Disco Turbo Training 2000

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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npx
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Re: Beach 2009 diet.

#61 Postby npx » Tue Mar 31, 2009 10:10 am

Triceps, Shoulders and Chest Workout

Weight x Reps (Wanted Reps If I fail)

WU = Warmup set
WK = Work set


Pushdown (Some Cable crap)

WU 17,5 x 10, 27,5 x 8
WK 42,5 x 5 45 x 5

Ez-Bar lying press

WK 15kg each side x 10

Ez-Bar seated press

WK 10kg each side x 14 (15)

Barbell Seated Shouldepress

WU 20kg x 10, 30kg x 8
WK 52,5kg x 5 55kg x 5

WK 45kg x 10

Barbell Seated Shouldepress Wide Grip

WK 32,5kg x 15

Barbell Benchpress (Smithmachine)

WU 50kg x 10, 70kg x 8
WK 100kg x 5 102,5kg x 5

Barbell Benchpress Wide Grip (Smithmachine)

WK 70kg x 10

Barbell Benchpress Wide Grip Feet on Bench to neck

WK 50kg x 10 (15)

Abs 4 sets

Dips

BW x 18

Comments: Well today I gave up on the ordinary flat benchpress, only 2 levels to put the barbell on and the higher one is to high and the lower one is to low. So I am gonna do it in the smithmachine instead to get a nice chestworkout without killing my shoulders and my back from lifting off the barbell. I will not compare the weights with ordinary flat bench.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

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npx
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Re: Beach 2009 diet.

#62 Postby npx » Thu Apr 02, 2009 6:28 am

1h powerwalk then time for the gym.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

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Re: Beach 2009 diet.

#63 Postby npx » Thu Apr 02, 2009 10:18 am

Legs, lower back, calves and traps

Weight x Reps (Wanted Reps If I fail)

WU = Warmup set
WK = Work set

Deadlift


WU 60kg x 10, 100kg x 8
WK 135kg x 5 140kg x 5

Clean Pull

WK 105kg x 5

High Pull

WK 70kg x 5

Barbell Squat

WU 60kg x 5
WK 95kg x 5, 100kg x 5

Barbell Squat Explosive

WK 65kg x 8

Barbell Squat Jump

WK 50kg x 10

Shrugs Triset (Barbell Shrug, Barbell Shrug Explosive From Hang Above Knees, Barbell Shrug Jump From Hang Above Knees)

WU 50kg x 4, 50kg x 4, 50kg x 4
WK 80kg x 4, 80kg x 4 80kg x 4

Abs

Comments: Dunno.......
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

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xphilx
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Re: Beach 2009 diet.

#64 Postby xphilx » Thu Apr 02, 2009 12:55 pm

npx wrote:Shrugs Triset (Barbell Shrug, Barbell Shrug Explosive From Hang Above Knees, Barbell Shrug Jump From Hang Above Knees)


what? oO
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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npx
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Re: Beach 2009 diet.

#65 Postby npx » Thu Apr 02, 2009 1:05 pm

xphilx wrote:
npx wrote:Shrugs Triset (Barbell Shrug, Barbell Shrug Explosive From Hang Above Knees, Barbell Shrug Jump From Hang Above Knees)


what? oO

Well Triset is that I do them without resting between the sets.

Barbell Shrug is the normal one, directly after that I lower the bar to above my knees and pull the barbell up in the same fashion as a shrug and I also go up on my toes, the last one I make a small jump instead of going up on my toes.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

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xphilx
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Re: Beach 2009 diet.

#66 Postby xphilx » Thu Apr 02, 2009 1:35 pm

never heard of the last ones but thanks for explaining. :)
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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npx
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Re: Beach 2009 diet.

#67 Postby npx » Fri Apr 03, 2009 5:57 am

1h powerwalk, current weight 84.2kg dunno how much water I am holding due to creatin however.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

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Re: Beach 2009 diet.

#68 Postby npx » Sat Apr 04, 2009 11:18 am

1h powerwalk today then gym.


Weight x Reps (Wanted Reps If I fail)

WU = Warm Up
WK = Work Set


Dumbell Seated Hammer Curl

WU 12,5kg x 10, 17,5kg x 8
WK 22,5kg x 5, 25kg x 3 (5)

Dumbell Seated Biceps Curl

WK 20kg x 10

Dumbell Seated Biceps Curl Reverse Grip

WK 12,5kg x 15

Barbell Bent-Over Row

WU 40kg x 10, 60kg x 8
WK 85kg x 5, 87,5kg x 5 (Straps)

Barbell Bent-Over Row Reverse Grip

WK 82,5kg x 10

Barbell Bent-Over Row Wide Grip


WK 72,5kg x 15

Chinup (Palms facing towards me)

WU 40 x 10 (Machine), BW x 8
WK BW+10kg x 5, BW+15kg x 4 (5)

Pull up (aka Swedish Chins)

WK BW x 5 (5-10)
WK 60 x 7 (Machine)

Wide-Grip Pull down

WK 50 x 10 (Machine)

Abs
Last edited by npx on Sat Apr 04, 2009 12:19 pm, edited 1 time in total.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

xjohanx
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Re: Beach 2009 diet.

