xphilx Posted May 5, 2009 Author Share Posted May 5, 2009 Pull: Deadlifts20x15, 60x8, 80x4, 100x3, 110x3, 120x2Bent-Over Rows60x11, 60x10, 60x7Pull-Ups (close)x20 (4x3, 3x2, 1x1 cluster)EZ-Curls35x9, 35x5, 30x9Crunches Cardio: 30 minutes crosstrainer. Link to comment Share on other sites More sharing options...
xphilx Posted May 7, 2009 Author Share Posted May 7, 2009 Push: Squats20x15, 40x10, 60x5, 80x1, 100x4, 100x3, 90x3Bench Press20x25, 40x12, 60x6, 80x4(+1), 75x7, 70x5Military Press40x5, 40x4, 30x8Dipsx8, x6, x6Calve Raises (smith machine)90x10, 90x9, 90x8 crappy work out. Link to comment Share on other sites More sharing options...
joelk Posted May 8, 2009 Share Posted May 8, 2009 Well for a starter you can start with beginning your workouts with bench instead of squats since they are weaker than your squats and you probably won't lower your squats that much with moving them two be the second exercise I agree with this, it wouldn't hurt to give it a try. It will also give your delts a break before the military press Link to comment Share on other sites More sharing options...
xphilx Posted May 9, 2009 Author Share Posted May 9, 2009 Pull: Pull-Ups (wide)x25 (cluster)Bent-Over Rows60x12, 60x9, 60x7EZ-Curls35x10, 35x6, 30x8Crunches Cardio: 30 minutes crosstrainer. ok, next time bench press before squats. Link to comment Share on other sites More sharing options...
xphilx Posted May 11, 2009 Author Share Posted May 11, 2009 Push: Bench Press20x25, 40x12, 60x6, 80x3, 80x3, 70x8, 70x5Squats20x15, 40x10, 60x5, 80x1, 100x3, 100x3, 100x3Military Press40x4, 40x4, 30x5Dipsx6, x7, x6Calve Raises (standing)45x20, 50x10, 50x8 Cardio: 30 minutes crosstrainer. totally failed at the bench. Link to comment Share on other sites More sharing options...
npx Posted May 12, 2009 Share Posted May 12, 2009 Push: Bench Press20x25, 40x12, 60x6, 80x3, 80x3, 70x8, 70x5 totally failed at the bench.Well at least you did 2 sets on 80 which was a progress in my eyes. You will probably have more progress if you cut down to 1 bench press day a week or not go to failure both days and do another chest exercise but anyway hope your cutting goes well and we will see some abs until you hit those awesome German beaches . Link to comment Share on other sites More sharing options...
xphilx Posted May 12, 2009 Author Share Posted May 12, 2009 Pull: Pull-Ups (wide)x25 (cluster)Bent-Over Rows20x10, 40x10, 60x10, 60x10, 60x7EZ-Curls35x10, 35x7, 30x8 -> 25x6Crunches Cardio: 30 minutes crosstrainer. Link to comment Share on other sites More sharing options...
xphilx Posted May 12, 2009 Author Share Posted May 12, 2009 Push: Bench Press20x25, 40x12, 60x6, 80x3, 80x3, 70x8, 70x5 totally failed at the bench.Well at least you did 2 sets on 80 which was a progress in my eyes. You will probably have more progress if you cut down to 1 bench press day a week or not go to failure both days and do another chest exercise but anyway hope your cutting goes well and we will see some abs until you hit those awesome German beaches . haha, always thinking positive. maybe i'll do a "light bench day" or a push day without benching, dunno. i'll try the light day next week and the day with only chest dips the week after that i think. Link to comment Share on other sites More sharing options...
xphilx Posted May 21, 2009 Author Share Posted May 21, 2009 took a week off cause of shoulder problems. began today with some light training, was ok though. i think i'll replace some exercises like MP or dips and do dumbbell shoulder press and pushdowns instead just to take some load from the shoulder area. Link to comment Share on other sites More sharing options...
