View Full Version : Egyptians are tough mother fuckers
So welcome to my new log, height 5'9 now i thought i was 5'10 but iam 5'9 :( weight standing at 160lbs now very lean.
Long term Goal: 180-190 sliced
short term goal: add 15-20 lbs to my frame by the end of the year and hopefully lean.
so let's get started.
Day 1 shoulders:
Db front raises 5kgX12, 10kgX10, 10kgX8, 10kgX8
ss
Db arnold presses 10kgX12, 12kgX10, 15kgX8, 17kgX6
Db rear raises 10kgX12, 12kgX10,8,8
ss
Db shrugs 30kgX12, 30kgX10, 35kgX8, 35kgX8
Db side laterals 10kgX12, 12kgX10, 12kgX8, 12kgX6
ss
Db presses 15kgX12, 15kgX10, 15kgX8, 17kgX6
Notes:
Now this week each excercise 1 set is added next week one more set will be added and then i'll back off , its about going to over reaching and then backing and letting the body heal.
Day 2 Arms:
HS concentration curls 5kg+machine X12, 7.5kg+machine X10, 10kg+machine X8, 12kg+machine X8
ss
Rope pushdowns 70lbsX12, 80lbsX10, 90lbsX8, 100lbsX8
Db alternating curls 12kgX12, 12kgX10, 15kgX8, 15kgX6
ss
Db extensions 10kgX12, 10kgX10, 10kgX8, 10kgX7
Notes:
Arms are starting to shape nicely
Day3 legs:
leg ext 50kgX12, 60kgX10, 70kgX8, 75kgX8
ss
leg curls 25kgX12, 45kgX10, 50kgX8, 55kgX8
squats 40kgX12, 50kgX10, 60kgX8, 70kgX6
ss
standing calf raises 140lbsX12, 180lbsX10, 220lbsX8
stiff deads 60kgX12, 70kgX10, 80kgX8, 80kgX5
ss
seated calf raises 20kgX20,20,20,20
Notes:
Awesome workout today.
C.Coronato
06-30-09, 4:42 pm
Looking good brother. Glad to see you started a journey.
Pizzalamp
07-01-09, 6:38 am
im subbd
Looking good brother. Glad to see you started a journey.
Thanks brother :D pop in more often
im subbd
Oh grant , what would my journal be without ur contribution bro :D
yesterday off due to work , usually i do the 5 days on then the weekend off but since i took yesterday off there will be a workout in the weekend.
Day 4 Back:
T-bar rows 50kgX12, 60kgX10, 70kgX8, 70kgX8
ss
Chins BwX10, 8, 6, 5
Pullups BwX8, 8, 8, 6
ss
Yates rows 40kgX12, 50kgX10, 50kgX8, 50kgX6
Hammer strength close pulldown 60kgX12, 70kgX10, 70kgX8, 80kgX8
ss
Race diving rows 40kgX12,10,8,8
Notes:
Ah i was so tired after work, the new job is taking alot out of me, i wonder how i will workout when i graduate and work.
Day 5 Chest:
Hammer strength incline 40kg+machine X12, 60kg+machineX10, 60kg+machineX6, 60kg+machineX5
ss
Machine pullovers 50kgX12, 60kgX10, 65kgX8, 65kgX7
Cable crossover 30lbsX12, 40lbsX10, 50lbsX8, 50lbsX8
ss
BB decline press 60kgX12,8,8,7
Notes:
triceps were done once i got to the declines hence why i used only 60
Training has been bad since starting the internship i get home so tired that i sleep till next day so i can't keep up my super duper high volume split i will be training instinctively for a while whenever i can.
so today
Chest, shoulders, triceps:
BB incline press 40kgX10, 50kgX10, 60kgX8, 70kgX6
BB flat press 60kgX8, 70kgX8
Hammer strength Flat press 40kg+machine X15,15
Db incline flyes 15kgX8,8
Cross overs 40lbsX15, 50lbsX15
Db side raise 5kgX20, 10kgX12,10, 12kgX8
Db front raise 8kgX12, 10kgX10,10
Db rear raise 10kgX12, 12kgX10,10
Db standing one arm press 15kgX8,8, 17kgX6
Db overhead ext 10kgX10,10 12kgX8
Pressdowns 90lbsX12, 100lbsX12
Dips X faliure X2
Wheels:
BB squats: 40kgX15, 50kgX12, 60kgX10, 70kgX8, 80kgX6
Leg curls 30kgX15, 40kgX12,12,10
Leg press 60kgX20, 100kgX15, 140kgX6 drop 100kgX5 drop 60kgX5
Romanian deadlifts 40kgX15, 60kgX12, 70kgX12
Lunges 12kgX faliure
Seated calf raises 30kgX20,20,20,20
last wednesday's workout.
Back, Biceps
Wide grip pullups 50 reps as many sets as it takes, took about 7
T-bar rows 40kgX12, 50kgX8, 70kgX8, 70kgX8
BB yates rows 40kgX12, 50kgX10, 60kgX8
Machine rows 50kgX12,12,12,12
Behind back pulldowns 60kgX12, 70kgX10
HS curls Machine+20kgX12, Machine+25kgX10, Machine+30kgX8
Machine preacher curls 30kgX12, 30kgX12, 30kgX12
Db concentration 12kgX12, 15kgX10
Back from vacation today, too much beers and pasta but will burn them off next week
Chest, shoulders, triceps:
BB incline press 40kgX12, 50kgX10, 60kgX8, 70kgX8
BB flat press 60kgX8, 70kgX8
Hammer strength Flat press 40kg+machine X15,15
Pec Deck 40kgX12,12
Cross overs 40lbsX15, 50lbsX15
Db side raise 8kgX12, 10kgX12, 12kgX8
Db front raise 8kgX12, 10kgX10,10
Db rear raise 10kgX12, 12kgX10,10
Db standing one arm press 15kgX12, 17kgX8,6
Db overhead ext 10kgX12 12kgX8
Pressdowns 90lbsX12, 100lbsX12
Dips X faliure X3
Wheels & abs:
BB squats: 40kgX15, 50kgX12, 60kgX10, 80kgX8, 100kgX2 drop 90kgX3 drop 60kgXfaliure
Leg curls 30kgX15, 40kgX12,12,12
Leg press 100kgX15, 140kgX10, 160kgX6 drop 100kgX10 drop 60kgX10
Romanian deadlifts 60kgX15, 80kgX8,8
Lunges 12kgX faliure
Leg extensions 50kgX30,25
Seated calf raises 30kgX20,20,20,20
C.Coronato
07-14-09, 1:41 pm
Solid and to the point. Good shit.
