Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 9 of 9
  1. #1
    Hikaru Genji rhyfelwr's Avatar
    Join Date: Apr 2012
    Location: QLD, Australia
    Stats: 6'0", 175 lbs
    Posts: 6,811
    Rep Power: 7767
    rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000)
    Visit rhyfelwr's BodySpace
    rhyfelwr is offline

    A Rejects Log - Rhyfelwr

    My workout log

    Current Split
    Day1 - Chest and Back
    2 - Legs
    3 - Arms

    Current Stats

    70kg

    Bench Press - 90kgx1
    Squat - 130kgx1
    Deadlift - 150x1

    Powerlifter/Athlete
    Reply With Quote

  2. #2
    Hikaru Genji rhyfelwr's Avatar
    Join Date: Apr 2012
    Location: QLD, Australia
    Stats: 6'0", 175 lbs
    Posts: 6,811
    Rep Power: 7767
    rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000)
    Visit rhyfelwr's BodySpace
    rhyfelwr is offline
    Day 1 Chest and Back
    24/April/2012

    Weight - 70kg

    Key - A1 = first exercise in superset A2 = second

    A1) Pullups
    Set 1 - Bodyweight x 1 rep 15 sec concentric and eccentric
    Set 2 - Bodyweight x 1 rep 16 sec concentric and eccentric
    Set 3 - Bodyweight x 1 rep 17 sec concentric and eccentric

    A2) Chest Dips (Leaning forward)
    Set 1 - Bodyweight x 1 rep 15 sec concentric and eccentric
    Set 2 - Bodyweight x 1 rep 16 sec concentric and eccentric
    Set 3 - Bodyweight x 1 rep 17 sec concentric and eccentric

    B1) Barbell Bench Press (Flat Bench)
    Set 1 - 50kg x 12 reps
    Set 2 - 55kg x 10 reps
    Set 3 - 55kg x 10 reps

    B2) Dumbell Flyes (Flat Bench)
    Set 1 - 10kg x 12 reps
    Set 2 - 10kg x 12 reps
    Set 3 - 10kg x 12 reps

    C1) Pulldowns
    Set 1 - 35kg x 12 reps
    Set 2 - 35kg x 12 reps
    Set 3 - 35kg x 12 reps

    C2) Behind Neck Pulldowns
    Set 1 - 35kg x 12 reps
    Set 2 - 35kg x 12 reps
    Set 3 - 35kg x 12 reps

    * C2 reps should be in the 15-20 rep range will ammend next workout

    D) Facepulls (low pulley)
    Set 1 - 12.5kg x 12 reps
    Set 2 - 12.5kg x 12 reps
    Set 3 - 12.5kg x 12 reps
    Reply With Quote

  3. #3
    Hikaru Genji rhyfelwr's Avatar
    Join Date: Apr 2012
    Location: QLD, Australia
    Stats: 6'0", 175 lbs
    Posts: 6,811
    Rep Power: 7767
    rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000)
    Visit rhyfelwr's BodySpace
    rhyfelwr is offline
    Lower Body and Abs
    26/April/2012

    Weight - 69.5kg

    A) Back Squats
    Set 1 - 60kg x 5
    Set 2 - 70kg x 5
    Set 3 - 80kg x 5
    Set 4 - 90kg x 5
    Set 5 - 100kg x 5

    B) Power Runner
    Set 1 - 100kg x 10
    Set 2 - 100kg x 10
    Set 3 - 120kg x 10
    Set 4 - 120kg x 10

    C1) Hanging Knee Raises
    Set 1 - Bodyweight x 12
    Set 2 - 5kg x 12
    Set 3 - 5kg x 12

    C2) Swiss Ball Crunches
    Set 1 - Bodyweight x 12
    Set 2 - 5kg x 12
    Set 3 - 10kg x 12
    Reply With Quote

  4. #4
    Hikaru Genji rhyfelwr's Avatar
    Join Date: Apr 2012
    Location: QLD, Australia
    Stats: 6'0", 175 lbs
    Posts: 6,811
    Rep Power: 7767
    rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000)
    Visit rhyfelwr's BodySpace
    rhyfelwr is offline
    Shoulders and Arms
    27/April/2012

    Weight - 70kg

    A) Lateral Raises
    Set 1 -5kg x 12
    Set 2 -7.5kg x 12
    Set 3 -7.5kg x 12
    Set 4 -5kg x 12

