xjohanx Posted September 26, 2008 Share Posted September 26, 2008 DIPS FTW!! Link to comment Share on other sites More sharing options...
xphilx Posted September 27, 2008 Author Share Posted September 27, 2008 i found out that i shouldn't do them as the last exercise. Link to comment Share on other sites More sharing options...
xphilx Posted September 29, 2008 Author Share Posted September 29, 2008 Day 11! Shoulders: Barbell Shoulder Press20x20, 30x10, 40x10, 50x6, 50x6, 50x5, 50x5 Barbell Upright Row20x15, 30x10, 40x7, 40x6, 40x5, 40x6Lying Dumbbell Lateral Raise5x12, 5x13, 5x13, 7,5x10, 11x6Dumbbell Front Raise11x20, 11x18, 7,5x20 (supersetted all sets with 5kg dumbbells) Abs: Leg RaisesBWx23, BWx15, BWx12, BWx12 Link to comment Share on other sites More sharing options...
xphilx Posted September 30, 2008 Author Share Posted September 30, 2008 Day 12! Arms: Skull Crusher20x15, 20x10, 30x12, 32,5x7, 32,5x6, 32,5x6, 32,5x6Dumbbell Kickbacks7,5x15, 7,5x15, 7,5x15, 7,5x15 Barbell Curls20x15, 35x8, 35x7, 35x6, 35x6Dumbbell Concentration Curls12,5x8, 12,5x8, 12,5x8, 12,5x8, 5x15 Link to comment Share on other sites More sharing options...
xphilx Posted October 1, 2008 Author Share Posted October 1, 2008 Day 13! Legs: Barbell Full Squats20x20, 40x10, 60x5, 70x8, 80x5, 80x5, 80x4Lever 45° Leg Press80x8, 120x8, 120x7, 130x5, 130x5Lever Lying Leg Curls22,5x15, 42,5x6, 57,5x7, 57,5x6, 57,5x6Lever 45° Calf Press120x20, 120x15Lever Seated Calf Raise27,2x15, 42,2x15, 57,2x15, 62,2x12, 62,2x12, 62,2x12 Link to comment Share on other sites More sharing options...
xjohanx Posted October 1, 2008 Share Posted October 1, 2008 I love it that you are doing full squats!Never settle for less Link to comment Share on other sites More sharing options...
xphilx Posted October 1, 2008 Author Share Posted October 1, 2008 before i started working out in a gym i did weightlifting in a club so i never did any other forms of squats than full ones. i just ignored my legs for almost two years in the gym. Link to comment Share on other sites More sharing options...
xphilx Posted October 3, 2008 Author Share Posted October 3, 2008 Day 14! Back: Cable Rear Pulldown30x20, 40x20, 45x15, 68x9, 73x6, 73x6, 73x6Cable Close Grip Pulldown68x8, 68x8, 68x7, 68x7Barbell Bent-over Row20x20, 40x15, 60x10, 65x7, 65x8, 65x8, 70x6Lever Bent-over Row (Close Grip)20x15, 40x10, 55x7, 55x6, 55x6, 55x6Weighted 45° Hyperextension(BWx15,) 20x15, 20x15 Link to comment Share on other sites More sharing options...
xphilx Posted October 3, 2008 Author Share Posted October 3, 2008 Day 15! Chest: Barbell Bench Press20x20, 40x10, 60x5, 75x6, 75x6, 75x5, 75x5Barbell Incline Bench Press40x10, 50x8, 55x6, 55x6, 55x6, 55x6DipsBWx12, BWx10, BWx10Dumbbell Fly10x10, 10x8m 10x8 - superset with 5s AbsWeighted Leg Raises 5x20, 5x15, 5x15, 5x12 (all sets supersetted with BW) Link to comment Share on other sites More sharing options...
