xphilx Posted August 21, 2009 Author Share Posted August 21, 2009 Squats45x565x580x590x5102,5x380x8 Bemch Press35x555x562,5x570x582,5x362,5x8 Bent-Over Rows35x545x555x565x577,5x355x8 Additional ExercisesPushdowns32x10, 32x10, 32x10SZ-Curls32,5x10, 32,5x10, 32,5x10 + rotator cuff+ 20min Cardio Link to comment Share on other sites More sharing options...
xphilx Posted August 24, 2009 Author Share Posted August 24, 2009 Squats45x565x580x590x5102,5x5 Bench Press35x550x562,5x570x582,5x5 Bent-Over Rows35x545x555x565x577,5x5 Additional ExercisesHyperextensionsCrunches + rotator cuff+ 20min Cardio bench was heavy. Link to comment Share on other sites More sharing options...
xphilx Posted August 26, 2009 Author Share Posted August 26, 2009 Squats45x565x580x580x5 Military Press30x535x540x547,5x5 Deadlifts70x590x5100x5112,5x5 Additional ExercisesCrunches + rotator cuff+ 25min cardio Link to comment Share on other sites More sharing options...
xphilx Posted August 31, 2009 Author Share Posted August 31, 2009 Squats45x565x580x590x5105x380x8 Bench Press35x555x562,5x570x585x362,5x8 Bent-Over Rows35x545x555x565x580x355x8 Additional ExercisesPushdowns35x10, 35x10, 35x10, 40x8SZ-Curls35x10, 35x8, 35x4 trained at alex' gym with the guys from the vegan strength germany team and all the other attenders of the VS gathering 09. good times. Link to comment Share on other sites More sharing options...
xphilx Posted September 2, 2009 Author Share Posted September 2, 2009 Squats45x565x580x580x5 Military Press32,5x540x545x550x5 Deadlift75x595x5105x5115x5 Additional ExercisesCrunches + rotator cuff+ 30min Cardio good training! plus a video of me doing my fourth set of squats on saturday at alex' gym. ignore the first rep, i wasn't used to the rack and forgot to take one more step backwards. Link to comment Share on other sites More sharing options...
aluck Posted September 3, 2009 Share Posted September 3, 2009 Pretty pretty Link to comment Share on other sites More sharing options...
xphilx Posted September 4, 2009 Author Share Posted September 4, 2009 thanks, but i'm not really satisfied. Link to comment Share on other sites More sharing options...
Octopussoir Posted September 5, 2009 Share Posted September 5, 2009 What, you say?... Link to comment Share on other sites More sharing options...
aluck Posted September 5, 2009 Share Posted September 5, 2009 My new goal. Sweet yo. Link to comment Share on other sites More sharing options...
xphilx Posted September 5, 2009 Author Share Posted September 5, 2009 Squats45x565x580x590x5105x380x8 Bench Press35x555x562,5x570x585x362,5x8 Bent-Over Rows35x545x555x565x580x355x8 Additional ExercisesPushdowns35x10, 35x10, 35x7SZ-Curls35x10, 35x10, 35x7 + rotator cuff+ 20min Cardio had to repeat the work out i did last saturday since i skipped the session i was supposed to do on monday. weights felt lighter, which is cool. @Octo: nice! but a few things bothering me while watching the video: the suit, the depth and the fact that she is so much stronger than i am. Link to comment Share on other sites More sharing options...
xphilx Posted September 7, 2009 Author Share Posted September 7, 2009 Squats50x570x585x595x5105x5 Bench Press40x555x565x575x585x3 (+2) Bent-Over Rows40x550x560x570x580x5 Additional ExercisesHyperextensionsCrunches + rotator cuff+ 20min Cardio Link to comment Share on other sites More sharing options...
xphilx Posted September 10, 2009 Author Share Posted September 10, 2009 Squats50x570x585x585x5 Military Press32,5x540x545x552,5x4 Deadlift75x595x5105x5117,5x5 Additional ExercisesCrunches + rotator cuff+ 20min Cardio Link to comment Share on other sites More sharing options...
xphilx Posted September 12, 2009 Author Share Posted September 12, 2009 Squats50x570x585x595x5107,5x385x8 Bench Press40x555x565x575x585x365x8 Bent-Over Rows40x550x560x570x582,5x360x8 Additional ExercisesPushdowns32x10, 32x10, 32x9Incline Dumbbell Hammer-Curls (PITT)10x27 + rotator cuff from yesterday. switched to PITT bicep training and found it to be way more effective. Link to comment Share on other sites More sharing options...