    B) Rear Delt Raises
    Set 1 -5kg x 12
    Set 2 -5kg x 12
    Set 3 -5kg x 12

    C) Dumbell Preacher Curls
    Set 1 -12.5kg x 12
    Set 2 -12.5kg x 10
    Set 3 -10kg x 12

    D) Incline Dumbell Curls
    Set 1 -10kg x 12
    Set 2 -10kg x 10
    Set 3 -10kg x 10

    E) Zottman Curls (Drop set)
    Set 1 -10kg x 10
    - 7.5kg x 8
    - 5kg x 8

    F) Skull Crushers (Extended Set)
    Set 1 -30kg x 10 - 10 - 8
    Set 2 -35kg x 5 - 5 - 5
    Set 3 -35kg x 5 - 4 - 4
    Set 4 -32.5kg x 5 - 4 - 4
    Reply With Quote

  5. #5
    Hikaru Genji rhyfelwr's Avatar
    Join Date: Apr 2012
    Location: QLD, Australia
    Stats: 6'0", 175 lbs
    Posts: 6,811
    Rep Power: 7767
    rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000)
    Visit rhyfelwr's BodySpace
    rhyfelwr is offline
    Day 1 Chest and Back
    1/May/2012

    Weight - 70.5kg

    A1) Pullups
    Set 1 - Bodyweight x 1 rep 20 sec concentric and eccentric
    Set 2 - Bodyweight x 1 rep 20 sec concentric and eccentric
    Set 3 - Bodyweight x 1 rep 20 sec concentric and eccentric

    A2) Chest Dips
    Set 1 - Bodyweight x 1 rep 20 sec concentric and eccentric
    Set 2 - Bodyweight x 1 rep 20 sec concentric and eccentric
    Set 3 - Bodyweight x 1 rep 20 sec concentric and eccentric

    B1) Barbell Bench Press (Flat Bench)
    Set 1 - 60kg x 10 reps
    Set 2 - 60kg x 10 reps
    Set 3 - 60kg x 10 reps

    B2) Dumbell Flyes (Flat Bench)
    Set 1 - 10kg x 12 reps
    Set 2 - 10kg x 12 reps
    Set 3 - 10kg x 12 reps

    C1) Pulldowns
    Set 1 - 35kg x 12 reps
    Set 2 - 40kg x 12 reps
    Set 3 - 45kg x 12 reps

    C2) Behind Neck Pulldowns
    Set 1 - 20kg x 20 reps
    Set 2 - 20kg x 20 reps
    Set 3 - 20kg x 20 reps

    D) Facepulls (low pulley)
    Set 1 - 20kg x 12 reps
    Set 2 - 20kg x 12 reps
    Set 3 - 20kg x 12 reps
    Reply With Quote

  6. #6
    Fear Not Failure vollric's Avatar
    Join Date: Nov 2010
    Location: Florida, United States
    Stats: 6'0", 174 lbs
    Posts: 639
    Rep Power: 2392
    vollric has reached the pinnacle! Best possible rank! (+1000000) vollric has reached the pinnacle! Best possible rank! (+1000000) vollric has reached the pinnacle! Best possible rank! (+1000000) vollric has reached the pinnacle! Best possible rank! (+1000000) vollric has reached the pinnacle! Best possible rank! (+1000000) vollric has reached the pinnacle! Best possible rank! (+1000000) vollric has reached the pinnacle! Best possible rank! (+1000000) vollric has reached the pinnacle! Best possible rank! (+1000000) vollric has reached the pinnacle! Best possible rank! (+1000000) vollric has reached the pinnacle! Best possible rank! (+1000000) vollric has reached the pinnacle! Best possible rank! (+1000000)
    Visit vollric's BodySpace
    vollric is offline
    why come you type all dees tings mang?
    “Man – He sacrifices his health in order to make money.
    Then he sacrifices money to recuperate his health.
    And then he is so anxious about the future that he does not enjoy the present;
    the result being that he does not live in the present or the future;
    he lives as if he is never going to die, and then dies having never really lived.”
    -Dalai-
    Reply With Quote

  7. #7
    Hikaru Genji rhyfelwr's Avatar
    Join Date: Apr 2012
    Location: QLD, Australia
    Stats: 6'0", 175 lbs
    Posts: 6,811
    Rep Power: 7767
    rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000)
    Visit rhyfelwr's BodySpace
    rhyfelwr is offline
    Lower Body and Abs
    3/May/2012

