Disco Turbo Training 2000

[npx]

Had alot of work to do this weekend and my throat felt soar. Hopefully I will be back in the gym this week but it depends how much time school takes.

[npx]

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

[npx]

Hm no more training this week, need to work on a project which takes to much of my time.

[npx]

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

[npx]

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.

[xphilx]

cool to read something in here again.

[npx]

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.

[npx]

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.

[xphilx]

Benchpress Wide Grip Feet on Bench to neck (Smithmachine)

WK 50kg x 15

sounds kinda dangerous.

[npx]

Benchpress Wide Grip Feet on Bench to neck (Smithmachine)

WK 50kg x 15

sounds kinda dangerous.

Nah I got my own personal spotter

[xphilx]

that is a gironda exercise, isn't it?

[npx]

No idea who has it trademark on it. I get it from my training program and I use it as a backoff exercise to work my joints in my shoulders nothing to build mass more to prevent injuries.

[xphilx]

i'm pretty sure it is. i read an article about him not long ago.
but who cares..

[npx]

1 hour powerwalk at lunch
and 10 min light jogging in the afternoon.

My condition is probably equal with a 80 year old lady in a wheelchair. So I gonna try to do some light jogging on my offdays until I can reach 16 min and then introduce sprints to do some hiit.

[el_flaco]

I use it as a backoff exercise to work my joints in my shoulders nothing to build mass more to prevent injuries.

I think that exercise is more likely to cause injury.