Jump to content

contest prep 2013 - training/diet/pics


Recommended Posts

  • Replies 195
  • Created
  • Last Reply

Top Posters In This Topic

hi there! i was really lucky today, no real probs with my back, and my workout was quite good! i concentrated on a very correct form while doing my exercises, and that was a help as well. hope it will stay like this!

 

my workout of the day:

 

seated calf raise: 30kg x 11

 

leg press (narrow leg position): 190kg x 10

 

leg press (wide leg position): 190kg x 8

 

good mornings (straight leg position): 50kg x 11

 

seated one leg curl: 30kg x 8

 

chin ups (overhand grip): bodyweight (95,8kg) + 10kg x 6

 

pull ups (close reverse grip): bodyweight (95,8kg) + 10 x 6

 

barbell bent over row: 60kg x 8

 

dumbbell bicep curls: 20kg x 8

 

barbell bench press: 105kg x 5

 

barbell incline bench press: 95kg x 6

 

weighted dips: bodyweight (95,8kg) + 35kg x 7

 

standing barbell press behind the neck: 60kg x 6

 

tricep dumbbell kickbacks: 12,5kg x 13

Link to comment
Share on other sites

concerning cardio: as i wrote at the beginning of my log, i'm gonna stick to strict low carb diet and pure weight training as long as possible... normally that works best for me. cardio will only be added if it should pe needed at the end of the diet, to get rid of the last bit of bodyfat...

Link to comment
Share on other sites

My workout from yesterday:

 

seated calf raise: 30kg x 14

 

leg press (narrow leg position): 200kg x 10

 

leg press (wide leg position): 200 x 8

 

good mornings (straight leg position): 55kg x 6

 

seated one leg curl: 30kg x 10

 

chin ups (overhand grip): bodyweight (94,1) + 10kg x 7

 

pull ups (close reverse grip): bodyweight (94,1) + 10kg x 7

 

barbell bent over row: 60kg x 10

 

hammer curls: 20kg x 7

 

barbell bench press: 105kg x 5

 

barbell incline bench press: 95kg x 6

 

weighted dips: bodyweight (94,1) + 35kg x 8

 

standing barbell press behind the neck: 60kg x 7

 

tricep dumbbell kickbacks: 15kg x 7

Link to comment
Share on other sites

seated calf raise: 35kg x 13

 

leg press (narrow leg position): 210kg x 10

 

leg press (wide leg position): 210 x 8

 

good mornings (straight leg position): 55kg x 7

 

seated one leg curl: 30kg x 10

 

chin ups (overhand grip): bodyweight (94,2) + 10kg x 7

 

pull ups (close reverse grip): bodyweight (94,2) + 10kg x 8

 

barbell bent over row: 65kg x 8

 

Dumbbell bicep curls: 20kg x 9

 

barbell bench press: 105kg x 6

 

barbell incline bench press: 95kg x 6

 

weighted dips: bodyweight (94,2) +40kg x 7

 

standing barbell press behind the neck: 60kg x 7

 

tricep dumbbell kickbacks: 15kg x 8

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...