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Shut up and Squat!


xphilx
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Oh man I hate working out with a full stomach. Once I threw up in my mouth when doing bent over rows. It was so gross.

Now I always wait about 2-3 hours after a meal to work out and it works real good for me. I feel like I have a lot more energy when my body isn't digesting.

Hope your next workout will be better bro!

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Day 26!

 

Shoulders:

 

Barbell Shoulder Press

20x20, 20x15, 40x10, 45x5, 45x5, 45x5

Barbell Upright Row

20x15, 30x6, 40x9, 42,5x7, 42,5x6, 42,5x6

Dumbbell Seated Rear Lateral Raise (awesome excercise, added it today.)

7,5x10, 7,5x10, 7,5x8, 7,5x8

Dumbbell Front Raise

10x20, 10x20, 10x20 (supersetted all sets with 5kg dumbbells)

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Day 27!

 

Arms:

 

Skull Crusher

20x15, 20x10, 30x8, 30x8, 30x8, 30x8

Dumbbell Kickbacks

10x15, 10x12, 10x12

 

Barbell Curls

20x10, 30x7, 37,5x6, 37,5x5, 37,5x5, 37,5x4

Dumbbell Concentration Curls

12,5x8, 12,5x8, 12,5x8, 10x8

 

 

felt tired but the session went well.

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Day 28!

 

Legs:

 

Barbell Full Squats

20x15, 40x10, 60x6, 70x7, 70x6, 70x6

Lever 45° Leg Press

80x11, 120x8, 140x8, 140x8, 140x7

Lever Lying Leg Curls

22,5x10, 42,5x6, 62,5x10, 67,5x6, 67,5x6

Lever 45° Calf Press

140x20, 140x15, 140x20

Lever Seated Calf Raise

47,2x15, 57,2x15, 67,2x15, 67,2x12, 67,2x11

 

Abs:

 

Crunches

Leg Raises

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Day 29!

 

Back:

 

Cable Rear Pulldown

30x15, 50x10, 73x9, 73x7, 73x7, 73x6

Cable Close Grip Pulldown

68x9, 68x7, 86x6, 86x6

Barbell Bent-over Row

60x10, 70x4, 65x6, 65x6, 65x6

Lever Bent-over Row (Close Grip)

40x10, 55x6, 50x8, 50x9, 50x7

 

this session was kinda weird. no great results, some excercises were good, some bad. it was ok.

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Day 30!

 

Chest:

 

Barbell Bench Press

20x25, 40x10, 60x5, 75x6, 75x6, 75x5, 75x5

Barbell Incline Bench Press

20x15, 60x7, 60x7, 60x7, 60x7 (last rep at the last two sets with a little help.)

Dips

BWx17, BWx15, BWx12

Dumbbell Fly

10x9, 10x8m 10x8 - superset with 5s

 

Abs:

 

Crunches

some other stuff

 

 

todays session went really well. awesome feeling at the incline bench press and dips and i actually don't even know why.

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Day 31!

 

Shoulders:

 

Barbell Shoulder Press

20x20, 40x5, 45x8, 45x7, 45x6, 45x5

Barbell Upright Row

20x15, 30x6, 42,5x7, 42,5x6, 42,5x6

Dumbbell Seated Rear Lateral Raise (awesome excercise, added it today.)

7,5x12, 7,5x11, 7,5x10

Dumbbell Front Raise supersetted with Dumbbell Shoulder Press

10x20, 10x20, 10x20

 

Abs:

 

Crunches supersetted with Leg Raises

 

 

good work out yesterday, no work out today. :/

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Day 33!

 

Legs:

 

Barbell Full Squats

20x15, 40x10, 60x5, 70x7, 70x7, 70x6, 70x6

Lever 45° Leg Press

80x10, 120x8, 140x8, 140x8, 140x8

Lever Lying Leg Curls

22,5x10, 42,5x6, 62,5x10, 67,5x7, 67,5x6

Lever 45° Calf Press

140x20, 140x16, 140x15

Lever Seated Calf Raise

57,2x12, 67,2x12, 67,2x10, 67,2x10

 

 

today was awesome. and really exhausting - my legs were shaking all the time when i was in the shower.

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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!

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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!

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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

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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.

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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.

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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

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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.

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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

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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

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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!

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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

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