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 Post subject: Re: Beach 2009 diet.
PostPosted: Tue Mar 31, 2009 10:10 am 
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Posts: 177
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.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Apr 02, 2009 6:28 am 
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1h powerwalk then time for the gym.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Apr 02, 2009 10:18 am 
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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.......

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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Apr 02, 2009 12:55 pm 
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Location: Germany
npx wrote:
Shrugs Triset (Barbell Shrug, Barbell Shrug Explosive From Hang Above Knees, Barbell Shrug Jump From Hang Above Knees)


what? oO

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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Apr 02, 2009 1:05 pm 
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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.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Apr 02, 2009 1:35 pm 
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Elephant
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Posts: 1074
Location: Germany
never heard of the last ones but thanks for explaining. :)

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 Post subject: Re: Beach 2009 diet.
PostPosted: Fri Apr 03, 2009 5:57 am 
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Posts: 177
1h powerwalk, current weight 84.2kg dunno how much water I am holding due to creatin however.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Sat Apr 04, 2009 11:18 am 
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Posts: 177
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

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Last edited by npx on Sat Apr 04, 2009 12:19 pm, edited 1 time in total.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Sat Apr 04, 2009 11:44 am 
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Joined: Wed Jan 10, 2007 12:48 pm
Posts: 2960
Location: Stockholm, Sweden.
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.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Sat Apr 04, 2009 12:17 pm 
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Posts: 177
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.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Mon Apr 06, 2009 10:45 am 
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
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.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Tue Apr 07, 2009 2:54 pm 
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
Got some stomach sickness from my gf so prob wont train tomorrow. But got alot of hemp proteins so looking forward to try that.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Apr 09, 2009 10:29 am 
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
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.

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 Post subject: Re: Beach 2009 diet.
PostPosted: Thu Apr 09, 2009 4:13 pm 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
why biceps before back?

sorry if i asked you before, i wasn't sure if i did so.

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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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 Post subject: Re: Beach 2009 diet.
PostPosted: Fri Apr 10, 2009 8:54 am 
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Joined: Thu Jan 29, 2009 1:01 pm
Posts: 177
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.

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