Shut up and Squat!

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

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

Re: Committed Consecration

#61 Postby xphilx » Thu Oct 30, 2008 10:00 am

Day 34!

Back:

Cable Rear Pulldown
40x15, 50x10, 73x8, 73x7, 73x7, 73x6
Cable Close Grip Pulldown
68x10, 73x7, 73x6
Barbell Bent-over Row
20x15, 60x10, 65x8, 65x8, 65x7
Lever Bent-over Row (Close Grip)
50x9, 50x9, 50x9
45° Hyperextension
10x15, 20x13, 20x12


good day!
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
Elephant
Posts: 1074
Joined: Sun Jun 08, 2008 9:22 am
Location: Germany

Re: Committed Consecration

#62 Postby xphilx » Fri Oct 31, 2008 6:19 pm

Day 35!

Chest:

Barbell Bench Press
20x20, 40x10, 60x5, 75x7, 75x6, 75x5, 75x5
Barbell Incline Bench Press
40x10, 60x7, 60x7, 60x7, 60x6
Dips
BWx16, BWx16, BWx15
Dumbbell Fly
10x10, 10x10 10x7

Abs:

Crunches supersetted with Leg Raises


again: good day!
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: Committed Consecration

#63 Postby xphilx » Mon Nov 03, 2008 5:24 pm

Day 36!

Shoulders:

Barbell Shoulder Press
20x20, 45x8, 45x7, 45x6
Lever Lateral Raise
25x10, 30x8, 32,5x7, 32,5x6
Dumbbell Seated Rear Lateral Raise
7,5x10, 7,5x10, 7,5x8
Dumbbell Front Raise
10x20, 10x20, 10x20 (supersetted all sets with 7,5s dumbbells)

Abs:

Crunches and Twisting 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

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

Re: Committed Consecration

#64 Postby xphilx » Tue Nov 04, 2008 2:39 pm

Day 37!

Arms:

Skull Crusher
20x15, 20x10, 30x10, 30x8, 30x8
Dumbbell Kickbacks
10x15, 10x12
Dumbbell Tricep Extension
15x11, 17,5x8

Barbell Curls
20x10, 30x7, 37,5x9, 40x4, 40x4
Dumbbell Concentration Curls
12,5x8, 12,5x8
Dumbbell Hammer Curls
10x10, 12,5x10


some new excercises brought some new motivation in. :)
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: Committed Consecration

#65 Postby xphilx » Wed Nov 05, 2008 6:31 pm

Day 38!

Legs:

Barbell Full Squats
20x15, 40x10, 60x5, 70x9, 80x6, 80x4, 70x6
Lever 45° Leg Press
120x8, 150x8, 150x8, 150x8
Lever Lying Leg Curls
22,5x10, 42,5x6, 67,5x8, 67,5x7, 67,5x6
Lever 45° Calf Press
140x24, 140x17, 140x15
Lever Seated Calf Raise
57,2x12, 67,2x12, 67,2x10, 67,2x10

Abs:

Crunches supersetted with Twisting Crunches supersetted with Leg Raises


making progress.
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: Committed Consecration

#66 Postby xphilx » Thu Nov 06, 2008 4:26 pm

Day 39!

Back:

Cable Rear Pulldown
40x15, 50x10, 73x9, 73x8, 73x7, 73x7
Cable Close Grip Pulldown
73x9, 73x7, 73x6
Barbell Bent-over Row
20x15, 60x9, 65x7, 65x7, 65x6
Lever Bent-over Row (Close Grip)
50x10, 55x7, 55x8
45° Hyperextension
BWx15, 20x15, 20x12
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: Committed Consecration

#67 Postby xphilx » Fri Nov 07, 2008 4:51 pm

Day 40!

Chest:

Barbell Bench Press
20x20, 40x10, 60x5, 75x6, 75x5
Dumbbell Bench Press
27,5x5, 27,5x5
Barbell Incline Bench Press
20x10, 60x7, 60x7, 60x6, 60x5
Dips
BWx17, BWx15, BWx12
Dumbbell Fly
10x10, 12,5x6
Lever Chest Press
33x5, 33x5

Abs:

Crunches supersetted with Twisting Crunches supersetted with Leg Raises


what a crappy day.
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: Committed Consecration

#68 Postby xphilx » Mon Nov 10, 2008 3:24 pm

Day 41!

Shoulders:

Barbell Shoulder Press
20x20, 30x10, 45x8, 45x6, 45x6
Lever Lateral Raise
32,5x6, 30x8, 30x8, 30x8
Dumbbell Seated Rear Lateral Raise
7,5x11, 7,5x9, 7,5x10
Dumbbell Front Raise
10x20, 10x20, 10x20 (supersetted all sets with 7,5s dumbbells)

Abs:

Leg Raises supersetted with Crunches
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: Committed Consecration

#69 Postby xphilx » Tue Nov 11, 2008 1:54 pm

Day 42!

Arms:

Incline Skull Crusher
20x15, 20x10, 35x4, 32,5x10, 32,5x8
Dumbbell Kickbacks
10x17, 10x16
Dumbbell Tricep Extension
17,5x10, 17,5x8

Barbell Curls
20x10, 30x6, 40x5, 40x4, 40x4
Dumbbell Concentration Curls
12,5x8, 12,5x8
Dumbbell Hammer Curls
12,5x12, 12,5x10
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: Committed Consecration

#70 Postby xphilx » Wed Nov 12, 2008 2:26 pm

Day 43!

Legs:

Barbell Full Squats
20x15, 40x10, 60x3, 70x10, 80x6, 80x5, 70x7
Lever 45° Leg Press
120x9, 150x8, 160x8, 170x8
Lever Lying Leg Curls
22,5x10, 42,5x6, 67,5x8, 67,5x7, 67,5x6
Lever 45° Calf Press
150x20, 150x15, 150x12
Lever Seated Calf Raise
67,2x11, 67,2x10, 67,2x10

Abs:

Crunches


yeah buddy!
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: Committed Consecration

#71 Postby xjohanx » Wed Nov 12, 2008 3:23 pm

I love your dedication dude
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.

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

Re: Committed Consecration

#72 Postby xphilx » Wed Nov 12, 2008 4:32 pm

i take that as a compliment, thanks!
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: Committed Consecration

#73 Postby xphilx » Thu Nov 13, 2008 7:36 am

Day 44!

Back:

Cable Rear Pulldown
40x15, 50x10, 73x8, 73x8, 73x7, 73x7
Cable Close Grip Pulldown
73x9, 73x8, 73x8
Barbell Bent-over Row
20x15, 60x10, 65x7, 65x6, 60x7
Lever Bent-over Row (Close Grip)
20x15, 55x10, 60x6, 60x6, 60x6
45° Hyperextension
20x15
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: Committed Consecration

#74 Postby xjohanx » Thu Nov 13, 2008 9:44 am

xphilx wrote:i take that as a compliment, thanks!


of course. it is a compliment.
not to sound self righteous but you remind me of me about one year ago.
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.

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

Re: Committed Consecration

#75 Postby xphilx » Thu Nov 13, 2008 6:06 pm

oh...

is that good or bad? :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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