xphilx Posted October 6, 2008 Author Share Posted October 6, 2008 Day 16! Shoulders: Barbell Shoulder Press20x20, 30x10, 40x10, 50x3, 45x5, 45x4Barbell Upright Row20x15, 30x10, 40x8, 42,5x6, 42,5x6, 42,5x6Lying Dumbbell Lateral Raise8x12, 9x10, 9x10, 9x8, 9x8Dumbbell Front Raise10x20, 10x20, 7,5x20 (supersetted all sets with 5kg dumbbells) Abs: Crunches supersetted with Leg Raises Link to comment Share on other sites More sharing options...
xphilx Posted October 7, 2008 Author Share Posted October 7, 2008 Day 17! Arms: Skull Crusher supersetted with Close Grip Bench Press20x15, 20x10, 32,5x7, 30x7, 30x6, 30x6Dumbbell Kickbacks7,5x15, 10x12, 10x12, 10x12 Barbell Curls20x15, 20x10, 35x9, 35x7, 35x7, 35x5Dumbbell Concentration Curls12,5x8, 12,5x8, 12,5x8, 12,5x8, 7,5x8 Link to comment Share on other sites More sharing options...
xjohanx Posted October 7, 2008 Share Posted October 7, 2008 how is the weight coming along?Great session. I'm doing arms tomorrow. I'm siked Link to comment Share on other sites More sharing options...
xphilx Posted October 7, 2008 Author Share Posted October 7, 2008 gaining slow but at least something. i'm at 74kg now. i think i will increase the calorie intake once more. arm work outs are the best, love 'em. Link to comment Share on other sites More sharing options...
xjohanx Posted October 7, 2008 Share Posted October 7, 2008 awesome dude. go go go Link to comment Share on other sites More sharing options...
xphilx Posted October 9, 2008 Author Share Posted October 9, 2008 have been in a hurry the last two days. Day 18! Legs: Barbell Full Squats20x20, 40x10, 60x5, 70x3, 80x5, 80x4, 80x3, 60x10Lever 45° Leg Press80x8, 120x8, 140x6, 140x6, 140x6Lever Lying Leg Curls22,5x15, 42,5x6, 57,5x9, 62,5x6, 62,5x5Lever 45° Calf Press120x20, 120x15, 120x15Lever Seated Calf Raise42,2x15, 57,2x15, 62,2x12, 62,2x12, 62,2x12 Day 19! Back: Cable Rear Pulldown30x15, 50x10, 73x8, 73x7, 73x7, 73x6Cable Close Grip Pulldown68x9, 68x6, 68x8, 68x8Barbell Bent-over Row60x10, 65x6, 65x6Lever Bent-over Row (Close Grip)20x15, 40x10, 55x8, 55x7, 55x7, 55x6 Link to comment Share on other sites More sharing options...
xphilx Posted October 11, 2008 Author Share Posted October 11, 2008 Day 20! Chest: Barbell Bench Press20x20, 40x10, 60x5, 75x6, 75x7, 75x5, 75x5, 50x12Barbell Incline Bench Press20x15, 40x10, 50x5, 60x6, 60x7, 60x5, 60x5DipsBWx12, BWx12, BWx12Dumbbell Fly10x9, 10x10, 10x10 - superset with 5s Abs Crunches Link to comment Share on other sites More sharing options...
xphilx Posted October 14, 2008 Author Share Posted October 14, 2008 Day 21! Shoulders: Barbell Shoulder Press20x20, 30x10, 40x10, 45x7, 45x6, 45x6Barbell Upright Row20x15, 30x10, 40x10, 42,5x8, 42,5x6, 42,5x6Lying Dumbbell Lateral Raise7,5x10, 10x7, 10x6, 10x6, 10x6Dumbbell Front Raise10x20, 10x20, 7,5x20 (supersetted all sets with 5kg dumbbells) Abs: CrunchesLeg Raises Day 22! Arms: Skull Crusher 20x15, 20x10, 30x8, 30x8, 30x8, 30x8Dumbbell Kickbacks7,5x10, 10x12, 10x12, 10x12 Barbell Curls20x10, 30x6, 35x10, 37,5x6, 37,5x5, 37,5x5Dumbbell Concentration Curls12,5x8, 12,5x8, 12,5x8, 10x8 Link to comment Share on other sites More sharing options...
