View Full Version : At the end of pain is success.
vehemence
11-07-11, 5:08 pm
Yo Forvm.
Long time lurker here. though id join the fun and start posting a thread. to help me keep track of my progress.
Been lifting since about may 2010. and im hooked to say the least.
My goal is to one day posses a physique that im proud of, thats been earned from hours and hours of beating the shit out of myself. and i do think im on the right path!
Today i hit legs hard:
Squat: 5x135, 5x135, 5x225, 5x225, 5x242, 5x295, 5x308, 3x330, 2x375, 8x265, 8x265.
Leg extensions: 5 sets of 12, increased wight each set by about 15lbs.
Leg curl: 5 sets of 10, increased weight each set by about 10lbs.
All in all it took about 1 hour. i was hovering over the trash can. trying to hold back my lunch. and it seems i succeeded to do so.
i could barely walk to my car after the session, spent a good 20 min in the drivers seat trying to gag down a shake and not letting it end up in my lap.
Damn it felt good!
vehemence
11-08-11, 12:23 am
So this is what my daily routine looks like (More or less):
05:50am wake up and take a 30g whey shake
07:00am: 6 eggs and porridge with a can of redbull or something along those lines.
10:00am 50g protein blend shake
12:00am: usually 12oz of salmon, rice and broccoli. (sometimes varied with steak instead)
3pm: 50g blended whey shake
6pm: usually some chicken or white fish with a small portion of rice and some veggies.
9pm: about 1lbs of quark.
10:30pm some bcaa+eaa before bed.
If i work out, ill have a shake with a pwo, bcaa+eaa at 5pm. and the 6pm meal is postponed untill 7pm. the rest remains the same.
Weekends look diffrent since im usually at my girlfriends place. i tend to eat less frequent but larger meals.
It seems to be working, but i think ill need to lower the carbs within the next few months to drop some bodyfat.
So this is what my daily routine looks like (More or less):
05:50am wake up and take a 30g whey shake
07:00am: 6 eggs and porridge with a can of redbull or something along those lines.
10:00am 50g protein blend shake
12:00am: usually 12oz of salmon, rice and broccoli. (sometimes varied with steak instead)
3pm: 50g blended whey shake
6pm: usually some chicken or white fish with a small portion of rice and some veggies.
9pm: about 1lbs of quark.
10:30pm some bcaa+eaa before bed.
If i work out, ill have a shake with a pwo, bcaa+eaa at 5pm. and the 6pm meal is postponed untill 7pm. the rest remains the same.
Weekends look diffrent since im usually at my girlfriends place. i tend to eat less frequent but larger meals.
It seems to be working, but i think ill need to lower the carbs within the next few months to drop some bodyfat.
Get more of those healthy fats in but your on your way with the salmon. Good job
deanna7272
11-08-11, 12:39 am
Welcome and glad to see that ya took the step to finally post... Goals are within reach if you're willing to stretch beyond your limits!! Keep reaching!!
vehemence
11-08-11, 12:42 am
Get more of those healthy fats in but your on your way with the salmon. Good job
I take omega 3 here and there, but i should probably add some nuts in the mix.
Thanks for stopping by!
Welcome and glad to see that ya took the step to finally post... Goals are within reach if you're willing to stretch beyond your limits!! Keep reaching!!
Thank you. i am intending on setting some sort of a PR each session. no matter what it is.
C.Coronato
11-08-11, 2:28 pm
Welcome my man! D and Wycked are two great people to learn from.
vehemence
11-09-11, 2:27 pm
Welcome my man! D and Wycked are two great people to learn from.
Thanks!
vehemence
11-09-11, 2:31 pm
Did some chest today, with some accidental triceps.
Benchpress:
5x120
5x120
5x135
5x200
5x242
1x265
1x295
4x315
19x225 personal record reps wise!
Incline dumbell press:
8x95
7x100
6x100
Superset pec dec with pullover
4 sets of 12 reps on each
tricep pushdown: 5 sets of 10 to 6 reps, cant remember the weights.
Good session today considering i felt ill for most of the afternoon. but everything cleared up once the weighs got smashed for a while.
Now its time for some food and the newest episode of Walking Dead!
Cellardweller
11-09-11, 7:36 pm
Found ya! Looking strong. Diet looks pretty good too. That squat session made my quads hurt just reading it.
vehemence
11-10-11, 2:25 pm
Found ya! Looking strong. Diet looks pretty good too. That squat session made my quads hurt just reading it.
Thanks!
Todays session:
Deadlift (rehabilitation) 10x120, 10x120, 10x225, 10x225, 10x225, 10x265, 10x265.
Pullthroughs: 4 sets of 8.
machine rows (medium grip): 8x135, 8x185, 8x200, 8x200, 8x200.
wide grip pulldown: 4 sets of 10, a bunch of plates on the stack.
Dumbell rows: 10x105, 12x105.
Bicep curls 3x10
21s 2 sets
pretty good all in all.
vehemence
11-14-11, 2:43 pm
Legs!
Squat:
3x135
3x135
3x200
3x242
3x265
3x295
3x315
3x355
1x385
1x405
Superset: 8xsquat, 8xlegpress, 8xhacksquat, 8xleg extension.
Superset: 8xsquat, 8xlegpress, 8xhacksquat, 8xleg extension.
Superset: 8xsquat, 8xlegpress, 8xhacksquat, 8xleg extension.
