Shut up and Squat!

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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xphilx
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Re: Committed Consecration

#106 Postby xphilx » Tue Dec 02, 2008 1:46 pm

Legs:

Barbell Full Squats
20x20, 40x10, 60x5, 70x10, 90x4, 80x6, 80x5
Lever 45° Leg Press
120x10, 180x6, 180x6, 180x5
Lever Lying Leg Curls
22,5x10, 42,5x6, 67,5x9, 67,5x7, 67,5x6
Lever 45° Calf Press
160x20, 160x20, 160x10
Lever Seated Calf Raise
67,2x10, 67,2x10, 67,2x9

squatted 90kg for the first time ever. cool.
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

xjohanx
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Re: Committed Consecration

#107 Postby xjohanx » Tue Dec 02, 2008 3:04 pm

congrats on the squats. 100 in two or three weeks? You choose :wink:
cubby2112 wrote:When someone says you don't train "functionally," you should just punch them in the face. Ask them how "functional" of a movement that was.

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xphilx
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Location: Germany

Re: Committed Consecration

#108 Postby xphilx » Tue Dec 02, 2008 3:44 pm

i thought about next week but now i think that in two weeks is probably a better choice. :)
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

xjohanx
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Re: Committed Consecration

#109 Postby xjohanx » Tue Dec 02, 2008 4:18 pm

95 is next week
cubby2112 wrote:When someone says you don't train "functionally," you should just punch them in the face. Ask them how "functional" of a movement that was.

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xphilx
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Location: Germany

Re: Committed Consecration

#110 Postby xphilx » Tue Dec 02, 2008 5:09 pm

ok. :boxer:
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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xphilx
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Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: Committed Consecration

#111 Postby xphilx » Wed Dec 03, 2008 6:52 pm

Back:

Cable Rear Pulldown
36x20, 50x10, 73x9, 73x8, 73x7, 73x7
Cable Close Grip Pulldown
73x9, 77x6, 77x6
Barbell Bent-over Row
20x18, 60x10, 70x7, 70x6, 70x6
Hammer Strength Lateral Row (One-Armed)
55x10, 60x7, 60x7
45° Hyperextension
BWx15, 15x15, 15x15

weird training due a lack of motivation. but still making progress, wings are growing.
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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xphilx
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Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: Committed Consecration

#112 Postby xphilx » Sun Dec 07, 2008 1:38 pm

Chest/Biceps/Abs (aka "the disco day")

Barbell Bench Press (with help)
20x25, 40x10, 60x6, 75x5(+1), 75x4(+1), 75x4(+1), 75x3(+1)
Dumbbell Incline Bench Press
20x9, 22,5x6, 22,5x5
Dips
BWx18, BWx14, BWx10
Dumbbell Fly
10x10, 12,5x7, 12,5x6

Barbell EZ Curl
30x7, 40x6, 40x5
Dumbbell Hammer Curl
15x12, 15x10

time was runnig out. bench press went awful, rest was good.
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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xphilx
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Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: Committed Consecration

#113 Postby xphilx » Mon Dec 08, 2008 5:38 pm

Shoulders:

Barbell Shoulder Press
20x20, 20x15, 50x7, 50x6, 50x5(+1)
Lever Lateral Raise
30x9, 32,5x6, 32,5x6
Dumbbell Rear Fly
7,5x12, 10x8, 10x7
Dumbbell Front Raise
10x20, 12,5x18, 12,5x18

Triceps:

Skull Crusher
20x16, 30x10, 35x4, 32,5x6
Dumbbell Tricep Extension
17,5x12, 20x8
Cable Tricep Push Down
45x7, 45x6

Abs:

Leg Raises supersetted with Sit-Ups
Crunches
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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xphilx
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Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: Committed Consecration

#114 Postby xphilx » Tue Dec 09, 2008 7:27 pm

Legs:

Barbell Full Squats
20x20, 40x10, 60x5, 70x8, 90x4, 80x7, 80x6
Lever 45° Leg Press
120x10, 180x5, 180x6, 180x4
Lever Lying Leg Curls
22,5x10, 42,5x6, 67,5x8, 67,5x7, 67,5x6
Lever 45° Calf Press
140x20, 140x20, 140x20
Lever Seated Calf Raise
67,2x12, 67,2x11, 67,2x9
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

