xphilx Posted January 1, 2010 Author Share Posted January 1, 2010 Squats55x580x595x595x5 Military Press30x535x540x545x4 Deadlift85x5105x5120x5135x5 Additional ExercisesCrunches3x20Seated Calf Raise67x15, 67x15, 67x13 + rotator cuff+ 30min cardio did not go for a new pb since i felt too tired and weak during the warm up. happy new year everybody. Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 1, 2010 Share Posted January 1, 2010 what do u do for your rotator cuff? Link to comment Share on other sites More sharing options...
xphilx Posted January 2, 2010 Author Share Posted January 2, 2010 i do three sets of external rotations with the cable. that seems to be enough. Link to comment Share on other sites More sharing options...
vivalasvegans Posted January 2, 2010 Share Posted January 2, 2010 do u warm up with it? i warmed up like that the other day and was amazed at how good i felt the rest of the time training. Link to comment Share on other sites More sharing options...
xphilx Posted January 2, 2010 Author Share Posted January 2, 2010 no, i train the rotator cuff after the main work out. for warm up i do other stuff, the rotator cuff training wouldn't be enough for a serious warm up anyway. Link to comment Share on other sites More sharing options...
xphilx Posted January 2, 2010 Author Share Posted January 2, 2010 Squats55x580x595x5110x5127,5x395x8 Bench Press40x560x570x580x595x370x8 Pull-Upsx11x6x6 Additional ExercisesPushdowns45x10, 45x7Incline Dumbbell Hammer-Curls (PITT)16x20 + rotator cuff Link to comment Share on other sites More sharing options...
xphilx Posted January 5, 2010 Author Share Posted January 5, 2010 Squats55x580x5100x5115x5127,5x1 Bench Press40x560x575x585x592,5x5 Pull-Ups+7,5x7+7,5x6+5x5 Additional ExercisesCrunches4x20 + rotator cuff+ 30min cardio the long way to the gym, which i have to take cause of the massive amount of snow here, kills all my motivation. :/ Link to comment Share on other sites More sharing options...
xphilx Posted January 7, 2010 Author Share Posted January 7, 2010 Squats60x585x5100x5100x5 Military Press30x535x540x545x4 Deadlift85x5110x5125x5137,5x5 Additional ExercisesLeg Raises3x15Seated Calf Raise67x15, 67x15, 67x13 + rotator cuff+ 30min cardio Link to comment Share on other sites More sharing options...
xphilx Posted January 10, 2010 Author Share Posted January 10, 2010 Squats60x585x5100x5115x3115x3115x3 Bench Press40x560x575x585x595x2 (+1) Pull-Upsx11x7x5 trained at devils plaything's gym today. i had only four hours of sleep, almost no real food before the work out and horrible clothes to wear, therefor this wasn't so bad. going to do the squats a bit different from now. 3x3 on friday and 3x5 on monday with the weight i usually use for the forth set. we'll see how this works out. Link to comment Share on other sites More sharing options...
robert Posted January 10, 2010 Share Posted January 10, 2010 Nice work as usual! Link to comment Share on other sites More sharing options...
xphilx Posted January 10, 2010 Author Share Posted January 10, 2010 thanks! Link to comment Share on other sites More sharing options...
xphilx Posted January 14, 2010 Author Share Posted January 14, 2010 Squats60x585x5100x5100x5 Military Press30x537,5x542,5x547,5x4 Deadlift85x5110x5125x5140x5 Additional ExercisesLeg Raises3x15Seated Calf Raise67x15, 67x15, 67x13 + rotator cuff training sucks lately and i don't know why... Link to comment Share on other sites More sharing options...
xphilx Posted January 16, 2010 Author Share Posted January 16, 2010 Squats55x585x5100x5115x5125x3100x8 Bench Press40x560x575x585x595x2 (+1)75x8 Pull-Upsx11x7x6 Additional ExercisesPushdowns40x10, 40x9Incline Dumbbell Hammer-Curls (PITT)16x23 + rotator cuff decreased some weights and finally managed to put together a good training. Link to comment Share on other sites More sharing options...