Back, Biceps
Wide grip pulldowns 55kgX15, 65kgX12, 70kgX8,8
T-bar rows 50kgX12, 70kgX10, 80kgX8 PR
Db rows 20kgX20, 27kgX12, 30kgX10, 35kgX8 PR
Cable rows 120lbsX12, 140lbsX12, 170lbsX10, 190lbsX8
Parallel chins 2Xfaliure
Deadlifts 60kgX10, 100kgX8, 140kgX1 PR
Cable curls 80lbsX12, 100lbsX10, 110lbsX8
BB preacher curls 30kgX12, 30kgX12, 30kgX12
Db curls 15kgX8, 15kgX6
Notes:
didn't do pullups because my cousin was training with me and he couldn't do them. I finally got my 315lb deadlift
Solid and to the point. Good shit.
thnx bro , iam really enjoying the simple stuff
Chest, shoulders, triceps:
BB incline press 40kgX12,60kgX8, 70kgX8, 80kgX6
BB flat press 60kgX12, 70kgX8, 80kgX5
Hammer strength Flat press 40kg+machine X15, 50kg+machine X8
Pec Deck 40kgX12,12
Cross overs 40lbsX15, 50lbsX15
Db side raise 8kgX12, 10kgX12, 12kgX8
Db front raise 8kgX12, 10kgX10,10
Db rear raise 10kgX12, 12kgX10,10
Db standing one arm press 15kgX12, 17kgX8,8
Db overhead ext 10kgX12 12kgX8
Pressdowns 90lbsX12, 100lbsX12, stack(150lbs)X7
Dips X faliure X3
Notes:
dips i was able to go to faliure at 20,15 and 12 reps i wonder how much i'd get if i was fresh !!
Pizzalamp
07-19-09, 6:23 pm
great job on the deadlift!!
great job on the deadlift!!
thnx buddy :D iam very proud of it
Wheels & abs:
BB squats: 40kgX15, 50kgX12, 80kgX8, 90kgX6, 100kgX5 drop 90kgX3 drop 60kgXfaliure
SeatedLeg curls 30kgX15, 40kgX15, 50kgX12,12
Leg press 100kgX15, 140kgX10, 160kgX8 drop 140kgX6 drop 100kgX5 drop 60kgX4
Romanian deadlifts 60kgX15, 80kgX8,8
Lunges 12kgX faliure
Leg extensions 50kgX30,25
lying leg curls 25kgX30,20
Seated calf raises 30kgX20,20,20,20
Back, Biceps
Wide grip pulldowns 60kgX15, 65kgX12, 70kgX10, 75kgX8 PR
T-bar rows 50kgX12, 70kgX10, 80kgX8,6
Db rows 27kgX12, 30kgX10, 35kgX8
Cable rows 150lbsX12, 170lbsX12, 190lbsX10, 200lbsX7
Parallel chins 2Xfaliure
Deadlifts 60kgX10, 100kgX8,8
Cable curls 80lbsX12, 100lbsX10, 110lbsX8
BB preacher curls 30kgX12, 30kgX12, 35kgX8
Db curls 15kgX8, 15kgX6
Notes:
Nice workout
Chest, shoulders, triceps:
BB incline press 40kgX12,60kgX8, 70kgX8, 80kgX6
BB flat press 60kgX12, 70kgX8, 80kgX5, 90kgX5 PR
Hammer strength Flat press 40kg+machine X15, 50kg+machine X10
Pec Deck 40kgX20,50kgX15,12
Cross overs 50lbsX15,15
Db side raise 10kgX12, 12kgX10, 15kgX8 run down the rack till 5kgX faliure
Db front raise 10kgX10,10,10
Db rear raise 10kgX12, 12kgX10,10
Db standing one arm press 15kgX12, 17kgX8, 20kgX6 PR
Db overhead ext 10kgX12 12kgX8
Pressdowns 90lbsX12, 100lbsX12, stack(150lbs)X7 drop 110X5 drop 60X6 drop 30X4
Dips X faliure X3
Notes:
PUMPPPPPPPPP plus some new veins on the front head
Wheels & abs:
BB squats: 40kgX15, 60kgX12, 80kgX9, 1000kgX6, drop 60kgXfaliure
Seated Leg curls 30kgX15, 40kgX15, 50kgX12
Leg press 100kgX15, 140kgX10, 160kgX8
Romanian deadlifts 60kgX15, 80kgX8,8
Lunges 12kgX faliure
Leg extensions 50kgX30,25
lying leg curls 25kgX30,20
Seated calf raises 30kgX20,20,20,20
Back, Biceps
Wide grip pulldowns 60kgX15, 65kgX12, 70kgX10, 75kgX10, 80kgX8 PR drop till 60kg 5 reps at every weight
T-bar rows 50kgX15, 70kgX12, 80kgX10,10
Db rows 30kgX12, 35kgX8, 40kgX6 PR, 42kgX5 PR
Cable rows 170lbsX12, 190lbsX12, 200lbsX12, 210X10 PR
Parallel chins 2Xfaliure
Deadlifts 60kgX10, 100kgX8, 120kgX5
BB curls 40kgX12, 50kgX8, 60kgX5,5 PR
BB preacher curls 30kgX12, 30kgX12, 35kgX8
Db curls 15kgX8, 17kgX6
Chins 2Xfaliure
Notes:
All PR workout will post some pics from today
Chest, shoulders, triceps:
BB incline press 40kgX15,60kgX10, 80kgX6,90kgX6 PR, 100kgX5 PR
BB flat press 60kgX12, 80kgX6, 90kgX5, 100kgX3 PR
Hammer strength Flat press 40kg+machine X20,20
Pec Deck 40kgX20,50kgX15,15
Cross overs 60lbsX15,15 PR
Db side raise 10kgX12, 12kgX10, 15kgX8
Db front raise 10kgX10,12kgX9,8 PR
Db rear raise 10kgX12, 12kgX10,10
Db standing one arm press 15kgX12, 17kgX8, 20kgX6
Db overhead ext 10kgX12 12kgX8
Pressdowns 90lbsX12, 100lbsX12, stack(150lbs)X7 drop 110X5 drop 60X6 drop 30X4
Dips X faliure X3
Notes:
Awesome PR's because i had an awesome partner today hope he lasts. plus i'll be playing with the split this week because iam going for a holiday on the weekend so i want to hit it as hard as possible.
Wheels & abs:
BB squats: 40kgX15, 60kgX12, 80kgX10, 100kgX6, drop 60kgXfaliure
Seated Leg curls 30kgX15, 40kgX15, 50kgX12
Leg press 100kgX15, 140kgX15, 160kgX10, 180kgX6 PR drop till 60kg
Romanian deadlifts 60kgX15, 80kgX10,10
Leg extensions 50kgX30,30
lying leg curls 25kgX30,30
Seated calf raises 30kgX20,20,20,20
Upper Body:
Btn pulldowns 60kgX15, 70kgX15, 75kgX10, 80kgX8
ss
Smith high incline press 60kgX15,15,12,12
Vbar row 140lbX15, 170lbsX15, 190lbsX12
ss
Smith bench press 60kgX10, 60kgX9, 80kgX7
machine pullovers 50kgX15,15
Cable side laterals 20lbX12,12,12
ss
Cable front laterals 20lbsX10,10,10
Hammer strength shoulder press 70lbsX14,12,10
Cable curls 100lbsX12, 120lbsX12, 140lbsX10
ss
Rope pressdowns 100lbsX12, 120lbsX12, 140lbsX10
Chins faliure
ss
dips faliure
Notes:
decided to go for the burn
Day 1: Chest & biceps
BB incline press 40kgX8, 60kgX8, 80kgX8, 100kgX5,4
BB flat press 60kgX8, 80kgX6, 100kgX5, 120kgX2,1 PR
Machine chest press 50kgX10, 60kgX10
Dips bwX12,10
Cross overs 50lbsX12, 60lbsX12
Close grip chins bwX10,10,10
BB curls 30kgX12, 40kgX 10, 60kgX6
Db incline hammer curls 12kgX12, 15kgX10,10
BB preachers 30kgX12,10,8
Notes:
played a bit with the split because i wanted to dedicate a shoulders day
Pizzalamp
08-09-09, 8:15 am
i love the chins for bis
good workout d
i love the chins for bis
good workout d
thnx buddy
Day 2: wheels
BB squats 40kgX12, 60kgX8, 80kgX8, 100kgX5
Leg press 100kgX15, 140kgX10, 160kgX8, 180kgX6 PR
BB stiff legged deads 60kgX12,12,12,12
DB lunges 12kgXfaliure,faliure, faliure
Leg extensions 50kgX30,30,30
Leg curls 30kgX20,20,20
calves
Notes:
trained with a powerlifter friend of mine today , getting the plates on and off was a workout in itself
Day 3: Back
Pull ups BwX10,8,8,7
BB rows 40kgX12, 60kgX12, 70kgX8, 80kgX8
Db rows 30kgX8, 35kgX8, 40kgX8
V- pulldowns 50kgX12, 60kgX10, 70kgX8*
V- cable rows 150lbsX10, 170lbsX8, 200lbsX8
BB shrugs 60kgX20,20,20
BB behind back shrugs 60kgX12,10,10
* it was a multiple drop set worked like this 70kgX8, rest 10 sec, 65kgXfaliure, rest 10 sec, 60kgXfaliure, rest 10 sec, etc... until i reached 20kg
Notes:
Didn't do deadlifts today wasn't feeling like pulling so next time. And the pulldowns were awesome.
