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PostPosted: Fri Oct 14, 2005 9:21 am 
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Elephant
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Joined: Sun May 22, 2005 11:52 am
Posts: 1114
Location: bamberg/germany
:shock:


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PostPosted: Fri Oct 14, 2005 1:37 pm 
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Elephant
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Posts: 1869
Location: Vegan Strength Cult, German HQ
Thanks Rob :)
I have to make my arms grow... it's my next primary target after the shows!
Along with getting stronger and bigger all round :D


Day 32:

Bench press: 100kg for 6, 4, 2 reps.
Incline bench flies: 26kg for 5, 5 reps.
Dips: 45kg for 3, 2, 2, 3 reps
Barbell press: 47,5kg for 8 reps
Upright row: 50kg for 4, 4 reps
Squats: 130kg for 4, 4, 4 reps.
Calves, standing: 130kg for 6, 6 reps, loaded stretching as always.
Abs: crunches and side crunches.
Rotator cuff: 5 sets in total each side.

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PostPosted: Fri Oct 14, 2005 2:45 pm 
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Elephant
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Joined: Thu Jun 23, 2005 3:39 pm
Posts: 1108
Location: Edinburgh, Scotland
looking very good there alex :D

whilst your arms arent huge, they are a really good size, and ripped. i certainly wouldnt consider them a weak point.

if i am allowed to make constructive criticism, i would say your calfs are a little on the small side. other than that, you have got it set - great contest shape 8)

jonathan

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PostPosted: Sun Oct 16, 2005 9:52 am 
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Elephant
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Joined: Tue Aug 02, 2005 3:38 pm
Posts: 1869
Location: Vegan Strength Cult, German HQ
Thanks for the feedback, Johnathan.
You're right with the calves. And of course you're always allowed to make constructive criticism!
I know my calves are among my weaknesses, but believe it or not, they have improved visibly since last year! :shock: Imagine how thin they were! :lol: I think the size of the calves is very much dependent on your genetics, even more than with most other muscle groups, because of their fibre profile. I met a guy in the gym who had amazing calves. big, shredded, everything. I asked him what he did, and he said: "I've never worked my calves, not even once. I only work my upper body. I don't work my legs, either. I don't do any other sports, no." No running, nothing!! That was really a shock for me.
I have found that my calves responded to heavy weights combined with high frequency and loaded stretching. They HAVE grown a little :lol:


Day 33

Chin-ups: 40kg for 3, 3, 3, 3 reps.
Barbell row: 105kg for 4, 4, 4 reps.
SL Deadlift: 145kg for 4, 4, 4 reps.
T-Bar: 95kg for 3, 3, 2 reps.
Incline bench Dumbell curls: 20kg for 4, 4 reps.
Barbell shrugs: 155kg for 5, 5 reps.
Pullovers: 55kg for 5, 5 reps.
Calves, seated: 130kg for 7, 8 reps.
Abs machine: 65kg for 6, 6 reps.


Day 34

Bench press: 105kg for 4, 2, 3, 3 reps. Was heavier than i thought :(
Incline bench flies: Dropped to 8 reps total to keep the volume moderate. 28kg for 4, 4 reps.
Dips: 50kg for 2 reps. Then, the beginning of the next set, my belt tore apart :shock: It was a 8 years old leather belt, the only leather item i still use. It had some cracks before, but the 50kg was apparnetly too much. I didn't buy a new one before because i'm short on money :? Now i have to. Anyway, after some grumbling and thinking, i strapped my belt tighter, so it was now VERY tight indeed, but it worked. Then i did 4 sets for 2 reps each.
Barbell press: 50kg for 4, 4 reps (15 seconds break only)
Upright row: 52, 5kg for 4, 5 reps
Squats: 135kg for 3, 3, 3, 3 very easy and cool reps 8)
Calves, standing: 130kg for 6, 6 reps, loaded stretching as always.
Rotator cuff: 4 sets in total each side.
Abs: crunches and side crunches.

I'll be back here tomorrow ;)

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PostPosted: Mon Oct 17, 2005 9:47 am 
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Elephant
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Location: Vegan Strength Cult, German HQ
Day 35

Chin-ups: 45kg for 2, 3, 2, 2, 2, 1 reps.
Barbell row: 107,5kg for 3, 3, 3, 3 reps.
SL Deadlift: 150kg for 3, 3, 3, 3 reps.
T-Bar: 105kg for 3, 3, 2 reps.
Incline bench Dumbell curls: 22kg for 3, 3, 2 reps.
Barbell shrugs: 160kg for 5, 5 reps.
Pullovers: 57,5kg for 4, 4, 2 reps.
Calves, seated: 140kg for 7, 6 reps.
Abs machine: 70kg for 4, 4, 4 reps.

