xphilx Posted January 8, 2009 Author Share Posted January 8, 2009 Legs: Barbell Full Squats20x15, 40x10, 60x5, 80x7, 80x6, 80x6, 80x6Lever 45° Leg Press120x8, 170x8, 170x7, 170x7Lever Leg Extension35x15, 42,5x12, 42,5x1045° Sled Calf Press45x18, 45x15Seated Calf Raises67,2x8->57,2x8->47,2x9 progress pics in october 09. Link to comment Share on other sites More sharing options...
xphilx Posted January 9, 2009 Author Share Posted January 9, 2009 Shoulders: Barbell Shoulder Press20x20, 20x15, 50x10, 50x7, 50x5Lever Lateral Raise30x10, 30x8, 30x7Dumbbell Rear Fly7,5x12, 10x10, 10x7Dumbbell Front Raise10x20, 10x20, 10x20 Triceps: Skull Crusher (supersetted with Close Grip Bench Press)20x15, 32,5x6, 30x8, 30x7Dumbbell Tricep Extension20x10, 22,5x7Cable Tricep Pushdown41x7-> 32x6-> 21x6-> 12x8 Link to comment Share on other sites More sharing options...
xphilx Posted January 12, 2009 Author Share Posted January 12, 2009 Back: Barbell Bent-over Row20x20,40x10, 60x10, 70x9, 70x9, 70x7Cable Rear Pulldown35x15, 64x10, 64x10, 68x6->51x8->36x10Cable Close Grip Pulldown73x7, 73x9Hammer Strength Lateral Row (One-Armed)40x10, 45x12, 50x8Barbell Stiff Leg Deadlift60x8, 90x4, 90x3 Link to comment Share on other sites More sharing options...
xphilx Posted January 13, 2009 Author Share Posted January 13, 2009 Chest: Barbell Bench Press20x20, 60x6, 70x9(+1), 70x7(+1), 70x6(+2), 60x7(+1)Dumbbell Incline Bench Press20x7, 20x7, 20x7Dipsx10, x9, x8Dumbbell Fly10x12Lever Seated Fly17,5x12, 27,5x12 Biceps: Barbell EZ Curl30x6, 40x5, 35x7, 35x6Dumbbell Alternate Curl12,5x14, 12,5x12 Link to comment Share on other sites More sharing options...
xjohanx Posted January 13, 2009 Share Posted January 13, 2009 Your chest is slacking a little dude. Do you have a spotter for the bench? Link to comment Share on other sites More sharing options...
xphilx Posted January 13, 2009 Author Share Posted January 13, 2009 i know... it's really my weakest part i think. dunno why though. i always have a spotter when someone is around or i can find one. Link to comment Share on other sites More sharing options...
xphilx Posted January 16, 2009 Author Share Posted January 16, 2009 Legs: Barbell Full Squats20x20, 40x10, 60x5, 70x1, 90x6, 90x5, 80x7, 80x6Lever 45° Leg Press120x10, 180x9, 180x7, 180x7Lever Leg Extension (Single-Leg)15x15, 15x13, 15x12Seated Calf Raises67,2x12, 67,2x9->57,2x7->47,2x6->37,2x10->27,2x20 time was running out. Link to comment Share on other sites More sharing options...
xphilx Posted January 16, 2009 Author Share Posted January 16, 2009 Shoulders: Barbell Shoulder Press20x20, 20x10, 50x7(+2), 50x7(+1), 50x5(+1), 40x7(+1)Lever Lateral Raise30x9, 30x9, 30x7Dumbbell Rear Fly7,5x12, 10x10, 10x7Dumbbell Shoulder Press12,5x12, 12,5x10, 12,5x8 Triceps: Skull Crusher (supersetted with Close Grip Bench Press)20x15, 30x6, 30x4, 30x4Dumbbell Tricep Extension20x7, 20x6Cable Tricep Pushdown32x10-> 23x11-> 17x15-> 14x20 Link to comment Share on other sites More sharing options...
xphilx Posted January 19, 2009 Author Share Posted January 19, 2009 Back: Barbell Bent-over Row20x20, 60x10, 70x9, 70x7, 70x7, 60x10Barbell Stiff Leg Deadlift60x8, 90x7, 90x6, 110x3 (PB)Cable Rear Pulldown35x15, 64x10, 64x6, 64x6(+2)Cable Close Grip Pulldown73x7, 73x6Hammer Strength Lateral Row (One-Armed)50x8, 50x11 Link to comment Share on other sites More sharing options...
xphilx Posted January 20, 2009 Author Share Posted January 20, 2009 Chest: Barbell Bench Press20x20, 60x6, 70x8(+1), 70x7(+1), 70x4, 60x8(+1)Dumbbell Incline Bench Press20x8, 20x8, 20x7Dipsx11, x9, x8Lever Seated Fly17,5x12, 32,5x9, 32,5x8, 32,5x8 Biceps: Barbell EZ Curl30x6, 35x9, 35x7, 35x5Dumbbell Alternate Curl12,5x12, 12,5x14Cable Bicep Curl37,5x11->27,5x10->17,5x10->7,5x25 Link to comment Share on other sites More sharing options...
