xphilx Posted September 11, 2008 Share Posted September 11, 2008 (edited) Bill Starr 5x5 Monday: Squat 5x5Bench 5x5Row 5x5 Wednesday: Squat 4x5Military Press 4x5Deadlift 4x5 Friday: Squat 3x5, 1x3, 1x8Bench 3x5, 1x3, 1x8Row 3x5, 1x3, 1x8 Edited August 17, 2009 by xphilx Link to comment Share on other sites More sharing options...
xjohanx Posted September 11, 2008 Share Posted September 11, 2008 Insted of watching porn all the time I am going to read this log. SIKE Link to comment Share on other sites More sharing options...
xphilx Posted September 15, 2008 Author Share Posted September 15, 2008 Day 1! all weights in kilogramm. warm up sets in parentheses. Shoulders: Barbell Shoulder Press(20x10, 30x10,) 40x7, 40x6, 40x6, 40x5Barbell Upright Row(30x10, 35x10,) 40x8, 40x6, 40x6, 40x6Dumbbell Lateral Raise(5x12,) 7,5x12, 7,5x12, 7,5x10, 7,5x10Dumbbell Front Raise11x14, 11x12, 11x10 (supersetted all sets with 7,5 dunmbbells) Abs: Vertical Leg-Hip RaiseBWx20, BWx20, BWx15, BWx15CruchesBWx18, BWx15, BWx9 Link to comment Share on other sites More sharing options...
xjohanx Posted September 15, 2008 Share Posted September 15, 2008 cool dude. do you do the barbell presses standing or seated?you should probably incorporate an excersise for your rear delts, you can superset it with the front raises. http://exrx.net/AnimatedEx/DeltoidPosterior/DBRearLateralRaise.gif Link to comment Share on other sites More sharing options...
xphilx Posted September 15, 2008 Author Share Posted September 15, 2008 i do the seated shoulder press. i think it's easier to concentrate on the shoulders that way. i could do the lateral raises lying to train my rear delts. i'll do so next week. thanks my far away living personal trainer. Link to comment Share on other sites More sharing options...
xjohanx Posted September 15, 2008 Share Posted September 15, 2008 cool. i do them standing often because it makes me feel like a olympic lifter of sorts. you are pretty strong in that excersise. just FYI it's usually called seated militarypress.and you are welcome my far away personal german. Link to comment Share on other sites More sharing options...
xphilx Posted September 16, 2008 Author Share Posted September 16, 2008 Day 2! only a light arm work out today cause my triceps wasn't completely recovered from my chest work out last week (haven't trainied for som time before that). Biceps: Barbell Curls(20x10, 20x10,) 35x10, 40x4, 37,5x6, 37,5x5Dumbbell Concentration Curls12,5x10, 15x6, 15x7, 15x7 Triceps: Triceps DipsBWx10, BWx8 (figured out that this excercise does not work out for my triceps, will replace it next time)Dumbbell Kickbacks5x12, 7,5x12, 11x12, 11x12 (turned out as surprisingly easy, next time more weight) Link to comment Share on other sites More sharing options...
xphilx Posted September 17, 2008 Author Share Posted September 17, 2008 Day 3! Legs: Barbell Full Squats(20x10,) 60x10, 70x6, 70x6, 70x5Lever 45° Leg Press(80x10,) 120x7, 120x6, 120x6, 120x6Lever Lying Leg Curls(42,5x10,) 57,5x7, 57,5x6, 57,5x6Lever 45° Calf Press(40x20, 80x25,) 100x20, 100x15, 100x15, 100x15Lever Seated Calf Raise57,5x12, 57,5x12, 57,5x12 Abs: Vertical Leg-Hip RaiseBWx20, BWx20CrunchesBWx20, BWx12, BWx12 Link to comment Share on other sites More sharing options...
xjohanx Posted September 17, 2008 Share Posted September 17, 2008 you go real heavy on the seated calf presses. Do you aim for full contraction or just kick the hell out of it? Link to comment Share on other sites More sharing options...
xphilx Posted September 18, 2008 Author Share Posted September 18, 2008 to be honest, i'm aiming for having calves at all. my legs are way too thin man. Day 4! Back: Cable Rear Pulldown(30x15, 60x10,) 70x6, 70x7, 70x6, 70x6Cable Close Grip Pulldown54x9, 58x7, 58x7, 58x6Barbell Bent-over Row(40x10, 60x11,) 70x4, 65x6, 65x7, 65x7Lever Bent-over Row (Close Grip)(40x12,) 50x8, 50x8, 50x7, 50x7Weighted 45° Hyperextension(BWx20,) 20x15, 20x15, 20x15 Link to comment Share on other sites More sharing options...
xjohanx Posted September 18, 2008 Share Posted September 18, 2008 Sweet stuff dude. I like that you keep the reps pretty low. BTW, when is Vio coming here? Link to comment Share on other sites More sharing options...
xphilx Posted September 18, 2008 Author Share Posted September 18, 2008 i'm sorry, she won't come. :/it would be too expensive, although they would fly for free. the costs for a place to sleep, rebooking the flight and stuff like that.. kinda sucks. i think she would have liked it to fly over there and to get to know you personally. Link to comment Share on other sites More sharing options...
