sosso Posted June 28, 2009 Share Posted June 28, 2009 I like the new title of your journal Link to comment Share on other sites More sharing options...
Guest Posted June 28, 2009 Share Posted June 28, 2009 I like the new title of your journal +1 Link to comment Share on other sites More sharing options...
xphilx Posted June 28, 2009 Author Share Posted June 28, 2009 haha, yeah. i struggled a bit with my squat technique lately and guess i thought too much about it instead of simply doing it. so i reminded myself of the shirt i often wear while squatting which says: shut up and squat! Link to comment Share on other sites More sharing options...
xphilx Posted June 29, 2009 Author Share Posted June 29, 2009 Push: Squats:25x20, 45x10, 65x5, 80x1, 95x9, 95x7, 95x5, 75x12Bench Press:20x20, 40x10, 60x5, 70x1, 65x5, 65x5, 65x5Dumbbell Shoulder Press14x7, 20x8, 18x8, 16x8Skull Crusher25x9 (+2), 25x7 (+1), 22,5x10Calve Raises (seated)67x15, 67x10, 67x10 -> 47x15 + rotator cuff+ 30min cardio reallly satisfied with the form of my squats today. Link to comment Share on other sites More sharing options...
npx Posted June 29, 2009 Share Posted June 29, 2009 No more excuses with the weights now since you now eat like a pig again . So lets see some big weight improvement the upcoming weeks now. Link to comment Share on other sites More sharing options...
xphilx Posted June 30, 2009 Author Share Posted June 30, 2009 i know the time for excuses is over now. i'll try my very best to increase the weights during the three weeks i have left to train before i'll leave for holidays. Link to comment Share on other sites More sharing options...
xphilx Posted June 30, 2009 Author Share Posted June 30, 2009 Pull: Pull-Ups (wide)+5x5, +5x5, +5x5, +5x5, +5x5Bent-Over Rows70x11, 75x7, 70x9Leg-Curls42x6, 52x9, 52x7, 47x7EZ-Curls35x12, 35x10, 30x10 + abs+ rear delts+ 30min cardio progress (almost) everywhere. from now on i'll do deads on friday. Link to comment Share on other sites More sharing options...
xphilx Posted July 2, 2009 Author Share Posted July 2, 2009 Push: Bench Press20x25, 40x12, 60x5, 70x1, 82,5x5 (+1), 80x5 (+1), 70x8Squats25x10, 45x10, 65x5, 65x5, 65x5Dumbbell Lateral Raise7,5x12, 10x12, 10x12, 10x11Skull Crusher25x12, 25x8, 22,5x11Calve Raises (Leg Press)67x15, 67x13 -> 57x8, 57x12 -> 47x10 + rotator cuff+ 30min cardio almost no sleep at all last night. therefor the training was good. Link to comment Share on other sites More sharing options...
xphilx Posted July 3, 2009 Author Share Posted July 3, 2009 Pull: Deadlifts65x5, 75x5, 85x5, 95x1, 110x3, 110x3, 110x3Pull-Ups (close)+7,5x5, +7,5x5, +7,5x5, +7,5x4, +7,5x4Dumbbell Rows20x12, 35x7, 30x11, 30x9Incline Dumbbell Curls12x11, 12x10, 12x8 + abs+ rear delts+ 20min cardio it was too hot and i sleept not enough to go heavy on the deads. everything else went really well, progress everywhere. Link to comment Share on other sites More sharing options...
xphilx Posted July 6, 2009 Author Share Posted July 6, 2009 Push: Squats:25x20, 45x10, 65x5, 80x1, 95x9, 95x8, 95x7, 85x7Bench Press:20x20, 40x10, 60x5, 70x1, 65x5, 65x5, 65x5Dumbbell Shoulder Press14x7, 20x10, 20x7, 18x6Skull Crusher25x13, 25x10, 25x8Calve Raises (Leg Press)170x20, 170x14, 170x10 + rotator cuff+ 30min cardio progress! (love that word.) Link to comment Share on other sites More sharing options...
xphilx Posted July 6, 2009 Author Share Posted July 6, 2009 http://i44.tinypic.com/sff72c.jpg blah. Link to comment Share on other sites More sharing options...
npx Posted July 6, 2009 Share Posted July 6, 2009 Nice, your upper back looks good and you probably got a nice 6 pack on the otherside aswell. Start eat now so we will see some 9xkg on the bench press. Link to comment Share on other sites More sharing options...
xjohanx Posted July 6, 2009 Share Posted July 6, 2009 DAMN that's a nice toilet right there. What model is it? Link to comment Share on other sites More sharing options...
xphilx Posted July 6, 2009 Author Share Posted July 6, 2009 Nice, your upper back looks good and you probably got a nice 6 pack on the otherside aswell. Start eat now so we will see some 9xkg on the bench press. 4 pack. DAMN that's a nice toilet right there. What model is it? it's not mine so i don't know. Link to comment Share on other sites More sharing options...