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xphilx
Elephant
Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: Committed Consecration

#115 Postby xphilx » Wed Dec 10, 2008 5:35 pm

Back:

Cable Rear Pulldown
45x15, 50x10, 64x1, 73x6, 68x9, 68x6, 68x6
Cable Close Grip Pulldown
77x7, 77x6, 77x6
Barbell Bent-over Row
20x18, 60x10, 70x5, 60x8
Hammer Strength Lateral Row (One-Armed)
45x10, 60x7, 55x9, 55x8
45° Hyperextension
BWx15, 20x15(+5), 20x15(+5)


decided to focuse more on technique and contraction than on weights. made some progress though.
i find it hard to motivate myself lately so i decided to take a break over the holidays, i think i really need some constant regeneration.
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

User avatar
xphilx
Elephant
Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: Committed Consecration

#116 Postby xphilx » Fri Dec 12, 2008 5:12 pm

Chest:

Barbell Bench Press
20x25, 40x10, 60x5, 75x5, 75x5, 75x4, 70x6
Dumbbell Incline Bench Press
20x10, 22,5x7, 22,5x6
Dips
BWx11, BWx11, BWx10
Dumbbell Fly
12,5x7, 12,5x6, 12,5x5

Biceps:

Barbell EZ Curl
30x6, 40x5, 40x4->30x6
Dumbbell Hammer Curl
12,5x14, 12,5x14
Cable Rope Curl
42x7->32x6->22x6->17,5x8->12,5x10

Abs:

Dragon Flags
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

User avatar
xphilx
Elephant
Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: Committed Consecration

#117 Postby xphilx » Mon Dec 15, 2008 5:04 pm

Shoulders:

Barbell Shoulder Press
20x20, 20x15, 47,5x9, 47,5x7, 47,5x6
Lever Lateral Raise
30x9, 32,5x6, 32,5x6
Dumbbell Rear Fly
7,5x10, 10x10, 10x8
Dumbbell Front Raise
10x20, 12,5x14, 12,5x16

Triceps:

Skull Crusher (supersetted with Close Grip Bench Press)
22,5x12, 32,5x7, 32,5x5, 30x7
Dumbbell Tricep Extension
20x9, 20x8
Cable Tricep Push Down
45x5, 36x4, 27x4, 18x5, 9x15


shorter pauses between sets. tricep pump was good.
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

User avatar
xphilx
Elephant
Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: Committed Consecration

#118 Postby xphilx » Tue Dec 16, 2008 3:10 pm

Legs:

Barbell Full Squats
20x20, 50x3, 60x3, 70x3, 80x3, 90x2, 100x3, 90x4
Lever 45° Leg Press
120x10, 180x6, 180x6, 180x5
Lever Lying Leg Curls
22,5x10, 42,5x6, 67,5x8, 67,5x6, 62,5x7
Slide Calf Press
45x20, 55x15
Lever Seated Calf Raise
67,2x10->57,2x11, 57,2x10->47,2x12
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

User avatar
xphilx
Elephant
Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: Committed Consecration

#119 Postby xphilx » Thu Dec 18, 2008 11:11 am

Back:

Barbell Bent-over Row
20x20,40x10, 60x10, 70x9, 70x7, 70x7, 60x8
Cable Rear Pulldown
35x15, 50x3, 68x6, 64x8, 64x8, 64x7->50x6->35x12
Cable Close Grip Pulldown
73x8, 73x7, 68x7
Hammer Strength Lateral Row (One-Armed)
55x9, 55x8, 50x8
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

User avatar
xphilx
Elephant
Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: Committed Consecration

#120 Postby xphilx » Sat Dec 20, 2008 10:27 am

Chest:

Barbell Bench Press
20x25, 40x10, 60x5, 75x6(+1), 75x6(+1), 75x5, 70x5(+1)
Dumbbell Incline Bench Press
22,5x6, 22,5x6, 20x7
Dips
BWx10, BWx12, BWx10
Dumbbell Fly
12,5x7, 12,5x6, 10x9

Biceps:

Barbell EZ Curl
30x5, 40x5, 37,5x5, 35x6
Dumbbell Hammer Curl
12,5x16, 12,5x14
Cable Rope Curl
42x7->22x10->12,5x12

Abs:

Crunches
Leg Raises
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate


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