    Weight - 71kg

    A) Back Squats
    Set 1 - 65kg x 5
    Set 2 - 75kg x 5
    Set 3 - 85kg x 5
    Set 4 - 95kg x 5
    Set 5 - 105kg x 5

    B) Lunges
    Set 1 - 30kg x 10
    Set 2 - 30kg x 10
    Set 3 - 30kg x 10
    Set 4 - 30kg x 10

    C1) Hanging Knee Raises
    Set 1 - Bodyweight x 12
    Set 2 - 5kg x 12
    Set 3 - 5kg x 12

    C2) Swiss Ball Crunches
    Set 1 - Bodyweight x 12
    Set 2 - 5kg x 12
    Set 3 - 10kg x 12
    Reply With Quote

  8. #8
    Hikaru Genji rhyfelwr's Avatar
    Join Date: Apr 2012
    Location: QLD, Australia
    Stats: 6'0", 175 lbs
    Posts: 6,811
    Rep Power: 7767
    rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000)
    Visit rhyfelwr's BodySpace
    rhyfelwr is offline
    Shoulders & Arms
    4/May/2012

    Weight - 71kg

    A1) Preacher Curl Iso-hold
    Set 1 - 30kg x 35 secs
    Set 2 - 30kg x 35 secs
    Set 3 - 30kg x 30 secs

    A2) Standing Dumbell Curl (Dropset)
    Set 1 - 12.5kg x 6 - 10kg x 6
    Set 2 - 15kg x 5 - 12.5kg x 5
    Set 3 - 12.5kg x 6 - 10kg x 5

    A3) Reverse Curl
    Set 1 - 30kg x 15
    Set 2 - 30kg x 15
    Set 3 - 25kg x 15

    B) Dips
    Set 1 -10kg x 6
    Set 2 -15kg x 6
    Set 3 -20kg x 5
    Set 4 -15kg x 6

    F) Skull Crushers (Extended Set)
    Set 1 -35kg x 5 - 5 - 5
    Set 2 -35kg x 5 - 5 - 4
    Set 3 -32.5kg x 5 - 5 - 5
    Set 4 -32.5kg x 5 - 5 - 5
    Reply With Quote

  9. #9
    Hikaru Genji rhyfelwr's Avatar
    Join Date: Apr 2012
    Location: QLD, Australia
    Stats: 6'0", 175 lbs
    Posts: 6,811
    Rep Power: 7767
    rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000) rhyfelwr has reached the pinnacle! Best possible rank! (+1000000)
    Visit rhyfelwr's BodySpace
    rhyfelwr is offline
    Day 1 Chest and Back
    8/May/2012

    Weight - 72kg

    A1) Pullups
    Set 1 - Bodyweight x 1 rep 20 sec concentric and eccentric
    Set 2 - Bodyweight x 1 rep 21 sec concentric and eccentric
    Set 3 - Bodyweight x 1 rep 22 sec concentric and eccentric

    A2) Chest Dips
    Set 1 - Bodyweight x 1 rep 20 sec concentric and eccentric
    Set 2 - Bodyweight x 1 rep 21 sec concentric and eccentric
    Set 3 - Bodyweight x 1 rep 22 sec concentric and eccentric

    B1) Barbell Bench Press (Flat Bench)
    Set 1 - 60kg x 12 reps
    Set 2 - 60kg x 10 reps
    Set 3 - 60kg x 10 reps

    B2) Dumbell Flyes (Flat Bench)
    Set 1 - 10kg x 12 reps
    Set 2 - 10kg x 12 reps
    Set 3 - 10kg x 12 reps

    C1) Pulldowns
    Set 1 - 35kg x 12 reps
    Set 2 - 40kg x 12 reps
    Set 3 - 45kg x 12 reps

    C2) Behind Neck Pulldowns
    Set 1 - 20kg x 20 reps
    Set 2 - 25kg x 20 reps
    Set 3 - 30kg x 20 reps

    D) Facepulls (low pulley)
    Set 1 - 20kg x 12 reps
    Set 2 - 22.5kg x 12 reps
    Set 3 - 25kg x 12 reps
    Reply With Quote

Reply

Similar Threads

  1. Replies: 5
    Last Post: 01-23-2011, 07:27 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout