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Disco Turbo Training 2000


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Shoulders and Lower Back

 

Weight x Reps (Wanted Reps If I fail)

 

WU = Warm Up Set

WK = Work Set

BO = Back-Off Set

 

+ if I am gonna increase weight next workout

| if I am gonna stay

- if I am gonnde decrease weight

 

Straps is used on Deadlifts since the bar is thicker than normal bars.

 

Shoulder Press Front (Seated Without Backsupport) - Waveloading

 

WU 20kg x 10, 30kg x 8, 40kg x 5 |

WK 45kg x 3 55kg x3 50kg x3 60kg x 3 +

BO 40kg x 10 +

 

Deadlift - Waveloading

 

WU 70kg x 8, 100kg x 5 120kg x 3 -

WK 130kg x 3 150kg x 3 140kg x 3, 150kg x 0 (3) -

 

Deadlift on Blocks (Smithmachine)

 

WK 160kg x 3 +

 

Abs

 

Comments: My stomach still gives me some trouble so I have stopped with the creatine and the preworkout drink. I overestimated the weight on the deadlift today so gonna correct that next time. But it always hard to estimate the weights in the first week of a new routine. Also my shoulder injury in my left shoulder is almost gone so I could do shoulder press to the front and they went fine considered I haven't done them for awhile.

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Chest and Upper-back

 

Weight x Reps (Wanted Reps If I fail)

 

WU = Warm Up Set

WK = Work Set

EC = Eccentric Set ( Do the negative part and let spotters raise the weight )

BO = Back-Off Set

 

+ if I am gonna increase weight next workout

| if I am gonna stay

- if I am gonnde decrease weight

 

Straps is used on the rows since the bar is thicker than normal bars.

 

Bench press is alternated with the rows so first one set bench then one set rows.

 

Bench Press (Smithmachine) - Waveloading - Alternated

 

WU 40kg x 10, 50kg x 8, 70kg x 5 |

WK 92,5kg x 3 107,5kg x3 100kg x3 115kg x 3 +

EC 130kg x 3 +

BO 80kg x 18 |

Barbell Bent-over Row Low Bar - Waveloading - Alternated

 

WU 50kg x 8, 60kg x 5 70kg x 3 |

WK 77,5kg x 3 92,5kg x 3 85kg x 3, 100kg x 3 +

EC (Dumbell) 40kg x 5 (3) + (Largest dumbell on the gym need to find another solution)

BO 70kg x 20 +

 

Abs

 

Comments: Was afraid to have to much weight since the failure yesterday on the deadlifts. But instead it was to easy so I will bump up the weights next week. The bench press felt very easy but it's still in the crappy smithmachine so I won't compare it it to regular bench.

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Biceps/Upper back and Legs

 

Weight x Reps (Wanted Reps If I fail)

 

WU = Warm Up Set

WK = Work Set

EC = Eccentric Set ( Do the negative part and let spotters raise the weight )

BO = Back-Off Set

BW = Bodyweight

 

+ if I am gonna increase weight next workout

| if I am gonna stay

- if I am gonna decrease weight

 

Chinups (Palms against me) - Waveloading

 

WU 40kg x 10 (Machine), BW x 8, BW + 10kg x 5 |

WK BW + 20kg x 3, BW + 30kg x3, BW+25kg x3, BW + 35kg x 3 +

EC ?kg x 3 + (The belt teared with 35kg under so didn't want to destroy it totally with 50kg so skipped this one)

BO 60kg x 20 + (Machine)

 

Squat Low Bar - Waveloading

 

WU 50kg x 8, 70kg x 5 90kg x 3 |

WK 100kg x 3 110kg x 3 105kg x 3, 115kg x 3 +

 

Squat Low Bar 1/4 Rep

 

WU 100kg x 3 +

WK 130kg x 3 +

 

Abs

 

Comments: Well to do squats on the same weights as benchpress can only be explained with 1 word. "DISCO" but hey my legs are "fat" anyway. The chinups was however fun and will be better next week with a better weight belt.

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Changed name on diary and some in the introduction since my diet isn't that serious anymore. Still has pretty low calorie intake but can't do cardio since I have to much work in school.

 

Chest and Upper-back

 

Weight x Reps (Wanted Reps If I fail)

 

WU = Warm Up Set

WK = Work Set

EC = Eccentric Set ( Do the negative part and let spotters raise the weight )

BO = Back-Off Set

 

+ if I am gonna increase weight next workout

| if I am gonna stay

- if I am gonna decrease weight

 

Straps is used on the rows since the bar is thicker than normal bars.

 

Bench press is alternated with the rows so first one set bench then one set rows.

 

Bench Press (Smithmachine) - Waveloading - Alternated

 

WU 40kg x 10, 60kg x 8, 80kg x 5 |

WK 95,5kg x 3 112,5kg x3 105kg x3 120kg x 3 +

EC 135kg x 3 +

BO 80kg x 20 +

 

Barbell Bent-over Row Low Bar - Waveloading - Alternated

 

WU 50kg x 8, 60kg x 5 70kg x 3 |

WK 82,5kg x 3 97,5kg x 3 90kg x 3, 105kg x 3 +

EC 45kg x 3 (on one side of the bar) +

BO 72,5kg x 20 +

 

Abs

 

Comments: Fun workout bench went fine on 120kg but will only increase 2.5kg next week since I rather succeed on 122,5kg than fail on 125kg. Will do another workout tomorrow since I wasn't able to train on last Thursday.

 

How it is to live in Sweden

 

http://www.thedailyshow.com/video/index.jhtml?videoId=225113&title=the-stockholm-syndrome

 

and part 2

 

http://www.thedailyshow.com/video/index.jhtml?videoId=225126&title=the-stockholm-syndrome-pt.-2

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Shoulders and Lower Back

 

Weight x Reps (Wanted Reps If I fail)

 

WU = Warm Up Set

WK = Work Set

BO = Back-Off Set

 

+ if I am gonna increase weight next workout

| if I am gonna stay

- if I am gonnde decrease weight

 

Straps is used on Deadlifts since the bar is thicker than normal bars.

 

Shoulder Press Front (Seated Without Backsupport) - Waveloading

 

WU 20kg x 10, 30kg x 8, 40kg x 5 |

WK 50kg x 3 60kg x3 55kg x3 65kg x 3 +

BO 47,5kg x 10 +

 

Deadlift - Waveloading

 

WU 70kg x 8, 90kg x 5 110kg x 3 |

WK 120kg x 3 140kg x 3 130kg x 3, 150kg x 3 +

 

Deadlift on Blocks (Smithmachine)

 

WK 170kg x 3 +

 

Dips

 

WK BW x 30

 

Abs (No rest between exercises)

 

Thin Tummy, Both Legs Up, Cycle Out One Leg

WK BW x 30

Curlup, Hands On opposite Elbows

WK BW x 30

Russian Twist, Feet Anchored

WK BW x 30

Modified V-Sit

WK BW x 10 (30)

 

Comments: Gonna report my abs also since I will start focus some more on them. Increased 5kg on shoulders and it worked out well but will only increase 2.5kg next time. Some dude that I spotted when he did benchpress came and asked if I wanted spotting right when I was about to press up my third rep on 65kg and that was a little bit disturbing but I managed to ignore him and do what I had to do. On the deadlifts I found a better weight than last time which was good. How much I will increase next time is probably depeding on how I feel that day. Next workout Tuesday. Forgot that I also did a extra set of dips to see how many I managed to do.

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Biceps/Upper back and Legs

 

Weight x Reps (Wanted Reps If I fail)

 

WU = Warm Up Set

WK = Work Set

EC = Eccentric Set ( Do the negative part and let spotters raise the weight )

BO = Back-Off Set

BW = Bodyweight

 

+ if I am gonna increase weight next workout

| if I am gonna stay

- if I am gonna decrease weight

 

Chinups (Palms against me) - Waveloading

 

WU 40kg x 10 (Machine), BW x 8, BW + 10kg x 5 |

WK BW + 22,5kg x 3, BW + 32,5kg x3, BW+27,5kg x3, BW + 37,5kg x 3 +

EC 50kg x 3 +

BO 66kg x 20 + (Machine)

 

Squat Low Bar - Waveloading

 

WU 50kg x 8, 70kg x 5 90kg x 3 |

WK 102,5kg x 3 112,5kg x 3 107,5kg x 3, 117,5kg x ?|

Squat Low Bar 1/4 Rep

 

WU 100kg x 3 +

WK 132,5kg x 3 +

 

Pull-ups

 

WK BW x 14

 

Abs (No rest between exercises)

 

Thin Tummy, Both Legs Up, Cycle Out One Leg

WK BW x 30

Curlup, Hands On opposite Elbows

WK BW x 30

Russian Twist, Feet Anchored

WK BW x 30

Modified V-Sit

WK BW x 12 (30)

 

Comments: New weight belt today, to bad the chain I bought was to weak so I have to buy a new one. I skipped the last squat set since I was sore in my legs since Sundays deadlift and I had no spotter. I really don't care about my squats anyway .

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  • 2 weeks later...

Yes, some crappy weeks in school and there will be 4 more of them. Hopefully I will get time to at least get to the gym 3 times a week but time will tell. Got back to my arm programs since can't bother with heavy weights now when my focus are somewhere else. Anyway todays workout was pretty good and it felt good to be back at the gym. My food consumption is really bad and a dietitian would probably get a headache if they looked at my daily food intake.

 

Triceps, Shoulders and Chest Workout

 

Weight x Reps (Wanted Reps If I fail)

 

WU = Warmup set

WK = Work set

 

Pushdown (Some Cable crap)

 

WU 25kg x 10, 35kg x 8

WK 47,5kg x 5 47,5kg x 5 +

 

Ez-Bar lying press

 

WK 15kg each side x 10 +

 

Ez-Bar seated press

WK 10kg each side x 11 (15) |

 

Barbell Seated Shouldepress Front

WU 25kg x 10, 35kg x 8

WK 55kg x 5 57,5kg x 5 +

 

Barbell Seated Shouldepress

 

WK 50kg x 8 (10) |

Barbell Seated Shouldepress Wide Grip

 

WK 35kg x 15 +

 

Barbell Benchpress (Smithmachine)

 

WU 50kg x 10, 80kg x 8

WK 107,5kg x 4 (5) 107,5kg x 4 (5) -

 

Barbell Benchpress Wide Grip (Smithmachine)

 

WK 85kg x 10 +

 

Barbell Benchpress Wide Grip Feet on Bench to neck (Smithmachine)

 

WK 60kg x 10 (15) |

 

Dips

 

WK BW x 12

 

http://failblog.files.wordpress.com/2009/05/fail-owned-accident-note-fail.jpg?w=375&h=500

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  • 1 month later...

So back from the dead, the exams is over and my school project is done. I have also spent one week in Barcelona on the beach to get a nice tan. Unfortunately I got more red than brown. Returned to the gym today and as expected I had lost some stamina but I got better result than expected. So lets cut the crappy excuses and write some light weights. I will try to eat some cleaner foods but I won't counting calories. Will probably be around 2k-2.5k kcal each days + junk food ofc .

 

Soundtrack: All Out War - For Those Who Were Crucified

 

Triceps, Shoulders and Chest Workout

 

Weight x Reps (Wanted Reps If I fail)

 

WU = Warmup set

WK = Work set

 

Pushdown (Some Cable crap)

 

WU 17,5 x 10, 27,5 x 8

WK 42,5 x 5 45 x 5

Ez-Bar lying press

 

WK 40kg x 10

 

Ez-Bar seated press

 

WK 30kg x 14 (15)

 

Barbell Seated Shouldepress

 

WU 20kg x 10, 30kg x 8

WK 50kg x 5 52,5kg x 5

 