xphilx Posted July 7, 2009 Author Share Posted July 7, 2009 Pull: Pull-Ups (wide)+7,5x5, +7,5x5, +7,5x5, +7,5x5, +7,5x4Bent-Over Rows75x7, 70x8, 65x8Leg-Curls42x6, 52x11, 52x7, 47x8EZ-Curls37,5x10, 37,5x7, 30x12 -> 22,5x10 + abs+ rear delts+ 30min cardio ahh, lovely progress. Link to comment Share on other sites More sharing options...
xphilx Posted July 9, 2009 Author Share Posted July 9, 2009 Push: Bench Press20x25, 40x12, 60x5, 70x1, 82,5x6, 80x6, 70x7Squats25x10, 45x10, 65x5, 85x1, 75x5, 75x5, 75x5Dumbbell Lateral Raise10x12, 10x12, 10x12Skull Crusher27,5x7, 25x10, 25x7Calve Raises (Leg Press)170x21, 170x12, 170x10 + rotator cuff satisfied. progress. Link to comment Share on other sites More sharing options...
xphilx Posted July 10, 2009 Author Share Posted July 10, 2009 Pull: Deadlifts65x5, 75x5, 85x5, 105x1, 115x3, 120x3, 125x2Pull-Ups (close)+7,5x5, +7,5x5, +7,5x5, +7,5x5, +7,5x5Dumbbell Rows20x12, 35x8, 30x12, 30x9Incline Dumbbell Curls12x13, 12x6, 10x16 + abs+ rear delts+ 30min cardio satisfied with everything except for the deads. Link to comment Share on other sites More sharing options...
npx Posted July 10, 2009 Share Posted July 10, 2009 Ok some questions, what is you rep range on the different exercises? Or are you just going to failure on each set? You are doing 5x5 on the pull ups but what are the rep ranges on the squats, dl and bench? Link to comment Share on other sites More sharing options...
xphilx Posted July 10, 2009 Author Share Posted July 10, 2009 on bench i just go until failure. on squats i used to do the same but now tried to go for higher reps, between 7-10. that didn't work so well. on deads i like to stay low with the reps. i don't the much sense in going higher than 5 there. but lately i prefered to do not more than 3. last week it was just light weight cause it was too hot to go heavy. on all other exercises, except for pull-ups and calves, i try to do 8-12 reps.to be serious, i didn't care much about the rep range lately cause this are the last days before i'll leave for vacation so i just wanted to have fun. Link to comment Share on other sites More sharing options...
npx Posted July 11, 2009 Share Posted July 11, 2009 One of my reasons that I is really hard on my rep range is because it is easy to track progress and what does and does not work. I think that if you set up more exact goals on your rep range and doesn't go over the rep on the sets you can more easily tracks your gains. If I doesn't either increase in weight on repetitions in one week I always look back that week and see what I did wrong. Why wasn't I able to increase the weight? Lack of sleep, bad food or just bad recovery. I think you will get more from your training if you set up proper rep ranges and stick to them and then start evaluate each workout the gains you made and if you didn't gain what is the problem. Link to comment Share on other sites More sharing options...
xphilx Posted July 11, 2009 Author Share Posted July 11, 2009 i get your point. of course i always try to do more reps than i did the week before with the same weight or with increased weight. it's not like that i go to the gym without any clue about what i'm about to do. Link to comment Share on other sites More sharing options...
npx Posted July 11, 2009 Share Posted July 11, 2009 well I don't get it anyway the way you choose the weight seems random but probably because I don't see the whole picture. Link to comment Share on other sites More sharing options...
xphilx Posted July 11, 2009 Author Share Posted July 11, 2009 huh? i'm always using the same or higher weights. give me an example. Link to comment Share on other sites More sharing options...
xphilx Posted July 11, 2009 Author Share Posted July 11, 2009 what i basically ate today: http://i32.tinypic.com/afdcms.jpg http://i30.tinypic.com/ipmgzc.jpg http://i29.tinypic.com/aorr4x.jpghttp://i27.tinypic.com/5xsv15.jpg Link to comment Share on other sites More sharing options...
npx Posted July 11, 2009 Share Posted July 11, 2009 huh? i'm always using the same or higher weights. give me an example. Well probably because you are doing 2 bench workouts the same weeks that made me confused. But a couple of pages back the Monday bench workout you used the same weight as the Thursday workout and now you are using the same 65kg every Monday workout and I don't see a increase there. A couple of weeks ago you used 5kg difference 80-75-70 now you have moved to 82,5-80-70. But as I said, everything of this is probably crystal clear for you but for me it's confusing since you do so many different workouts with the same exercises. The greatest increases I see in numbers for you the last couple of weeks is probably the pull ups. First you could not handle 5x5 at BW now you are doing them with 7,5kg + thats a great increase. Link to comment Share on other sites More sharing options...
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