was out on the weekend so no shoulders and no nothing just beach sun and rest , when i got back i cracked some PRSSSSSSSSSSSSSSSSSSs
Day 1: Chest & biceps
BB incline press 40kgX12, 60kgX10, 80kgX8, 100kgX5, 120kgX4 PR
BB flat press 60kgX8, 100kgX5, 120kgX3
Machine chest press 50kgX10, 60kgX10, 70kgX6 PR
Pec deck 60kgX12,12,12
Dips bwX12,10
Cross overs 50lbsX12, 60lbsX12
Close grip chins bwX10,10,10
Db curls 10kgX12, 12kgX 10, 15kgX8
Db incline hammer curls 12kgX12, 15kgX10, 17kgX8
Db preachers 10kgXfaliure X3
Day 2: wheels
BB squats 40kgX12, 60kgX8, 80kgX8, 90kgX6, 100kgX5
Leg press 100kgX15, 140kgX10, 180kgX8,8 PR
BB stiff legged deads 60kgX12,12,12,12
DB lunges 12kgXfaliure,faliure, faliure
Leg extensions 50kgX30,30,30
Leg curls 30kgX20,20,20
calves 8X20
Day 3: Back
Pull ups BwX10,8,8,8,6
BB rows 60kgX8, 60kgX8, 70kgX8, 80kgX8
Db rows 30kgX10, 35kgX8, 40kgX8
V- pulldowns 50kgX12, 60kgX10, 70kgX8*
V- cable rows 150lbsX10, 170lbsX10, 200lbsX10
BB shrugs 60kgX20,20,20,20
ss
BB behind back shrugs 60kgX12,12,12,12
* it was a multiple drop set worked like this 70kgX8, rest 10 sec, 65kgXfaliure, rest 10 sec, 60kgXfaliure, rest 10 sec, etc... until i reached 20kg
Notes:
Good workout
Day 4: shoulders & triceps
Smith BB front press 40kgX12,12, 50kgX10,10, 55kgX8
Smith BB rear press 40kgX10,10, 50kgX10,8, 60kgX7
Machine laterals 30lbsX15, 50lbsX12, 70lbsX12,12
Db front raise 10kgX12,12,12
Db rear raise 12kgX10,10 15kgX10
Cable pressdown 80lbsX15, 100lbsX12, 110lbsX12, 120lbsX12, 130lbsX10
Tricep dips BwX20, Bw+40kgX15,15, BwXfaliure
Machine extensions 25kgX12,12, 30kgX10
Notes:
kept it light haven't hit shoulders in a while.
A week off , forced though i caught the swine flu now iam better thank God and i hit the gym today also started an Mstack cycle
Day 1: Chest & biceps
BB incline press 40kgX12, 60kgX8, 80kgX5, 100kgX3
BB flat press 60kgX8, 80kgX5, 100kgX4
Machine chest press 60kgX5 drop 45kgX5 drop 30kgX5 X3
Pec deck 60kgX12,12,12
Incline pushups BwX10,10,10
Cross overs 60lbsX12
Close grip chins bwX10,10,10
Cable curls 100lbsX12, 130lbsX8,7,5
Machine preachers 25kgX12,12,12
Cardio 20mins
Notes:
I was super weak, super tired and the fact that i couldn't get my previous weights made it worse.
Day2: wheels:
Squats 40kgX12, 60kgX10, 80kgX6
Leg press 100kgX15, 140kgX10, 180kgX10
Leg extensions 50kgX12,12,10
ss
Leg curls 25kgX10,10,10
Romanian deadlifts 60kgX10,9,9
cardio: 20 mins
Notes:
I was invited for "iftar" -breaking the fast- at a friends house and had to sit till it was 10:30pm and the gym closes at 11:30pm i arrived at the gym 11:05 pm and had 25 mins to finish so i had to cut short.
