xphilx Posted July 1, 2009 Share Posted July 1, 2009 that is a gironda exercise, isn't it? Link to comment Share on other sites More sharing options...
npx Posted July 1, 2009 Author Share Posted July 1, 2009 No idea who has it trademark on it. I get it from my training program and I use it as a backoff exercise to work my joints in my shoulders nothing to build mass more to prevent injuries. Link to comment Share on other sites More sharing options...
xphilx Posted July 1, 2009 Share Posted July 1, 2009 i'm pretty sure it is. i read an article about him not long ago. but who cares.. Link to comment Share on other sites More sharing options...
npx Posted July 1, 2009 Author Share Posted July 1, 2009 1 hour powerwalk at lunchand 10 min light jogging in the afternoon. My condition is probably equal with a 80 year old lady in a wheelchair. So I gonna try to do some light jogging on my offdays until I can reach 16 min and then introduce sprints to do some hiit. Link to comment Share on other sites More sharing options...
el_flaco Posted July 1, 2009 Share Posted July 1, 2009 I use it as a backoff exercise to work my joints in my shoulders nothing to build mass more to prevent injuries.I think that exercise is more likely to cause injury. Link to comment Share on other sites More sharing options...
npx Posted July 1, 2009 Author Share Posted July 1, 2009 I use it as a backoff exercise to work my joints in my shoulders nothing to build mass more to prevent injuries.I think that exercise is more likely to cause injury.Yeah on higher weights, but since I do It as a backoffset with low weight no worries and i don't push it to the max either. It is also done last in the program so my shoulders are really warm. But of course this is the bar movement that causes shoulder injuries so there is a risk. Thanks for the input and there is nice to see that there is someone more than Phil that reads my diary. Link to comment Share on other sites More sharing options...
npx Posted July 3, 2009 Author Share Posted July 3, 2009 Legs, lower back, calves and traps Weight x Reps (Wanted Reps If I fail) WU = Warmup setWK = Work set DeadliftWU 70kg x 10, 90kg x 8WK 115kg x 5 120kg x 5 Clean Pull WK 90kg x 5 High Pull WK 70kg x 4 (5) Leg Press (only plates in kg) WU 70kg x 8, 120kg x 5WK 135kg x 5, 150kg x 5 Barbell Squat Explosive WK 70kg x 8 Barbell Squat Jump WK 50kg x 10 Shrugs Triset (Barbell Shrug, Barbell Shrug Explosive From Hang Above Knees, Barbell Shrug Jump From Hang Above Knees) WK 70kg x 4, 70kg x 4 70kg x 4 Abs Comments: Changed the squats for legpresses since I am fed up with squats and need variation. Link to comment Share on other sites More sharing options...
npx Posted July 3, 2009 Author Share Posted July 3, 2009 Biceps and Upper Back Weight x Reps (Wanted Reps If I fail) WU = Warm UpWK = Work Set Dumbell Seated Hammer Curl WU 10kg x 10, 15kg x 8WK 22,5kg x 5, 25kg x 5 Dumbell Seated Biceps Curl WK 20kg x 10 Dumbell Seated Biceps Curl Reverse Grip WK 15kg x 15Barbell Bent-Over Row WU 50kg x 10, 70kg x 8WK 85kg x 5, 87,5kg x 5 Barbell Bent-Over Row Reverse Grip WK 80kg x 10 Barbell Bent-Over Row Wide Grip WK 70kg x 15Chinup WU 40 x 10 (Machine), BW x 8WK BW+17,5kg x 5, BW+20kg x 4 (5) Pull up WK BW x 5 (5-10)WK 70kg x 5 (5-10) (Machine)Wide-Grip Pull down WK 50 x 10 (Machine) Link to comment Share on other sites More sharing options...
