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Shut up and Squat!


xphilx
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I'm not sure exactly what that excersise means but I used to finish my back sessions with a one arm cable row which felt great. Looking again at your back session you might want to consider adding dumbbell rows or something. All your excersises (except for the one at the end) are movements where you use both arms to move the same weight (I do not know what it's called in english) and it allows you to cheat and maybe you wont train your weaker side as much. I think I'm gonna start doing my dumbbell rows more often. It's one of the best rowing excersises hands down.

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http://www.olympicfitnessclub.com/images/iso-row.jpg

 

that's the machine i'm using and i added it in a single-arm version cause of the aspect you were talking about. i think think comes close to an one armed cable row.

 

i think the barbell bent over row is the only excercise where i really can cheat and of course i'm trying not to. but yeah, i love dumbbell rows, too. they're awesome i used to do them a while ago for quite a long time. that's why i now want to take a break from that excercise. but i surely will put it back into my work out someday.

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Chest/Biceps/Abs (aka "the disco day")

 

Barbell Bench Press (with help)

20x25, 40x10, 60x5, 75x6(+1), 75x5(+1), 75x4(+1), 60x11(+1)

Dumbbell Incline Bench Press

20x7, 20x7, 20x7

Dips

BWx15, BWx15, BWx10

Dumbbell Fly

10x10, 12,5x6, 12,5x5

 

Barbell EZ Curl

30x7, 40x6, 40x5

Dumbbell Hammer Curl

12,5x18, 15x12

Cable Rope Curl

41x10->32x6, 41x10->32x6->17x11

 

 

didn't eat enough and it was kinda cold at the gym. was okay though.

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Shoulders:

 

Barbell Shoulder Press

20x20, 30x10, 50x6, 50x5, 50x5

Lever Lateral Raise

30x9, 32,5x7, 32,5x7

Dumbbell Rear Fly

7,5x15, 10x8, 10x8

Dumbbell Front Raise

10x20, 12,5x18, 12,5x18

 

Triceps:

 

Skull Crusher

20x15, 30x10, 32,5x5, 32,5x5

Dumbbell Tricep Extension

17,5x10, 17,5x9

Cable Tricep Push Down

41x9, 46x7->32x5->23x6

 

Abs:

 

Crunches

Dragon Flags

Leg Raises

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Legs:

 

Barbell Full Squats

20x20, 40x10, 60x5, 70x10, 90x4, 80x6, 80x5

Lever 45° Leg Press

120x10, 180x6, 180x6, 180x5

Lever Lying Leg Curls

22,5x10, 42,5x6, 67,5x9, 67,5x7, 67,5x6

Lever 45° Calf Press

160x20, 160x20, 160x10

Lever Seated Calf Raise

67,2x10, 67,2x10, 67,2x9

 

squatted 90kg for the first time ever. cool.

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Back:

 

Cable Rear Pulldown

36x20, 50x10, 73x9, 73x8, 73x7, 73x7

Cable Close Grip Pulldown

73x9, 77x6, 77x6

Barbell Bent-over Row

20x18, 60x10, 70x7, 70x6, 70x6

Hammer Strength Lateral Row (One-Armed)

55x10, 60x7, 60x7

45° Hyperextension

BWx15, 15x15, 15x15

 

weird training due a lack of motivation. but still making progress, wings are growing.

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Chest/Biceps/Abs (aka "the disco day")

 

Barbell Bench Press (with help)

20x25, 40x10, 60x6, 75x5(+1), 75x4(+1), 75x4(+1), 75x3(+1)

Dumbbell Incline Bench Press

20x9, 22,5x6, 22,5x5

Dips

BWx18, BWx14, BWx10

Dumbbell Fly

10x10, 12,5x7, 12,5x6

 

Barbell EZ Curl

30x7, 40x6, 40x5

Dumbbell Hammer Curl

15x12, 15x10

 

time was runnig out. bench press went awful, rest was good.

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Shoulders:

 

Barbell Shoulder Press

20x20, 20x15, 50x7, 50x6, 50x5(+1)

Lever Lateral Raise

30x9, 32,5x6, 32,5x6

Dumbbell Rear Fly

7,5x12, 10x8, 10x7

Dumbbell Front Raise

10x20, 12,5x18, 12,5x18

 

Triceps:

 

Skull Crusher

20x16, 30x10, 35x4, 32,5x6

Dumbbell Tricep Extension

17,5x12, 20x8

Cable Tricep Push Down

45x7, 45x6

 

Abs:

 

Leg Raises supersetted with Sit-Ups

Crunches

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Legs:

 

