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Shut up and Squat!


xphilx
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Legs:

 

Barbell Full Squats

20x15, 40x10, 60x5, 80x7, 80x6, 80x6, 80x6

Lever 45° Leg Press

120x8, 170x8, 170x7, 170x7

Lever Leg Extension

35x15, 42,5x12, 42,5x10

45° Sled Calf Press

45x18, 45x15

Seated Calf Raises

67,2x8->57,2x8->47,2x9

 

 

progress pics in october 09.

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Shoulders:

 

Barbell Shoulder Press

20x20, 20x15, 50x10, 50x7, 50x5

Lever Lateral Raise

30x10, 30x8, 30x7

Dumbbell Rear Fly

7,5x12, 10x10, 10x7

Dumbbell Front Raise

10x20, 10x20, 10x20

 

Triceps:

 

Skull Crusher (supersetted with Close Grip Bench Press)

20x15, 32,5x6, 30x8, 30x7

Dumbbell Tricep Extension

20x10, 22,5x7

Cable Tricep Pushdown

41x7-> 32x6-> 21x6-> 12x8

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Barbell Bent-over Row

20x20,40x10, 60x10, 70x9, 70x9, 70x7

Cable Rear Pulldown

35x15, 64x10, 64x10, 68x6->51x8->36x10

Cable Close Grip Pulldown

73x7, 73x9

Hammer Strength Lateral Row (One-Armed)

40x10, 45x12, 50x8

Barbell Stiff Leg Deadlift

60x8, 90x4, 90x3

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Chest:

 

Barbell Bench Press

20x20, 60x6, 70x9(+1), 70x7(+1), 70x6(+2), 60x7(+1)

Dumbbell Incline Bench Press

20x7, 20x7, 20x7

Dips

x10, x9, x8

Dumbbell Fly

10x12

Lever Seated Fly

17,5x12, 27,5x12

 

Biceps:

 

Barbell EZ Curl

30x6, 40x5, 35x7, 35x6

Dumbbell Alternate Curl

12,5x14, 12,5x12

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Legs:

 

Barbell Full Squats

20x20, 40x10, 60x5, 70x1, 90x6, 90x5, 80x7, 80x6

Lever 45° Leg Press

120x10, 180x9, 180x7, 180x7

Lever Leg Extension (Single-Leg)

15x15, 15x13, 15x12

Seated Calf Raises

67,2x12, 67,2x9->57,2x7->47,2x6->37,2x10->27,2x20

 

 

time was running out.

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Shoulders:

 

Barbell Shoulder Press

20x20, 20x10, 50x7(+2), 50x7(+1), 50x5(+1), 40x7(+1)

Lever Lateral Raise

30x9, 30x9, 30x7

Dumbbell Rear Fly

7,5x12, 10x10, 10x7

Dumbbell Shoulder Press

12,5x12, 12,5x10, 12,5x8

 

Triceps:

 

Skull Crusher (supersetted with Close Grip Bench Press)

20x15, 30x6, 30x4, 30x4

Dumbbell Tricep Extension

20x7, 20x6

Cable Tricep Pushdown

32x10-> 23x11-> 17x15-> 14x20

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Back:

 

Barbell Bent-over Row

20x20, 60x10, 70x9, 70x7, 70x7, 60x10

Barbell Stiff Leg Deadlift

60x8, 90x7, 90x6, 110x3 (PB)

Cable Rear Pulldown

35x15, 64x10, 64x6, 64x6(+2)

Cable Close Grip Pulldown

73x7, 73x6

Hammer Strength Lateral Row (One-Armed)

50x8, 50x11

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Chest:

 

Barbell Bench Press

20x20, 60x6, 70x8(+1), 70x7(+1), 70x4, 60x8(+1)

Dumbbell Incline Bench Press

20x8, 20x8, 20x7

Dips

x11, x9, x8

Lever Seated Fly

17,5x12, 32,5x9, 32,5x8, 32,5x8

 

Biceps:

 

