Shut up and Squat!
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xjohanx
- Elephant
- Posts: 2960
- Age: 29
- Joined: Wed Jan 10, 2007 12:48 pm
- Location: Stockholm, Sweden.
- Contact:
Re: bringing germany back on the map!
where's the dips?
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.
Re: bringing germany back on the map!
well, i thought about replacing the cable flys through dips but i don't know if the dips would train my triceps too much for a chest day. what do you think?
my training.
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
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: 29
- Joined: Wed Jan 10, 2007 12:48 pm
- Location: Stockholm, Sweden.
- Contact:
Re: bringing germany back on the map!
i think dips is the perfect chest excersise. if you don't want to work your triceps too much just focus on the chest and ben a little forward and it will give you a huge pump.
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.
Re: bringing germany back on the map!
yeah, i like dips, too. but i've been doing them for the past 2 month so and wanted to switch to another excercise. maybe i'll bring them back into my routine.
my training.
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
Re: bringing germany back on the map!
Day 6!
Shoulders:
Barbell Shoulder Press
(20x15, 20x15,) 40x7, 40x6, 40x6, 40x6
Barbell Upright Row
(30x10,) 40x7, 40x6, 40x6, 40x6
Lying Dumbbell Lateral Raise
(5x12,) 7,5x10, 7,5x10, 7,5x10, 7,5x12
Dumbbell Front Raise
11x18, 11x12, 11x14 (supersetted all sets with 5kg dumbbells)
Abs:
Leg Raises
BWx25, BWx15, BWx15
Cruches
BWx20, BWx20
Shoulders:
Barbell Shoulder Press
(20x15, 20x15,) 40x7, 40x6, 40x6, 40x6
Barbell Upright Row
(30x10,) 40x7, 40x6, 40x6, 40x6
Lying Dumbbell Lateral Raise
(5x12,) 7,5x10, 7,5x10, 7,5x10, 7,5x12
Dumbbell Front Raise
11x18, 11x12, 11x14 (supersetted all sets with 5kg dumbbells)
Abs:
Leg Raises
BWx25, BWx15, BWx15
Cruches
BWx20, BWx20
my training.
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
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: 29
- Joined: Wed Jan 10, 2007 12:48 pm
- Location: Stockholm, Sweden.
- Contact:
Re: bringing germany back on the map!
KICK IT!
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.
Re: bringing germany back on the map!
Day 7! awesome pump today! 
Arms:
Skull Crusher
(20x12, 20x10,) 25x10, 30x8, 30x7, 30x8
Dumbbell Kickbacks
7,5x12, 11x12, 11x10, 11x12
Barbell Curls
(30x8,) 35x8, 35x6, 35x6, 35x7
Dumbbell Concentration Curls
15x8, 15x6, 15x8
Arms:
Skull Crusher
(20x12, 20x10,) 25x10, 30x8, 30x7, 30x8
Dumbbell Kickbacks
7,5x12, 11x12, 11x10, 11x12
Barbell Curls
(30x8,) 35x8, 35x6, 35x6, 35x7
Dumbbell Concentration Curls
15x8, 15x6, 15x8
my training.
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
Re: bringing germany back on the map!
Day 8!
Legs:
Barbell Full Squats
20x20, 40x10, 60x8, 70x6, 70x6, 70x6, 70x6
Lever 45° Leg Press
120x7, 120x7, 120x7, 120x7
Lever Lying Leg Curls
23x10, 57,5x7, 57,5x6, 57,5x6
Lever 45° Calf Press
80x20, 110x20, 110x15, 110x15, 110x15
Lever Seated Calf Raise
57,2x15, 57,2x15, 57,2x12, 59,7x12
Leg Raise
BWx23, BWx20, BWx15
Legs:
Barbell Full Squats
20x20, 40x10, 60x8, 70x6, 70x6, 70x6, 70x6
Lever 45° Leg Press
120x7, 120x7, 120x7, 120x7
Lever Lying Leg Curls
23x10, 57,5x7, 57,5x6, 57,5x6
Lever 45° Calf Press
80x20, 110x20, 110x15, 110x15, 110x15
Lever Seated Calf Raise
57,2x15, 57,2x15, 57,2x12, 59,7x12
Leg Raise
BWx23, BWx20, BWx15
my training.
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
Re: bringing germany back on the map!
Day 9!
Back:
Cable Rear Pulldown
30x20, 40x20, 68x8, 68x7, 68x7, 68x7
Cable Close Grip Pulldown
68x8, 68x8, 68x7, 68x7
Barbell Bent-over Row
60x12, 65x9, 67,5x7, 67,5x7, 67,5x7
Lever Bent-over Row (Close Grip)
40x10, 55x8, 55x7, 55x6, 40x12
Weighted 45° Hyperextension
(BWx15,) 20x15, 20x15, 20x15
Back:
Cable Rear Pulldown
30x20, 40x20, 68x8, 68x7, 68x7, 68x7
Cable Close Grip Pulldown
68x8, 68x8, 68x7, 68x7
Barbell Bent-over Row
60x12, 65x9, 67,5x7, 67,5x7, 67,5x7
Lever Bent-over Row (Close Grip)
40x10, 55x8, 55x7, 55x6, 40x12
Weighted 45° Hyperextension
(BWx15,) 20x15, 20x15, 20x15
my training.