Barbell Full Squats

20x20, 40x10, 60x5, 70x8, 90x4, 80x7, 80x6

Lever 45° Leg Press

120x10, 180x5, 180x6, 180x4

Lever Lying Leg Curls

22,5x10, 42,5x6, 67,5x8, 67,5x7, 67,5x6

Lever 45° Calf Press

140x20, 140x20, 140x20

Lever Seated Calf Raise

67,2x12, 67,2x11, 67,2x9

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Back:

 

Cable Rear Pulldown

45x15, 50x10, 64x1, 73x6, 68x9, 68x6, 68x6

Cable Close Grip Pulldown

77x7, 77x6, 77x6

Barbell Bent-over Row

20x18, 60x10, 70x5, 60x8

Hammer Strength Lateral Row (One-Armed)

45x10, 60x7, 55x9, 55x8

45° Hyperextension

BWx15, 20x15(+5), 20x15(+5)

 

 

decided to focuse more on technique and contraction than on weights. made some progress though.

i find it hard to motivate myself lately so i decided to take a break over the holidays, i think i really need some constant regeneration.

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Chest:

 

Barbell Bench Press

20x25, 40x10, 60x5, 75x5, 75x5, 75x4, 70x6

Dumbbell Incline Bench Press

20x10, 22,5x7, 22,5x6

Dips

BWx11, BWx11, BWx10

Dumbbell Fly

12,5x7, 12,5x6, 12,5x5

 

Biceps:

 

Barbell EZ Curl

30x6, 40x5, 40x4->30x6

Dumbbell Hammer Curl

12,5x14, 12,5x14

Cable Rope Curl

42x7->32x6->22x6->17,5x8->12,5x10

 

Abs:

 

Dragon Flags

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Shoulders:

 

Barbell Shoulder Press

20x20, 20x15, 47,5x9, 47,5x7, 47,5x6

Lever Lateral Raise

30x9, 32,5x6, 32,5x6

Dumbbell Rear Fly

7,5x10, 10x10, 10x8

Dumbbell Front Raise

10x20, 12,5x14, 12,5x16

 

Triceps:

 

Skull Crusher (supersetted with Close Grip Bench Press)

22,5x12, 32,5x7, 32,5x5, 30x7

Dumbbell Tricep Extension

20x9, 20x8

Cable Tricep Push Down

45x5, 36x4, 27x4, 18x5, 9x15

 

 

shorter pauses between sets. tricep pump was good.

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Legs:

 

Barbell Full Squats

20x20, 50x3, 60x3, 70x3, 80x3, 90x2, 100x3, 90x4

Lever 45° Leg Press

120x10, 180x6, 180x6, 180x5

Lever Lying Leg Curls

22,5x10, 42,5x6, 67,5x8, 67,5x6, 62,5x7

Slide Calf Press

45x20, 55x15

Lever Seated Calf Raise

67,2x10->57,2x11, 57,2x10->47,2x12

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Chest:

 

Barbell Bench Press

20x25, 40x10, 60x5, 75x6(+1), 75x6(+1), 75x5, 70x5(+1)

Dumbbell Incline Bench Press

22,5x6, 22,5x6, 20x7

Dips

BWx10, BWx12, BWx10

Dumbbell Fly

12,5x7, 12,5x6, 10x9

 

Biceps:

 

Barbell EZ Curl

30x5, 40x5, 37,5x5, 35x6

Dumbbell Hammer Curl

12,5x16, 12,5x14

Cable Rope Curl

42x7->22x10->12,5x12

 

Abs:

 

Crunches

Leg Raises

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  • 2 weeks later...

Shoulders:

 

Barbell Shoulder Press

20x15, 20x15, 30x6, 50x9, 50x7, 50x5

Lever Lateral Raise

30x10, 30x8, 30x7

Dumbbell Rear Fly

7,5x12, 10x10, 10x7

Dumbbell Front Raise

10x20, 10x20

 

Triceps:

 

Skull Crusher (supersetted with Close Grip Bench Press)

20x15, 32,5x6, 30x8

Dumbbell Tricep Extension

20x9, 20x8

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Back:

 

Barbell Bent-over Row

20x20,40x10, 60x10, 70x8, 70x7, 70x6

Cable Rear Pulldown

35x15, 64x9, 64x8, 64x8

Cable Close Grip Pulldown

73x8, 73x7, 73x5->50x7->36x10->23x10

Hammer Strength Lateral Row (One-Armed)

55x8, 50x9, 45x9

Barbell Stiff Leg Deadlift

40x8, 60x8, 100x3

 

Abs:

 

Lever Seated Hip Raise Crunch

45x20, 65x20, 65x15

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