WK 42,5kg x 6 (10)

 

Barbell Seated Shouldepress Wide Grip

 

WK 30kg x 11 (15)

 

Barbell Benchpress (Smithmachine)

 

WU 40kg x 10, 60kg x 8

WK 90kg x 5 92,5kg x 5

Barbell Benchpress Wide Grip (Smithmachine)

 

WK 60kg x 10

 

Barbell Benchpress Wide Grip Feet on Bench to neck

 

WK 40kg x 15

 

Abs 4 sets

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Legs, lower back, calves and traps

 

Weight x Reps (Wanted Reps If I fail)

 

WU = Warmup set

WK = Work set

 

Barbell Squat

 

WU 50kg x 10, 70kg x 8

WK 90kg x 5, 100kg x 5

 

Barbell Squat Explosive

 

WK 70kg x 8

 

Barbell Squat Jump

WK 50kg x 10

 

Deadlift

 

WU 70kg x 8

WK 110kg x 5 115kg x 5

Clean Pull

 

WK 70kg x 5

 

High Pull

 

WK 42kg x 5

 

Shrugs Triset (Barbell Shrug, Barbell Shrug Explosive From Hang Above Knees, Barbell Shrug Jump From Hang Above Knees)

 

WK 70kg x 4, 70kg x 4 70kg x 4

 

Abs

 

Comments: Damn I hate to do squats and dl after a long break.

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Weight x Reps (Wanted Reps If I fail)

 

WU = Warm Up

WK = Work Set

 

Dumbell Seated Hammer Curl

 

WU 10kg x 10, 15kg x 8

WK 20kg x 5, 22.5kg x 3 (5)

 

Dumbell Seated Biceps Curl

 

WK 17.5kg x 10

Dumbell Seated Biceps Curl Reverse Grip

 

WK 12,5kg x 15

Machine Row (Since my legs and lower back is fucked after Thursday dl and squats.)

WU 40kg x 10, 80kg x 8

WK 105kg x 5, 115kg x 5

WK 82,5kg x 10

WK 72,5kg x 15

 

Chinup

 

WU 40 x 10 (Machine), BW x 8

WK BW+15kg x 5, BW+17,5kg x 5

Pull up

 

WK BW x 6 (5-10)

 

Wide-Grip Pull down

 

WK 60 x 10 (Machine)

 

Abs

 

Comments: My legs are so sore so I can barely walk. No morning cardio today and I probably will skip it tomorrow as well. Nice with 2 days rest now until Tuesday. I had some thoughts about doing a 4-split this summer but I am basically to bored (lazy?) of the gym to spend 4 times there each week rather than 3.

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Triceps, Shoulders and Chest Workout

 

Weight x Reps (Wanted Reps If I fail)

 

WU = Warmup set

WK = Work set

 

Pushdown (Some Cable crap)

 

WU 20kg x 10, 30kg x 8

WK 45kg x 5 47,5kg x 5

Ez-Bar lying press

 

WK 30kg x 10

 

Ez-Bar seated press

 

WK 30kg x 14 (15)

Barbell Seated Shouldepress Front

 

WU 25kg x 10, 35kg x 8

WK 52,5kg x 5 57,5kg x 5

 

Barbell Seated Shoulderpress

 

WK 37,5kg x 10

 

Barbell Seated Shoulderpress Wide Grip

 

WK 30kg x 11 (15)

 

Barbell Benchpress (Smithmachine)

 

WU 50kg x 10, 70kg x 8

WK 100kg x 4 (5), 100kg x 3 (5) (FAIL)

Barbell Benchpress Wide Grip (Smithmachine)

 

WK 70kg x 10

Barbell Benchpress Wide Grip Feet on Bench to neck (Smithmachine)

 

WK 50kg x 15

 

Abs 4 sets

 

Comments: Shoulderpress went fine today and did a big increase of 5kg on my second 5 which was nice. However the confidence did that I failed bad on the bench press with to high weight. But I will adjust that next week.

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