#69 Postby xjohanx » Sat Apr 04, 2009 11:44 am

Nice weights! Just to clear things up, when you say pull-ups and chinups what do you mea? Because I know that in Sweden we use them the opposite way compared to the US.
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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npx
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Re: Beach 2009 diet.

#70 Postby npx » Sat Apr 04, 2009 12:17 pm

I use the U.S style, i.e. chinups is with the palm of the hands towards the face and pull-ups is swedish "chins". My pull-ups are pretty weak for example I only manage to do 5 of them this workout so I did another set on the pulldown machine after. First time I do this routine so I really enjoy doing it and the focus on the arms. Most of my other workouts don't focus on the arms.

I don't setup my programs myself, I basically copy them from a book called "Muscle" in Europe and the name of the book in the U.S is "The Book of Muscle" by Ian King. The programs are 3-split programs since I easily overtrain if I train more than 3 times a week. I like the programs since they fit my goals well and I don't have to bother on making my own programs even that I often modify the programs some to fit me better.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

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npx
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Re: Beach 2009 diet.

#71 Postby npx » Mon Apr 06, 2009 10:45 am

Triceps, Shoulders and Chest Workout

Weight x Reps (Wanted Reps If I fail)

WU = Warmup set
WK = Work set

Pushdown (Some Cable crap)

WU 20kg x 10, 30kg x 8
WK 45kg x 5 47,5kg x 5

Ez-Bar lying press

WK 17,5kg each side x 7 (10)

Ez-Bar seated press


WK 10kg each side x 15

Barbell Seated Shouldepress Front

WU 20kg x 10, 30kg x 8
WK 50kg x 5 52,5kg x 5

Barbell Seated Shouldepress

WK 47,5kg x 6 (10)

Barbell Seated Shouldepress Wide Grip

WK 35kg x 15

Barbell Benchpress (Smithmachine)

WU 50kg x 10, 70kg x 8
WK 105kg x 5 107,5kg x 4 (5)

Barbell Benchpress Wide Grip (Smithmachine)


WK 72,5kg x 10

Barbell Benchpress Wide Grip Feet on Bench to neck (Smithmachine)

WK 50kg x 10 (15)

Abs 4 sets

Comments: My food has been pretty crappy the last couples of days. Most calories from food and pizza so my throat was soar today. I also started doing the 2 first shoulder presses to the front since my shoulders seems to be fine again. But I was pretty weak there. Also I only rested one day since last weeks workouts and my body really need 2 days rest after one week. Well well I was pretty happy with the workout anyway.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

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npx
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Re: Beach 2009 diet.

#72 Postby npx » Tue Apr 07, 2009 2:54 pm

Got some stomach sickness from my gf so prob wont train tomorrow. But got alot of hemp proteins so looking forward to try that.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

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npx
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Re: Beach 2009 diet.

#73 Postby npx » Thu Apr 09, 2009 10:29 am

Biceps and Upper Back

Weight x Reps (Wanted Reps If I fail)

WU = Warm Up
WK = Work Set

Dumbell Seated Hammer Curl


WU 10kg x 10, 15kg x 8
WK 22,5kg x 5, 25kg x 5

Dumbell Seated Biceps Curl

WK 22,5kg x 7 (10)

Dumbell Seated Biceps Curl Reverse Grip

WK 15kg x 15

Barbell Bent-Over Row

WU 50kg x 10, 70kg x 8
WK 87,5kg x 5, 90kg x 5 (Straps)

Barbell Bent-Over Row Reverse Grip

WK 85kg x 10 (Straps)

Barbell Bent-Over Row Wide Grip


WK 75kg x 15

Chinup (Palms facing towards me)

WU 40 x 10 (Machine), BW x 8
WK BW+15kg x 5, BW+15kg x 5

Pull up (aka Swedish Chins)

WK BW x 8 (5-10)
WK 60 x 10 (Machine)

Wide-Grip Pull down


WK 50 x 10 (Machine)

Abs

Comments: My stomach is pretty dead, most of my day yesterday was spent on the toilet. But managed to get to the gym today anyway. The workout went fine and I manage to do 5 reps with 25kg on the hammercurls and did 5 reps with 15kg under me two sets as well. No leg and lower back workout this week due to my stomach so I will rest until Tuesday and I hopefully will be better then.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.

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xphilx
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Re: Beach 2009 diet.

#74 Postby xphilx » Thu Apr 09, 2009 4:13 pm

why biceps before back?

sorry if i asked you before, i wasn't sure if i did so.
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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npx
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Re: Beach 2009 diet.

#75 Postby npx » Fri Apr 10, 2009 8:54 am

Well this program I did since I wanted to focus on my arms and also get better control in my other exercises therefore I pre-exhaust the smaller muscles first and then go for the bigger ones. Hopefully I get some better control and shore up some weak links. Next week is a much heavier program that will be more demanding. I still change programs every third week so nothing I do is very long term.
We see the winners and "learn" from them, while forgetting the huge unseen cemetery of losers.


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