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Shut up and Squat!


xphilx
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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

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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

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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

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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)

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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

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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

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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

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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

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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

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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

Edited by xphilx
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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

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I totally know where you're at because I'm at the same place. But you are aiming to increase weight, right?

Good work and I'm proud of you because you are really being consistent and that is what gives good results.

Keep it up bro. And say hi to Vio from me, I haven't talked to her in forever

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she's on her way to my crib right now and will arrive in a few minutes so i will be able to say hi to her soon.

 

of course i want to increase weight, i mean who doesn't?!

and yeah i'm consistent, thanks for being proud! i couldn't live without having my five work outs per week anyway and vio kinda hates me fot that.

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last work out sucked. felt miserable. couldn't sleep enough and ate too much before training.

 

 

Day 25!

 

Chest:

 

Barbell Bench Press

20x20, 40x10, 60x5, 75x6, 75x5, 75x4, 75x4

Barbell Incline Bench Press

40x10, 60x6, 60x6, 60x5, 60x5

Dips

BWx11, BWx10, BWx10

Dumbbell Fly

10x8, 10x8m 10x7 - superset with 7,5s

 

Abs:

 

Crunches

Leg Raises

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