Never settle for less
Shut up and Squat!
Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus
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xjohanx
- Elephant
- Posts: 2960
- Age: 30
- Joined: Wed Jan 10, 2007 12:48 pm
- Location: Stockholm, Sweden.
- Contact:
Re: bringing germany back on the map!
I love it that you are doing full squats!
Never settle for less
Never settle for less
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!
before i started working out in a gym i did weightlifting in a club so i never did any other forms of squats than full ones. i just ignored my legs for almost two years in the gym.
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: Committed Consecration
Day 14!
Back:
Cable Rear Pulldown
30x20, 40x20, 45x15, 68x9, 73x6, 73x6, 73x6
Cable Close Grip Pulldown
68x8, 68x8, 68x7, 68x7
Barbell Bent-over Row
20x20, 40x15, 60x10, 65x7, 65x8, 65x8, 70x6
Lever Bent-over Row (Close Grip)
20x15, 40x10, 55x7, 55x6, 55x6, 55x6
Weighted 45° Hyperextension
(BWx15,) 20x15, 20x15
Back:
Cable Rear Pulldown
30x20, 40x20, 45x15, 68x9, 73x6, 73x6, 73x6
Cable Close Grip Pulldown
68x8, 68x8, 68x7, 68x7
Barbell Bent-over Row
20x20, 40x15, 60x10, 65x7, 65x8, 65x8, 70x6
Lever Bent-over Row (Close Grip)
20x15, 40x10, 55x7, 55x6, 55x6, 55x6
Weighted 45° Hyperextension
(BWx15,) 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: Committed Consecration
Day 15!
Chest:
Barbell Bench Press
20x20, 40x10, 60x5, 75x6, 75x6, 75x5, 75x5
Barbell Incline Bench Press
40x10, 50x8, 55x6, 55x6, 55x6, 55x6
Dips
BWx12, BWx10, BWx10
Dumbbell Fly
10x10, 10x8m 10x8 - superset with 5s
Abs
Weighted Leg Raises
5x20, 5x15, 5x15, 5x12 (all sets supersetted with BW)
Chest:
Barbell Bench Press
20x20, 40x10, 60x5, 75x6, 75x6, 75x5, 75x5
Barbell Incline Bench Press
40x10, 50x8, 55x6, 55x6, 55x6, 55x6
Dips
BWx12, BWx10, BWx10
Dumbbell Fly
10x10, 10x8m 10x8 - superset with 5s
Abs
Weighted Leg Raises
5x20, 5x15, 5x15, 5x12 (all sets supersetted with BW)
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: Committed Consecration
Day 16!
Shoulders:
Barbell Shoulder Press
20x20, 30x10, 40x10, 50x3, 45x5, 45x4
Barbell Upright Row
20x15, 30x10, 40x8, 42,5x6, 42,5x6, 42,5x6
Lying Dumbbell Lateral Raise
8x12, 9x10, 9x10, 9x8, 9x8
Dumbbell Front Raise
10x20, 10x20, 7,5x20 (supersetted all sets with 5kg dumbbells)
Abs:
Crunches supersetted with Leg Raises
Shoulders:
Barbell Shoulder Press
20x20, 30x10, 40x10, 50x3, 45x5, 45x4
Barbell Upright Row
20x15, 30x10, 40x8, 42,5x6, 42,5x6, 42,5x6
Lying Dumbbell Lateral Raise
8x12, 9x10, 9x10, 9x8, 9x8
Dumbbell Front Raise
10x20, 10x20, 7,5x20 (supersetted all sets with 5kg dumbbells)
Abs:
Crunches supersetted with Leg Raises
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: Committed Consecration
Day 17!
Arms:
Skull Crusher supersetted with Close Grip Bench Press
20x15, 20x10, 32,5x7, 30x7, 30x6, 30x6
Dumbbell Kickbacks
7,5x15, 10x12, 10x12, 10x12
Barbell Curls
20x15, 20x10, 35x9, 35x7, 35x7, 35x5
Dumbbell Concentration Curls
12,5x8, 12,5x8, 12,5x8, 12,5x8, 7,5x8
Arms:
Skull Crusher supersetted with Close Grip Bench Press
20x15, 20x10, 32,5x7, 30x7, 30x6, 30x6
Dumbbell Kickbacks
7,5x15, 10x12, 10x12, 10x12
Barbell Curls
20x15, 20x10, 35x9, 35x7, 35x7, 35x5
Dumbbell Concentration Curls
12,5x8, 12,5x8, 12,5x8, 12,5x8, 7,5x8
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: 30
- Joined: Wed Jan 10, 2007 12:48 pm
- Location: Stockholm, Sweden.
- Contact:
Re: Committed Consecration
how is the weight coming along?
Great session. I'm doing arms tomorrow. I'm siked
Great session. I'm doing arms tomorrow. I'm siked
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: Committed Consecration
gaining slow but at least something. i'm at 74kg now. i think i will increase the calorie intake once more.
arm work outs are the best, love 'em.
arm work outs are the best, love 'em.
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: 30
- Joined: Wed Jan 10, 2007 12:48 pm
- Location: Stockholm, Sweden.
- Contact:
Re: Committed Consecration
awesome dude. go go go
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: Committed Consecration
have been in a hurry the last two days.
Day 18!
Legs:
Barbell Full Squats
20x20, 40x10, 60x5, 70x3, 80x5, 80x4, 80x3, 60x10
Lever 45° Leg Press
80x8, 120x8, 140x6, 140x6, 140x6
Lever Lying Leg Curls
22,5x15, 42,5x6, 57,5x9, 62,5x6, 62,5x5
Lever 45° Calf Press
120x20, 120x15, 120x15
Lever Seated Calf Raise
42,2x15, 57,2x15, 62,2x12, 62,2x12, 62,2x12
Day 19!
Back:
Cable Rear Pulldown
30x15, 50x10, 73x8, 73x7, 73x7, 73x6
Cable Close Grip Pulldown
68x9, 68x6, 68x8, 68x8
Barbell Bent-over Row
60x10, 65x6, 65x6
Lever Bent-over Row (Close Grip)
20x15, 40x10, 55x8, 55x7, 55x7, 55x6
Day 18!
Legs:
Barbell Full Squats
20x20, 40x10, 60x5, 70x3, 80x5, 80x4, 80x3, 60x10
Lever 45° Leg Press
80x8, 120x8, 140x6, 140x6, 140x6
Lever Lying Leg Curls
22,5x15, 42,5x6, 57,5x9, 62,5x6, 62,5x5
Lever 45° Calf Press
120x20, 120x15, 120x15
Lever Seated Calf Raise
42,2x15, 57,2x15, 62,2x12, 62,2x12, 62,2x12
Day 19!
Back:
Cable Rear Pulldown
30x15, 50x10, 73x8, 73x7, 73x7, 73x6
Cable Close Grip Pulldown
68x9, 68x6, 68x8, 68x8
Barbell Bent-over Row
60x10, 65x6, 65x6
Lever Bent-over Row (Close Grip)
20x15, 40x10, 55x8, 55x7, 55x7, 55x6
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: Committed Consecration
Day 20!
Chest:
Barbell Bench Press
20x20, 40x10, 60x5, 75x6, 75x7, 75x5, 75x5, 50x12
Barbell Incline Bench Press
20x15, 40x10, 50x5, 60x6, 60x7, 60x5, 60x5
Dips
BWx12, BWx12, BWx12
Dumbbell Fly
10x9, 10x10, 10x10 - superset with 5s
Abs
Crunches
Chest:
Barbell Bench Press
20x20, 40x10, 60x5, 75x6, 75x7, 75x5, 75x5, 50x12
Barbell Incline Bench Press
20x15, 40x10, 50x5, 60x6, 60x7, 60x5, 60x5
Dips
BWx12, BWx12, BWx12
Dumbbell Fly
10x9, 10x10, 10x10 - superset with 5s
Abs
Crunches
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: Committed Consecration
Day 21!
Shoulders:
Barbell Shoulder Press
20x20, 30x10, 40x10, 45x7, 45x6, 45x6
Barbell Upright Row
20x15, 30x10, 40x10, 42,5x8, 42,5x6, 42,5x6
Lying Dumbbell Lateral Raise
7,5x10, 10x7, 10x6, 10x6, 10x6
Dumbbell Front Raise
10x20, 10x20, 7,5x20 (supersetted all sets with 5kg dumbbells)
Abs:
Crunches
Leg Raises
Day 22!
Arms:
Skull Crusher
20x15, 20x10, 30x8, 30x8, 30x8, 30x8
Dumbbell Kickbacks
7,5x10, 10x12, 10x12, 10x12
Barbell Curls
20x10, 30x6, 35x10, 37,5x6, 37,5x5, 37,5x5
Dumbbell Concentration Curls
12,5x8, 12,5x8, 12,5x8, 10x8
Shoulders:
Barbell Shoulder Press
20x20, 30x10, 40x10, 45x7, 45x6, 45x6
Barbell Upright Row
20x15, 30x10, 40x10, 42,5x8, 42,5x6, 42,5x6
Lying Dumbbell Lateral Raise
7,5x10, 10x7, 10x6, 10x6, 10x6
Dumbbell Front Raise
10x20, 10x20, 7,5x20 (supersetted all sets with 5kg dumbbells)
Abs:
Crunches
Leg Raises
Day 22!
Arms:
Skull Crusher
20x15, 20x10, 30x8, 30x8, 30x8, 30x8
Dumbbell Kickbacks
7,5x10, 10x12, 10x12, 10x12
Barbell Curls
20x10, 30x6, 35x10, 37,5x6, 37,5x5, 37,5x5
Dumbbell Concentration Curls
12,5x8, 12,5x8, 12,5x8, 10x8
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: Committed Consecration
Day 23!
Legs:
Barbell Full Squats
20x15, 40x8, 60x5, 80x5, 70x6, 70x6, 70x6
Lever 45° Leg Press
80x10, 120x6, 140x6, 140x6, 140x6
Lever Lying Leg Curls
22,5x10, 42,5x6, 62,5x8, 62,5x6, 62,5x6
Lever 45° Calf Press
120x17, 120x15, 120x16
Lever Seated Calf Raise
57,2x15, 67,2x13, 67,2x12, 67,2x10
Abs:
Crunches
Legs:
Barbell Full Squats
20x15, 40x8, 60x5, 80x5, 70x6, 70x6, 70x6
Lever 45° Leg Press
80x10, 120x6, 140x6, 140x6, 140x6
Lever Lying Leg Curls
22,5x10, 42,5x6, 62,5x8, 62,5x6, 62,5x6
Lever 45° Calf Press
120x17, 120x15, 120x16
Lever Seated Calf Raise
57,2x15, 67,2x13, 67,2x12, 67,2x10
Abs:
Crunches
Last edited by xphilx on Wed Oct 15, 2008 6:12 pm, edited 1 time in total.
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: 30
- Joined: Wed Jan 10, 2007 12:48 pm
- Location: Stockholm, Sweden.
- Contact:
Re: Committed Consecration
your squats are not moving forward, what's up? do you want to talk about it? share a hot cup of cocoa and chit chat about our feelings?
DUDE! GET FUCKING HUGE! nuff said
DUDE! GET FUCKING HUGE! nuff said
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: Committed Consecration
to be honest i wasn't satisfied with the form of my squatting at the higher weight. so i went down with it and concentrated on the right movement. but i'm making progress with all other excercises i think. so i'm ok with that.
i also found out that i did the bent-over rows not right. so my weights are looking a bit weak there now but it's because i do the excercise now in the correct, more difficult, way.
Day 24!
Back:
Cable Rear Pulldown
30x15, 50x10, 73x8, 73x8, 73x7, 73x6
Cable Close Grip Pulldown
68x10, 73x7, 73x6, 73x6
Barbell Bent-over Row
20x12, 60x10, 65x6, 65x7, 65x6
Lever Bent-over Row (Close Grip)
40x10, 55x6, 50x7, 50x7, 50x6
i also found out that i did the bent-over rows not right. so my weights are looking a bit weak there now but it's because i do the excercise now in the correct, more difficult, way.
Day 24!
Back:
Cable Rear Pulldown
30x15, 50x10, 73x8, 73x8, 73x7, 73x6
Cable Close Grip Pulldown
68x10, 73x7, 73x6, 73x6
Barbell Bent-over Row
20x12, 60x10, 65x6, 65x7, 65x6
Lever Bent-over Row (Close Grip)
40x10, 55x6, 50x7, 50x7, 50x6
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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