xphilx Posted June 2, 2009 Author Share Posted June 2, 2009 Pull: Deadlifts 20x15, 60x6, 80x5, 100x3, 110x3, 120x1, 100x3Pull-Ups (close)x13 (1x4, 3x3 cluster)Bent-over Rows65x11, 65x8, 60x9EZ-Curls35x8, 35x6, 30x10 -> 22,5x12 + abs+ rear delts+ 30min cardio Link to comment Share on other sites More sharing options...
xphilx Posted June 3, 2009 Author Share Posted June 3, 2009 40 minutes running. Link to comment Share on other sites More sharing options...
joelk Posted June 3, 2009 Share Posted June 3, 2009 Nice back workouts mate! Link to comment Share on other sites More sharing options...
xphilx Posted June 3, 2009 Author Share Posted June 3, 2009 thanks dude! Link to comment Share on other sites More sharing options...
xphilx Posted June 4, 2009 Author Share Posted June 4, 2009 Push: Bench Press:20x20, 40x10, 60x5, 80x6(+2), 75x7(+1), 70x6(+2)Squats:20x20, 40x10, 60x5, 80x1, 100x3, 100x3, 70x10(+3, +3)Dumbbell Shoulder Press12x10, 18x9, 18x6, 16x6Pushdowns23x12, 50x9, 50x7, 45x8Calve Raises (Leg Press)140x20, 140x15, 140x10 + rotator cuff+ 30min cardio Link to comment Share on other sites More sharing options...
xphilx Posted June 4, 2009 Author Share Posted June 4, 2009 (edited) ... weight and body fat remain static since two weeks. i think i'll cut down the calories a bit once more for one or maybe two weeks and then stop this shitty diet cause it's starting to bother me. Edited June 25, 2009 by xphilx Link to comment Share on other sites More sharing options...
xphilx Posted June 5, 2009 Author Share Posted June 5, 2009 Pull: Pull-Ups (wide)x30 (3x5, 3x3, 3x2 cluster)Bent-over Rows65x10, 65x9, 65x7Leg-Curls22,5x15, 42,5x6, 57,5x6, 57,5x4, 52,5x5EZ-Curls37,5x8, 37,5x7, 30x8 + abs+ rear delts+ 30min cardio Link to comment Share on other sites More sharing options...
xphilx Posted June 8, 2009 Author Share Posted June 8, 2009 Push: Squats:20x20, 40x10, 60x5, 80x1, 100x5, 100x3, 80x8 (+3, +3)Bench Press:20x20, 40x10, 60x5, 65x5, 65x5, 65x5Dumbbell Shoulder Press12x10, 18x12 (+1), 18x8, 16x8Pushdowns23x12, 50x10, 50x9, 45x9Calve Raises (seated)67x13, 67x10, 67x7 (+4) + rotator cuff+ 30min cardio awesome! i reduced the calories about 300 again and finally squatted the 100kg for 5 times again. the dumbbell shoulder press went so well that i couldn't believe it. pushdowns were good as well. Link to comment Share on other sites More sharing options...
xphilx Posted June 9, 2009 Author Share Posted June 9, 2009 Pull: Deadlifts20x15, 60x6, 80x5, 100x3, 110x2, 110x2, 100x3Pull-Ups (wide)2x5, 3x4Bent-over Rows65x6, 65x8, 60x10EZ-Curls37,5x8, 37,5x5, 30x8 (+2) + abs+ rear delts+ 30min cardio Link to comment Share on other sites More sharing options...
xphilx Posted June 11, 2009 Author Share Posted June 11, 2009 Push: Bench Press20x25, 40x12, 60x6, 80x6 (+1), 75x7 (+1), 70x8 (+1)Leg Press 45°20x20, 100x10, 140x8, 180x15, 180x10, 160x15Dumbbell Lateral Raise7,5x12, 10x12, 10x12Skull Crusher20x12, 30x4, 25x9, 25x5Calve Raises (standing)45x20, 50x15, 60x10 + rotator cuff talked with alex (daywalker) about my plan and he suggested to do four different work outs. so i changed it. all in all i'm satisfied with todays work out. Link to comment Share on other sites More sharing options...
xphilx Posted June 12, 2009 Author Share Posted June 12, 2009 Pull: Pull-Ups (close)x5, x5, x5, x4, x4Dumbbell Rows22,5x10, 30x9, 30x9, 32,5x6, 25x12Leg-Curls22,5x10, 42,5x6, 57,5x8, 57,5x6, 52,5x6Incline Dumbbell Curls 12x8, 10x13, 10x10 + abs+ rear delts+ 30min cardio Link to comment Share on other sites More sharing options...
MaryStella Posted June 13, 2009 Share Posted June 13, 2009 looking good in the pix! Link to comment Share on other sites More sharing options...
xphilx Posted June 13, 2009 Author Share Posted June 13, 2009 thank you very much! Link to comment Share on other sites More sharing options...
xphilx Posted June 14, 2009 Author Share Posted June 14, 2009 65 minutes cardio. Link to comment Share on other sites More sharing options...
