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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Posts: 1074
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Re: Committed Consecration

#91 Postby xphilx » Wed Nov 19, 2008 4:03 pm

Back:

Cable Rear Pulldown
36x20, 50x10, 73x9, 73x8, 73x8, 59x14
Cable Close Grip Pulldown
73x9, 73x8, 73x7->59x6->50x5->40x5
Barbell Bent-over Row
20x15, 60x10, 65x8, 65x6
Lever Bent-over Row (Close Grip)
55x9, 55x9, 60x6
45° Hyperextension
BWx12, 15x25, 20x15

Abs:

Leg Raises supersetted with 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

#92 Postby xphilx » Sat Nov 22, 2008 5:55 am

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

Barbell Bench Press (with help)
20x25, 40x10, 60x5, 75x7, 75x6(+1), 80x2(+3), 75x3(+2)
Barbell Incline Bench Press
20x15, 60x7, 60x6, 60x5, 60x4
Dips
BWx18, BWx12, BWx8
Dumbbell Fly
10x10, 12,5x6, 12,5x5

Barbell EZ Curl
30x7, 40x6, 40x4, 40x4
Dumbbell Concentration Curl
12,5x8, 12,5x8
Dumbbell Hammer Curl
12,5x16, 12,5x14


no abs, time was running out.
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

#93 Postby xphilx » Mon Nov 24, 2008 5:31 pm

Shoulders:

Barbell Shoulder Press
20x20, 20x15, 50x7, 50x7, 50x5
Lever Lateral Raise
30x8, 30x8, 32,5x6
Dumbbell Rear Fly
7,5x12, 7,5x12, 7,5x10
Dumbbell Front Raise
10x20, 12,5x14, 12,5x14

Triceps:

Skull Crusher
20x15, 30x8, 30x8, 30x6
Dumbbell Tricep Extension
15x8, 15x11
Cable Tricep Push Down
41x9, 46x7

Abs:

Leg Raises supersetted with Crunches
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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Posts: 2960
Age: 28
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Location: Stockholm, Sweden.
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Re: Committed Consecration

#94 Postby xjohanx » Tue Nov 25, 2008 3:43 am

How's your wussy weak ass 4(oh my god that's so much training)-day split going?


: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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Re: Committed Consecration

#95 Postby xphilx » Tue Nov 25, 2008 5:47 am

haha, good so far. especially my triceps feels much better this way. amd my joints seem to be thankful for the change in my split, too.

i don't care about my arms anymore anyway. legs are my new favorite. :)
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

#96 Postby xphilx » Tue Nov 25, 2008 3:55 pm

Legs:

Barbell Full Squats
20x20, 60x6, 70x10, 80x7, 80x6, 80x6
Lever 45° Leg Press
120x10, 180x6, 180x5, 180x4->160x4
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
67,2x12, 67,2x12, 67,2x8


felt good today.
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

#97 Postby xphilx » Wed Nov 26, 2008 7:00 pm

Back:

Cable Rear Pulldown
36x20, 50x10, 73x9, 73x8, 73x8, 73x7
Cable Close Grip Pulldown
73x10, 77x6, 77x5
Barbell Bent-over Row
40x10, 60x10, 65x8, 65x8
Lever Bent-over Row (Close Grip)
55x10
Hammer Strength Lateral Row (One-Armed)
25x10, 40x10, 50x10, 55x7
45° Hyperextension
BWx10, 20x16, 20x16


making progress although i'm feeling a bit sick.
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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Posts: 2960
Age: 28
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Location: Stockholm, Sweden.
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Re: Committed Consecration

#98 Postby xjohanx » Thu Nov 27, 2008 3:57 am

AHA! Now I see a dumb thing about your split routine! You can't do deadlifts on back days because your legs are worn out from the day before! AND YOU GOTTA DO DEADLIFTS!!!!! Honeslty it's one of the coolest excersises ever! I mean hyper extensions are for french people :wink:

Other than that I like your back workouts, high volume and good excersises.
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