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
Re: bringing germany back on the map!
Day 10!
Chest:
Barbell Bench Press
20x20, 40x10, 60x8, 75x5, 75x5, 75x5, 75x5, 75x5
Barbell Incline Bench Press
20x10, 50x8, 60x6, 60x6, 60x6, 60x6
Cable Standing Fly
14x15, 27x7, 27x6, 27x5, 27x4
Dumbbell Fly
11x9, 11x9, 11x8, 11x7
Dips
BWx8, BWx8
Abs:
Leg Raises:
BWx25, BWx15, BWx15
Crunches:
BWx20, BWx15, BWx12
Chest:
Barbell Bench Press
20x20, 40x10, 60x8, 75x5, 75x5, 75x5, 75x5, 75x5
Barbell Incline Bench Press
20x10, 50x8, 60x6, 60x6, 60x6, 60x6
Cable Standing Fly
14x15, 27x7, 27x6, 27x5, 27x4
Dumbbell Fly
11x9, 11x9, 11x8, 11x7
Dips
BWx8, BWx8
Abs:
Leg Raises:
BWx25, BWx15, BWx15
Crunches:
BWx20, BWx15, BWx12
my training.
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
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: 29
- Joined: Wed Jan 10, 2007 12:48 pm
- Location: Stockholm, Sweden.
- Contact:
Re: bringing germany back on the map!
DIPS FTW!!
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.
Re: bringing germany back on the map!
i found out that i shouldn't do them as the last exercise.
my training.
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
Re: bringing germany back on the map!
Day 11!
Shoulders:
Barbell Shoulder Press
20x20, 30x10, 40x10, 50x6, 50x6, 50x5, 50x5
Barbell Upright Row
20x15, 30x10, 40x7, 40x6, 40x5, 40x6
Lying Dumbbell Lateral Raise
5x12, 5x13, 5x13, 7,5x10, 11x6
Dumbbell Front Raise
11x20, 11x18, 7,5x20 (supersetted all sets with 5kg dumbbells)
Abs:
Leg Raises
BWx23, BWx15, BWx12, BWx12
Shoulders:
Barbell Shoulder Press
20x20, 30x10, 40x10, 50x6, 50x6, 50x5, 50x5
Barbell Upright Row
20x15, 30x10, 40x7, 40x6, 40x5, 40x6
Lying Dumbbell Lateral Raise
5x12, 5x13, 5x13, 7,5x10, 11x6
Dumbbell Front Raise
11x20, 11x18, 7,5x20 (supersetted all sets with 5kg dumbbells)
Abs:
Leg Raises
BWx23, BWx15, BWx12, BWx12
my training.
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
Re: bringing germany back on the map!
Day 12!
Arms:
Skull Crusher
20x15, 20x10, 30x12, 32,5x7, 32,5x6, 32,5x6, 32,5x6
Dumbbell Kickbacks
7,5x15, 7,5x15, 7,5x15, 7,5x15
Barbell Curls
20x15, 35x8, 35x7, 35x6, 35x6
Dumbbell Concentration Curls
12,5x8, 12,5x8, 12,5x8, 12,5x8, 5x15
Arms:
Skull Crusher
20x15, 20x10, 30x12, 32,5x7, 32,5x6, 32,5x6, 32,5x6
Dumbbell Kickbacks
7,5x15, 7,5x15, 7,5x15, 7,5x15
Barbell Curls
20x15, 35x8, 35x7, 35x6, 35x6
Dumbbell Concentration Curls
12,5x8, 12,5x8, 12,5x8, 12,5x8, 5x15
my training.
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
Re: bringing germany back on the map!
Day 13!
Legs:
Barbell Full Squats
20x20, 40x10, 60x5, 70x8, 80x5, 80x5, 80x4
Lever 45° Leg Press
80x8, 120x8, 120x7, 130x5, 130x5
Lever Lying Leg Curls
22,5x15, 42,5x6, 57,5x7, 57,5x6, 57,5x6
Lever 45° Calf Press
120x20, 120x15
Lever Seated Calf Raise
27,2x15, 42,2x15, 57,2x15, 62,2x12, 62,2x12, 62,2x12
Legs:
Barbell Full Squats
20x20, 40x10, 60x5, 70x8, 80x5, 80x5, 80x4
Lever 45° Leg Press
80x8, 120x8, 120x7, 130x5, 130x5
Lever Lying Leg Curls
22,5x15, 42,5x6, 57,5x7, 57,5x6, 57,5x6
Lever 45° Calf Press
120x20, 120x15
Lever Seated Calf Raise
27,2x15, 42,2x15, 57,2x15, 62,2x12, 62,2x12, 62,2x12
my training.
The Squat:
“It's a great excuse to wear a big ass belt that makes you look less fat.”
- Dave Tate
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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