npx Posted July 5, 2009 Author Share Posted July 5, 2009 Triceps, Shoulders and Chest Workout Weight x Reps (Wanted Reps If I fail) WU = Warmup setWK = Work setPushdown (Some Cable crap) WU 20kg x 10, 30kg x 8WK 47,5kg x 5 50kg x 5 Ez-Bar lying press WK 40kg x 10 Ez-Bar seated press WK 30kg x 12 (15)Barbell Seated Shouldepress Front WU 25kg x 10, 35kg x 8WK 57,5kg x 5 60kg x 5 Barbell Seated Shoulderpress WK 40kg x 10 Barbell Seated Shoulderpress Wide Grip WK 30kg x 15Barbell Benchpress (Smithmachine) WU 50kg x 10, 70kg x 8WK 100kg x 4 (5), 100kg x 5 Barbell Benchpress Wide Grip (Smithmachine) WK 80kg x 10 Barbell Benchpress Wide Grip Feet on Bench to neck (Smithmachine) WK 52,5kg x 15 Abs 4 sets Link to comment Share on other sites More sharing options...
npx Posted July 6, 2009 Author Share Posted July 6, 2009 Todays workout, I am digging a new road to my summerhouse and it is killing me. I think I am sore in every muscle that can be sore. http://lh6.ggpht.com/_Aq2QuNugqik/SlJel96gisI/AAAAAAAAAFw/qVvzrJ-35Zs/s640/IMG_2004.JPG Link to comment Share on other sites More sharing options...
xphilx Posted July 7, 2009 Share Posted July 7, 2009 you have your own summerhouse? Link to comment Share on other sites More sharing options...
npx Posted July 7, 2009 Author Share Posted July 7, 2009 you have your own summerhouse?Yes, it was alot of stonelifting today so I won't do any deadlift and legs this week (good excuse). Going home tomorrow so I can train my back workout on thursday. Link to comment Share on other sites More sharing options...
npx Posted July 9, 2009 Author Share Posted July 9, 2009 Biceps and Upper Back Weight x Reps (Wanted Reps If I fail) WU = Warm UpWK = Work Set Dumbell Seated Hammer Curl WU 10kg x 10, 15kg x 8WK 25kg x 5, 25kg x 5 Dumbell Seated Biceps Curl WK 20kg x 10 Dumbell Seated Biceps Curl Reverse Grip WK 15kg x 15Barbell Bent-Over Row WU 50kg x 10, 70kg x 8WK 87,5kg x 5, 90kg x 5 Barbell Bent-Over Row Reverse Grip WK 82,5kg x 10 Barbell Bent-Over Row Wide Grip WK 72,5kg x 15 Chinup WU 40 x 10 (Machine), BW x 8WK BW+17,5kg x 5, BW+20kg x 5 Pull up WK BW x 8 (5-10) Abs Comments: The road is not finished but hopefully I will be able to finish it tomorrow. As I said earlier no legs this weeks since the digging killed me enough. Next workout probably Tuesday. Also next week is a new program which I think I am gonna do myself. Basicly a 5x5 program 3 days a week. Thinking about doingA: Bench and Row + some more.B: Deadlift and SquatC: Pull ups and Seated Shoulder Press + Some more 5x5 on the 6 main exercises and something less demanding maybe 2x6 on the assistant exercises. If anyone wanna suggest another good 5x5 program feel free to do that. But I probably want my work sets to be lower or equal to 12 each workout. Link to comment Share on other sites More sharing options...
xphilx Posted July 9, 2009 Share Posted July 9, 2009 do bill stars 5x5. i'll start with it after my holidays, too. squats and deads on the same day sounds heavy to me. Link to comment Share on other sites More sharing options...
xjohanx Posted July 9, 2009 Share Posted July 9, 2009 squats and deads on the same day sounds heavy to me. that's because you're not a viking Link to comment Share on other sites More sharing options...
npx Posted July 10, 2009 Author Share Posted July 10, 2009 do bill stars 5x5. i'll start with it after my holidays, too. squats and deads on the same day sounds heavy to me.I took a look at Bills program, both the intermideate and the advanced. The intermediate was just to much squat I am usually sore 1 week after doing squats so doing it 3 times a week will never work for "me". The advanced version looks more what I am after but there the Monday workout is more or less just squats and that sounds boring. Also there is squats all three days and that won't work for me, I think it sucks to do squats once a week and three times a week will probably make me wanna quit the gym. Well squats and deadlifts on the same day is not an issue once you got used to it, sure I can probably push the second exercise more if it would be on another day but then I probably will be sore after the deadlifts or squats that I did earlier the same week. But one of the biggest reasons to have squats and deadlifts on the same day is that I hate those exercises because they are so good damn heavy. If I am only having one boring day at the gym each week it is more likely that I will do that workout. I also want to take it easy on the deadlifts because if I focus on them to much I usually increase the weight to quick and my technique start to suck. This will probably just give me an injury for a week or for life and I will never compete or something like that so I will just not concentrate that much on the squats and the deadlifts. This was a shitload of words why I am lazy and think squats and deadlift are boring. I will never remove them in the long run because they are the most complete exercises that a person can do in the gym. It just that I don't enjoy them because they are so damn heavy. Link to comment Share on other sites More sharing options...
