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 Post subject: Re: bringing germany back on the map!
PostPosted: Wed Oct 01, 2008 11:11 am 
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Elephant

Joined: Wed Jan 10, 2007 12:48 pm
Posts: 2960
Location: Stockholm, Sweden.
I love it that you are doing full squats!
Never settle for less :D

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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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 Post subject: Re: bringing germany back on the map!
PostPosted: Wed Oct 01, 2008 12:12 pm 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
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. :D

_________________
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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 Post subject: Re: Committed Consecration
PostPosted: Fri Oct 03, 2008 8:09 am 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
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

_________________
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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 Post subject: Re: Committed Consecration
PostPosted: Fri Oct 03, 2008 2:51 pm 
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Elephant
User avatar

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

_________________
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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 Post subject: Re: Committed Consecration
PostPosted: Mon Oct 06, 2008 9:18 am 
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Elephant
User avatar

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

_________________
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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 Profile  
 
 Post subject: Re: Committed Consecration
PostPosted: Tue Oct 07, 2008 2:01 pm 
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Elephant
User avatar

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

_________________
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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 Profile  
 
 Post subject: Re: Committed Consecration
PostPosted: Tue Oct 07, 2008 2:10 pm 
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Elephant

Joined: Wed Jan 10, 2007 12:48 pm
Posts: 2960
Location: Stockholm, Sweden.
how is the weight coming along?
Great session. I'm doing arms tomorrow. I'm siked :D

_________________
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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 Post subject: Re: Committed Consecration
PostPosted: Tue Oct 07, 2008 3:09 pm 
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Elephant
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Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
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. :D

_________________
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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 Profile  
 
 Post subject: Re: Committed Consecration
PostPosted: Tue Oct 07, 2008 3:13 pm 
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Elephant

Joined: Wed Jan 10, 2007 12:48 pm
Posts: 2960
Location: Stockholm, Sweden.
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.


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 Profile  
 
 Post subject: Re: Committed Consecration
PostPosted: Thu Oct 09, 2008 1:05 pm 
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Elephant
User avatar

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

_________________
my training.

The Squat:

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

- Dave Tate


Top
 Profile  
 
 Post subject: Re: Committed Consecration
PostPosted: Sat Oct 11, 2008 7:36 am 
Offline
Elephant
User avatar

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

_________________
my training.

The Squat:

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

- Dave Tate


Top
 Profile  
 
 Post subject: Re: Committed Consecration
PostPosted: Tue Oct 14, 2008 3:19 pm 
Offline
Elephant
User avatar

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

_________________
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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 Profile  
 
 Post subject: Re: Committed Consecration
PostPosted: Wed Oct 15, 2008 3:43 pm 
Offline
Elephant
User avatar

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

_________________
my training.

The Squat:

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

- Dave Tate


Last edited by xphilx on Wed Oct 15, 2008 6:12 pm, edited 1 time in total.

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 Post subject: Re: Committed Consecration
PostPosted: Wed Oct 15, 2008 3:56 pm 
Offline
Elephant

Joined: Wed Jan 10, 2007 12:48 pm
Posts: 2960
Location: Stockholm, Sweden.
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

_________________
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.


Top
 Profile  
 
 Post subject: Re: Committed Consecration
PostPosted: Thu Oct 16, 2008 2:00 pm 
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Elephant
User avatar

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

_________________
my training.

The Squat:

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

- Dave Tate


Top
 Profile  
 
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