Lean and Green Posted June 14, 2009 Share Posted June 14, 2009 65 minutes cardio. what kind? Glad to see you at it hardcore > Link to comment Share on other sites More sharing options...
xphilx Posted June 14, 2009 Author Share Posted June 14, 2009 just moderate intense cardio on the crosstrainer. i had the feeling to do something after i had a little "refeed" yesterday. Link to comment Share on other sites More sharing options...
xphilx Posted June 15, 2009 Author Share Posted June 15, 2009 Push: Squats:20x20, 40x10, 60x5, 80x1, 100x5, 100x3, 80x5, 80x5Bench Press:20x20, 40x10, 60x5, 65x5, 65x5, 65x5Dumbbell Shoulder Press14x7, 20x8, 20x7 (+1), 18x6 (+1/2)Skull Crusher25x6, 20x10, 20x7Calve Raises (seated)67x12, 67x8 -> 47x12 -> 27x30 + rotator cuff+ 30min cardio Link to comment Share on other sites More sharing options...
xphilx Posted June 16, 2009 Author Share Posted June 16, 2009 Pull: Deadlifts60x5, 70x5, 80x5, 90x1, 100x3, 110x2, 120x1, 125x0 ( ), 100x5, 100x4Bent-Over Rows60x8, 65x10, 65x10Pull-Ups (wide)x5, x5, x4, x4, x3EZ-Curls35x11, 35x7, 30x10 (+5) + abs+ rear delts+ 30min cardio Link to comment Share on other sites More sharing options...
xphilx Posted June 18, 2009 Author Share Posted June 18, 2009 Push: Bench Press20x25, 40x12, 60x5, 70x1, 80x7 (+1), 75x6 (+1), 70x7 (+1)Leg Press 45°20x20, 100x10, 140x5, 180x15, 180x12, 170x10Dumbbell Lateral Raise7,5x12, 12,5x10, 12,5x8, 10x12, 10x12Skull Crusher22,5x7, 22,5x10, 22,5x8Calve Raises (Leg Press)140x20, 140x15, 140x10 + rotator cuff+ 30min cardio Link to comment Share on other sites More sharing options...
xphilx Posted June 19, 2009 Author Share Posted June 19, 2009 Pull: Pull-Ups (close)x5, x5, x5, x5, x5Dumbbell Rows22,5x12, 30x10, 30x9, 30x9, 22,5x12Leg-Curls22,5x10, 42,5x6, 52,5x8, 52,5x6, 47,5x7Incline Dumbbell Curls14x7, 12x7, 10x8 + abs+ rear delts+ 30min cardio Link to comment Share on other sites More sharing options...
xphilx Posted June 20, 2009 Author Share Posted June 20, 2009 lots of cheating today, but i honestly don't care anymore. from now on i'll slowly raise the cals again so that training and eating will be hopefully more fun again until my vacation next month. but i'll continue doing cardio. little update: weight: 72Kgbody fat: ~14% i'm still 172cm small. Link to comment Share on other sites More sharing options...
xphilx Posted June 22, 2009 Author Share Posted June 22, 2009 Push: Squats:20x20, 40x10, 60x5, 80x1, 100x4, 100x3, 90x5, 90x4Bench Press:20x20, 40x10, 60x5, 70x1, 65x5, 65x5, 65x5Dumbbell Shoulder Press14x6, 20x6 (+2), 18x6 (+2), 16x6 (+2)Skull Crusher22,5x11, 22,5x11, 22,5x9Calve Raises (seated)67x12, 67x12, 67x10 -> 57x7 + rotator cuff+ 30min cardio i ididn't expect much more after a weekend full of shitty food. was satisfied with the skull crushers and calve raises though. Link to comment Share on other sites More sharing options...
xphilx Posted June 23, 2009 Author Share Posted June 23, 2009 Pull: Deadlifts60x5, 70x5, 80x5, 90x1, 115x5, 115x4, 115x4Pull-Ups (wide)x5, x5, x5, x5, x5Bent-Over Rows70x10, 65x10, 65x8EZ-Curls35x9, 35x7, 30x6 -> 22,5x10 + abs+ rear delts today someone told me that the bar i'm using for squats, deads and rows is 5kg heavier than i thought it is. that means i my pb's at squats and deads are 125 and 135, not 120 and 130. cool. Link to comment Share on other sites More sharing options...
xphilx Posted June 25, 2009 Author Share Posted June 25, 2009 Push: Bench Press20x25, 40x12, 60x5, 70x1, 80x6 (+1), 75x8 (+1), 70x9 (+1)Squats25x10, 45x10, 65x5, 85x5, 85x5, 65x5Dumbbell Lateral Raise7,5x12, 10x12, 10x12, 10x10Skull Crusher25x9, 25x8, 22,5x8Calve Raises (Leg Press)170x18, 170x12 -> 120x10, 120x10 + rotator cuff+ 30min cardio Link to comment Share on other sites More sharing options...
xphilx Posted June 26, 2009 Author Share Posted June 26, 2009 Pull: Pull-Ups (close)+5x5, +5x5, +5x5, +5x5, +5x5Dumbbell Rows22,5x10, 32,5x10, 30x10, 30x8Leg-Curls42,5x6, 57,5x8, 57,5x6, 52,5x6Incline Dumbbell Curls12x14, 12x9, 10x10 + abs+ rear delts+ 30min cardio was satisfied today. Link to comment Share on other sites More sharing options...
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