x 10 x 2
 
suppose to bench, but decided to choose cablr row instead as both freed up at the same time and gym was closing
 
cable rows
47kg x 10 x2
57 kg x 10
57 kg x 10 + 37kg x 20

Maybe good to start light and less, but eventually I would up the T bar rows intensity and add in bend over rows as well.

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22 hours ago, xydboy said:

Maybe good to start light and less, but eventually I would up the T bar rows intensity and add in bend over rows as well.

 

sifu, T bar row is using a BB and a V handle from the floor leh,
not a proper station

 

I dunno how to do bend over that zai yet

 

Maybe good to start light and less = referring to what ?

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2 hours ago, heliumduck said:

 

sifu, T bar row is using a BB and a V handle from the floor leh,
not a proper station

 

I dunno how to do bend over that zai yet

 

Maybe good to start light and less = referring to what ?

Not sure if your gym have that equipment. There are some gyms wth the anchor on the weight plates. It enables people to do a T bar row with the anchor. Just google t bar row anchor for a picture of it. When I mentioned start light and less was referring to the t bar row. If you can do deadlifts and squat decently (given that amount of weight that you lift), then I'm sure you would be able to do a bend over row. The essence lies in the hip hinge. So it should be alright for you, unless you haven't been hip hinging for your squats and deadlifts. Google hip hinge for a picture or video on it.

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On ‎23‎/‎5‎/‎2016 at 0:39 AM, xydboy said:

Not sure if your gym have that equipment. There are some gyms wth the anchor on the weight plates. It enables people to do a T bar row with the anchor. Just google t bar row anchor for a picture of it. When I mentioned start light and less was referring to the t bar row. If you can do deadlifts and squat decently (given that amount of weight that you lift), then I'm sure you would be able to do a bend over row. The essence lies in the hip hinge. So it should be alright for you, unless you haven't been hip hinging for your squats and deadlifts. Google hip hinge for a picture or video on it.

 

my gym no have, only SAFRA have, the most proper T BAR MACHINE set up is in TPY, tampines also have

most commonly I use safra TPY t bar row

 

ok noted that T bar row 20kg 40 kg is an alright working range

 

bent over row essence in hip hinge meh ?

 

in other news...........

 

50 pullups
 
db chest press
16 kg x 12
24 kg x 12 x 3, wobbly
 
incline db chest press
14 kg x 12 x 3
 
exercise A: bosu ball, round side face up, stand with 1 leg
the other off the ground, hands, freely floating downwards, bent forward,
back leg up, ya haha
 
exercise A alternating x 5 + 7.5 kg cable flies top down x 12 x 3 sets
 
exercise B: bosu ball flat side up, stand with feet over each handle, aim to stay still
hold the core tight, control the wobbling, aim for as little wobble as possible
 
Exercise B 30 sec + 20 pushups x 3 sets
 
leg raises x 12 x 3
 
wipers x 6 x 3, ouch ><
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squat
40 kg x 10
50kg x 10
70 kg x 10
80 kg x 10 x 3

overhead squat
bar, 10 x 4

facepull
10 kg x 10 x 5

bb shoulder press
30 kg x 10 x 3
right shoulder feeling sore, had a soft clicking sound at the top of the right front pec
probably still tight from previous days

feeling sore all over actually,
did some static hangs, stretching and such....

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overhead squat

overhead squat
bar x 15
30kg x 15
40 kg x 15

squat
60 kg x 10
70 kg x 10
80 kg x 10 x 5
90kg x 6 x 3

front squat
20 ,10, 10 ,10

kettle bell double press, my variation is like doing an arnold press with KBs
starting with the KB infront, palm facing me and twisting out as i push upwards

db lat raises
8 kg x 10
10 kg x 10 x 4
12 kg x 6 x 3

even with adipowers and a belt on for 80 kg onwards, it seems
really hard and my lower back was starting to ache big time
i guess my cores tired

the aim for pump out 50 front squats a a drop/burn set
as it turns out after the 1st 20 my lower back CMI liao
but i continued anyway taking longer breaks
its amazing how i took 1 hour to complete my squats