Easy deadlifting 8) Actually i did some involuntary deadlifts with 150 and 160kg when picking the bar off the ground on the SLDL and shrugs, because the power rack was occupied by a guy who barbell curled 25kg :x

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PostPosted: Tue Oct 18, 2005 12:45 pm 
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Elephant
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Joined: Tue Aug 02, 2005 3:38 pm
Posts: 1869
Location: Vegan Strength Cult, German HQ
Day 36

Bench press: 110kg for 6x 2reps
Incline bench flies: 30kg for 4, 4 reps
Dips: 52,5kg for 1, 2, 1, 2, 1, 1, 1, 1 reps. The chain (without the belt) is leaving some marks on my sides, even when i wrap a towel around it. :?
Barbell press: 52,5kg for 4, 4 reps (15 seconds break only)
Upright row: 55kg for 5, 4 reps
Squats: 140kg for 3, 3, 3, 3 reps. The first two breaks were too long, because i had to save the life of some dude who tried to kill his intervertebral discs by doing extremely wrong deadlifts :shock:
Calves, standing: 140kg for 6, 6 reps, loaded stretching as always.
Abs: crunches and side crunches.
Rotator cuff: 4 sets in total each side.

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PostPosted: Tue Oct 18, 2005 1:57 pm 
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Elephant
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Joined: Fri Oct 07, 2005 10:11 pm
Posts: 1814
Location: Dallas
Your in great shape Buddy!

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PostPosted: Tue Oct 18, 2005 3:10 pm 
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Elephant

Joined: Mon May 23, 2005 11:05 pm
Posts: 2651
Daywalker wrote:
The first two breaks were too long, because i had to save the life of some dude who tried to kill his intervertebral discs by doing extremely wrong deadlifts :shock:


See, we knew you were part Super Hero! :D


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PostPosted: Tue Oct 18, 2005 3:11 pm 
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Elephant
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Joined: Sun May 22, 2005 11:52 am
Posts: 1114
Location: bamberg/germany
:shock:
what did he do exactly?


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PostPosted: Wed Oct 19, 2005 2:03 pm 
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Elephant
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Joined: Tue Aug 02, 2005 3:38 pm
Posts: 1869
Location: Vegan Strength Cult, German HQ
Thanks, big boy 8)


SeaSiren wrote:
See, we knew you were part Super Hero! :D

:lol:
Yeah, the part without the super powers! :D


Day 37

Chin-ups: 47,5kg for 6x 2 reps.
Barbell row: 110kg for 3, 3, 3, 3 reps. This is really the limit. I won't increase the next (last) workout.
SL Deadlift: 155kg for 3, 3, 3, 3 reps.
T-Bar: 105kg for 3, 3, 2 reps.
Incline bench Dumbell curls: 22kg for 3, 3, 2 reps.
Barbell shrugs: 165kg for 5, 5 reps.
Pullovers: 60kg for 3, 2 reps. This is also gonna stay next workout.
Calves, seated: 150kg for 7, 7 reps.
Abs machine: 70kg for 4, 4, 4 reps.

It was very heavy today, i didn't have much energy. Tomorrow last chest/squat day, friday last back day.

Monday starts the serious part :twisted:

Did i mention i hate shaving :?

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PostPosted: Wed Oct 19, 2005 2:09 pm 
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Gorilla

Joined: Tue Aug 16, 2005 5:54 pm
Posts: 778
Location: Corvallis, OR
Daywalker wrote:
Did i mention i hate shaving :?

Me too, but I have to do it a lot more often than you! :shock:
I can't believe how much weight you can lift. I'll bet just your pinky finger is bigger than my whole bicep! :)

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PostPosted: Wed Oct 19, 2005 2:45 pm 
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Elephant
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Joined: Tue Aug 02, 2005 3:38 pm
Posts: 1869
Location: Vegan Strength Cult, German HQ
veggymeggy wrote:
Me too, but I have to do it a lot more often than you! :shock:

Hey, i have to shave my face, too! ;)

Quote:
I'll bet just your pinky finger is bigger than my whole bicep! :)

:lol:

*looks at his pinky finger*
*flexes his pinky finger*

Meggy, i sure hope you're wrong! :D
*rofl*

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PostPosted: Wed Oct 19, 2005 3:43 pm 
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Elephant
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Joined: Sun May 22, 2005 11:52 am
Posts: 1114
Location: bamberg/germany
:cry:
i also wanna exercise, damn wrist! it kinda makes me feel depressed when i'm not able to!


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PostPosted: Wed Oct 19, 2005 4:25 pm 
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Rabbit

Joined: Wed Dec 31, 1969 7:00 pm
Posts: 176
Location: Dortmund, Germany
yo, when and where is the competition? perhaps you mentioned it before but i was to lazy to read all 5 sites... and great numbers, 110 kg are heavy


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PostPosted: Thu Oct 20, 2005 9:01 am 
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Gorilla
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Joined: Sat Oct 01, 2005 1:50 pm
Posts: 680
Location: Jiangsu, China
Great work Alex.
I'm loving it in Bonn.
I have a great gym 200 metres from my apartment!
Mach's gut!
:D

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