Shut up and Squat!

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xjohanx
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Re: bringing germany back on the map!

#16 Postby xjohanx » Fri Sep 19, 2008 9:30 am

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.

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xphilx
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Re: bringing germany back on the map!

#17 Postby xphilx » Fri Sep 19, 2008 9:38 am

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

xjohanx
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Re: bringing germany back on the map!

#18 Postby xjohanx » Fri Sep 19, 2008 9:44 am

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.

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xphilx
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Re: bringing germany back on the map!

#19 Postby xphilx » Fri Sep 19, 2008 10:25 am

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

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xphilx
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Re: bringing germany back on the map!

#20 Postby xphilx » Mon Sep 22, 2008 2:46 pm

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
my training.

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: 28
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Location: Stockholm, Sweden.
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Re: bringing germany back on the map!

#21 Postby xjohanx » Mon Sep 22, 2008 3:06 pm

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.

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xphilx
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Re: bringing germany back on the map!

#22 Postby xphilx » Tue Sep 23, 2008 9:34 am

Day 7! awesome pump today! :D

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

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xphilx
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Posts: 1074
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Location: Germany

Re: bringing germany back on the map!

#23 Postby xphilx » Wed Sep 24, 2008 8:10 am

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
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

User avatar
xphilx
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Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: bringing germany back on the map!

#24 Postby xphilx » Thu Sep 25, 2008 4:08 pm

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
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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xphilx
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Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: bringing germany back on the map!

#25 Postby xphilx » Fri Sep 26, 2008 11:26 am

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
my training.

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: 28
Joined: Wed Jan 10, 2007 12:48 pm
Location: Stockholm, Sweden.
Contact:

Re: bringing germany back on the map!

#26 Postby xjohanx » Fri Sep 26, 2008 12:16 pm

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.

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xphilx
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Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: bringing germany back on the map!

#27 Postby xphilx » Sat Sep 27, 2008 4:47 am

i found out that i shouldn't do them as the last exercise. :D
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

User avatar
xphilx
Elephant
Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: bringing germany back on the map!

#28 Postby xphilx » Mon Sep 29, 2008 9:50 am

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
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

User avatar
xphilx
Elephant
Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: bringing germany back on the map!

#29 Postby xphilx » Tue Sep 30, 2008 3:44 pm

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
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

User avatar
xphilx
Elephant
Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: bringing germany back on the map!

#30 Postby xphilx » Wed Oct 01, 2008 9:37 am

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
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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