Superset: 8xsquat, 8xlegpress, 8xhacksquat, 8xleg extension.
6 sets of leg curls
i was shot to shit after those 4 rotations. was phasing in and out from throwing up and staying focused on the task at hand. after the session i almost passed out in the car. damn good session!
vehemence
11-16-11, 2:12 pm
Chest and tris
Benchpress:
5x115
5x115
5x185
5x185
5x225
5x265
5x265
5x265
5x265
5x265
5x265
5x265
5x265
Incline benchpress:
3x8x175
Pecdec 3 sets
8 sets of triceps mixture.
vehemence
11-22-11, 2:20 pm
Rehab session:
box squat 6 sets of 8 225lbs.
hacksquat 4 sets
legpress 4 sets 500lbs
zubda345
11-22-11, 3:35 pm
Hello and welcome bro... u got nice numbers and a solid diet there (the reason of ur nice numbers) i hope it gets better day by day... i'll like to keep in touch while i can. Good luck bro.
vehemence
11-23-11, 2:42 pm
Hello and welcome bro... u got nice numbers and a solid diet there (the reason of ur nice numbers) i hope it gets better day by day... i'll like to keep in touch while i can. Good luck bro.
thank you!
this is a really nice forum, i do mostly lurk since i dont feel i have enough experience to comment on others training or dieting. :)
thanks again for the dropping by.
vehemence
11-23-11, 2:45 pm
ME bench:
Pause bench against double looped minibands:
3x135
3x155
3x175
3x195
3x225
1x242
1x250
1x265
Floorpress: 3x8x200lbs
pecdec 3 sets of 10
triceps: 6 sets in total.
20lbs PR in the band bench. felt good!
zubda345
11-24-11, 5:53 am
thank you!
this is a really nice forum, i do mostly lurk since i dont feel i have enough experience to comment on others training or dieting. :)
thanks again for the dropping by.
No problem Brother... I always feel good to know new people... :)
ME bench:
Pause bench against double looped minibands:
3x135
3x155
3x175
3x195
3x225
1x242
1x250
1x265
Floorpress: 3x8x200lbs
pecdec 3 sets of 10
triceps: 6 sets in total.
20lbs PR in the band bench. felt good!
Once again nice numbers... The max weight I have benched is 185lbs...
vehemence
11-24-11, 2:26 pm
No problem Brother... I always feel good to know new people... :)
Once again nice numbers... The max weight I have benched is 185lbs...
Thank you, my best bench is 365lbs.
Benching with bands builds alot of speed since they add about 90lbs on the lockout, so the actual weight locked out should be about 355 for that last set i did.
Give em a try, they give you a hell of a workout. :)
How goes the battle bro! I see your training hard and those weights are steadily increasing. How u feeling?
zubda345
11-25-11, 2:28 pm
Thank you, my best bench is 365lbs.
Benching with bands builds alot of speed since they add about 90lbs on the lockout, so the actual weight locked out should be about 355 for that last set i did.
Give em a try, they give you a hell of a workout. :) what bands are u talking about?? Benxhing bands?? If yes i m preety sure that i wont b able to find them in any sports store prolly 95% of sports shop deals wont even know what they are lol
How goes the battle bro! I see your training hard and those weights are steadily increasing. How u feeling? i m pretty sure he's feeling motivated and better than ever.. hope to hear it from himself
vehemence
11-27-11, 12:44 pm
what bands are u talking about?? Benxhing bands?? If yes i m preety sure that i wont b able to find them in any sports store prolly 95% of sports shop deals wont even know what they are lol
i m pretty sure he's feeling motivated and better than ever.. hope to hear it from himself
http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=114&pid=247
Thanks for stopping by, i am motivated. and i am shooting for that 440lbs bench within a couple of years. :)
Thanks again.
vehemence
11-27-11, 12:51 pm
Light rehab session:
Good morning squats: 5 sets of 8.
Dimmel deadlifts: 3 sets of 20
Elevated snatch grip deadlifts: 6 sets of 6
Pulldowns: 4 sets of 8
Machine rows: 4 sets of 8
Kroc rows: 3 sets of 15 95lbs
biceps: 6 sets of misc curls
vehemence
11-27-11, 12:54 pm
How goes the battle bro! I see your training hard and those weights are steadily increasing. How u feeling?
Im feeling good, im planning on shedding some fat to drop down a weight class over the next few months or so, and im also planning on hitting some new prs as soon as my hamstrings heal up nicely.
Thank you for dropping by.
vehemence
11-29-11, 3:46 pm
ME squat/deadlift
Zercher box squat(no belt):
3x110lbs
3x175lbs
3x225lbs
3x242lbs
3x265lbs
3x285lbs
1x308lbs
1x330lbs
1x352lbs
1x375lbs
Sumodeadlift (rehab):
5x5x225lbs explosive
Seated goodmornings: 4x8 strict rehab
Legpress: 3x10 480lbs
zubda345
11-30-11, 1:25 pm
Those bands are realllly hard to find here bro..
Keep it going bro. U'll surely get to 440...
vehemence
11-30-11, 3:00 pm
Those bands are realllly hard to find here bro..
Keep it going bro. U'll surely get to 440...
Thanks man.
vehemence
11-30-11, 3:05 pm
ME bench:
3x135
3x155
3x176
3x200
3x225
3x242
3x265
1x286
1x308
Titan super ram:
1x308
1x330
1x352
1x385 PR
Incline bench: 3x8 some random weights.
Pecdec: 4x8 some plates
Pushdown: 3x8x165lbs
Rolling tricep extension: 35lbs dumbbells
dips on a bench + 35lbs 3 sets of 10
Upright rows: 3 sets of 10.
zubda345
12-04-11, 1:12 pm
ME bench:
3x135
3x155
3x176
3x200
3x225
3x242
3x265
1x286
1x308
Titan super ram:
1x308
1x330
1x352
1x385 PR
Incline bench: 3x8 some random weights.
Pecdec: 4x8 some plates
Pushdown: 3x8x165lbs
Rolling tricep extension: 35lbs dumbbells
dips on a bench + 35lbs 3 sets of 10
Upright rows: 3 sets of 10.
Nice.... What's a titan super ram and what is it for?
vehemence
12-04-11, 2:35 pm
Nice.... What's a titan super ram and what is it for?
http://www.liftinglarge.com/titanram.aspx
Dave TapouT
12-04-11, 4:25 pm
Liking the numbers.. I'll be followin ya. keep the war goin on!
vehemence
12-05-11, 2:53 pm
Liking the numbers.. I'll be followin ya. keep the war goin on!
Thank you! i sure will.
Todays session:
Squats (no belt):
3x135lbs
3x135lbs
3x200lbs
3x200lbs
3x265lbs
3x285lbs
3x308lbs
1x330lbs
1x352lbs
1x375lbs
1x396lbs
1x420lbs Meh, felt heavy.
5x265lbs
5x265lbs
5x265lbs
Legpress: 5 sets of 8
Out the door.
zubda345
12-06-11, 6:27 am
http://www.liftinglarge.com/titanram.aspx
ohh I c. Lifting aids... Great man. keep it up
vehemence
12-06-11, 12:37 pm
ohh I c. Lifting aids... Great man. keep it up
Yepp, excellent way to overload your triceps. give it a try.
zubda345
12-07-11, 1:00 pm
Yepp, excellent way to overload your triceps. give it a try.
I surely will, I am able to find and afford them
vehemence
12-07-11, 2:17 pm
ME Bench.
Raw foamboard press:
3x110lbs
3x135lbs
3x176lbs
3x220lbs
3x242lbs
3x265lbs
3x308lbs
3x330lbs
1x352lbs
1x375lbs
1x396lbs PR
Fry dumbbell presses:
3x8x75lbs
Jm presses: 3x8x90lbs
rtr: 3x8x38lbs
upright rows: 3x8x100lbs
zubda345
12-08-11, 2:49 pm
Keep on pounding those PRs man.
vehemence
12-08-11, 3:19 pm
Keep on pounding those PRs man.
Thank you! i will!
Todays session:
Deadlifts rehab:
5 sets of 3 265 pounds.
lats: 10-12 sets of 8, diffrent movements.
abs: 3 sets
pullthroughs: 2x10
lame-o session. will prob redo it tomorrow.
vehemence
12-12-11, 3:30 pm
Rehab session.
Silver dollar deadlift: 3x10x330lbs explosive.
boxsquat: 3x10x225lbs
legpress: 4x8x500lbs
45 degree backraise + 40lbs dumbell: 3x8
abs shit a couple of sets
vehemence
12-14-11, 2:06 pm
ME benchpress
Competition benchpress with pause on chest:
3x115lbs
3x115lbs
3x155lbs
3x185lbs
3x200lbs
3x225lbs
3x242lbs
1x285lbs
1x308lbs
1x330lbs PR
6x225lbs
6x225lbs
6x225lbs
Fry presses: 3x8x75lbs
rtr: 3x8x40lbs
jm presses: 3x8x100lbs
face pulls: 3x8x40lbs
pecdec: 3x10x110lbs
vehemence
12-15-11, 1:52 pm
Back rehab:
Sumo deadlift:
5 sets of 2 330lbs
lat pulldown: 4 sets of 175lbs
kroc row:
10x100lbs
10x115lbs
10x115lbs
seated rows:
3 sets of 8 132lbs
out the door
Aggression
12-15-11, 2:28 pm
I like the work being done in here. You compete in PL?
vehemence
12-15-11, 2:33 pm
I like the work being done in here. You compete in PL?
Hello.
Yes i do compete in the IPF. however im taking some time of untill i can fully deadlift again, its really irritating to be able to pull a fraction of my former ability due to hamstrings being injured for quite some time. therefore i use less weight on DLs than i use on Bench....
How bout yourself? do you lift?
Aggression
12-15-11, 2:38 pm
Ah Ok. Got ya.
Yes. I started focusing on powerlifting about year ago. I've competed in two events and looking to a 3rd this January.
Best of luck in your recovery, bro.
vehemence
12-15-11, 2:56 pm
Ah Ok. Got ya.
Yes. I started focusing on powerlifting about year ago. I've competed in two events and looking to a 3rd this January.
Best of luck in your recovery, bro.
Whats your weight class, federation and best total? equipped or raw the general stuff`?
im aiming to do another meet early/mid 2012. im currently in the 230lbs class (i think its the american class anyway...)
zubda345
12-17-11, 1:27 pm
Hey man. What's up.... How's it going. how have u been?
vehemence
12-18-11, 3:12 pm
Hey man. What's up.... How's it going. how have u been?
Hey dude. All is well. looking forward to my ME squat/deadlift session tomorrow. how are you?
vehemence
12-19-11, 2:33 pm
Me squat/deadlift:
squat:
3x135lbs
3x135lbs
3x200lbs
3x200lbs
3x265lbs
3x295lbs
3x308lbs
1x330lbs
1x352lbs
1x375lbs
0x440lbs Shit.....
3x295lbs
3x295lbs
3x295lbs
3x295lbs
Rackpulls (rehab):
5x330lbs
5x330lbs
5x330lbs
5x330lbs
5x330lbs
Legpress:
8x500lbs
8x500lbs
8x500lbs
zubda345
12-20-11, 12:53 pm
Hey dude. All is well. looking forward to my ME squat/deadlift session tomorrow. how are you?
I am fine brother....Well I can say fine... My back's still banged up a bit from about a month's before deadlift of 140kg (315lbs) for 2 reps. I need to see a doctor... if I even perform a 60kg deadlift... I have to be prepared to spend my day TRYIN not to bend my back.
Me squat/deadlift:
squat:
0x440lbs Shit.....
Y shit bro?? the previous one was good.... U'll get it, stay focused!
I don't have big numbers but checkout my journey sometime, I hope u'll like it...
vehemence
12-20-11, 12:59 pm
I am fine brother....Well I can say fine... My back's still banged up a bit from about a month's before deadlift of 140kg (315lbs) for 2 reps. I need to see a doctor... if I even perform a 60kg deadlift... I have to be prepared to spend my day TRYIN not to bend my back.
Y shit bro?? the previous one was good.... U'll get it, stay focused!
I don't have big numbers but checkout my journey sometime, I hope u'll like it...
Hi.
I do follow your journey. but i dont comment that much because i dont really know anything to comment on, you seem to know what you are doing. and i dont have any experience to tell you not to do anything. :)
But if you want i can comment from time to time.
0x440 was redicilous, because its easy do-able weight. but i fucked up and failed mid range on the way up.
No worries though, ill try it again soon enough. and more. i wanna hit 500 squat within the near future.
Thank you for stopping by!
zubda345
12-21-11, 1:07 pm
Hi.
I do follow your journey. but i dont comment that much because i dont really know anything to comment on, you seem to know what you are doing. and i dont have any experience to tell you not to do anything. :)
But if you want i can comment from time to time.
0x440 was redicilous, because its easy do-able weight. but i fucked up and failed mid range on the way up.
No worries though, ill try it again soon enough. and more. i wanna hit 500 squat within the near future.
Thank you for stopping by!
I like to read comments and any kind of suggestions or ideas by anyone... So yes I like comments posted on my journey.... regarding annnyyyy topic...
u'll surely get that bro I know that!
vehemence
12-21-11, 2:49 pm
ME bench (not really).
I slept really bad last night, and it affected my apetite. so todays sessions went down the drain.
Bench:
3x115lbs
3x115lbs
3x135lbs
3x135lbs
3x200lbs
3x200lbs
3x225lbs
3x242lbs
3x265lbs
1x285lbs
1x308lbs
1x320lbs
titan super ram:
2x352lbs
raw bench:
16x225 piss poor perfromance....
explosive incline fry presses:
4 sets of 8 58lbs
Pecdec: 4 sets of 10 110lbs
Pushdowns: a bunch of sets on diffrent weights.
vehemence
12-22-11, 2:20 pm
Rehab back:
25 sets of deadlifts, verying stances, from ultra narrow to sumo. heaviest sets were only 352lbs
15 sets of lats. 6 to 10 reps.
4 sets of abs.
Cellardweller
12-22-11, 5:14 pm
Rehab back:
25 sets of deadlifts, verying stances, from ultra narrow to sumo. heaviest sets were only 352lbs
15 sets of lats. 6 to 10 reps.
4 sets of abs.
Rehab??!!! Sounds like a killer session to me. Looking good in here man. Keep hitting it.
vehemence
12-24-11, 6:24 pm
Rehab??!!! Sounds like a killer session to me. Looking good in here man. Keep hitting it.
Haha. yeah. the deadlift was rehab. low weights. tried to focus on the form. since ive torn my hams a while back. so i have to super slowly increase the weight. kinda sucks to be doing it. but it has to be done.
Thank you for stopping by.
zubda345
12-26-11, 2:41 pm
Haha. yeah. the deadlift was rehab. low weights. tried to focus on the form. since ive torn my hams a while back. so i have to super slowly increase the weight. kinda sucks to be doing it. but it has to be done.
Thank you for stopping by.
Yeah... Rehab sucks... I also did back today.... Only 40 fuckin kg deads!! it sucks to b doing it but it has to be done!!
vehemence
12-27-11, 2:44 pm
Pause squats 3 count:
6x286lbs @9
6x286lbs @10
3x286lbs @11 Shoot to shit
6x242lbs @8
6x242lbs @9
6x242lbs @9
Legpress:
3 sets of miniscule weights lower back was fried.
Abs: 4 sets of 10
Pullthroughs: 3 sets of 10
leg curls: 3 sets of some plates
Stretching for about 10 minutes.
vehemence
12-28-11, 3:14 pm
light bench session.
Felt worn out when i woke up this morning. and it didnt get any better. tried to add some weights to the bar in the gym. but it just wasnt happening. my elbows were huring a bit. well well. it doesnt matter. ill get some extra rest before next session.