xjohanx Posted July 12, 2009 Share Posted July 12, 2009 Yo! Fitness 24/7 ska öppna i ghettot där jag bor! Tror medlemskapet gäller på alla anläggningar och du var väl medlem nånstans? När jag kommit in i det igen (läs om typ 2 år) får vi köra en träningsomgång. Simon är peppad! Link to comment Share on other sites More sharing options...
npx Posted July 13, 2009 Author Share Posted July 13, 2009 Grymt, hojta till när du är tillbaka i Sthlm så hookar vi. And an update, seems like all the crazy digging I did last week caused me an injury. My left hand is swollen and can't really bend my fingers. So if it's not better until tomorrows training I will have to figure out something else this week. Link to comment Share on other sites More sharing options...
npx Posted July 14, 2009 Author Share Posted July 14, 2009 Workout A WU = Warmup SetWK = Work Set Seated Shoulder Press Front Without Backsupport WU 20kg x 10, 30kg x 8, 40kg, 6WK 5 x 5 @ 55kg Pull Ups WU 40kg x 10, 60kg x 8, BW x 6, BW+5kg x 5WK 5 x 5 @ BW + 10kg Abs Comments: Was a little bit afraid since I had problem with my hands this weekend. But this exercises went well and hopefully they are fully recovered until Thursday so I can do deadlifts. The weights I choose was pretty much spot on I had to struggle with the last repetitions on the last to sets in both exercises so I am looking forward to next weeks increase. Link to comment Share on other sites More sharing options...
xphilx Posted July 14, 2009 Share Posted July 14, 2009 nice! Link to comment Share on other sites More sharing options...
npx Posted July 16, 2009 Author Share Posted July 16, 2009 Workout B WU = Warmup SetWK = Work Set Squat WU 20kg x 10, 40kg x 10, 55kg x 8, 70kg x 6WK 5 x 5 @ 90kg Deadlift WU 70kg x 8, 100kg x 4WK 5 x 5 @ 120kg Abs Comments: Well I hate this day, I started pretty low at 90kg on the squats since It was awhile since I did squats and 5x5 is somehow different for what I usually do. However they felt good and I will bump the weight 5kg next week. Deadlifts are always hard after squats when you are not used to it. Hopefully it will be better in a couple of weeks and gonna bring camera next week to check out my technique aswell. Link to comment Share on other sites More sharing options...
npx Posted July 18, 2009 Author Share Posted July 18, 2009 Workout C WU = Warmup SetWK = Work Set Bench Press (Smithmachine) WU 40kg x 10, 60kg x 8, 80kg x 6WK 100kg x 5, 100kg x 5, 100kg x 5 Then I got upset on the smithmachine so I decided to do incline bench instead with a free barbell and no smithmachine crap. Incline Bench Press WU 50kg x 10, 80kg x 5WK 5 x 5 @ 85kgBarbell Row WU 40kg x 10, 60kg x8WK 5 x 5 @ 90kgDips WK BW x 27 Abs Comments: Nice workout, the rows was a little bit hard since my legs and back was sore since workout B but it was ok. I will also only do incline bench now since I am so tired of the smithmachine. Link to comment Share on other sites More sharing options...
npx Posted July 21, 2009 Author Share Posted July 21, 2009 Going to move this log to vf. Peace Link to comment Share on other sites More sharing options...
LocalBrada Posted July 29, 2009 Share Posted July 29, 2009 Going to move this log to vf. PeacePeace. Link to comment Share on other sites More sharing options...
xphilx Posted July 29, 2009 Share Posted July 29, 2009 Going to move this log to vf. Peace come on! i guess i'll have to follow you then cause otherwise no one would read and comment my log anymore. Link to comment Share on other sites More sharing options...
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