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xphilx
 Post subject: Re: Shut up and Squat!
PostPosted: Sat Jan 02, 2010 5:35 pm 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
Squats
55x5
80x5
95x5
110x5
127,5x3
95x8

Bench Press
40x5
60x5
70x5
80x5
95x3
70x8

Pull-Ups
x11
x6
x6

Additional Exercises
Pushdowns
45x10, 45x7
Incline Dumbbell Hammer-Curls (PITT)
16x20

+ rotator cuff

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

Top
 Profile  
 
xphilx
 Post subject: Re: Shut up and Squat!
PostPosted: Tue Jan 05, 2010 2:33 pm 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
Squats
55x5
80x5
100x5
115x5
127,5x1

Bench Press
40x5
60x5
75x5
85x5
92,5x5

Pull-Ups
+7,5x7
+7,5x6
+5x5

Additional Exercises
Crunches
4x20

+ rotator cuff
+ 30min cardio


the long way to the gym, which i have to take cause of the massive amount of snow here, kills all my motivation. :/

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

Top
 Profile  
 
xphilx
 Post subject: Re: Shut up and Squat!
PostPosted: Thu Jan 07, 2010 6:52 pm 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
Squats
60x5
85x5
100x5
100x5

Military Press
30x5
35x5
40x5
45x4

Deadlift
85x5
110x5
125x5
137,5x5

Additional Exercises
Leg Raises
3x15
Seated Calf Raise
67x15, 67x15, 67x13

+ rotator cuff
+ 30min cardio

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

Top
 Profile  
 
xphilx
 Post subject: Re: Shut up and Squat!
PostPosted: Sat Jan 09, 2010 7:25 pm 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
Squats
60x5
85x5
100x5
115x3
115x3
115x3

Bench Press
40x5
60x5
75x5
85x5
95x2 (+1)

Pull-Ups
x11
x7
x5


trained at devils plaything's gym today. i had only four hours of sleep, almost no real food before the work out and horrible clothes to wear, therefor this wasn't so bad.

going to do the squats a bit different from now. 3x3 on friday and 3x5 on monday with the weight i usually use for the forth set. we'll see how this works out.

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

Top
 Profile  
 
robert
 Post subject: Re: Shut up and Squat!
PostPosted: Sun Jan 10, 2010 2:50 am 
Offline
Site Admin
User avatar

Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21130
Location: Austin, TX
Nice work as usual!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

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xphilx
 Post subject: Re: Shut up and Squat!
PostPosted: Sun Jan 10, 2010 7:39 am 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
thanks!

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

Top
 Profile  
 
xphilx
 Post subject: Re: Shut up and Squat!
PostPosted: Thu Jan 14, 2010 2:29 pm 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
Squats
60x5
85x5
100x5
100x5

Military Press
30x5
37,5x5
42,5x5
47,5x4

Deadlift
85x5
110x5
125x5
140x5

Additional Exercises
Leg Raises
3x15
Seated Calf Raise
67x15, 67x15, 67x13

+ rotator cuff


training sucks lately and i don't know why...

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

Top
 Profile  
 
xphilx
 Post subject: Re: Shut up and Squat!
PostPosted: Sat Jan 16, 2010 6:59 pm 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
Squats
55x5
85x5
100x5
115x5
125x3
100x8

Bench Press
40x5
60x5
75x5
85x5
95x2 (+1)
75x8

Pull-Ups
x11
x7
x6

Additional Exercises
Pushdowns
40x10, 40x9
Incline Dumbbell Hammer-Curls (PITT)
16x23

+ rotator cuff


decreased some weights and finally managed to put together a good training.

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

Top
 Profile  
 
xjohanx
 Post subject: Re: Shut up and Squat!
PostPosted: Sun Jan 17, 2010 5:35 am 
Offline
Elephant

Joined: Wed Jan 10, 2007 12:48 pm
Posts: 2965
Location: Stockholm, Sweden.
xphilx wrote:
decreased some weights and finally managed to put together a good training.


Good! Even though it sucks decreasing weights it just needs to be done sometimes and to be able to do it is admirable.

We need to talk on msn about training and diet soon dude.

Tell Vio I said hi!

_________________
cubby2112 wrote:
When someone says you don't train "functionally," you should just punch them in the face. Ask them how "functional" of a movement that was.

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 Profile  
 
xphilx
 Post subject: Re: Shut up and Squat!
PostPosted: Sun Jan 17, 2010 7:06 am 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
xjohanx wrote:
We need to talk on msn about training and diet soon dude.


yeah, long time no talk. again!

xjohanx wrote:
Tell Vio I said hi!


i did so. she said hi back. :)

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

Top
 Profile  
 
xjohanx
 Post subject: Re: Shut up and Squat!
PostPosted: Sun Jan 17, 2010 8:15 am 
Offline
Elephant

Joined: Wed Jan 10, 2007 12:48 pm
Posts: 2965
Location: Stockholm, Sweden.
xphilx wrote:
i did so. she said hi back. :)


Great. Part 1 of my master plan worked. Now tell her to dump you and marry me. :wink:

_________________
cubby2112 wrote:
When someone says you don't train "functionally," you should just punch them in the face. Ask them how "functional" of a movement that was.

Top
 Profile  
 
xphilx
 Post subject: Re: Shut up and Squat!
PostPosted: Sun Jan 17, 2010 8:33 am 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
:lachmal:

this probably won't happen until you start to answer her messages/comments on facebook. she said you never write her back. ;)

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

Top
 Profile  
 
xjohanx
 Post subject: Re: Shut up and Squat!
PostPosted: Sun Jan 17, 2010 1:49 pm 
Offline
Elephant

Joined: Wed Jan 10, 2007 12:48 pm
Posts: 2965
Location: Stockholm, Sweden.
I'm playing hard to get :D Obviously it's working quite well (not)

_________________
cubby2112 wrote:
When someone says you don't train "functionally," you should just punch them in the face. Ask them how "functional" of a movement that was.

Top
 Profile  
 
xphilx
 Post subject: Re: Shut up and Squat!
PostPosted: Tue Jan 19, 2010 4:49 pm 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
Squats
60x5
85x5
100x5
115x5
125x5

Bench Press
40x5
60x5
75x5
85x5
92,5x4 (+1)

Pull-Ups
+10x8
+10x5
+7,5x5

Additional Exercises
Crunches
4x20

+ rotator cuff
+ 30min cardio


the squats almost killed me. i almost felt like i was going to pass out. but i decided to pull through the rest of the work out and think i managed it pretty well, especially the pull-ups.

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

Top
 Profile  
 
xphilx
 Post subject: Re: Shut up and Squat!
PostPosted: Mon Jan 25, 2010 4:12 am 
Offline
Elephant
User avatar

Joined: Sun Jun 08, 2008 9:22 am
Posts: 1074
Location: Germany
i've been a lazy logger lately. so here are my last two work outs:

Thursday:

Squats
60x5
85x5
100x5
100x5

Military Press
35x5
40x5
45x5
50x3

Deadlift
90x5
110x5
125x5
140x4

Additional Exercises
Leg-Raises
3x15

+ rotator cuff


Saturday:

Squats
60x5
85x5
100x5
115x5
127,5x3
100x8

Bench Press
40x5
60x5
75x5
85x5
95x3
75x8

+ rotator cuff


awful work out on thursday and no time at all on saturday.

_________________
my training.

The Squat:

“It's a great excuse to wear a big ass belt that makes you look less fat.”

- Dave Tate

Top
 Profile  
 
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