6th January 2006
Friday
Day 9 of Total Body Training Program
This is what i was supposed to do today:
Workout #1
No. of Compound Exercises = 4
No. of Isolation Exercises = 3-4
Total no. of Exercises = 7-8
Sets per Exercise = 4
Reps per Set = 6
Rest = 60-90 Seconds
Here is what i did:
Barbell Back Squat A2G 4x6
1.) 60x6
2.) 70x6
3.) 75x6
4.) 80x6
This lift was the best today. Last time when i had done this workout, i had taken 75kgs (+weight of barbell rod = total of 86 kgs) and done 6 reps - to failure. But, today i was able take 80 kgs and do 6 reps - not to failure !
Incline Barbell Bench Press 4x6
1.) 45x6
2.) 50x6
3.) 55x6
4.) 60x6
I did 2 reps self: no help whatsoever, but then i needed a spotters help for the remaining, though i did not go to failure
Barbell Military Press 4x6
1.) 30x6
2.) 35x6
3.) 40x6
4.) 45x5
I needed solid help in this lift. form was 100% great, but i needed help nonetheless.
Single Arm Dumbbell Rows on a Flat Bench 4x6
1.) 30x6
2.) 32x6
3.) 34x6
4.) 38x6
Firstly, i increased the weight by 4 kgs on the last set coz i knew i would be able to lift that much. Next, your probably wondering why i went from Barbell Rows to Dumbbell Rows. The reason is because i was bored of Barbell Rows and wanted something different.
Standing Alternate Arm Dumbbell Curls 4x6
1.) 14x6
2.) 16x6
3.) 18x6
4.) 20x5
I was able to curl the 20 kg dumbbell for 4 reps with good form, but then on the last rep i was so fucked i think my spotter lifted the weight himself. So i stopped there. But, its the first time i have lifted so heavy for curls 
Reverse Grip Cable Tricep Pressdown 4x6
1.) 22.5x6
2.) 25x6
3.) 27.5x6
4.) 30x6
Lying Down Cross Tricep Dumbbell Extensions 4x6
1.) 8x6
2.) 10x6
3.) 12x6
4.) 14x6
5.) 16x3
I know, i know: Why is there a Fifth set when there should be 4 right ? Well, its because i kinda forgot what i was doing and happened to believe that my fifth st was atually my fourth 
Having said that, i would like to compare my lifts of today with those on my first day.
Barbell Back Squat
29th Decemeber 2005 = 75x6
6th January 2006 = 80x6
Incline Barbell Bench Press
29th December 2005 = 55x6
6th January 2006 = 60x6
Barbell Clean and Press
29th December 2005 = 40x6
Barbell Military Press
6th January 2006 = 45x5
Barbell Rows
29th December 2005 = 60x6
Dumbbell Rows on a Flat Bench (Single Arm)
6th January = 38x6
Standing Alternate Arm Dumbbell Curls
29th Decemeber 2005 = 20x4
6th January 2006 = 20x5
Reverse Grip Tricep Pulley Press Down
29th December 2005 = 30x6
6th January 2006 = 30x6
Lying Down Cross Tricep Dumbbell Extensions
29th December 2005 = 14x6
6th January 2006 = 16x3
___________
Thats all folks. Today (i mean yesterday
), was a great day: i plan on doing cardio today though, so i'm in for a bore :(