Bench:
6x135lbs
6x135lbs
6x200lbs
6x225lbs
6x242lbs
6x265lbs
3x295lbs
2x295lbs
6x225lbs
6x225lbs
6x225lbs
6x225lbs
6x225lbs
6x225lbs
Incline bench in a smith machine:
3 sets of 6 200lbs
Cable chest shit:
3x8
Rolling tricep extensions:
3 sets of 8 40lbs
pushdowns: 3 sets of 8 some plates.
zubda345
01-01-12, 12:05 pm
Keep goin man... How you celebrated new year?
vehemence
01-02-12, 2:30 pm
Keep goin man... How you celebrated new year?
Hey! i spent new years eve with my girlfriend and cooked a 10lbs turkey. so it wasnt very party like :)
Bench
worked my way up to 3x265lbs
1x275lbs
1x308lbs
1x308lbs
1x308lbs
18x225lbs
Fry presses
8x80lbs
8x80lbs
8x80lbs
pecdec
10x110lbs
10x110lbs
10x110lbs
upright rows:
4 sets of 8, ended up on 130lbs
face pulls 3 sets of 10 100lbs
rollin tricep extensions
3 sets of 8
tate presses 3 sets of 8
zubda345
01-04-12, 2:04 pm
Hey! i spent new years eve with my girlfriend and cooked a 10lbs turkey. so it wasnt very party like :)
Bench
worked my way up to 3x265lbs
1x275lbs
1x308lbs
1x308lbs
1x308lbs
18x225lbs
Fry presses
8x80lbs
8x80lbs
8x80lbs
pecdec
10x110lbs
10x110lbs
10x110lbs
upright rows:
4 sets of 8, ended up on 130lbs
face pulls 3 sets of 10 100lbs
rollin tricep extensions
3 sets of 8
tate presses 3 sets of 8
ahh but u should be happy and glad on that bro. unlike me who didn't even got A LIL fun or celebration lol :P
keep it up bro. U puttin in nice work
vehemence
01-05-12, 2:05 pm
ahh but u should be happy and glad on that bro. unlike me who didn't even got A LIL fun or celebration lol :P
keep it up bro. U puttin in nice work
Thank you.
Todays legs session:
3x135lbs
3x135lbs
3x225lbs
3x225lbs
3x242lbs
3x265lbs
3x295lbs
3x308lbs
3x330lbs
1x360lbs
3x375lbs
1x400lbs
5x265lbs atg
5x265lbs atg
Hacksquat machine:
3 sets of 8 some plates, atg
Legpress: 2 sets of 8
leg curl: 8 sets of 8
zubda345
01-06-12, 1:51 pm
What u find more interesting for legs? Hack squats or squats? and Y?
Cellardweller
01-07-12, 11:54 am
awesome squatting bro!
vehemence
01-08-12, 2:52 pm
What u find more interesting for legs? Hack squats or squats? and Y?
Define interesting?
I like squatting, i try to learn to squat wide but so far its not really working for me, i think its because im weak in my hamstrings (also mega tight) and my ass, so narrow stance works better for me at this time. other than the various forms of squatting.
I did the pesky machine for hack squats, i should have done the real deal. but i wanted to concentrate on quads. and for that purpose its pretty good, you cant really isolate quads with squats. so it depends on the purpose.
And yes, i am terrible at giving a proper answear :)
awesome squatting bro!
Thank you. i wanted to go higher. but i voted agaisnt it in the end and went lower. i regret it now though...
vehemence
01-09-12, 2:48 pm
rehab deadlift:
bout 10 to 12 sets. weight from 135 to 355.
pulldown medium wide grip: 10 sets, 8 reps.
close grip pulldown: 8 sets of 8.
abs: 5 sets
stretching for about 10 minutes.
vehemence
01-16-12, 4:30 pm
Warmup: deadlifts, conventional and frog deadlifts mixed with goodmornings. about 10-12 sets.
Hack lifts with a barbell: 3x3x380lbs
rackpulls: 3x1x380lbs
chins: 3 sets
dumbellrows: 3x8x120lbs
abs: 3 sets of 8 with 185lbs
vehemence
01-18-12, 4:06 pm
Bench:
3x3x295lbs
FU pause bench:
3x5x185lbs
Shoulderpress:
3x5x110lbs (my shoulder are sore as hell since last time)
Triceps: 8 sets of misc excercises
Facepulls: 3x8
vehemence
01-18-12, 4:42 pm
This was my Preworkout video today: http://www.youtube.com/watch?v=HyWf8EoeksA&feature=g-u&context=G25757bdFUAAAAAAABAA
vehemence
01-19-12, 4:52 pm
Squatting:
3x135lbs
3x185lbs
3x225lbs
3x252lbs
3x265lbs
3x295lbs
3x308lbs
3x330lbs
1x365lbs
1x380lbs
1x405lbs
hacksquat: 6 sets of 6
legpress: 3 sets of 8
ghrs: 3 sets
lying legcurl: 2 sets of 6
zubda345
01-21-12, 1:55 pm
This was my Preworkout video today: http://www.youtube.com/watch?v=HyWf8EoeksA&feature=g-u&context=G25757bdFUAAAAAAABAA
What do you mean by this?
vehemence
01-21-12, 4:47 pm
What do you mean by this?
I was watching it to psyche my self up for the gym. give it a try :)
vehemence
01-23-12, 1:56 pm
Squat session.
Raw squat:
3x135
3x135
3x225
3x225
3x295
3x295
3x308
3x308
2x380 Damn light!
3x308
Front squat:
5x185
5x200
5x225
Hacklift with a free bar:
5x308
5x308
vehemence
01-25-12, 4:48 pm
Benching:
5x265
5x265
5x265
incline dumbellpress:
8x80
8x90
8x100
pec dec: 3 sets of 8
dips 2 sets of 10 (competition dips)
vehemence
01-30-12, 4:41 pm
Borin but big week 1:
Squats raw:
3x225
3x242
3x265
3x295
3x308
1x330
1x365
1x405
10x225
10x225
10x225
10x225
10x225
Abs: 3 sets of 8
vehemence
02-01-12, 4:46 pm
Bench:
5x135
5x135
5x185
5x185
3x242
3x265
1x308
1x330
1x341
10x165
10x165
10x165
10x165
10x165
Pulldown:
8x175
8x175
8x175
8x175
8x175
8x175
8x175
8x175
8x175
All done
vehemence
02-05-12, 3:56 pm
squats & deads
Deadlifts:
50x225lbs
squats:
3x330
2x352
2x352
2x352
2x352
Yo Forvm.
Long time lurker here. though id join the fun and start posting a thread. to help me keep track of my progress.
Been lifting since about may 2010. and im hooked to say the least.
My goal is to one day posses a physique that im proud of, thats been earned from hours and hours of beating the shit out of myself. and i do think im on the right path!
Today i hit legs hard:
Squat: 5x135, 5x135, 5x225, 5x225, 5x242, 5x295, 5x308, 3x330, 2x375, 8x265, 8x265.
Leg extensions: 5 sets of 12, increased wight each set by about 15lbs.
Leg curl: 5 sets of 10, increased weight each set by about 10lbs.
All in all it took about 1 hour. i was hovering over the trash can. trying to hold back my lunch. and it seems i succeeded to do so.
i could barely walk to my car after the session, spent a good 20 min in the drivers seat trying to gag down a shake and not letting it end up in my lap.
Damn it felt good!
good leg routine going there, but saying you could barely walk to your car and hovering to the trash can is a bit too much for that routine heres mine and to help you out to make your routine more intense incorparate some supersets and drop sets to completely demolish the legs then you'll be truly hovering over to the trash can and can barely walk to your car. (this is copied and pasted from my journey)
it might be too much but ive brought it down a little as you wont need to do this many sets to stimulate growth.
week 27 sunday-THE ULTIMATE LEG DAY OF RECKONING
brutaly intense leg day this morning , going to failure set after set persevering through the major poundages and never hesitating when the exhaustion reaches extreme levels heres the routine:
SQAUT:
3 warmup sets rest of sets past this point to failure:
110kg x 16
130kg x 12
140kg x 10
150kg x 6
ATG SQAUTS: (very low)
100kg x 12
110kg x 10
90kg x 15
LEG PRESS:
6 plates a side to failure
7 plates a side to failure
8 plates a side to failure
WALKING DUMBELL LUNGES:
22.5kg dumbells x 5 laps of the gym floor.
25kg dumbells x 4 laps
27.5kg dumbells x 3 drop setted down to 22.5kg x 3 laps.
INTENSE SUPERSETTING:
FIRST INTENSE GIANT SET:
sqaut to failure supersetted with dumbell lunges to failure supersetted with leg press to failure supersetted with leg extensions to failure then back to the sqaut for another set to failure.
waite 2-3 minutes then next giant set
SECOND INTENSE GIANT SET:
sqaut supersetted with lunges supersetted with leg press supersetted with leg extensions double drop set then back to the sqaut for another set to failure.
4 EXCERSISES 90 SECOND BREAK BETWEEN EACH DROP SET:
sqaut triple drop set 110kg down to 100kg down to 90kg then waite 90 seconds then did leg press triple drop set 6 plates down to 5 plates down to 4 plates then rack on 5th plate and do set to failure, then waite 90 seconds and dumbell lunges triple drop set 20kg down to 17.5kg down to 15kg until theres nothing left then catch my breathe about 1 minute later octuple drop set for leg extensions to failure on every set very very intense leg day.
zubda345
02-06-12, 5:30 am
How have you been bro...
I have not been able to b on the forum for a while... I didn't train for three days and today I am sick...
U going with nice workouts?
vehemence
02-06-12, 2:30 pm
squats & deads
Deadlifts:
50x225lbs
squats:
3x330
2x352
2x352
2x352
2x352
good leg routine going there, but saying you could barely walk to your car and hovering to the trash can is a bit too much for that routine heres mine and to help you out to make your routine more intense incorparate some supersets and drop sets to completely demolish the legs then you'll be truly hovering over to the trash can and can barely walk to your car. (this is copied and pasted from my journey)
it might be too much but ive brought it down a little as you wont need to do this many sets to stimulate growth.
week 27 sunday-THE ULTIMATE LEG DAY OF RECKONING
brutaly intense leg day this morning , going to failure set after set persevering through the major poundages and never hesitating when the exhaustion reaches extreme levels heres the routine:
SQAUT:
3 warmup sets rest of sets past this point to failure:
110kg x 16
130kg x 12
140kg x 10
150kg x 6
ATG SQAUTS: (very low)
100kg x 12
110kg x 10
90kg x 15
LEG PRESS:
6 plates a side to failure
7 plates a side to failure
8 plates a side to failure
WALKING DUMBELL LUNGES:
22.5kg dumbells x 5 laps of the gym floor.
25kg dumbells x 4 laps
27.5kg dumbells x 3 drop setted down to 22.5kg x 3 laps.
INTENSE SUPERSETTING:
FIRST INTENSE GIANT SET:
sqaut to failure supersetted with dumbell lunges to failure supersetted with leg press to failure supersetted with leg extensions to failure then back to the sqaut for another set to failure.
waite 2-3 minutes then next giant set
SECOND INTENSE GIANT SET:
sqaut supersetted with lunges supersetted with leg press supersetted with leg extensions double drop set then back to the sqaut for another set to failure.
4 EXCERSISES 90 SECOND BREAK BETWEEN EACH DROP SET:
sqaut triple drop set 110kg down to 100kg down to 90kg then waite 90 seconds then did leg press triple drop set 6 plates down to 5 plates down to 4 plates then rack on 5th plate and do set to failure, then waite 90 seconds and dumbell lunges triple drop set 20kg down to 17.5kg down to 15kg until theres nothing left then catch my breathe about 1 minute later octuple drop set for leg extensions to failure on every set very very intense leg day.
Hi. thats a pretty insane routine there. i would not even try to attempt that to be honest. i would be injured before the session over.
vehemence
02-06-12, 2:32 pm
How have you been bro...
I have not been able to b on the forum for a while... I didn't train for three days and today I am sick...
U going with nice workouts?
Yeah its progressing alright, ive missed you man. you need to come back and be a regular! :)
Ok heres the magic.
Day 1, Week 1 Contest Preparation Cycle 1.
Squats:
2x320lbs
2x320lbs
2x320lbs
2x320lbs
2x320lbs
2x320lbs
Benchpress:
3x265lbs
3x265lbs
3x265lbs
3x265lbs
3x265lbs
3x265lbs
Abs:
3x8 with 100lbs
Hi. thats a pretty insane routine there. i would not even try to attempt that to be honest. i would be injured before the session over.
nah you wouldnt be injured just use good form and weight that you can handle but also struggle with.do something similiar to this you dont have to do 35-40 sets like i do .im a high volume freak but try out the supersets and some drop sets and you'll be garanteed to shock the qauds into new growth and be sore the next day because the qauds respond to high intensity like that routine you wont overtrain.
zubda345
02-07-12, 12:35 am
Yeah its progressing alright, ive missed you man. you need to come back and be a regular! :)
Ok heres the magic.
Day 1, Week 1 Contest Preparation Cycle 1.
Squats:
2x320lbs
2x320lbs
2x320lbs
2x320lbs
2x320lbs
2x320lbs
Benchpress:
3x265lbs
3x265lbs
3x265lbs
3x265lbs
3x265lbs
3x265lbs
Abs:
3x8 with 100lbs
LOL yeah I am back... u don't worry :P
vehemence
02-08-12, 1:50 pm
Day 2, Week 1 Contest Preparation Cycle 1.
Deadlifts (re/prehab):
3x286lbs
3x286lbs
3x286lbs
3x286lbs
3x286lbs
3x286lbs
Upper back work:
Lat pulldown with a tard bar:
4 sets of 6-8 with 185 to 225lbs
Latpulldown with a straight bar:
6 sets of 6 with some weight
Dumbell row:
10x92.5lbs
10x103lbs
10x103lbs
Abs: situps with a kettlebell some sets of some reps
static hold with hexagon dumbbells: 22lbs each for 3 sets of 45 seconds.
vehemence
02-09-12, 2:06 pm
Day 3, Week 1 Contest Preparation Cycle 1.
Bench:
2x265lbs
2x265lbs
2x265lbs
2x265lbs
2x265lbs
2x265lbs
Squat:
3x320lbs
3x320lbs
3x320lbs
3x320lbs
3x320lbs
3x320lbs
A bunch of assistance work, abs, facepulls, dumbbell press, flies, calf raises. misc crap.
vehemence
02-13-12, 2:40 pm
Day 1, Week 2 Contest Preparation Cycle 1.
Bench:
4x265lbs
4x265lbs
4x265lbs
4x265lbs
4x265lbs
4x265lbs
Squat:
2x320lbs
2x320lbs
2x320lbs
2x320lbs
2x320lbs
2x320lbs
Abs: rope stuff:
4x8x220lbs
some calf stuff for fun.
zubda345
02-14-12, 5:39 am
How often do you do abs??
vehemence
02-14-12, 12:31 pm
How often do you do abs??
every session.
vehemence
02-15-12, 1:59 pm
Day 2, Week 2 Contest Preparation Cycle 1
Deadlifts:
4x295
4x295
4x295
4x295
4x295
4x295
Pulldowns: 6 sets of 6
Tbar row: 4 sets of 6
abs n some stuff
zubda345
02-16-12, 10:19 pm
every session.
Don't you think training abs EVERY session is a bad idea?
vehemence
02-19-12, 9:38 am
Don't you think training abs EVERY session is a bad idea?
I would not do it if i thought so. :)
zubda345
02-19-12, 11:15 pm
I would not do it if i thought so. :)
:P Why you do not think so??
vehemence
03-07-12, 2:06 pm
First session after spent most of the last two weeks in bed, had the flu pretty bad.
