xphilx Posted July 11, 2009 Author Share Posted July 11, 2009 yeah i'm surprised about the development with the pull-ups, too but at the same time i'm or course very satisfied with it. ok, i understand that the light bench/squat days i'm doing are probably a bit confusing. what i'm trying to do with those is to use about 70% of my 1RM and do three sets of five reps, no progress. i'm focusing and form and tempo there. and what's so weird about me doing more weight on the bench than a few weeks before? forget about it. from wednesday on i'll be on vacation and after that i'll be doing the 5x5 which is much easier to follow. Link to comment Share on other sites More sharing options...
lobsteriffic Posted July 11, 2009 Share Posted July 11, 2009 that pie thing looks delicious! Link to comment Share on other sites More sharing options...
xphilx Posted July 12, 2009 Author Share Posted July 12, 2009 that's how it tasted! Link to comment Share on other sites More sharing options...
xphilx Posted July 13, 2009 Author Share Posted July 13, 2009 Push: Squats:25x20, 45x10, 65x5, 80x1, 100x7, 100x5, 90x7, 90x6Bench Press:20x20, 40x10, 60x5, 70x1, 65x5, 65x5, 65x5Dumbbell Shoulder Press14x7, 22x7, 18x8, 16x9Skull Crusher27,5x8, 22,5x12, 22,5x10Calve Raises (standing)50x20, 55x12, 50x14 + rotator cuff+ 40min cardio i had to lower the weight on the skull-crushers cause of some elbow pain. satisfied with the rest. Link to comment Share on other sites More sharing options...
xphilx Posted July 14, 2009 Author Share Posted July 14, 2009 Pull: Pull-Ups (wide)+7,5x5, +7,5x5, +7,5x5, +7,5x5, +7,5x5, x6Bent-Over Rows75x8, 70x9, 65x11Leg-Curls57x10, 57x7, 42x8EZ-Curls37,5x11, 37,5x7 -> 30x10, 30x12 + abs+ rear delts+ 30min cardio good day. i will continue this log in august. Link to comment Share on other sites More sharing options...
npx Posted July 14, 2009 Share Posted July 14, 2009 Have a nice holiday and eat alot of junk food now . Link to comment Share on other sites More sharing options...
xphilx Posted July 14, 2009 Author Share Posted July 14, 2009 thanks man! and yeah, that is going to happen anyway. Link to comment Share on other sites More sharing options...
xphilx Posted July 29, 2009 Author Share Posted July 29, 2009 finally back at work! Squats45x5, 65x5, 75x5, 75x5Military Press25x5, 27,5x5, 32,5x5, 37,5x5Deadlifts65x5, 75x5, 85x5, 105x5 + abs+ rotator cuff everything felt unbelievable heavy. Link to comment Share on other sites More sharing options...
xphilx Posted July 31, 2009 Author Share Posted July 31, 2009 Squats40x5, 60x5, 75x5, 80x5, 95x3, 75x8Bench Press30x5, 50x5, 60x5, 65x5, 75x3, 60x8Bent-Over Rows30x5, 40x5, 55x5. 60x5, 70x3, 55x8 Link to comment Share on other sites More sharing options...
Michaël1611124383 Posted August 2, 2009 Share Posted August 2, 2009 hi phil, thanks again for the recipe for the cakes. we made ours about 2 weeks ago and like i told you i'd send you a picture. well here you go, this is how our cake looked like. it tasted sooo good!! the next day it was gone hehe. http://i30.tinypic.com/5x53wl.jpg Link to comment Share on other sites More sharing options...
xphilx Posted August 2, 2009 Author Share Posted August 2, 2009 dude that one looks huge and delicious! i'm happy that i could help you out. Link to comment Share on other sites More sharing options...
xphilx Posted August 3, 2009 Author Share Posted August 3, 2009 Squats40x560x575x580x595x5 Bench Press30x550x560x565x575x5 Bent-Over Rows30x540x555x560x570x5 Additional ExercisesHyperextensionsCrunshes + rotator cuff+ 30min Cardio Link to comment Share on other sites More sharing options...
npx Posted August 3, 2009 Share Posted August 3, 2009 Dude you need to stop squating before the benchpress we all know that benchpress is more important than squats Link to comment Share on other sites More sharing options...
xphilx Posted August 3, 2009 Author Share Posted August 3, 2009 hahaha, shut up disco scum! Link to comment Share on other sites More sharing options...
xphilx Posted August 5, 2009 Author Share Posted August 5, 2009 Squats45x565x575x575x5 Military Press25x530x535x540x5 Deadlifts65x575x585x5105x5 Additional ExercisesCrunshes + rotator cuff+ 30min Cardio Link to comment Share on other sites More sharing options...
xphilx Posted August 7, 2009 Author Share Posted August 7, 2009 Squats40x560x575x580x597,5x375x8 Bench Press30x550x560x565x577,5x360x8 Bent-Over Rows30x540x555x560x572,5x355x8 Additional ExercisesPushdownsSZ-Curls + rotator cuff+ 20min Cardio Link to comment Share on other sites More sharing options...
xphilx Posted August 10, 2009 Author Share Posted August 10, 2009 Squats45x565x580x590x597,5x5 Bench Press35x550x562,5x570x577,5x5 Bent-Over Rows30x545x555x565x572,5x5 Additional ExercisesHyperextensionsCrunches + rotator cuff Link to comment Share on other sites More sharing options...
npx Posted August 10, 2009 Share Posted August 10, 2009 Nice already see some nice improvements on your benchpress. Link to comment Share on other sites More sharing options...
xphilx Posted August 10, 2009 Author Share Posted August 10, 2009 yeah, the first three weeks are supposed to be kind of a preparation. i don't work with my actual 5RM weights yet, although i'm pretty close to them now. the bench felt kinda heavy, though. probably because i was used to do the first set as the heaviest. Link to comment Share on other sites More sharing options...
xphilx Posted August 12, 2009 Author Share Posted August 12, 2009 Squats45x565x580x580x5 Military Press25x530x535x542,5x5 Deadlifts65x580x590x5107,5x5 Additional ExercisesCrunshes + rotator cuff+ 30min Cardio Link to comment Share on other sites More sharing options...
robert Posted August 14, 2009 Share Posted August 14, 2009 Hey man, just dropping in to say hi....looks like you've been busy and consistent! Nice! How are things? Link to comment Share on other sites More sharing options...
xphilx Posted August 14, 2009 Author Share Posted August 14, 2009 consistent as always! thanks for checking in robert! everything is good so far, i'm actually about to hit the gym again right now. Link to comment Share on other sites More sharing options...
xphilx Posted August 14, 2009 Author Share Posted August 14, 2009 Squats45x565x580x590x5100x380x8 Bench Press35x550x562,5x570x580x362,5x8 Bent-Over Rows35x545x555x565x575x355x8 Additional ExercisesPushdowns32x10, 32x10, 32x9EZ-Curls30x10, 30x10, 30x10 + rotator cuff+ 20min Cardio Link to comment Share on other sites More sharing options...
xphilx Posted August 18, 2009 Author Share Posted August 18, 2009 Squats45x565x580x590x5100x5 Bemch Press35x550x562,5x570x580x5 Bent-Over Rows35x545x555x565x575x5 Additional ExercisesHyperextensionsCrunches + rotator cuff Link to comment Share on other sites More sharing options...
xphilx Posted August 20, 2009 Author Share Posted August 20, 2009 Squats45x565x580x580x5 Military Press30x535x540x545x5 Deadlifts70x590x5100x5110x5 Additional ExercisesCrunshes + rotator cuff+ 30min cardio Link to comment Share on other sites More sharing options...
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