xphilx Posted September 30, 2009 Author Share Posted September 30, 2009 Squats50x570x590x590x5 Military Press35x545x550x557,5x2 (Push Press) Deadlift80x5100x5115x5125x2 + rotator cuff Link to comment Share on other sites More sharing options...
xphilx Posted October 2, 2009 Author Share Posted October 2, 2009 Squats50x570x590x5100x5115x390x8 Bench Press40x555x565x575x587,5x365x8 Bent-Over Rows40x555x565x575x587,5x365x8 Additional ExercisesPushdowns40x10, 40x10, 40x7Incline Dumbbell Hammer-Curls (PITT)14x23 + rotator cuff+ 20min Cardio squats were easy. bench was heavy. rows were okay. Link to comment Share on other sites More sharing options...
xphilx Posted October 5, 2009 Author Share Posted October 5, 2009 Squats50x570x595x5105x5115x5 Bench Press40x555x565x575x587,5x5 Bent-Over Rows40x555x565x575x587,5x5 Additional ExercisesHyperextensions+10x15, +10x15Crunches4x20 + rotator cuff+ 20min Cardio http://www.youtube.com/watch?v=soIScVf3C7s Link to comment Share on other sites More sharing options...
xphilx Posted October 7, 2009 Author Share Posted October 7, 2009 Squats50x575x595x595x5 Military Press35x540x545x550x5 Deadlift80x5100x5115x5125x5 + rotator cuff+ 20min Cardio nice one. Link to comment Share on other sites More sharing options...
robert Posted October 7, 2009 Share Posted October 7, 2009 Just wanted to swing by to say I enjoy chatting about Bodybuilding with you! Love that vid you posted too! And thanks for all the BB pics and link you post....you're great man! Have a good one. Link to comment Share on other sites More sharing options...
xphilx Posted October 9, 2009 Author Share Posted October 9, 2009 Squats50x575x595x5105x5117,5x395x8 Bench Press40x555x565x575x590x365x8 Bent-Over Rows40x555x565x575x590x365x8 Additional ExercisesPushdowns40x10, 40x10, 40x10Incline Dumbbell Hammer-Curls (PITT)16x19 + rotator cuff+ 20min Cardio Link to comment Share on other sites More sharing options...
xphilx Posted October 12, 2009 Author Share Posted October 12, 2009 Squats50x575x595x5105x5117,5x5 Bench Press40x560x570x580x590x3 (+2) Bent-Over Rows40x560x570x580x590x5 Additional ExercisesHyperextensions+12,5x15, +12,5x15Crunches4x20 + rotator cuff+ 25min Cardio i'm pretty satisfied, particularly with the squats. Link to comment Share on other sites More sharing options...
xjohanx Posted October 12, 2009 Share Posted October 12, 2009 What's your bodyweight these days?Your rows are really strong dood! Link to comment Share on other sites More sharing options...
xphilx Posted October 12, 2009 Author Share Posted October 12, 2009 bodyweight should be something around 73-74Kg but i don't dare to step on a scale since i took part in the second "eatathon" from VSG this weekend and ate a bit more than tenthousand calories. thanks man, they would be not so strong if i would do them without a bit swinging i guess. but the technique is still good in my eyes. Link to comment Share on other sites More sharing options...
xjohanx Posted October 12, 2009 Share Posted October 12, 2009 Cool, do you have an estimation of your BF%? You are a lot stronger but not heavier at all than last time we talked about this stuff (too long ago ) right? I always reason that if ou can do bent over rows without swinging the weight is too light Link to comment Share on other sites More sharing options...
xphilx Posted October 12, 2009 Author Share Posted October 12, 2009 BF was about 13-14% last time i checked it and it probably won't be lower now. i got a little bit heavier but not that much, which is what i wanted so i'm satisfied with that. (but you're right: too long ago ) Link to comment Share on other sites More sharing options...
robert Posted October 12, 2009 Share Posted October 12, 2009 Nice consistent and detailed journal as usual. Thanks again for posting the awesome pics of Jay and others a while back. Great stuff! Have an awesome week of training and eating! Link to comment Share on other sites More sharing options...
xphilx Posted October 12, 2009 Author Share Posted October 12, 2009 thanks robert. Link to comment Share on other sites More sharing options...
xphilx Posted October 14, 2009 Author Share Posted October 14, 2009 Squats50x575x595x595x5 Military Press35x540x545x552,5x4 Deadlift80x5110x5120x5127,5x5 Additional ExercisesCrunches3x20 + rotator cuff+ 20min Cardio Link to comment Share on other sites More sharing options...
aluck Posted October 14, 2009 Share Posted October 14, 2009 whats your deadlift hand grip? Link to comment Share on other sites More sharing options...
xphilx Posted October 14, 2009 Author Share Posted October 14, 2009 http://www.student.uni-kl.de/~goelzer/wwc2001_1.jpg like this. don't know the english term for it. Link to comment Share on other sites More sharing options...
coroho Posted October 14, 2009 Share Posted October 14, 2009 ^that's mixed grip. as opposed to regular overhand grip. do you train overhand on your warm up sets? It's supposed to help your strength. Link to comment Share on other sites More sharing options...
xphilx Posted October 15, 2009 Author Share Posted October 15, 2009 ok, mixed grip - got it. no, i use it during all sets since i don't do any real warm up sets. Link to comment Share on other sites More sharing options...
xphilx Posted October 16, 2009 Author Share Posted October 16, 2009 Squats50x575x595x5105x5120x395x8 Bench Press40x560x570x580x590x370x8 Bent-Over Rows40x560x570x580x592,5x370x8 Additional ExercisesPushdowns42,5x10, 42,5x10, 42,5x10Incline Dumbbell Hammer-Curls (PITT)16x20 + rotator cuff Link to comment Share on other sites More sharing options...
xjohanx Posted October 16, 2009 Share Posted October 16, 2009 Dude, how wide do you keep your grip when doing the rows? Link to comment Share on other sites More sharing options...
xphilx Posted October 17, 2009 Author Share Posted October 17, 2009 i do the rows with an overhand grip which is a bit wider than a close grip. you know? Link to comment Share on other sites More sharing options...
xjohanx Posted October 18, 2009 Share Posted October 18, 2009 Hah, okay dude. I'm having a bit of problem with them to be honest. But I switched to a much more close grip, just a bit wider than my shoulders, and it's going a lot better now. I also do overhand grip but I'm kinda wondering if there is any negative/positive aspects of wide vs close grip. Link to comment Share on other sites More sharing options...
xphilx Posted October 18, 2009 Author Share Posted October 18, 2009 in my eyes the close grip works better for the lat and the wide grip hits the upper back better. Link to comment Share on other sites More sharing options...
xphilx Posted October 19, 2009 Author Share Posted October 19, 2009 Squats60x580x5100x5110x5120x5 Bench Press40x560x570x580x590x5 Bent-Over Rows40x560x570x580x592,5x5 Additional ExercisesHyperextensions+15x15, +15x15Crunches4x20 + rotator cuff Link to comment Share on other sites More sharing options...
xphilx Posted October 21, 2009 Author Share Posted October 21, 2009 Squats60x580x5100x5100x5 Military Press35x540x545x552,5x5 Deadlift80x5110x5120x5130x5 Additional ExercisesCrunches3x20Seated Calf Raise (PITT)67x28 + rotator cuff Link to comment Share on other sites More sharing options...
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