xphilx Posted October 15, 2008 Author Share Posted October 15, 2008 (edited) Day 23! Legs: Barbell Full Squats20x15, 40x8, 60x5, 80x5, 70x6, 70x6, 70x6Lever 45° Leg Press80x10, 120x6, 140x6, 140x6, 140x6Lever Lying Leg Curls22,5x10, 42,5x6, 62,5x8, 62,5x6, 62,5x6Lever 45° Calf Press120x17, 120x15, 120x16Lever Seated Calf Raise57,2x15, 67,2x13, 67,2x12, 67,2x10 Abs: Crunches Edited October 15, 2008 by xphilx Link to comment Share on other sites More sharing options...
xjohanx Posted October 15, 2008 Share Posted October 15, 2008 your squats are not moving forward, what's up? do you want to talk about it? share a hot cup of cocoa and chit chat about our feelings?DUDE! GET FUCKING HUGE! nuff said Link to comment Share on other sites More sharing options...
xphilx Posted October 16, 2008 Author Share Posted October 16, 2008 to be honest i wasn't satisfied with the form of my squatting at the higher weight. so i went down with it and concentrated on the right movement. but i'm making progress with all other excercises i think. so i'm ok with that. i also found out that i did the bent-over rows not right. so my weights are looking a bit weak there now but it's because i do the excercise now in the correct, more difficult, way. Day 24! Back: Cable Rear Pulldown30x15, 50x10, 73x8, 73x8, 73x7, 73x6Cable Close Grip Pulldown68x10, 73x7, 73x6, 73x6Barbell Bent-over Row20x12, 60x10, 65x6, 65x7, 65x6Lever Bent-over Row (Close Grip)40x10, 55x6, 50x7, 50x7, 50x6 Link to comment Share on other sites More sharing options...
xjohanx Posted October 16, 2008 Share Posted October 16, 2008 I totally know where you're at because I'm at the same place. But you are aiming to increase weight, right? Good work and I'm proud of you because you are really being consistent and that is what gives good results. Keep it up bro. And say hi to Vio from me, I haven't talked to her in forever Link to comment Share on other sites More sharing options...
xphilx Posted October 16, 2008 Author Share Posted October 16, 2008 she's on her way to my crib right now and will arrive in a few minutes so i will be able to say hi to her soon. of course i want to increase weight, i mean who doesn't?! and yeah i'm consistent, thanks for being proud! i couldn't live without having my five work outs per week anyway and vio kinda hates me fot that. Link to comment Share on other sites More sharing options...
xjohanx Posted October 16, 2008 Share Posted October 16, 2008 Vio is such a hater. Is she still doing aerobic classes?Give her a long hug from me. Link to comment Share on other sites More sharing options...
xphilx Posted October 18, 2008 Author Share Posted October 18, 2008 last work out sucked. felt miserable. couldn't sleep enough and ate too much before training. Day 25! Chest: Barbell Bench Press20x20, 40x10, 60x5, 75x6, 75x5, 75x4, 75x4Barbell Incline Bench Press40x10, 60x6, 60x6, 60x5, 60x5DipsBWx11, BWx10, BWx10Dumbbell Fly10x8, 10x8m 10x7 - superset with 7,5s Abs: CrunchesLeg Raises Link to comment Share on other sites More sharing options...
xphilx Posted October 18, 2008 Author Share Posted October 18, 2008 Vio is such a hater. Is she still doing aerobic classes?Give her a long hug from me. she is still doing that stuff. and she was happy to hear that you thought about her. Link to comment Share on other sites More sharing options...
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