sosso Posted September 12, 2009 Share Posted September 12, 2009 Good work man. What do you think of the program? Link to comment Share on other sites More sharing options...
xphilx Posted September 12, 2009 Author Share Posted September 12, 2009 thanks! i love it! before i started i thought that the squats are going to kill me but now i'm totally used to do them three times per week and i have no problems at all with soreness or something like that. i guess increasing weights was something i never did the right way cause i always put to much on or just stayed at the same weights for too long. i love the constant progress and that you have kind of a preparation on friday. so you mostly don't feel like it's getting much heavier. i think this program already helped me making progress concerning my strength but also physically and will do so in the future. Link to comment Share on other sites More sharing options...
xphilx Posted September 14, 2009 Author Share Posted September 14, 2009 Squats50x570x585x595x5107,5x5 Bench Press40x555x565x575x585x5 Bent-Over Rows40x550x560x570x582,5x5 Additional ExercisesHyperextensions+5x20, +5x15Crunches3x20, 1x15 + rotator cuff+ 25min Cardio yeah buddy! Link to comment Share on other sites More sharing options...
xphilx Posted September 16, 2009 Author Share Posted September 16, 2009 Squats50x570x585x585x5 Military Press32,5x540x545x552,5x5 Deadlift80x595x5110x5120x5 Additional ExercisesCrunches + rotator cuff+ 25min Cardio Link to comment Share on other sites More sharing options...
xphilx Posted September 18, 2009 Author Share Posted September 18, 2009 Squats50x570x585x595x5110x385x8 Bench Press40x555x565x575x587,5x365x8 Bent-Over Rows40x550x560x570x585x360x8 Additional ExercisesPushdowns35x10, 35x10, 35x10Incline Dumbbell Hammer-Curls (PITT)12x25 + rotator cuff bench and rows were really heavy. Link to comment Share on other sites More sharing options...
xphilx Posted September 21, 2009 Author Share Posted September 21, 2009 Squats50x570x590x5100x5110x5 Bench Press40x555x565x575x587,5x3 (+2) Bent-Over Rows40x555x565x575x585x5 Additional ExercisesHyperextensions+5x15, +5x15Crunches3x20, 1x15 + rotator cuff Link to comment Share on other sites More sharing options...
xphilx Posted September 23, 2009 Author Share Posted September 23, 2009 Squats50x570x590x590x5 Military Press35x545x550x555x5 (Push Press) Deadlift80x595x5110x5122,5x5 Additional ExercisesCrunches3x20 + rotator cuff+ 20min Cardio Link to comment Share on other sites More sharing options...
xphilx Posted September 25, 2009 Author Share Posted September 25, 2009 Squats50x570x590x5100x5112,5x390x8 Bench Press40x555x565x575x587,5x365x8 Bent-Over Rows40x555x565x575x587,5x365x8 Additional ExercisesPushdowns37,5x10, 37,5x10, 37,5x10Incline Dumbbell Hammer-Curls (PITT)14x15 + rotator cuff+ 25min Cardio easy. Link to comment Share on other sites More sharing options...
ralst Posted September 25, 2009 Share Posted September 25, 2009 easy. Lift more weight next time then Just kidding, solid training as usual, xphilx. Link to comment Share on other sites More sharing options...
xjohanx Posted September 26, 2009 Share Posted September 26, 2009 dude you made some huge strength progress. Any new pics that I missed?I'm gonna try and check your log more often from now on =) Link to comment Share on other sites More sharing options...
xphilx Posted September 26, 2009 Author Share Posted September 26, 2009 @ralst: of course i wil. but i guess you knew that. and thank you! @johan: thanks man! no, no new pics. and i don't think that there will be any new ones in the near future. glad to hear that you want to be on here more often, i kinda missed you dude. Link to comment Share on other sites More sharing options...
xphilx Posted September 28, 2009 Author Share Posted September 28, 2009 Squats50x570x590x5100x5112,5x5 Bench Press40x555x565x575x587,5x2 (+2) Bent-Over Rows40x555x565x575x587,5x4 Additional ExercisesHyperextensions+7,5x15, +7,5x15Crunches4x20 + rotator cuff+ 25min Cardio Link to comment Share on other sites More sharing options...
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