xjohanx Posted January 17, 2010 Share Posted January 17, 2010 decreased some weights and finally managed to put together a good training. Good! Even though it sucks decreasing weights it just needs to be done sometimes and to be able to do it is admirable. We need to talk on msn about training and diet soon dude. Tell Vio I said hi! Link to comment Share on other sites More sharing options...
xphilx Posted January 17, 2010 Author Share Posted January 17, 2010 We need to talk on msn about training and diet soon dude. yeah, long time no talk. again! Tell Vio I said hi! i did so. she said hi back. Link to comment Share on other sites More sharing options...
xjohanx Posted January 17, 2010 Share Posted January 17, 2010 i did so. she said hi back. Great. Part 1 of my master plan worked. Now tell her to dump you and marry me. Link to comment Share on other sites More sharing options...
xphilx Posted January 17, 2010 Author Share Posted January 17, 2010 this probably won't happen until you start to answer her messages/comments on facebook. she said you never write her back. Link to comment Share on other sites More sharing options...
xjohanx Posted January 17, 2010 Share Posted January 17, 2010 I'm playing hard to get Obviously it's working quite well (not) Link to comment Share on other sites More sharing options...
xphilx Posted January 19, 2010 Author Share Posted January 19, 2010 Squats60x585x5100x5115x5125x5 Bench Press40x560x575x585x592,5x4 (+1) Pull-Ups+10x8+10x5+7,5x5 Additional ExercisesCrunches4x20 + rotator cuff+ 30min cardio the squats almost killed me. i almost felt like i was going to pass out. but i decided to pull through the rest of the work out and think i managed it pretty well, especially the pull-ups. Link to comment Share on other sites More sharing options...
xphilx Posted January 25, 2010 Author Share Posted January 25, 2010 i've been a lazy logger lately. so here are my last two work outs: Thursday: Squats60x585x5100x5100x5 Military Press35x540x545x550x3 Deadlift90x5110x5125x5140x4 Additional ExercisesLeg-Raises3x15 + rotator cuff Saturday: Squats60x585x5100x5115x5127,5x3100x8 Bench Press40x560x575x585x595x375x8 + rotator cuff awful work out on thursday and no time at all on saturday. Link to comment Share on other sites More sharing options...
xphilx Posted January 26, 2010 Author Share Posted January 26, 2010 Squats60x585x5100x5115x5127,5x5 Bench Press40x560x575x585x592,5x5 Pull-Ups+10x7+10x4+5x5 Additional ExercisesCrunches4x20 + rotator cuff+ 30min cardio i'm actually satisfied with today's work out. i managed to let the lat work more at the bench press but therefore the pull-ups were a bit weaker than last weak. Link to comment Share on other sites More sharing options...
aluck Posted January 26, 2010 Share Posted January 26, 2010 Way to keep at it! Link to comment Share on other sites More sharing options...
xphilx Posted January 28, 2010 Author Share Posted January 28, 2010 Squats60x585x5100x5100x5 Military Press35x540x545x550x5 Deadlift90x5110x5125x5140x5 Additional ExercisesLeg-Raises3x15 + rotator cuff finally! Link to comment Share on other sites More sharing options...
xphilx Posted February 1, 2010 Author Share Posted February 1, 2010 can't train at the moment cause i'm sick and hurt my back. i don't know when i'll be able to get back to the gym again. Link to comment Share on other sites More sharing options...
chewybaws Posted February 1, 2010 Share Posted February 1, 2010 can't train at the moment cause i'm sick and hurt my back. i don't know when i'll be able to get back to the gym again.what the hell's going on around here, everyone's getting injured at the moment! Do you know how you injured it? Hope you get better soon man Link to comment Share on other sites More sharing options...
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