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behind the head lat pulldown
15kg x 15 x 3

over head squat
30 kg, 30kg, 40 kg x 12

pullup
45

WG parallel grip pullup, the handles on the most-outside of the pullup rack
6 x 5

bench
50 kg x 12
60 kg x 12 x 2
70 kg x 8

15 degree inlince db chest press
16 kg x 12
24 kg x 12 x 3

12 kg seated db bi curls x 12 x 4

ez bar bi curls +5kg plate
12 x 4

cable flies
7.5 kg x 12
10kg x 12 x 2
12.5 kg x 12 x 2 , not too happy with this weight, maybe cause im tired so can't squeeze much

on a back extension chair/machine, 12 reps each
back extension, right oblique crunch, left oblique crunch, crunch on a back ext chair x 2
crunch on a back ext chair, left oblique crunch, right oblique crunch, back extension, x 2

ab work

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shoulder bb press
30kg x 12

 

shoulder bb press
30kg x 12  + +60kg trap bar DL x 12
40kg x 12  + +80kg trap bar DL x 12
40kg x 12  + +80kg trap bar DL x 12
40kg x 12  + +80kg trap bar DL x 12

 

no idea of the trap bar weight itself.
cant do 50 kg, right shoulder clicking.... not gonna push it

 

cable side raises
7.5kg x 12 x 4

 

cable front raises
12.5kg x 12 x 4

 

seated db shoulder press
20 kg x 10 x 3

 

upright row on EZ bar
+10 kg x 12
+20kg x 12 x 3

 

kettlebell press
8kg x 10 x 5

 

 

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  • SAFRA mount faber !

    doubble press, you hold the db together in the centre of your chest and press up
    note sure what the correct name is, but was told its a inner double press
    22.5kg x 10 x 4

    db chest press
    22.5 x 10
    27.5 x 10 x 3

    db flies
    10 kg x 10 x 4

    cable flies
    10 kg x 10 x 3 , top down
    7.5 kg x 10 x 3 , bottom up
    12.5kg x 10 x 3 level

    crunch machine
    +10 kg x 10 reps, 3 sets
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TF SUNTEC !

my god what a @#%@#$@#$ crowd !!!

 

1 OCS top percentile eye candy, doing claves raises at 120kg on the smith machine

ANYWAY ...

 

16 kg db chest press

12 x 4

 

pull up - 48

WG parallel grip pull up, 10, 8 ,8, 8

 

lat pull down, I dunno how to read the TF hammerstrength machines

resistances level - 33  x 12 x 2

40 x 12

47 x 12

 

dual pulley cable row, again I dunno how to read the resistance, about the same s the lat pull down

33  x 12 x 2

40 x 12

47 x 12

 

one of the back isolation machines

#forgot ><

 

another lat pull down machine with independent pulleys per side

both hands - 18 kg x 10

alt hand - 14 kg x 10 x 2

both hands -- 16 kg x 10 , 18kg was abit hard.

 

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db chest press

14kg x 12

18kg x 12

26kg x 10 x 2

28kg x 10 x 2

 

incline press

12kg x 12

16kg x 12

18kg x 10

20 kg x 10 x 2

 

flat chest fly

8kg x 10 x 4

 

cable flies

topdown

7.5kg x 10

10kg x 10 x3

 

bottom up

10kg x 10 x3

 

level

10kg x 10 x3

 

tri pull down

15kg x 10

20kg x 10

22.5kg x 10 x2

 

face pull

12.5kg x 10 x3

 

chest press machine

20kg x 10 x 3

 

by this time i was just mucking around waiting for time to pas.....

 

tricep press machine

forgot the weight. 10 reps x 3

 

pec deck

forgot the weight. 10 reps x 3

 

ab work

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over head squat
bar x 12
30 kg x 12
40 kg x 12

 

pullups - 50

 

seated db press
17.5 kg x 10
22.5 kg x 10 x 3

 

upright row
30 kg x 10
switched to ez bar +10kg each side x 10 x 3

 

db lat raise
10 kg x 10 x 3

 

swam 8 laps... in a loooooong time
almost died duriong cardio LOL

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Guest myself la

over head squat
bar x 10
30kg x 10
40 kg x 10

back squat
60 kg x 10 x 5

front squat
40kg x 10 x 4

cable rear delt fly + pushup
7.5kg x 10 + 20 push up x 3

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