Day 3: Back
Pull ups BwX10,8,8,8
Pull downs 60kgX12, 70kgX10,8
BB rows 40kgX12, 60kgX10, 70kgX10, 80kgX8
Db rows 30kgX10, 40kgX5
V- pulldowns 50kgX12, 60kgX10, 70kgX8*
V- cable rows 150lbsX12, 180lbsX12, 200lbsX12, 220lbsX7 PR
Deadlifts: 60kgX5, 100kgX5, 140kgX3, 160kgX0.5 PR
* it was a multiple drop set worked like this 70kgX8, rest 10 sec, 65kgXfaliure, rest 10 sec, 60kgXfaliure, rest 10 sec, etc... until i reached 20kg
Notes:
Deads were awesome i pulled the 160kg but i stuck in the middle and my grip failed too. Recorded myself on a powerlifting meet on 2nd of october
Day 4: shoulders & triceps
Smith BB front press 40kgX12,12, 50kgX12,60kgX10,10
Smith BB rear press 40kgX10,10, 50kgX10,8,8
Db laterals 10kgX12,12, 12kgX10,10
Machine laterals 50lbsX12,12,12
ss
Machine press 60kgX12,10,10
Db front raise 10kgX12,12,12
Db rear raise 12kgX10,10 15kgX10
Cable pressdown 100lbsX15, 130lbsX12,12
Tricep dips BwX20, Bw+40kgX15,15, BwXfaliure
Machine extensions 25kgX12,12, 30kgX10
Notes:
PUMPED
Day 1: Chest & biceps
BB flat press 60kgX12,12 80kgX6, 100kgX3, 120kgX1, 100kgX3,3
BB incline press 60kgX8, 80kgX5, 100kgXF,F
Hammer strength Incline press 70kgX15,100kgX4
Machine chest press 60kgX5 drop 45kgX5 drop 30kgX5 X3
Pec deck 60kgX12,12,12
Incline pushups BwX10,10,10
Cross overs 60lbsX12
Close grip chins bwX10,10,10
Cable curls 100lbsX12, 130lbsX8,7,5
Machine preachers 25kgX12,12,12
Cardio 20mins
Notes:
Switched flat and incline to prioritize my strength for the competition lift, but as a result my inclines suffered so i switched to the hammer press for a while
Day2: wheels:
Squats 40kgX12, 60kgX10, 80kgX10, 100kgX7,7 PR, 120kgX5,5 PR
Leg extensions 50kgX12,12,12
ss
Leg curls 25kgX12,12,12
Romanian deadlifts 60kgX12,12,12,12
cardio: 20 mins
Notes:
Trained with a powerlifter friend today so no leg presses and other shit , and i liked the workout
Pizzalamp
09-05-09, 7:41 am
everything looking on point cairo conquerer
strong workouts and continued excellence
everything looking on point cairo conquerer
strong workouts and continued excellence
hehehe thnx buddy turning to powerlifting soon enough, i know i'll enjoy it
Day 3: Back
Pull ups BwX10,10,10,10
Pull downs 60kgX12, 70kgX12,10,10
BB rows 40kgX12, 60kgX10, 70kgX10, 80kgX8
Db rows 35kgX10, 40kgX7
V- pulldowns 50kgX12, 60kgX10, 70kgX8*
V- cable rows 150lbsX12, 180lbsX12, 200lbsX12, 220lbsX8
* it was a multiple drop set worked like this 70kgX8, rest 10 sec, 65kgXfaliure, rest 10 sec, 60kgXfaliure, rest 10 sec, etc... until i reached 20kg
Notes:
did the pulldowns behind the neck today
Day 4: shoulders & triceps
Smith BB front press 40kgX12,12, 50kgX12,60kgX10,10
Db press 15kgX12, 20kgX10,10,8
Db laterals 10kgX12,12, 12kgX10,10
Machine laterals 70lbsX12,12,12
ss
Machine press 60kgX12,10,10
Db front raise 10kgX12,12,12
Db rear raise 12kgX10,10 15kgX10
BB cg bench press 60kgX10,8,7
Cable pressdown 100lbsX15, 130lbsX15,15
Tricep dips BwX20, Bw+40kgX15,15, BwXfaliure
Machine extensions 25kgX12,12, 30kgX10
Cardio 30mins
Notes:
enjoying reading about strength training and powerlifitng and i think i'll go in that direction
Day 1: Chest & biceps
BB flat press 60kgX15 PR 80kgX5, 100kgX3, 120kgX1,1 60kgX10
Hammer strength Incline press 70kgX15,80kgX10, 100kgX5
Machine chest press 60kgX5 drop 45kgX5 drop 30kgX5 X3
Pec deck 60kgX12,12,12
Incline pushups BwX10,10,10
Cross overs 60lbsX12
Triset 1:
A1) Bilateral seated dumbbell curls for 6 to 8 reps
A2) Unilateral seated dumbbell curls for as many reps as you can
A3) Unilateral standing dumbbell curls for as many reps as you can
Triset 2:
A1) Dumbbell reverse curls for 6 to 8 reps
A2) Dumbbell curls for as many reps as you can
A3) Dumbbell hammer curls for as many reps as you can
Triset3:
A1) Dumbbell curls for 6 to 8 reps
A2) Dumbbell hammer curls for as many reps as you can
A3) Dumbbell cross-body hammer curls for as many reps as you can
Triset 4:
A1) Wide-grip/elbows-in preacher curls for 6 to 8 reps
A2) Medium-grip preacher curls for as many reps as you can
A3) Close-grip preacher curls for as many reps as you can
Cardio 30mins
Notes:
Tried christian thibadeu's mechanical dropsets and what a pumppp
Day2: wheels:
Squats 40kgX15, 60kgX10,10,10, 80kgX8,8,6, 60kgX8,6 40kgX15,15
Leg curls 25kgX15,15, 35kgX12,12,10, 25kgX12,12, 20kgX15,15
Notes:
I was mentally shot from a personal problem so i wanted to take my anger on squats so i kept pounding them till my legs hurt same with leg curls
Day 3: Back
Pull downs 60kgX12, 70kgX12,10,10
BB rows 40kgX12, 60kgX10, 70kgX10, 80kgX8
Yates rows 60kgX12, 70kgX10,10, 80kgX9
Neutral chins BwX12,12,10,10
V- cable rows 150lbsX12, 180lbsX12, 200lbsX12, 220lbsX8
Deads 60kgX5, 100kgX5, 140kgX2, 150kgX1
Notes:
Wasn't in the mood for training really
Day 4: shoulders & triceps
Smith BB front press 40kgX12,12, 50kgX12,60kgX10,10
Db press 22kgX8,8,8
Db laterals 10kgX12,12, 12kgX10,10
Machine laterals 70lbsX12,12,12
ss
Machine press 60kgX12,10,10
Db front raise 10kgX12,12,12
Db rear raise 12kgX10,10 15kgX10
Triset1:
A1) Close grip bp 50kgX8
A2) medium grip bp 50kgX faliure
A3) standard grip bp 50kgXfaliure
Triset 2:
B1) one hand cable pressdowns 40lbsX8
B2) one hand cross body press down 40lbsXfaliure
B3) one hand overhead extension 40lbsXfaliure
Triset 3:
C1) rope overhead extensions 80lbsX8
C2) pushdowns 80lbsXfaliure
C3) overhead machine press 25kgXfaliure
Notes:
Thibadeau's mechanical dropsets for tris are awesome gonna switch training around a bit so that i can take friday and saturday off before starting the powerlifting stuff
Pizzalamp
09-14-09, 7:20 am
looks good d
did u see the vid on tnation with christian tibs arm workout??
looks good d
did u see the vid on tnation with christian tibs arm workout??
ya man did u see that other guy's arm? his name is kevin the kid has veinsssssssssssssss all over the place
Day 1: Chest& back:
BB bench press 60kgX12,10, 80kgX5, 100kgX3,3
ss
Wide grip pullups BwX12,12,10,8,8
Hammer strength incline press 60kgX12, 80kgX10,9,8
ss
Hammer strength narrow pulldown 40kgX15, 80kgX10,8,6
Machine press 70kgX12,10,7,7
ss
V-cable rows 160lbsX15, 200lbsX10, 220lbsX10, 230lbsX6 PR
Chest supported rows 50kgX12,10,8
ss
Pec deck 50kgX12,12,12
chins BwXf,f,f
ss
Dips BwXf,f,f
Notes:
Did that today so that i could do legs tomorrow, shoulders and arms on thursday and rest friday and saturday befor starting the powerlifting split.
Day2: Legs
BB squats 40kgX12, 60kgX12, 80kgX8, 90kgX6, 100kgX6, 110kgX4 X2
Leg press 100kgX15, 140kgX10, 180kgX10
Leg curls 30kgX12,12,12,12
Good mornings 20kgX12,12, 35kgX10,10
Cardio: 15mins sprints
Notes:
been doing stiff legged and romanian deads for eternity now ,thought about goodmorning and started light
Day3: shoulders&arms
Seated mil presses 40kgX15,15, 60kgX5,6,7, 50kgX8,8
Standing one hand Db press 20kgX6,6, 25kgX4
Seated Db presses 25kgX8,7,5
Db laterals 10kgX12,12, 12kgX10,10
Db rear laterals 12kgX12,12,12
Triset1:
A1) Close grip bp 50kgX8
A2) medium grip bp 50kgX faliure
A3) standard grip bp 50kgXfaliure
Triset 2:
B1) one hand cable pressdowns 40lbsX8
B2) one hand cross body press down 40lbsXfaliure
B3) one hand overhead extension 40lbsXfaliure
Triset 3:
C1) rope overhead extensions 80lbsX8
C2) pushdowns 80lbsXfaliure
C3) overhead machine press 25kgXfaliure
Triset 1:
A1) Bilateral seated dumbbell curls for 6 to 8 reps
A2) Unilateral seated dumbbell curls for as many reps as you can
A3) Unilateral standing dumbbell curls for as many reps as you can
Triset 2:
A1) Dumbbell reverse curls for 6 to 8 reps
A2) Dumbbell curls for as many reps as you can
A3) Dumbbell hammer curls for as many reps as you can
Triset3:
A1) Dumbbell curls for 6 to 8 reps
A2) Dumbbell hammer curls for as many reps as you can
A3) Dumbbell cross-body hammer curls for as many reps as you can
Triset 4:
A1) Wide-grip/elbows-in preacher curls for 6 to 8 reps
A2) Medium-grip preacher curls for as many reps as you can
A3) Close-grip preacher curls for as many reps as you can
Notes:
Trained instinctively with a friend today and dang he pushed me and iam now totally annihalated
rob_in_korea
09-18-09, 2:46 am
Sorry I am really, really late to this journey dyskee.
Looks like you are putting in some amazing work. What is your weight at now?
-Rob
Wanted to start the new powerlifting routine today but i had a setback, Ramadan ended today and the next 4 days is our feast - similar to christmas- thus the gym is closed and everything is closed so i did an arthur jones HIT routine and boy iam done!!!!
Full squats 1 set, 20 reps X 60kg
Standing press with barbell 1 set, 10 reps X 50kg
Regular grip chinning on bar 1 set, 10 reps X Bw+ 10kg
V- Grip cable rows 1 set, 10 reps X 220lbs
Bench presses with barbell 1 set, 10 reps X 70kg
Regular grip curls with barbell 1 set, 10 reps X 40kg
Stiff-legged deadlifts 1 set, 15 reps X 70kg
Calf raises on one leg 1 set, 10 repetitions
Sit-ups with bent knees 1 set, 10 repetitions
Notes:
Prior to the faliure set i did one warmup set using 50% of the weights used to absolute faliure. I wanted to throw up during squatting after the 12th rep till the 20th. finished the whole workout in 30 mins and i was done , pumped and looking huge
Sorry I am really, really late to this journey dyskee.
Looks like you are putting in some amazing work. What is your weight at now?
-Rob
No problem buddy :D standing thick and proud at 76kg right now
Pizzalamp
09-21-09, 7:05 am
on point...simply put...u are on point
with ya weight...im sorry...but do u know what it is in pounds??? im not familar w kg!!!
on point...simply put...u are on point
with ya weight...im sorry...but do u know what it is in pounds??? im not familar w kg!!!
thanks bro my weight is 168lbs so its pretty good.
if u like i could post my weights in lbs too just tell me.
First day of my new power lifting training yayyyyyyyyyyyyyyyyyyy
Day 1:
BB back squat 80kgX5, 90kgX5,5,5,5
BB bench press 60kgX5, 80kgX5, 90kgX5,5,5
Deadlift 60kgX5, 100kgX5, 120kgX5,5,5
Notes:
left the gym feeling energized, next time deads and squats will be upped.
Pizzalamp
09-24-09, 7:27 am
thanks bro my weight is 168lbs so its pretty good.
if u like i could post my weights in lbs too just tell me.cool
and good luck w the new routine
Day 2:
BB front squats 50kgX5,5, 60kgX5,5,5
BB incline bench press 60kgX5, 80kgX5,5,5,5
Power cleans 40kgX5, 50kgX5, 55kgX5,5,5
Notes:
Front squats are really hard i couldn't imagine that I'd be that weak, I was using like half of my normal poundage and i was killed, plus it hurt my delts. Started incline pressing with a bar after a 3 week lay off which felt nice. Lastly, for power cleans i could have gotten 60kg or even 65kg easily but i hurt my wrists in the 3rd set so iam buying wrist straps.
cool
and good luck w the new routine
thnx buddy
Day 3:
Pullups: BwX5, Bw+10kgX5,5,5,5,5
Dips: BwX5. Bw+10kgX5,5,5,5,5
Snatches: 25kgX5, 30kgX5, 40kgX5,5,5
Notes:
next time all weights up. Loved the snatches and loved the people strange stares even more
Day 1:
BB front squats 50kgX5, 55kgX5, 60kgX5, 70kgX5,5
BB incline bench press 60kgX5, 80kgX5,5,5,5
Power cleans 40kgX5, 50kgX5, 60kgX5,5,5
Notes:
feeling better and noticibly leaner from all the squash i have been playing last week . i switched the order of the days because the meet is on friday and i didn't want to deadlift or bench today
Got 3rd place at my first meet will post pics :D
Day 1:
BB back squat 80kgX5, 90kgX5,5, 95X4,3
BB bench press 60kgX5, 80kgX5, 90kgX3,3,3
BB rows 60kgX5, 70kgX5,5,5,5
Notes:
Squats upped will work on it till i get all 5's then will add weight. Regressing in the BP so its time i let it go for a while next time Db presses. Did bb rows as i don't do deads 2 weeks in a row.
Day 2:
Pullups: BwX5, Bw+10kgX5,5,5,5,5
Dips: BwX5. Bw+10kgX5,5,5, Bw+12kgX5,5
Snatches:30kgX5, 40kgX5,5,5,5
Notes:
refreshing
rob_in_korea
10-07-09, 5:07 am
Outstanding workouts dyskee and congrats on the meet. Can't wait to see the pics.
-Rob
Outstanding workouts dyskee and congrats on the meet. Can't wait to see the pics.
-Rob
thnx rob will post as soon as i get them
Day 3:
BB front squats 40kgX5, 50kgX5, 60kgX5, 70kgX5, 75kgX5 PR
BB incline bench press 60kgX5, 80kgX5, 90X5, 95X5,5
Power cleans 40kgX5, 50kgX5, 60kgX5,5,5
Best Cardio Ever 2km run
Notes:
And he's back found my groove on inclines today although i was shot from university. but i was properly rewarded at the end when the girl i like called and asked if i wanted to go for a jog
Day 1:
BB back squat 80kgX5, 90kgX5,5, 100X4,3
DB bench press 25kgX5, 30kgX5, 35kgX5,4,4
Deadlifts 60kgX5, 100kgX5, 120kgX5,4,4
Notes:
Switched to Db presses and iam stronger next time iam hoisting a pair of 40's or maybe 42's.
Pizzalamp
10-12-09, 7:08 am
congrats on the meet!
congrats on the meet!
thnx grant :D i'll post pics now
Day 2:
Dips: BwX5, Bw+10kgX5, Bw+12kgX5, Bw+15kgX5, Bw+17kgX5,3
Pullups: BwX5, Bw+10kgX5,5,5, Bw+12kgX5,5
Snatches:30kgX5, 40kgX5,5,5,5
Standing presses: 40kgX5, 50kgX5, 55kgX3
Notes:
Top workout, added standing presses.
http://i228.photobucket.com/albums/ee170/dyskee/DSC01497.jpg
http://i228.photobucket.com/albums/ee170/dyskee/DSC01495.jpg
http://i228.photobucket.com/albums/ee170/dyskee/DSC01487.jpg
http://i228.photobucket.com/albums/ee170/dyskee/DSC01483.jpg
Day 1:
A1) BB squat 40kgX3, 60kgX3, 80kgX3, 90kgX3, 100kgX3,3
A2) Chins BwX3, Bw+10kgX3,3, Bw+12X3, Bw+15X3,3
B1) Db decline press 20kgX3, 27kgX3, 30kgX3, 35kgX3, 40kgX3,3 PR
B2) Deadlifts 60kgX3, 100kgX3, 110kgX3, 120kgX3, 130kgX3,3
C1) Db side bends 20kgX3, 30kgX3, 35kgX3, 40kgX3,3,3
C2) BB calf raises 60kgXf, 80kgXf,f,f,f,f
Notes:
My joints took a beating from the 5X5 so iam alternating 3's and next time will be 20+ reps, need to work on my endurance and cardio for the next rowing contest, hence the supersets
Day2:
A1) BB military press 30kgX24, 25kgX24
A2) DB lunges 10kgX24,24
B1) Dips BwX24,24
B2) BB reverse rows 40kgX24, 50kgX24
C1) Cable curls 60lbsX24,24
C2) DB laterals 5kgX24,24
Notes:
You think high rep work is easy?? try this i puked twice and faded out after the workout for a while oh and i rest paused some stuff too .
Pizzalamp
10-24-09, 10:07 am
Day2:
A1) BB military press 30kgX24, 25kgX24
A2) DB lunges 10kgX24,24
B1) Dips BwX24,24
B2) BB reverse rows 40kgX24, 50kgX24
C1) Cable curls 60lbsX24,24
C2) DB laterals 5kgX24,24
Notes:
You think high rep work is easy?? try this i puked twice and faded out after the workout for a while oh and i rest paused some stuff too .
high reps r def not easy!! good work d!!!
Day 1:
A1) BB squat 40kgX3, 60kgX3, 80kgX3, 90kgX3, 100kgX3,3
A2) Chins BwX3, Bw+10kgX3,3, Bw+15X3,3, Bw+20kgX3 PR
B1) Db decline press 20kgX3, 27kgX3, 30kgX3, 35kgX3, 40kgX3, 42kgX3 PR
B2) Deadlifts 60kgX3, 100kgX3, 110kgX3, 120kgX3, 130kgX3,3
C1) Db side bends 20kgX3, 30kgX3, 35kgX3, 40kgX3,3,3
C2) BB calf raises 60kgXf, 90kgXf,f,f,f,f
Notes:
Lot's of PR's today, i really like waterbury's workouts , after this one ends in a couple of weeks i'll start crossfitting because A) i can do it at home, uni gym or anywhere because i don't have time and B) because i think its gonna help in my preparation for the next rowing contest
high reps r def not easy!! good work d!!!
thnx buddy , they're nauseating
Day2:
A1) BB military press 25kgX24, 30kgX24
A2) DB lunges 10kgX24,24
B1) Dips BwX24,24
B2) BB reverse rows 50kgX24, 60kgX24 PR
C1) Cable curls 70lbsX24, 80lbsX24 PR
C2) DB laterals 5kgX24,24
Notes:
Very nauseating, had to wait 15 mins lying on a bench before hydrating and attempting cardio. I am currently doing 25 mins of cardio after workouts and whenever i can because in 2 weeks time i am organizing a Halloween party to fund raise for this year's Model United Nations that i am a part of and i am thinking of wearing a pimp costume to show off a little
Day3:
A) Box squats 70kgX8, 100kgX8, 110kgX6 PR
B) Db incline press 25kgX8, 30kgX8,8
C) T-bar rows 30kgX8, 50kgX8, 70kgX8
Cardio: bear complex 4 times
Notes:
Quick workout done in uni's gym, very happy with the box squat progress.
Getting thick here are my progress pics:
http://i228.photobucket.com/albums/ee170/dyskee/DSC00214.jpg
http://i228.photobucket.com/albums/ee170/dyskee/DSC00217.jpg
http://i228.photobucket.com/albums/ee170/dyskee/DSC00218.jpg
http://i228.photobucket.com/albums/ee170/dyskee/DSC00219.jpg
http://i228.photobucket.com/albums/ee170/dyskee/DSC00221.jpg
http://i228.photobucket.com/albums/ee170/dyskee/DSC00216.jpg
http://i228.photobucket.com/albums/ee170/dyskee/DSC00215.jpg
Day 1:
A1) HS squat 40kgX3, 80kgX3, 100kgX3, 120kgX3, 140kgX3,3
A2) Chins BwX3, Bw+10kgX3,3, Bw+15X3,3, Bw+20kgX3 PR
B1) HS decline press 60kgX3, 80kgX3, 90kgX3, 100kgX3,3,3
B2) HS 1 arm rows 20kgX3, 40kgX3, 50kgX3, 60kgX3,3,3
C1) Db side bends 20kgX3, 30kgX3, 35kgX3, 40kgX3,3,3
C2) BB calf raises 60kgXf, 90kgXf,f,f,f,f
Notes:
Last day at golds and i wanted to try the Hammer strength machines, they are awesomeeeeeeeeeeeeeeee. i lifted weights i couldn't think i'd lift.
Day3:
A) Box squats 70kgX8, 100kgX8, 110kgX6
B) Db incline press 25kgX8, 30kgX8,8
C) T-bar rows 30kgX8, 50kgX8, 70kgX8
Notes:
Quick workout done in uni's gym, very happy with the box squat progress. last workout of chad waterbury now its either crossfit for a while or DC training , will think it over the weekend. Missed day 2 due to projects and stuff
AM training
for every minute do repetitions of pull ups equivalent to the number of minutes until form gets sloppy.
i did 1,2,3,4,5,6,7,8,9,10,11 then i got tired so i went back down 10,9,8,7,6,5,4,3,2,1
PM workout
Pushups same as the pullups.
1,2,3,4,5,6,7,8,9,10,11,1 2,13,14,15,16,17,16,15,14 ,13,12,11,10,9,8,7,6,5,4, 3,2,1
Cardio 35mins
AM training:
A1)Deadlift 1.5Xbw
A2)BB bench press bw
A3)BB squats 0.75Xbw
10,9,8,7,6,5,4,3,2,1 reps circuit style
for me that was:
Deadlift 110kg
Bench press 75kg
squats 60kg
Todays workout:
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Today's workout:
BB clean and jerk
40kgX1, 50kgX1, 55kgX1, 60kgX1, 65kgX1 PR, 70kgX1,1 PR
Pizzalamp
11-14-09, 9:58 am
intense past few workouts in here...niiiiice
intense past few workouts in here...niiiiice
going crossfit for a while and tbh iam enjoying it
Today's workout:
Five rounds for time of:
95 pound Push-jerk, 10 reps
10 L pull-ups
2 rounds of DJ complex:
Row x 8
Clean x 8
Front squat x 8
Military press x 8
Back squat x 8
Good mornings x 8
Notes:
huffin and puffin
Today's workout:
"Angie"
For time:
100 Pull-ups * did only 80
100 Push-ups
100 Sit-ups
100 Squats
Notes:
supersetted pullups and pushups, varied the pushups some were regular some incline some decline some between chairs. Supersetted squats and situps, weight is up 6lbs while iam noticeably leaner !!!
Today:
Sprained my ankle and wanted to squat today but couldn't so
50 pushups ss 50 pullups
Today's workout:
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
done in 5:30 mins and i still had some gas so i did yesterday's workout
"Elizabeth"
21-15-9 reps of:
Clean 95 pounds
Ring dips
total 11 mins
Today's workout:
Deadlifts 60kgX1, 100kgX1, 120kgX1, 140kgX1, 150kgX1, 160kgX1,1
Dan john complex:
2 rounds
Row x 8
Clean x 8
Front squat x 8
Military press x 8
Back squat x 8
Good mornings x 8
Today's workout:
15 Handstand push-ups
400 meter Run
15 Weighted pull-ups
12 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Notes:
Done in 15 mins, getting better
Today's workout:
for 15 mins do as many rounds:
Bw X squats 15 reps
Burpees 10 reps
did 4 rounds and was dead
Pizzalamp
11-23-09, 4:40 pm
good job d
hows the ankle
good job d
hows the ankle
better i was able to squat 75kgX15 so i think thats good :D
Today's workout:
BB mil press 40kgX1, 50kgX1, 55kgX1, 60kgX1,1
BB push press 50kgX3, 55kgX3, 60kgX3,3,3
BB push jerk 50kgX5,5,5,5,5
Pizzalamp
11-25-09, 7:45 pm
thats good its doing better
another good workout d
thats good its doing better
another good workout d
thnx bro :D
Today's workout:
400m walking lunge
Notes:
dying right now
Today's workout:
Deck of cards workout
Spades: pull ups
Hearts: push ups
Clubs: leg raises
Diamonds: clean, squat and push press 95lbs.
Notes:
44 cards then threw up
Today's workout:
15 one arm db snatches right arm 15kg
10 pullups
15 one arm db snatches left arm 15kg
10 pullups
12 one arm db snatches right arm 15kg
5 pullups
12 one arm db snatches left arm 15kg
5 pullups
9 one arm db snatches right arm 15kg
3 pullups
9 one arm db snatches right arm 15kg
3 pullups
Notes:
smoked
rob_in_korea
11-30-09, 6:49 am
Those are some intense workouts dyskee. Glad to hear to your ankle is doing better.
-Rob
Those are some intense workouts dyskee. Glad to hear to your ankle is doing better.
-Rob
thnx rob :D
Today's workout:
Db incline press 15kgX10, 20kgX9, 22kgX8, 27kgX7, 30kgX6, 32kgX5,4,3,2,1
BB Snatch deadlift 60kgX5, 80kgX5, 100kgX5,5,5
Cable rows 120lbsX12, 150lbsX12, 180lbsX12,12
Notes:
nice pump all over, and i am surprised iam still strong.
Pizzalamp
11-30-09, 6:36 pm
all over pumps are always fun!
all over pumps are always fun!
for sure man
Today's workout:
BB squat 40kgX3, 60kgX3, 80kgX3, 90kgX3, 100kgX3, 110kgX3
BB bench press 40kgX3, 60kgX3, 80kgX3, 90kgX3, 100kgX3
BB romanian deadlift 40kgX3, 60kgX3, 80kgX3,3,3
Notes:
I was amazed since i haven't bench pressed for a month now and all my chest workouts consisted of push ups and dips, also i pr'd on the squats with the reps being ATG
Built like a badass week 1
Upper (bench press emphasis):
1)Flat BB press 75kgX8, 80kgX6, 85kgX4
2)Flat Db press 20kgX15,12
3a) Cable wide grip rows 140lbsX15, 160lbsX15, 170lbsX15, 180lbsX15
3b) Cable tricep pushdowns 70lbsX15, 90lbsX15, 100lbsX15,15
4a) DB Shrugs with holds 22kgX15,15,15,15
4b) Db side laterals 8kgX15,15,15,15
finisher:
Complex( deadlift, bb rows, bb clean, pushpress,squat) 30kgX10, 40kgX10
Notes:
Awesome pump , finished in 28 mins so cardio is good. and i am looking forward to the weekly challenges aka finishers.
rob_in_korea
12-06-09, 10:56 am
Solid workouts dyskee. That finisher looks crazy.
-Rob
Pizzalamp
12-06-09, 7:35 pm
good workout d
i like the title!
Solid workouts dyskee. That finisher looks crazy.
-Rob
thnx rob :D its a bitch u have to try it
good workout d
i like the title!
thnx bro its joe defranco's new book :D i can send it to u if u want.
Built like a badass week 1
Lower (Squat emphasis):
1)Db squat jumps 5kgX6,6,6,6
2)BB Squat 80kgX8, 90kgX6, 95kgX4
3)Leg press 225lbsX15, 315lbsX15
4a) Back extensions 10kgX15,15, 20kgX15
4b) Twists 20,20,20
finisher:
1 mile run 12 mins
Notes:
the 315lbs leg press had my lungs screaming.
Built like a badass week 1
Upper (Chins emphasis):
1)Chins 22 total reps
2a)Front Pull downs 100lbsX20, 15
2b)Standing Db mil press 10kgX20, 15kgX15
3a)Rolling triceps extensions 5kgX8, 10kgX8, 15kgX8,8
3b)Db hammer curls 15kgX8, 17kgX8,8,6
4)Core circuit (2 rounds):
toe touchers 20reps
bicycle crunches 30 reps
plank 30 sec
finisher:
100 pushups 4 mins
Notes:
the finisher was awesome , next time i have to do it in even less time. And the rolling tricep extension is nice here's a link: http://www.youtube.com/watch?v=rD5Mz2262fU
Built like a badass week 1
Upper (bench press emphasis):
1)Flat BB press 80kgX7, 85kgX5, 90kgX3
2)Flat Db press 20kgX15,13
3a) Cable wide grip rows 140lbsX12, 160lbsX12, 180lbsX12, 190lbsX12
3b) Cable tricep pushdowns 80lbsX12, 100lbsX12, 110lbsX12,12
4a) DB Shrugs with holds 22kgX12, 27kgX12, 30kgX12
4b) Db side laterals 8kgX12,12, 10kgX12
finisher:
Complex( deadlift, bb rows, bb clean, pushpress,squat) 40kgX10, 40kgX10, 40kgX10
Notes:
I was dying at the complexes today, my lungs were on fire.
Pizzalamp
12-14-09, 7:51 pm
sick complexes!
sick complexes!
thnx man , i wanted to throw up.