Barbell EZ Curl

30x6, 35x9, 35x7, 35x5

Dumbbell Alternate Curl

12,5x12, 12,5x14

Cable Bicep Curl

37,5x11->27,5x10->17,5x10->7,5x25

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Shoulders:

 

Barbell Shoulder Press

20x20, 30x12, 50x10, 50x8, 50x6(+1)

Dumbbell Shoulder Press

15x11, 15x9, 15x8, 15x8

Lever Lateral Raise

30x9, 30x9, 30x7, 30x6-> 20x4

 

Triceps:

 

Skull Crusher (supersetted with Close Grip Bench Press)

20x15, 30x5, 25x10, 25x8, 25x7

Dumbbell Tricep Extension

20x9, 20x5

Cable Tricep Pushdown

32x10-> 23x11-> 14x12

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Legs:

 

Barbell Full Squats

20x15, 50x10, 70x3, 90x2, 110x1 (PB), 90x6, 90x4, 80x6, 70x7

Lever 45° Leg Press

120x10, 190x8, 200x6 (PB), 190x6

Lever Leg Extension (Single-Leg)

15x15, 15x15, 15x15

45° Sled Calf Press

42,5x15, 50x20, 50x13

Seated Calf Raises

67,2x6->57,2x6->47,2x10

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Back:

 

Barbell Bent-over Row

20x20, 60x10, 70x8, 70x8, 70x6, 60x11

Barbell Stiff Leg Deadlift

60x4, 80x4, 100x1, 120x2 (PB), 90x7, 90x5

Cable Rear Pulldown

35x15, 64x11, 64x9, 64x8-> 45x7

Cable Close Grip Pulldown

73x6, 73x6

Hammer Strength Lateral Row (One-Armed)

55x11, 55x9, 45x12

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Chest:

 

Barbell Bench Press

20x20, 40x10, 60x6, 70x10, 70x8, 70x7(+1), 70x6(+1), 60x7

Dumbbell Incline Bench Press

20x9, 20x7, 20x6(+2)

Dips

x13, x10, x8

Lever Seated Fly

32,5x12, 37,5x6, 32,5x6

 

Biceps:

 

Barbell EZ Curl

30x6, 35x10, 35x6, 35x5, 30x7(+2)

Dumbbell Alternate Curl

12,5x14, 12,5x14-> 7,5x12

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Legs:

 

Barbell Full Squats

20x20, 50x8, 70x3, 90x8, 90x6, 90x5, 80x7

Lever 45° Leg Press

120x10, 190x8, 190x8, 190x6

Lever Leg Extension (Single-Leg)

15x18, 15x15, 15x15

45° Sled Calf Press

42,5x15, 50x15, 50x12

Seated Calf Raises

57,2x12-> 47,2x6-> 37,2x10

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Back:

 

Barbell Bent-over Row

20x20, 60x10, 70x8, 70x7, 70x5, 60x11

Barbell Stiff Leg Deadlift

60x5, 90x9, 90x5, 90x3

Cable Rear Pulldown

35x15, 64x10, 64x9, 64x8

Cable Close Grip Pulldown

73x7, 68x7

Hammer Strength Lateral Row (One-Armed)

55x9, 55x10

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thanks man!

 

i actually planned to forget about the cutting diet for this year and go straight for the 90kg but then vio asked me to join her on her holidays in croatia. so i guess i have to do some cutting before that if i don't want to be the biggest fatso at the beach there.

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Chest:

 

Barbell Bench Press

20x20, 40x10, 60x5, 70x10, 70x8(+1), 70x7(+1), 70x5(+1), 60x9(+2)

Dumbbell Incline Bench Press

20x9, 20x6, 20x6

Dips

x13, x8, x8

Lever Seated Fly

27,5x14, 27,5x10, 27,5x7

 

Biceps:

 

Barbell EZ Curl

35x10, 35x6, 35x5-> 25x7

Dumbbell Alternate Curl

12,5x14, 12,5x14

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