#99 Postby xphilx » Thu Nov 27, 2008 6:42 am

haha, yeah you got me. but i had that problem before. the back day followed the leg day in my former split routine, too. but i don't know where to put the leg day instead of tuesday cause i can't work out at the weekend and if i would just put the leg day behind the back day my legs probably wouldn't be regenerated from the deadlifts the day before. the muscle soreness in my legs lasts usually really long (mostly about four days) so i don't think that i have the opportunity to add deadlifts to my work out. i mean i could do them on leg days, too but i think that would just be too heavy for my lower back.
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
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Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: Committed Consecration

#100 Postby xphilx » Thu Nov 27, 2008 7:15 am

but hell yeah, i love my back days. they're super exhausting but just awesome. my favorite day of the week i think. have you ever tried the last excercise i've added yesterday? i can feel my whole back when i'm doing it single-armed, it feels just great.
my training.

The Squat:

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

- Dave Tate

xjohanx
Elephant
Posts: 2960
Age: 28
Joined: Wed Jan 10, 2007 12:48 pm
Location: Stockholm, Sweden.
Contact:

Re: Committed Consecration

#101 Postby xjohanx » Thu Nov 27, 2008 1:51 pm

I'm not sure exactly what that excersise means but I used to finish my back sessions with a one arm cable row which felt great. Looking again at your back session you might want to consider adding dumbbell rows or something. All your excersises (except for the one at the end) are movements where you use both arms to move the same weight (I do not know what it's called in english) and it allows you to cheat and maybe you wont train your weaker side as much. I think I'm gonna start doing my dumbbell rows more often. It's one of the best rowing excersises hands down.
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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Re: Committed Consecration

#102 Postby xphilx » Thu Nov 27, 2008 3:11 pm

Image

that's the machine i'm using and i added it in a single-arm version cause of the aspect you were talking about. i think think comes close to an one armed cable row.

i think the barbell bent over row is the only excercise where i really can cheat and of course i'm trying not to. but yeah, i love dumbbell rows, too. they're awesome i used to do them a while ago for quite a long time. that's why i now want to take a break from that excercise. but i surely will put it back into my work out someday.
my training.

The Squat:

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

- Dave Tate

xjohanx
Elephant
Posts: 2960
Age: 28
Joined: Wed Jan 10, 2007 12:48 pm
Location: Stockholm, Sweden.
Contact:

Re: Committed Consecration

#103 Postby xjohanx » Thu Nov 27, 2008 3:54 pm

machine looks disco, I like it :wink:
Yeah I used to switch between the two excersises also. Then my lower back was fucked so I couldn't do the barbell rows anymore. I really miss them, A WHOLE FUCKING LOT :(
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.

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

Re: Committed Consecration

#104 Postby xphilx » Sat Nov 29, 2008 3:33 pm

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

Barbell Bench Press (with help)
20x25, 40x10, 60x5, 75x6(+1), 75x5(+1), 75x4(+1), 60x11(+1)
Dumbbell Incline Bench Press
20x7, 20x7, 20x7
Dips
BWx15, BWx15, BWx10
Dumbbell Fly
10x10, 12,5x6, 12,5x5

Barbell EZ Curl
30x7, 40x6, 40x5
Dumbbell Hammer Curl
12,5x18, 15x12
Cable Rope Curl
41x10->32x6, 41x10->32x6->17x11


didn't eat enough and it was kinda cold at the gym. was okay though.
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

#105 Postby xphilx » Mon Dec 01, 2008 4:33 pm

Shoulders:

Barbell Shoulder Press
20x20, 30x10, 50x6, 50x5, 50x5
Lever Lateral Raise
30x9, 32,5x7, 32,5x7
Dumbbell Rear Fly
7,5x15, 10x8, 10x8
Dumbbell Front Raise
10x20, 12,5x18, 12,5x18

Triceps:

Skull Crusher
20x15, 30x10, 32,5x5, 32,5x5
Dumbbell Tricep Extension
17,5x10, 17,5x9
Cable Tricep Push Down
41x9, 46x7->32x5->23x6

Abs:

Crunches
Dragon Flags
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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