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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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xjohanx
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Posts: 2960
Age: 28
Joined: Wed Jan 10, 2007 12:48 pm
Location: Stockholm, Sweden.
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#16 Postby xjohanx » Sat Oct 13, 2007 9:22 am

Friday 12/10 Back, biceps, calves

Dumbbell rows
36x7
36x7
36x7

Lat pulldowns
80x5
75x8
75x9

Standing calfpress

Cable rows

Sitting calfpress

Cable curls

Machine rows
90x10
90x8
90x9

Good session but the gym was full of people so I couldn't do everything I wanted.
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.

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

#17 Postby xjohanx » Sat Oct 13, 2007 3:47 pm

Saturday 13/10 Abs

To be honest I hate training abs, but the girls like it so...

Leg lifts

Crunches

Machine crunches

Ab-wheel rollout

Reversed crunches

It wasn't as boring as I thought it was going to be but I still pefer back-days.
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.

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

#18 Postby xjohanx » Sun Oct 14, 2007 8:03 pm

Sunday 14/10 Triceps, chest, shoulders

my training buddy was busy so I had to go it alone today too, therefore i replaced the narrow grip bench with the bench machine

Narrow grip bench machine
80x8
90x4
90x5

Incline dumbbell press
30x5
30x4
30x4

Smith machine press
50x7
55x5
55x6

Dips
BW
BW
BW

Side lateral raises
15x8
16x7
16x7

Skullcrushers
superset with
narrow grip bench did em light

Pushdowns

pretty good session but I have a lot of pain in my lower back and my left front delt. tiger balm needed i guess
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.

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

#19 Postby xjohanx » Sun Oct 14, 2007 8:13 pm

oh yeah almost forgot. I checked my weight today for the first time on over three months. I'm now up to 81 kg (about 79 in the morning). i don't remeber what the scale showed three months ago but 13 months ago it showed 63 kg. going in the right direction
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.

Zack
Mastodon
Posts: 4814
Age: 28
Joined: Fri Sep 08, 2006 10:31 am
Location: eh?

#20 Postby Zack » Sun Oct 14, 2007 11:25 pm

Great achievement, keep it up!
Lifts:
250 Bench
445 Deadlift
335 Squat


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