xjohanx Posted November 27, 2008 Share Posted November 27, 2008 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. Link to comment Share on other sites More sharing options...
xphilx Posted November 27, 2008 Author Share Posted November 27, 2008 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. Link to comment Share on other sites More sharing options...
xjohanx Posted November 27, 2008 Share Posted November 27, 2008 machine looks disco, I like it Yeah I used to switch between the two excersises also. Then my lower back was fucked so I couldn't do the barbell rows anymore. I really miss them, A WHOLE FUCKING LOT Link to comment Share on other sites More sharing options...
xphilx Posted November 29, 2008 Author Share Posted November 29, 2008 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 Press20x7, 20x7, 20x7DipsBWx15, BWx15, BWx10Dumbbell Fly10x10, 12,5x6, 12,5x5 Barbell EZ Curl30x7, 40x6, 40x5Dumbbell Hammer Curl12,5x18, 15x12Cable Rope Curl41x10->32x6, 41x10->32x6->17x11 didn't eat enough and it was kinda cold at the gym. was okay though. Link to comment Share on other sites More sharing options...
xphilx Posted December 1, 2008 Author Share Posted December 1, 2008 Shoulders: Barbell Shoulder Press20x20, 30x10, 50x6, 50x5, 50x5Lever Lateral Raise30x9, 32,5x7, 32,5x7Dumbbell Rear Fly7,5x15, 10x8, 10x8Dumbbell Front Raise10x20, 12,5x18, 12,5x18 Triceps: Skull Crusher20x15, 30x10, 32,5x5, 32,5x5Dumbbell Tricep Extension17,5x10, 17,5x9Cable Tricep Push Down41x9, 46x7->32x5->23x6 Abs: CrunchesDragon FlagsLeg Raises Link to comment Share on other sites More sharing options...
xphilx Posted December 2, 2008 Author Share Posted December 2, 2008 Legs: Barbell Full Squats20x20, 40x10, 60x5, 70x10, 90x4, 80x6, 80x5Lever 45° Leg Press120x10, 180x6, 180x6, 180x5Lever Lying Leg Curls22,5x10, 42,5x6, 67,5x9, 67,5x7, 67,5x6Lever 45° Calf Press160x20, 160x20, 160x10Lever Seated Calf Raise67,2x10, 67,2x10, 67,2x9 squatted 90kg for the first time ever. cool. Link to comment Share on other sites More sharing options...
xjohanx Posted December 2, 2008 Share Posted December 2, 2008 congrats on the squats. 100 in two or three weeks? You choose Link to comment Share on other sites More sharing options...
xphilx Posted December 2, 2008 Author Share Posted December 2, 2008 i thought about next week but now i think that in two weeks is probably a better choice. Link to comment Share on other sites More sharing options...
xjohanx Posted December 2, 2008 Share Posted December 2, 2008 95 is next week Link to comment Share on other sites More sharing options...
xphilx Posted December 2, 2008 Author Share Posted December 2, 2008 ok. Link to comment Share on other sites More sharing options...
xphilx Posted December 3, 2008 Author Share Posted December 3, 2008 Back: Cable Rear Pulldown36x20, 50x10, 73x9, 73x8, 73x7, 73x7Cable Close Grip Pulldown73x9, 77x6, 77x6Barbell Bent-over Row20x18, 60x10, 70x7, 70x6, 70x6Hammer Strength Lateral Row (One-Armed)55x10, 60x7, 60x745° HyperextensionBWx15, 15x15, 15x15 weird training due a lack of motivation. but still making progress, wings are growing. Link to comment Share on other sites More sharing options...
xphilx Posted December 7, 2008 Author Share Posted December 7, 2008 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 Press20x9, 22,5x6, 22,5x5DipsBWx18, BWx14, BWx10Dumbbell Fly10x10, 12,5x7, 12,5x6 Barbell EZ Curl30x7, 40x6, 40x5Dumbbell Hammer Curl15x12, 15x10 time was runnig out. bench press went awful, rest was good. Link to comment Share on other sites More sharing options...
xphilx Posted December 8, 2008 Author Share Posted December 8, 2008 Shoulders: Barbell Shoulder Press20x20, 20x15, 50x7, 50x6, 50x5(+1)Lever Lateral Raise30x9, 32,5x6, 32,5x6Dumbbell Rear Fly7,5x12, 10x8, 10x7Dumbbell Front Raise10x20, 12,5x18, 12,5x18 Triceps: Skull Crusher20x16, 30x10, 35x4, 32,5x6Dumbbell Tricep Extension17,5x12, 20x8Cable Tricep Push Down45x7, 45x6 Abs: Leg Raises supersetted with Sit-UpsCrunches Link to comment Share on other sites More sharing options...
xphilx Posted December 10, 2008 Author Share Posted December 10, 2008 Legs: Barbell Full Squats20x20, 40x10, 60x5, 70x8, 90x4, 80x7, 80x6Lever 45° Leg Press120x10, 180x5, 180x6, 180x4Lever Lying Leg Curls22,5x10, 42,5x6, 67,5x8, 67,5x7, 67,5x6Lever 45° Calf Press140x20, 140x20, 140x20Lever Seated Calf Raise67,2x12, 67,2x11, 67,2x9 Link to comment Share on other sites More sharing options...
xphilx Posted December 10, 2008 Author Share Posted December 10, 2008 Back: Cable Rear Pulldown45x15, 50x10, 64x1, 73x6, 68x9, 68x6, 68x6Cable Close Grip Pulldown77x7, 77x6, 77x6Barbell Bent-over Row20x18, 60x10, 70x5, 60x8Hammer Strength Lateral Row (One-Armed)45x10, 60x7, 55x9, 55x845° HyperextensionBWx15, 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. Link to comment Share on other sites More sharing options...
xphilx Posted December 12, 2008 Author Share Posted December 12, 2008 Chest: Barbell Bench Press 20x25, 40x10, 60x5, 75x5, 75x5, 75x4, 70x6Dumbbell Incline Bench Press20x10, 22,5x7, 22,5x6DipsBWx11, BWx11, BWx10Dumbbell Fly12,5x7, 12,5x6, 12,5x5 Biceps: Barbell EZ Curl30x6, 40x5, 40x4->30x6Dumbbell Hammer Curl12,5x14, 12,5x14Cable Rope Curl42x7->32x6->22x6->17,5x8->12,5x10 Abs: Dragon Flags Link to comment Share on other sites More sharing options...
xphilx Posted December 15, 2008 Author Share Posted December 15, 2008 Shoulders: Barbell Shoulder Press20x20, 20x15, 47,5x9, 47,5x7, 47,5x6Lever Lateral Raise30x9, 32,5x6, 32,5x6Dumbbell Rear Fly7,5x10, 10x10, 10x8Dumbbell Front Raise10x20, 12,5x14, 12,5x16 Triceps: Skull Crusher (supersetted with Close Grip Bench Press)22,5x12, 32,5x7, 32,5x5, 30x7Dumbbell Tricep Extension20x9, 20x8Cable Tricep Push Down45x5, 36x4, 27x4, 18x5, 9x15 shorter pauses between sets. tricep pump was good. Link to comment Share on other sites More sharing options...
xphilx Posted December 16, 2008 Author Share Posted December 16, 2008 Legs: Barbell Full Squats20x20, 50x3, 60x3, 70x3, 80x3, 90x2, 100x3, 90x4Lever 45° Leg Press120x10, 180x6, 180x6, 180x5Lever Lying Leg Curls22,5x10, 42,5x6, 67,5x8, 67,5x6, 62,5x7Slide Calf Press45x20, 55x15Lever Seated Calf Raise67,2x10->57,2x11, 57,2x10->47,2x12 Link to comment Share on other sites More sharing options...
xphilx Posted December 18, 2008 Author Share Posted December 18, 2008 Back: Barbell Bent-over Row20x20,40x10, 60x10, 70x9, 70x7, 70x7, 60x8Cable Rear Pulldown35x15, 50x3, 68x6, 64x8, 64x8, 64x7->50x6->35x12Cable Close Grip Pulldown73x8, 73x7, 68x7Hammer Strength Lateral Row (One-Armed)55x9, 55x8, 50x8 Link to comment Share on other sites More sharing options...
xphilx Posted December 20, 2008 Author Share Posted December 20, 2008 Chest: Barbell Bench Press20x25, 40x10, 60x5, 75x6(+1), 75x6(+1), 75x5, 70x5(+1)Dumbbell Incline Bench Press22,5x6, 22,5x6, 20x7DipsBWx10, BWx12, BWx10Dumbbell Fly12,5x7, 12,5x6, 10x9 Biceps: Barbell EZ Curl30x5, 40x5, 37,5x5, 35x6Dumbbell Hammer Curl12,5x16, 12,5x14Cable Rope Curl42x7->22x10->12,5x12 Abs: CrunchesLeg Raises Link to comment Share on other sites More sharing options...
xphilx Posted January 1, 2009 Author Share Posted January 1, 2009 Legs: Barbell Full Squats20x15, 40x10, 60x5, 80x7, 80x5, 70x9Lever 45° Leg Press120x8, 160x8, 160x7, 160x6Lever Leg Extension25x15, 25x15Slide Calf Press40x25 Link to comment Share on other sites More sharing options...
xphilx Posted January 3, 2009 Author Share Posted January 3, 2009 Shoulders: Barbell Shoulder Press20x15, 20x15, 30x6, 50x9, 50x7, 50x5Lever Lateral Raise30x10, 30x8, 30x7Dumbbell Rear Fly7,5x12, 10x10, 10x7Dumbbell Front Raise10x20, 10x20 Triceps: Skull Crusher (supersetted with Close Grip Bench Press)20x15, 32,5x6, 30x8Dumbbell Tricep Extension20x9, 20x8 Link to comment Share on other sites More sharing options...
xphilx Posted January 5, 2009 Author Share Posted January 5, 2009 Back: Barbell Bent-over Row20x20,40x10, 60x10, 70x8, 70x7, 70x6Cable Rear Pulldown35x15, 64x9, 64x8, 64x8Cable Close Grip Pulldown73x8, 73x7, 73x5->50x7->36x10->23x10Hammer Strength Lateral Row (One-Armed)55x8, 50x9, 45x9Barbell Stiff Leg Deadlift40x8, 60x8, 100x3 Abs: Lever Seated Hip Raise Crunch45x20, 65x20, 65x15 Link to comment Share on other sites More sharing options...
xphilx Posted January 6, 2009 Author Share Posted January 6, 2009 Chest: Barbell Bench Press20x20, 40x10, 60x5, 75x6, 70x7, 70x6, 60x10Dumbbell Incline Bench Press17,5x8, 17,5x8, 17,5x8Dipsx10, x10, x10Dumbbell Fly7,5x15, 7,5x12 Biceps: Barbell EZ Curl30x6, 40x5, 35x7, 35x6 Link to comment Share on other sites More sharing options...
xjohanx Posted January 6, 2009 Share Posted January 6, 2009 Dude, I love how consistent you've been with this shit! When will we see progress pics? Link to comment Share on other sites More sharing options...
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