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Shut up and Squat!

Posted: Thu Sep 11, 2008 12:37 pm
by xphilx
Bill Starr 5x5

Monday:

Squat 5x5
Bench 5x5
Row 5x5

Wednesday:

Squat 4x5
Military Press 4x5
Deadlift 4x5

Friday:

Squat 3x5, 1x3, 1x8
Bench 3x5, 1x3, 1x8
Row 3x5, 1x3, 1x8

Re: bringing germany back on the map!

Posted: Thu Sep 11, 2008 12:41 pm
by xjohanx
Insted of watching porn all the time I am going to read this log. SIKE

Re: bringing germany back on the map!

Posted: Mon Sep 15, 2008 11:39 am
by xphilx
Day 1! all weights in kilogramm. warm up sets in parentheses.
Shoulders:

Barbell Shoulder Press
(20x10, 30x10,) 40x7, 40x6, 40x6, 40x5
Barbell Upright Row
(30x10, 35x10,) 40x8, 40x6, 40x6, 40x6
Dumbbell Lateral Raise
(5x12,) 7,5x12, 7,5x12, 7,5x10, 7,5x10
Dumbbell Front Raise
11x14, 11x12, 11x10 (supersetted all sets with 7,5 dunmbbells)

Abs:

Vertical Leg-Hip Raise
BWx20, BWx20, BWx15, BWx15
Cruches
BWx18, BWx15, BWx9

Re: bringing germany back on the map!

Posted: Mon Sep 15, 2008 11:42 am
by xjohanx
cool dude.
do you do the barbell presses standing or seated?
you should probably incorporate an excersise for your rear delts, you can superset it with the front raises.
http://exrx.net/AnimatedEx/DeltoidPosterior/DBRearLateralRaise.gif

Re: bringing germany back on the map!

Posted: Mon Sep 15, 2008 12:01 pm
by xphilx
i do the seated shoulder press. i think it's easier to concentrate on the shoulders that way.

i could do the lateral raises lying to train my rear delts. i'll do so next week. thanks my far away living personal trainer. ;)

Re: bringing germany back on the map!

Posted: Mon Sep 15, 2008 12:07 pm
by xjohanx
cool. i do them standing often because it makes me feel like a olympic lifter of sorts. you are pretty strong in that excersise. just FYI it's usually called seated militarypress.
and you are welcome my far away personal german.

Re: bringing germany back on the map!

Posted: Tue Sep 16, 2008 5:29 am
by xphilx
Day 2! only a light arm work out today cause my triceps wasn't completely recovered from my chest work out last week (haven't trainied for som time before that).

Biceps:

Barbell Curls
(20x10, 20x10,) 35x10, 40x4, 37,5x6, 37,5x5
Dumbbell Concentration Curls
12,5x10, 15x6, 15x7, 15x7

Triceps:

Triceps Dips
BWx10, BWx8 (figured out that this excercise does not work out for my triceps, will replace it next time)
Dumbbell Kickbacks
5x12, 7,5x12, 11x12, 11x12 (turned out as surprisingly easy, next time more weight)

Re: bringing germany back on the map!

Posted: Wed Sep 17, 2008 8:53 am
by xphilx
Day 3!

Legs:

Barbell Full Squats
(20x10,) 60x10, 70x6, 70x6, 70x5
Lever 45° Leg Press
(80x10,) 120x7, 120x6, 120x6, 120x6
Lever Lying Leg Curls
(42,5x10,) 57,5x7, 57,5x6, 57,5x6
Lever 45° Calf Press
(40x20, 80x25,) 100x20, 100x15, 100x15, 100x15
Lever Seated Calf Raise
57,5x12, 57,5x12, 57,5x12

Abs:

Vertical Leg-Hip Raise
BWx20, BWx20
Crunches
BWx20, BWx12, BWx12

Re: bringing germany back on the map!

Posted: Wed Sep 17, 2008 9:09 am
by xjohanx
you go real heavy on the seated calf presses. Do you aim for full contraction or just kick the hell out of it?

Re: bringing germany back on the map!

Posted: Thu Sep 18, 2008 8:31 am
by xphilx
to be honest, i'm aiming for having calves at all. :D my legs are way too thin man.

Day 4!

Back:

Cable Rear Pulldown
(30x15, 60x10,) 70x6, 70x7, 70x6, 70x6
Cable Close Grip Pulldown
54x9, 58x7, 58x7, 58x6
Barbell Bent-over Row
(40x10, 60x11,) 70x4, 65x6, 65x7, 65x7
Lever Bent-over Row (Close Grip)
(40x12,) 50x8, 50x8, 50x7, 50x7
Weighted 45° Hyperextension
(BWx20,) 20x15, 20x15, 20x15

Re: bringing germany back on the map!

Posted: Thu Sep 18, 2008 9:43 am
by xjohanx
Sweet stuff dude. I like that you keep the reps pretty low.
BTW, when is Vio coming here?

Re: bringing germany back on the map!

Posted: Thu Sep 18, 2008 11:09 am
by xphilx
i'm sorry, she won't come. :/
it would be too expensive, although they would fly for free. the costs for a place to sleep, rebooking the flight and stuff like that.. kinda sucks. i think she would have liked it to fly over there and to get to know you personally.

Re: bringing germany back on the map!

Posted: Thu Sep 18, 2008 12:09 pm
by xjohanx
FUCK! dude I feel so bad because I couldn't let them stay here. I just moved in and place is still chaos. That totally sucks. You guys have to come here together sometime soon. We can have one of those famous german threesomes or you and I could just work out while Vio cooks food for us :D :popcorn:

Re: bringing germany back on the map!

Posted: Thu Sep 18, 2008 2:32 pm
by xphilx
i'm down with both of your suggestions dude. :wink:

Re: bringing germany back on the map!

Posted: Fri Sep 19, 2008 9:22 am
by xphilx
Day 5! cable weights per side

Chest:

Barbell Bench Press
(20x20, 40x10,) 80x3, 75x6, 75x5, 75x5
Barbell Incline Bench Press
(50x10,) 60x6, 60x5, 60x4, 60x4
Cable Standing Fly
(23x10,) 27x6, 27x5, 27x4, 27x4
Dumbbell Fly
12,5x6, 12,5x5, 12,5x5
Dumbbell Pullover
22,5x10, 22,5x8, 22,5x8 (supersetted the last two sets with a 12,5 dumbbell)

Abs:

Leg-Raise
BWx25, BWx15
Crunches
BWx20, BWx15, BWx8