xphilx Posted January 23, 2009 Author Share Posted January 23, 2009 Shoulders: Barbell Shoulder Press20x20, 30x12, 50x10, 50x8, 50x6(+1)Dumbbell Shoulder Press15x11, 15x9, 15x8, 15x8Lever Lateral Raise30x9, 30x9, 30x7, 30x6-> 20x4 Triceps: Skull Crusher (supersetted with Close Grip Bench Press)20x15, 30x5, 25x10, 25x8, 25x7Dumbbell Tricep Extension20x9, 20x5Cable Tricep Pushdown32x10-> 23x11-> 14x12 Link to comment Share on other sites More sharing options...
xphilx Posted January 24, 2009 Author Share Posted January 24, 2009 Legs: Barbell Full Squats20x15, 50x10, 70x3, 90x2, 110x1 (PB), 90x6, 90x4, 80x6, 70x7Lever 45° Leg Press120x10, 190x8, 200x6 (PB), 190x6Lever Leg Extension (Single-Leg)15x15, 15x15, 15x1545° Sled Calf Press42,5x15, 50x20, 50x13Seated Calf Raises67,2x6->57,2x6->47,2x10 Link to comment Share on other sites More sharing options...
RobertSupreme Posted January 24, 2009 Share Posted January 24, 2009 Dude you're a machine! Awesome stuff. Link to comment Share on other sites More sharing options...
xphilx Posted January 25, 2009 Author Share Posted January 25, 2009 haha. thanks man! Link to comment Share on other sites More sharing options...
xjohanx Posted January 25, 2009 Share Posted January 25, 2009 I often find myself looking in your log just to see your signature picture. Post weight. Link to comment Share on other sites More sharing options...
robert Posted January 25, 2009 Share Posted January 25, 2009 He does have, perhaps the best signature though Link to comment Share on other sites More sharing options...
sosso Posted January 25, 2009 Share Posted January 25, 2009 Agreed, but who is the guy in the back? He must have been disappointed with the photo. Link to comment Share on other sites More sharing options...
xphilx Posted January 26, 2009 Author Share Posted January 26, 2009 i love the old school flavor of that pic! empty morning weight today: 79,8kg. damn, so close! Link to comment Share on other sites More sharing options...
xphilx Posted January 27, 2009 Author Share Posted January 27, 2009 Back: Barbell Bent-over Row20x20, 60x10, 70x8, 70x8, 70x6, 60x11Barbell Stiff Leg Deadlift60x4, 80x4, 100x1, 120x2 (PB), 90x7, 90x5Cable Rear Pulldown35x15, 64x11, 64x9, 64x8-> 45x7Cable Close Grip Pulldown73x6, 73x6Hammer Strength Lateral Row (One-Armed)55x11, 55x9, 45x12 Link to comment Share on other sites More sharing options...
xphilx Posted January 27, 2009 Author Share Posted January 27, 2009 Chest: Barbell Bench Press20x20, 40x10, 60x6, 70x10, 70x8, 70x7(+1), 70x6(+1), 60x7Dumbbell Incline Bench Press20x9, 20x7, 20x6(+2)Dipsx13, x10, x8Lever Seated Fly32,5x12, 37,5x6, 32,5x6 Biceps: Barbell EZ Curl30x6, 35x10, 35x6, 35x5, 30x7(+2)Dumbbell Alternate Curl12,5x14, 12,5x14-> 7,5x12 Link to comment Share on other sites More sharing options...
xphilx Posted January 29, 2009 Author Share Posted January 29, 2009 Legs: Barbell Full Squats20x20, 50x8, 70x3, 90x8, 90x6, 90x5, 80x7Lever 45° Leg Press120x10, 190x8, 190x8, 190x6Lever Leg Extension (Single-Leg)15x18, 15x15, 15x1545° Sled Calf Press42,5x15, 50x15, 50x12Seated Calf Raises57,2x12-> 47,2x6-> 37,2x10 Link to comment Share on other sites More sharing options...
xphilx Posted February 2, 2009 Author Share Posted February 2, 2009 Back: Barbell Bent-over Row20x20, 60x10, 70x8, 70x7, 70x5, 60x11Barbell Stiff Leg Deadlift60x5, 90x9, 90x5, 90x3Cable Rear Pulldown35x15, 64x10, 64x9, 64x8Cable Close Grip Pulldown73x7, 68x7Hammer Strength Lateral Row (One-Armed)55x9, 55x10 Link to comment Share on other sites More sharing options...
xjohanx Posted February 2, 2009 Share Posted February 2, 2009 I saw that you reached 80 kg in the T200 thread so I wanted to say congrats! Link to comment Share on other sites More sharing options...
xphilx Posted February 3, 2009 Author Share Posted February 3, 2009 thanks man! i actually planned to forget about the cutting diet for this year and go straight for the 90kg but then vio asked me to join her on her holidays in croatia. so i guess i have to do some cutting before that if i don't want to be the biggest fatso at the beach there. Link to comment Share on other sites More sharing options...
xphilx Posted February 3, 2009 Author Share Posted February 3, 2009 Chest: Barbell Bench Press20x20, 40x10, 60x5, 70x10, 70x8(+1), 70x7(+1), 70x5(+1), 60x9(+2)Dumbbell Incline Bench Press20x9, 20x6, 20x6Dipsx13, x8, x8Lever Seated Fly27,5x14, 27,5x10, 27,5x7 Biceps: Barbell EZ Curl35x10, 35x6, 35x5-> 25x7Dumbbell Alternate Curl12,5x14, 12,5x14 Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now