xjohanx Posted September 18, 2008 Share Posted September 18, 2008 FUCK! dude I feel so bad because I couldn't let them stay here. I just moved in and place is still chaos. That totally sucks. You guys have to come here together sometime soon. We can have one of those famous german threesomes or you and I could just work out while Vio cooks food for us Link to comment Share on other sites More sharing options...
xphilx Posted September 18, 2008 Author Share Posted September 18, 2008 i'm down with both of your suggestions dude. Link to comment Share on other sites More sharing options...
xphilx Posted September 19, 2008 Author Share Posted September 19, 2008 Day 5! cable weights per side Chest: Barbell Bench Press(20x20, 40x10,) 80x3, 75x6, 75x5, 75x5Barbell Incline Bench Press(50x10,) 60x6, 60x5, 60x4, 60x4Cable Standing Fly(23x10,) 27x6, 27x5, 27x4, 27x4Dumbbell Fly12,5x6, 12,5x5, 12,5x5Dumbbell Pullover22,5x10, 22,5x8, 22,5x8 (supersetted the last two sets with a 12,5 dumbbell) Abs: Leg-RaiseBWx25, BWx15CrunchesBWx20, BWx15, BWx8 Link to comment Share on other sites More sharing options...
xjohanx Posted September 19, 2008 Share Posted September 19, 2008 where's the dips? Link to comment Share on other sites More sharing options...
xphilx Posted September 19, 2008 Author Share Posted September 19, 2008 well, i thought about replacing the cable flys through dips but i don't know if the dips would train my triceps too much for a chest day. what do you think? Link to comment Share on other sites More sharing options...
xjohanx Posted September 19, 2008 Share Posted September 19, 2008 i think dips is the perfect chest excersise. if you don't want to work your triceps too much just focus on the chest and ben a little forward and it will give you a huge pump. Link to comment Share on other sites More sharing options...
xphilx Posted September 19, 2008 Author Share Posted September 19, 2008 yeah, i like dips, too. but i've been doing them for the past 2 month so and wanted to switch to another excercise. maybe i'll bring them back into my routine. Link to comment Share on other sites More sharing options...
xphilx Posted September 22, 2008 Author Share Posted September 22, 2008 Day 6! Shoulders: Barbell Shoulder Press(20x15, 20x15,) 40x7, 40x6, 40x6, 40x6Barbell Upright Row(30x10,) 40x7, 40x6, 40x6, 40x6Lying Dumbbell Lateral Raise(5x12,) 7,5x10, 7,5x10, 7,5x10, 7,5x12Dumbbell Front Raise11x18, 11x12, 11x14 (supersetted all sets with 5kg dumbbells) Abs: Leg RaisesBWx25, BWx15, BWx15CruchesBWx20, BWx20 Link to comment Share on other sites More sharing options...
xjohanx Posted September 22, 2008 Share Posted September 22, 2008 KICK IT! Link to comment Share on other sites More sharing options...
xphilx Posted September 23, 2008 Author Share Posted September 23, 2008 Day 7! awesome pump today! Arms: Skull Crusher(20x12, 20x10,) 25x10, 30x8, 30x7, 30x8Dumbbell Kickbacks7,5x12, 11x12, 11x10, 11x12 Barbell Curls(30x8,) 35x8, 35x6, 35x6, 35x7Dumbbell Concentration Curls15x8, 15x6, 15x8 Link to comment Share on other sites More sharing options...
xphilx Posted September 24, 2008 Author Share Posted September 24, 2008 Day 8! Legs: Barbell Full Squats20x20, 40x10, 60x8, 70x6, 70x6, 70x6, 70x6Lever 45° Leg Press120x7, 120x7, 120x7, 120x7Lever Lying Leg Curls23x10, 57,5x7, 57,5x6, 57,5x6Lever 45° Calf Press80x20, 110x20, 110x15, 110x15, 110x15Lever Seated Calf Raise57,2x15, 57,2x15, 57,2x12, 59,7x12 Leg RaiseBWx23, BWx20, BWx15 Link to comment Share on other sites More sharing options...
xphilx Posted September 25, 2008 Author Share Posted September 25, 2008 Day 9! Back: Cable Rear Pulldown30x20, 40x20, 68x8, 68x7, 68x7, 68x7Cable Close Grip Pulldown68x8, 68x8, 68x7, 68x7Barbell Bent-over Row60x12, 65x9, 67,5x7, 67,5x7, 67,5x7Lever Bent-over Row (Close Grip)40x10, 55x8, 55x7, 55x6, 40x12Weighted 45° Hyperextension(BWx15,) 20x15, 20x15, 20x15 Link to comment Share on other sites More sharing options...
xphilx Posted September 26, 2008 Author Share Posted September 26, 2008 Day 10! Chest: Barbell Bench Press20x20, 40x10, 60x8, 75x5, 75x5, 75x5, 75x5, 75x5Barbell Incline Bench Press20x10, 50x8, 60x6, 60x6, 60x6, 60x6Cable Standing Fly14x15, 27x7, 27x6, 27x5, 27x4Dumbbell Fly11x9, 11x9, 11x8, 11x7DipsBWx8, BWx8 Abs: Leg Raises:BWx25, BWx15, BWx15Crunches:BWx20, BWx15, BWx12 Link to comment Share on other sites More sharing options...
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