xjohanx's training

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xjohanx
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xjohanx's training

#1 Postby xjohanx » Mon Feb 26, 2007 12:10 pm

Alrighty, time to start a log!
Basically I workout at the gym 5 times a week, I have a split program that I follow rather strictly. The split looks like this:

Monday: Triceps, Shoulders
Tuesday: Biceps, Forearms
Wednesday: Legs, Abs
Thursday: Chest
Friday: Back


I throw in a couple of sets of abs on some days, and on my back days I sometises do some shoulder work too.
The excersies I do are not always my favourite ones but my gym is very limited and they are the ones I can do.

At the moment I don't do any regular cardio, but when the weather shapes up I play lots of basketball and do both interval training and "long" distance running.

Anyway, I appreciate all constructive critisism, comments and so on!
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.

loveliberate
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#2 Postby loveliberate » Mon Feb 26, 2007 12:25 pm

Thanks for starting your training log here! :D
"If someone has a gun and is trying to kill you, it would be reasonable to shoot back with your own gun." - The Dalai Lama, May 2001 at "Educating Heart Summit" in Portland, OR.
http://www.a-human-right.com - http://www.aware.org

xjohanx
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#3 Postby xjohanx » Mon Feb 26, 2007 12:31 pm

Today was Triceps n' Soulders, I did three sets of abs too.
I was tired like hell, didn't sleep much at all but I ate a steady breakfast (seitan/soy-sandwhiches, yoghurt and soymilk) so the session was alright I guess.

Seated dumbell press
16 x 8
16 x 7,5 (the last one was good but I couldn't get my arms straight)
16 x 6

Narrow grip bench press This one is new for me, I can't do the regular bench cause my right shoulder can't take it. But this one feels really good.
57,5 x 8
57,5 x 8
57,5 x 8
57,5 x 7


Dumbell side lateral raises (standing)
10 x 10
10 x 10
10 x 9

3 sets of crunches

Overhead extensions (Cable, with a rope)
55 x 7 (Something happened here, not quite sure what, I always manage at least 8 reps on 55 kg, but however...)
50 x 12
50 x 10

Bent over side lateral raises (standing)
10 x 12
10 x 12
10 x 12

Front cable raises (with a rope)
23 x 12
23 x 10
23 x 10

Cable push-downs (I've done this for a long time but don't really know what to use for a handle so I'm trying different stuff, therefore I've lowered the weight)
64 x 10
64 x 9
64 x 9

As you might have noticed I like to train my shoulders quite light, I feel it's easier to get contact with them that way. Usually I go for 8 reps.

Peace out!
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.

xjohanx
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#4 Postby xjohanx » Tue Feb 27, 2007 1:34 pm

Biceps n Forearms

Barbell curls
40 x 8
40 x 8
40 x 7

Barbell rows with supinated grip This one is new for me
55 x 8
55 x 8
55 x 7

Alternating hammers
18 x 8
18 x 8
18 x 8

Dumbell curls
18 x 8
18 x 7
18 x 8

Should mention that all weight are in kilos if I don't write something else.
Peace out
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.

xjohanx
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#5 Postby xjohanx » Wed Feb 28, 2007 8:17 am

legs n abs
okay, the deal with my legs is that I started training them like a month ago, I used to make up all sorts of excuses not to train them before plus I had an injury in my right hamstring.
As I said before my gym is very limited, so we don't have a squat rack. for now that's okay, my legs are weak so I can lift the barbell over my head when I want to squat, hopefully I've found another gym when I can't do that anymore.

Calf press
132 x 20
132 x 20
132 x 19
132 x 17
132 x 16

3 sets of hanging leg raises

Squats
50 x 15
50 x 14
50 x 12

3 sets of machine crunches

Since I just started training my legs I'm totally finished after three sets of squats, but hopefully I'll soon be able to add more excersises.

Peace
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.

xjohanx
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Posts: 2960
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Joined: Wed Jan 10, 2007 12:48 pm
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#6 Postby xjohanx » Thu Mar 01, 2007 3:19 pm

Chest today, might be my weakest bodypart, except for legs.

Dumbell bench press
24 x 8
24 x 8
24 x 7

Incline dumbell bench press
22 x 8
22 x 8
22 x 7

Okay, today I did something I've never done befor, I tried to superset. Don't know why this is good, but I've read it is. If you have some information about it that explains the pros and cons please share!
I did it with dips and pec decs, both are new exercises for me. I did the dips kind of bent over so I would hit the chest even more.

Dips
BW x 8
BW x 7 (now I was fuckin exhausted from the pec decs)
BW x 7


Pec decs
30 x 10
30 x 7
30 x 9

Cable cross-overs (for the lower chest)
36 x 8
36 x 8
32 x 8

Not really a good session, but it was okay.

peace out
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.

xjohanx
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#7 Postby xjohanx » Fri Mar 02, 2007 1:38 pm

Back day, also know as favourite day.
I changed my back routine last week, instead of doing loads of cable-excersises I decided to go hardcore. So I started with the classics.

Barbell rows(new)
60 x 8
60 x 7
57,5 x 8

Dumbell rows(this one is a new oldie or something. I used to do it, but stopped, don't know why, now it's here to stay, I LOVE IT!)
26 x 10
26 x 10
26 x 10

V-bar pulldowns
68 x 8
68 x 7
64 x 8

Cable row (Sometimes I will switch this one with Lat pulldowns)
64 x 9
64 x 8
64 x 8

My back was totally finished after this but I still had some energy so..


Side lateral raises
10 x 10
10 x 10
10 x 8

Good session. peace out
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.

xjohanx
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Posts: 2960
Age: 28
Joined: Wed Jan 10, 2007 12:48 pm
Location: Stockholm, Sweden.
Contact:

#8 Postby xjohanx » Tue Mar 06, 2007 8:41 am

yesterday was triceps n shoulders. I went to a friend who has a bench and some dumbells and tried to make the best out of it.

Narrow grip bench
57 x 6
55 x 9
57 x 8

Seated dumbell press
16 x 9
16 x 9
16 x 8

French press (don't normally do this, but since I couldn't do cable excersises i had to)
28 x 7
27 x 8
27 x 8

Dumbell side lateral raises (standing)
11 x 10
11 x 10
11 x 10

Bent over side lateral raises
11 x 12
11 x 12
11 x 12

Front barbell raises (Never done these before)
17 x 12
17 x 12
17 x 10 (now it started hurting like hell)


today was guns and forearms

Barbell curl
40 x 8
40 x 8
40 x 8

Barbell rows with supinated grip
55 x 8
55 x 8
55 x 8

Alternating hammers
18 x 8
18 x 8
18 x 8

Alternating dumbell curls
18 x 8
18 x 8
18 x 7

good session.
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.

xjohanx
Elephant
Posts: 2960
Age: 28
Joined: Wed Jan 10, 2007 12:48 pm
Location: Stockholm, Sweden.
Contact:

#9 Postby xjohanx » Wed Mar 07, 2007 10:58 am

legs and abs

Calf press
141 x 19
141 x 19
141 x 18
141 x 16
132 x 16

Hanging leg raises
3 sets

Machine crunches
3 sets

Squats
50 x 15
50 x 12 (a guy walked right into me, I almost dropped the barbell)
50 x 14

kind of crappy session, my legs suck. but i'll keep working on em.
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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