MaryStella Posted May 22, 2009 Share Posted May 22, 2009 Sorry to hear about your shoulder issues be careful with them until they heal. Link to comment Share on other sites More sharing options...
xphilx Posted May 22, 2009 Author Share Posted May 22, 2009 Pull: Pull-Ups (wide)x123 yeah you're right. that's why i changed things up a bit. Link to comment Share on other sites More sharing options...
xphilx Posted May 24, 2009 Author Share Posted May 24, 2009 snapshot. 73,5kg~16% bf still a long way to go. Link to comment Share on other sites More sharing options...
Lean and Green Posted May 24, 2009 Share Posted May 24, 2009 Nice progress and v taper as well bro! Link to comment Share on other sites More sharing options...
xphilx Posted May 24, 2009 Author Share Posted May 24, 2009 thanks man, appreciate it! Link to comment Share on other sites More sharing options...
xphilx Posted May 25, 2009 Author Share Posted May 25, 2009 Push: Squats:20x20, 40x10, 60x5, 80x1, 100x4, 100x2, 90x4Bench Press:20x20, 40x10, 60x2, 65x5, 65x5, 65x5Dumbbell Shoulder Press8x12, 12x10, 16x8, 16x7, 16x6Pushdowns32,5x12, 37,5x8, 32,5x12Calve Raises (Leg Press)140x20, 140x13, 140x10 + rotator cuff+ 25min cardio Link to comment Share on other sites More sharing options...
vivalasvegans Posted May 25, 2009 Share Posted May 25, 2009 Nice arms, nice work. You should enter the biceps competition. Link to comment Share on other sites More sharing options...
xphilx Posted May 25, 2009 Author Share Posted May 25, 2009 thanks, but you must be kidding. my arms are definitely my worst part. Link to comment Share on other sites More sharing options...
aluck Posted May 25, 2009 Share Posted May 25, 2009 Id say lower back. Your bi's have some good size... Keep it up. Link to comment Share on other sites More sharing options...
xphilx Posted May 25, 2009 Author Share Posted May 25, 2009 not sure about that. lower back is something you can't say much about with a body fat like that. but you're right: my lower back isn't a good part of mine. Link to comment Share on other sites More sharing options...
joelk Posted May 26, 2009 Share Posted May 26, 2009 You've got a great shoulder to waist taper mate, always a great thing to have. It always looks much more eye catching having the tiny waist and broad shoulders.Great work mate Link to comment Share on other sites More sharing options...
xphilx Posted May 26, 2009 Author Share Posted May 26, 2009 thanks! great to hear that from the guy with the absolutely best body on this board. Link to comment Share on other sites More sharing options...
xphilx Posted May 26, 2009 Author Share Posted May 26, 2009 Pull: Deadlifts20x15, 60x8, 80x4, 80x2, 100x3, 110x3, 100x3, 100x3 + abs+ rear delts+ 30 minutes cardio Link to comment Share on other sites More sharing options...
xphilx Posted May 28, 2009 Author Share Posted May 28, 2009 Push: Bench Press:20x20, 40x10, 60x5, 80x7(+1), 75x7, 70x7(+1)Squats:20x20, 40x10, 60x5, 80x1, 100x4, 100x3, 90x5Dumbbell Shoulder Press12x10, 16x10, 16x8, 16x6Pushdowns14x10, 36x12, 41x12, 45x8, 41x9Calve Raises (seated)67x12, 67x12, 67x10 + rotator cuff+ 30min cardio Link to comment Share on other sites More sharing options...
xphilx Posted May 30, 2009 Author Share Posted May 30, 2009 Pull: Pull-Ups (wide)x30 (3x5, 1x2, 3x3 cluster)Bent-over Rows20x10, 40x8, 65x8, 60x11, 60x10Deadlifts (straight)70x8, 70x7, 70x7EZ-Curls35x10, 35x6, 35x5 -> 22,5x10 + abs+ rear delts+ 30min cardio Link to comment Share on other sites More sharing options...
xphilx Posted June 1, 2009 Author Share Posted June 1, 2009 Push: Squats:20x20, 40x10, 60x5, 80x1, 100x4, 100x3, 90x5Bench Press:20x20, 40x10, 60x5, 65x5, 65x5, 65x5Dumbbell Shoulder Press12x10, 18x7, 18x6, 16x7Pushdowns23x12, 45x12, 50x8, 45x9Calve Raises (standing)45x20, 50x15, 60x10 + rotator cuff+ 30min cardio Link to comment Share on other sites More sharing options...
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