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Re: Shut up and Squat!

Posted: Sat Jan 02, 2010 5:35 pm
by xphilx
Squats
55x5
80x5
95x5
110x5
127,5x3
95x8

Bench Press
40x5
60x5
70x5
80x5
95x3
70x8

Pull-Ups
x11
x6
x6

Additional Exercises
Pushdowns
45x10, 45x7
Incline Dumbbell Hammer-Curls (PITT)
16x20

+ rotator cuff

Re: Shut up and Squat!

Posted: Tue Jan 05, 2010 2:33 pm
by xphilx
Squats
55x5
80x5
100x5
115x5
127,5x1

Bench Press
40x5
60x5
75x5
85x5
92,5x5

Pull-Ups
+7,5x7
+7,5x6
+5x5

Additional Exercises
Crunches
4x20

+ rotator cuff
+ 30min cardio


the long way to the gym, which i have to take cause of the massive amount of snow here, kills all my motivation. :/

Re: Shut up and Squat!

Posted: Thu Jan 07, 2010 6:52 pm
by xphilx
Squats
60x5
85x5
100x5
100x5

Military Press
30x5
35x5
40x5
45x4

Deadlift
85x5
110x5
125x5
137,5x5

Additional Exercises
Leg Raises
3x15
Seated Calf Raise
67x15, 67x15, 67x13

+ rotator cuff
+ 30min cardio

Re: Shut up and Squat!

Posted: Sat Jan 09, 2010 7:25 pm
by xphilx
Squats
60x5
85x5
100x5
115x3
115x3
115x3

Bench Press
40x5
60x5
75x5
85x5
95x2 (+1)

Pull-Ups
x11
x7
x5


trained at devils plaything's gym today. i had only four hours of sleep, almost no real food before the work out and horrible clothes to wear, therefor this wasn't so bad.

going to do the squats a bit different from now. 3x3 on friday and 3x5 on monday with the weight i usually use for the forth set. we'll see how this works out.

Re: Shut up and Squat!

Posted: Sun Jan 10, 2010 2:50 am
by robert
Nice work as usual!

Re: Shut up and Squat!

Posted: Sun Jan 10, 2010 7:39 am
by xphilx
thanks!

Re: Shut up and Squat!

Posted: Thu Jan 14, 2010 2:29 pm
by xphilx
Squats
60x5
85x5
100x5
100x5

Military Press
30x5
37,5x5
42,5x5
47,5x4

Deadlift
85x5
110x5
125x5
140x5

Additional Exercises
Leg Raises
3x15
Seated Calf Raise
67x15, 67x15, 67x13

+ rotator cuff


training sucks lately and i don't know why...

Re: Shut up and Squat!

Posted: Sat Jan 16, 2010 6:59 pm
by xphilx
Squats
55x5
85x5
100x5
115x5
125x3
100x8

Bench Press
40x5
60x5
75x5
85x5
95x2 (+1)
75x8

Pull-Ups
x11
x7
x6

Additional Exercises
Pushdowns
40x10, 40x9
Incline Dumbbell Hammer-Curls (PITT)
16x23

+ rotator cuff


decreased some weights and finally managed to put together a good training.

Re: Shut up and Squat!

Posted: Sun Jan 17, 2010 5:35 am
by xjohanx
xphilx wrote:decreased some weights and finally managed to put together a good training.


Good! Even though it sucks decreasing weights it just needs to be done sometimes and to be able to do it is admirable.

We need to talk on msn about training and diet soon dude.

Tell Vio I said hi!

Re: Shut up and Squat!

Posted: Sun Jan 17, 2010 7:06 am
by xphilx
xjohanx wrote:We need to talk on msn about training and diet soon dude.


yeah, long time no talk. again!

xjohanx wrote:Tell Vio I said hi!


i did so. she said hi back. :)

Re: Shut up and Squat!

Posted: Sun Jan 17, 2010 8:15 am
by xjohanx
xphilx wrote:i did so. she said hi back. :)


Great. Part 1 of my master plan worked. Now tell her to dump you and marry me. :wink:

Re: Shut up and Squat!

Posted: Sun Jan 17, 2010 8:33 am
by xphilx
:lachmal:

this probably won't happen until you start to answer her messages/comments on facebook. she said you never write her back. ;)

Re: Shut up and Squat!

Posted: Sun Jan 17, 2010 1:49 pm
by xjohanx
I'm playing hard to get :D Obviously it's working quite well (not)

Re: Shut up and Squat!

Posted: Tue Jan 19, 2010 4:49 pm
by xphilx
Squats
60x5
85x5
100x5
115x5
125x5

Bench Press
40x5
60x5
75x5
85x5
92,5x4 (+1)

Pull-Ups
+10x8
+10x5
+7,5x5

Additional Exercises
Crunches
4x20

+ rotator cuff
+ 30min cardio


the squats almost killed me. i almost felt like i was going to pass out. but i decided to pull through the rest of the work out and think i managed it pretty well, especially the pull-ups.

Re: Shut up and Squat!

Posted: Mon Jan 25, 2010 4:12 am
by xphilx
i've been a lazy logger lately. so here are my last two work outs:

Thursday:

Squats
60x5
85x5
100x5
100x5

Military Press
35x5
40x5
45x5
50x3

Deadlift
90x5
110x5
125x5
140x4

Additional Exercises
Leg-Raises
3x15

+ rotator cuff


Saturday:

Squats
60x5
85x5
100x5
115x5
127,5x3
100x8

Bench Press
40x5
60x5
75x5
85x5
95x3
75x8

+ rotator cuff


awful work out on thursday and no time at all on saturday.