Built like a badass week 1
Lower (Squat emphasis):
1)Db squat jumps 10kgX6,6,6,6
2)BB Squat 85kgX7, 92.5kgX5, 97.5kgX3
3)Leg press 225lbsX15, 315lbsX15
4a) Back extensions 10kgX12, 20kgX12,12
4b) Twists15,15,15
finisher:
1 mile run 10 mins
Notes:
painful
Built like a badass week 2
Upper (Chins emphasis):
1)Chins 22 total reps
2a)Front Pull downs 110lbsX20, 15
2b)Standing Db mil press 12kgX20, 15kgX20
3a)Rolling triceps extensions 10kgX8, 12kgX8,8,8,8
3b)Db hammer curls 15kgX8, 17kgX8,8,8,7
4)Core circuit (2 rounds):
toe touchers 20reps
bicycle crunches 30 reps
plank 30 sec
finisher:
100 pushups 3.5 mins
Notes:
i was so pumpeddddddddddddd
Built like a bad ass week 3
Upper (bench press emphasis):
1)Flat BB press 82.5kgX6, 87.5kgX4, 95kgX5 **
2)Incline Db press 17kgX18,14
3a) Db rows 25kgX10, 30kgX10, 35kgX10,10
3b) Rope tricep pushdowns 70lbsX10, 900lbsX10, 100lbsX10,10
4a) BB Shrugs with holds 60kgX10, 80kgX10, 100kgX10
4b) Db incline rear laterals 5kgX10, 8kgX10,10
finisher:
Complex( deadlift, bb rows, bb clean, pushpress,squat) 30kgX10, 35kgX10, 40kgX10, F
Notes:
** for the bench press i was supposed to do 2 or more so i was able to grunt out 5 reps which was surprising since i worked out at 6 am in the cold and i only ate an orange !!!, for the complex i was supposed to do 4 sets but after the 3rd i was shivering and sweating so bad that i called it a day, seriously couldn't do more
Built like a bad ass week 3
Lower (Squat emphasis):
1)BB Squat 90kgX6, 95kgX4, 102.5kgX2
1)Bulgarian split squat jumps BWX5,5,5,5
3a) Leg curls 25kgX15,15,15,15
3b) Weighed eagle sit ups 10kgX15,15,15,15
4)Db lunges 10kgX45 seconds, 12kgX45 seconds
finisher:
1 mile run 9.50 mins
Notes:
the 45 seconds lunges are muscle searing , pain inducing suckers !!!
Built like a bad ass week 3
Upper (Chins emphasis):
1)Chins 24 total reps
2a)Front V- Pull downs 90lbsX20, 110lbsX15
2b)Standing Db neutral press 12kgX20, 15kgX15
3)Cable rear delt raises 10lbsX10, 20lbsX10,10,10
4)Db run the rack curls 17kgX5, 15kgX5, 12kgX5, 10kgX5, 8kgX3 (1 set only)
5)Core circuit (2 rounds):
sprinter crunches 15 reps
V-ups 15 reps
toe touchers 20reps
hip thrusts 15 reps
finisher:
100 pushups 5 mins
Notes:
took 5 mins because i had to answer the phone twice!!!!!!!!!!!!
Pizzalamp
12-24-09, 7:19 am
excellent workout D
vry good job on pushups
excellent workout D
vry good job on pushups
thnx grant :D
Built like a bad ass week 4
Upper (bench press emphasis):
1)Flat BB press 85kgX5, 90kgX3, 100kgX2 **
2)Incline Db press 17kgX18,15
3a) Db rows 25kgX8, 30kgX8, 35kgX8, 40kgX8
3b) Rope tricep pushdowns 70lbsX10, 90lbsX10, 100lbsX10,10
4a) BB Shrugs with holds 60kgX8, 100kgX8, 100kgX8
4b) Db incline rear laterals 5kgX10, 8kgX10,10
finisher:
Complex( deadlift, bb rows, bb clean, pushpress,squat) 30kgX10, 35kgX10, 35kgX10, F
Notes:
** for the bench press i was supposed to do 1 or more so i was able to push out 2 reps. for the complex i was supposed to do 4 sets but after the 3rd set i was really out of gas
Built like a bad ass week 4
Upper (Chins emphasis):
1)Chins 26 total reps
2a)Front V- Pull downs 100lbsX20, 120lbsX15
2b)Standing Db neutral press 15kgX20, 17kgX15
3)Cable rear delt raises 10lbsX10, 20lbsX10,10,10
4)Db run the rack curls 17kgX5, 15kgX5, 12kgX5, 10kgX5, 8kgX3 (1 set only)
5)Core circuit (2 rounds):
sprinter crunches 15 reps
V-ups 15 reps
toe touchers 20reps
hip thrusts 15 reps
finisher:
Bw complex (3 rounds)
Mountain climbers 30 reps
Pushups 20 reps
groiners 10 reps
burpees 5 reps
Notes:
the complex kicked my behind. Good way to start the new year.
Last week was de-load week so nothing to write home about about, this is the start of week 6
Built like a bad ass week 6
Upper (bench press emphasis):
1)Flat BB press 77.5kgX8, 82.5kgX6, 87.5kgX4
2) Alternate Offset medball pushups 6,6
3a) Cable D-rows 140lbsX12, 170lbsX12, 190lbsX12
3b) Machine tricep ext. 15kgX12, 20kgX12,12
4a) Face pulls 70lbsX12, 80lbskgX12,12
4b) E-Z preacher curls 30kgX12,12,12
Finisher:
Db Complex( Squat, Swings, unilateral curl and press, jump squat) 10kgkgX7,8,9
Notes:
PUMP, i was missing it though i felt run down at the start of the workout. The complex was fun. Till now i have added 15 lbs to my frame since my start of the bulk i am hoping for 15-25 more by then end of my bulk in 12 weeks so that i would be at 200lbs and then cut back to a solid 180 lbs.
Built like a bad ass week 6
Lower (Squat emphasis):
1) Kneeling jumps BWX5,5,5,5
2)BB Squat 82.5kgX8, 90kgX6, 95kgX4
3a) Supine hip thrusts 3X12
3b) Plank 3X30 secs
4)Db elevated lunges 12kgX10,10
finisher:
Tabata cyclying
Notes:
I have wiered pain in my upper quad, will put some cream on it.
Pizzalamp
01-13-10, 7:14 am
careful w the upper quad pain
careful w the upper quad pain
ya i tried deadlifting today and it hurt so i'll rest it up.
Built like a bad ass week 6
Upper (Chins emphasis):
1)Chins 24 total reps
2) Rest pause, 3 second eccentric lat pull downs 60kgX12,6,3
3) Standing modified arnold press 10kgX10, 15kgX10,10
4) Black burns 2 sets
5)BB curls 40kgX15, 50kgX15,12
5)Core circuit (2 rounds):
sprinter crunches 15 reps
V-ups 15 reps
toe touchers 20reps
hip thrusts 15 reps
finisher:
Bw complex (3 rounds)
Mountain climbers 30 reps
Pushups 20 reps
groiners 10 reps
burpees 5 reps
Notes:
Some new and awesome excercises
Well since i went through a strength phase now is the time for a hypertrophy phase but i'll still be benching and squatting according to Defranco's formulas.
Frank Zane's 3 way split:
Day 1-Chest, Shoulders, Triceps
BB flat bench 75kgX7, 80kgX5, 90kgX5
30 degree incline db press 15kgX12, 22kgX8,8
Peck deck 40kgX12, 45kgX12,12
Dumbbell pullover 15kgX12, 20kgX12,12
BB mil press 30kgX12, 40kgX10, 50kgX6
Machine side raise 30lbsX15, 40lbsX15, 50lbsX12,12
Close grip bench press 40kgX12, 50kgX12,12
One arm dumbbell extension 10kgX8,8
Press down 80lbsX12, 90lbsX12, 100lbsX10