Pinpulls:
3x5x308lbs
deadlifts:
3x5x225lbs
chins:
3x10
Krocrows:
12x120lbs
vehemence
03-08-12, 2:22 pm
Another light session:
squats: 3x5x308lbs
Bench: worked up to a light single on 308lbs and then 2x10x225lbs
calf shit and biceps stuff.
vehemence
03-12-12, 3:19 pm
Rackpulls rehab: 3x5x330lbs
deads rehab: 4x5x242lbs
pushpress rehab: 5 sets of 185
vehemence
03-14-12, 3:53 pm
Benchpress:
5x225lbs
5x242lbs
5x265lbs
3x295lbs
1x308lbs
1x330lbs
Pause bench 2 second stop on chest:
10x225lbs
10x225lbs
Triceps stuff
3 sets of dips.
3 sets of pushdows
3 set of rope crap
zubda345
03-15-12, 3:30 pm
I see the weight on deads dropped down somebit...
vehemence
03-15-12, 4:06 pm
I see the weight on deads dropped down somebit...
Yeah its all rehabing really, dont care about the weights too much in the deads. feels light and pain free so im happy :)
Cellardweller
03-15-12, 5:43 pm
Looking strong in here V. I'm liking the simplicity of your workouts. Straight to the point and no BS.
vehemence
03-16-12, 3:37 pm
Looking strong in here V. I'm liking the simplicity of your workouts. Straight to the point and no BS.
Thank you for popping by!
Yeah i like to keep it simple. i prefer to do more quality sets than quantity sets.
Today i did some legs:
Squats:
5x135lbs
5x135lbs
5x225lbs
5x225lbs
5x308lbs
5x308lbs
5x308lbs
3x365lbs
3x365lbs
3x365lbs
Legpress super setted with legcurl
4 sets of each.
all gone.
zubda345
03-18-12, 2:57 am
How do you squat man?
I mean what's your posture and do yo go down ass to the ground or do you squat parallel?
vehemence
03-19-12, 5:15 pm
How do you squat man?
I mean what's your posture and do yo go down ass to the ground or do you squat parallel?
i always go as deep as i can, unless im using a squat suit then i go to competition depth. or if im using box squats, then i obviously go to the box :)
im not sure what you mean by posture?
vehemence
03-19-12, 5:18 pm
did some back today, didnt really bother with deads.
did some rackpulls as warmup, worked my way to 330x2x5 and then called it a day.
Lat rows: 225x3x8
pulldowns narrow grip: 180x4x8
pulldown wide grip: 140x3x8
abs crapola: romanchair situp with misc weight: 4x8
that was it.
vehemence
03-21-12, 6:16 pm
felt worn out today, and i trained alone. so i opted for a diffrent routine today.
Benchpress:
10x135
10x135
10x175
10x175
10x225
10x242
5x265
5x265
Incline dumbellpress:
6x85
6x85
6x85
Pecdec:
10x100
10x100
10x100
cablecross
3xmax
Tricep pushdowns:
10x165
10x165
10x165
ropething behind the neck
10x121
10x121
10x121
benchdips:
3x10
bicep curls:
10x100
10x100
10x100
sitting biceps shit:
10xsmall dumbells
10xsmall dumbells
10xsmall dumbells
zubda345
03-22-12, 1:33 am
i always go as deep as i can, unless im using a squat suit then i go to competition depth. or if im using box squats, then i obviously go to the box :)
im not sure what you mean by posture?
I was confuced about mine so that's y I asked... By posture I meant some people lean forward while squating, Are you one of them? Cause I think that's Not good to lean forward while one squat...
vehemence
03-22-12, 2:54 am
I was confuced about mine so that's y I asked... By posture I meant some people lean forward while squating, Are you one of them? Cause I think that's Not good to lean forward while one squat...
I do strive to squat as straight as i can, but you are bound to lean forward a little. but i dont do the good morning type squats.
zubda345
03-23-12, 2:07 pm
Yeah I see... Goodmorning type squat sucks!
vehemence
03-23-12, 3:15 pm
its fuckin friday!
Squats:
10x135
10x135
10x265
10x265
8x308
5x330
2x355
2x375
Legpresses:
5 sets of 10, a bunch of plates, didnt really count.
legcurl and calfpresses. 6x10 on each
tyreflip a couple of flips on a 660 tyre, and some more on a 440 tyre
zubda345
03-24-12, 2:46 pm
I would love to flip tyres some time... It looks good to me.
vehemence
03-26-12, 5:16 pm
Back
deadlift and rackpull warmups/rehab
worked my way up to 385 for 4.
lat pulldowns:
10x200
8+4+2x200
8+3+2x200
machine rows:
10x200
10x200
dropset: 8x200, 8x180, 8x160, 8x140, 8x120, 8x100, 8x80
Tbar row: 3x8xsome weight
biceps: total of 7 sets
vehemence
03-27-12, 4:00 pm
Didnt have any workout planned for the day, but i went for some cardio!
used the "small" tyre. 3 sets of 8 flips. and then some ab work.
the tyre flip was alot of fun!
vehemence
03-28-12, 4:43 pm
Pressday (sorta).
Pushpresses:
5x115
5x115
5x145
5x145
5x165
1x200 (shoulder started to hurt so i had to stop)
benchpress:
10x225
10x242
3x295 (shoulder refused again)
2x12x135 incline bench (wanted to see if my shoulder hurt, it felt ok on the light weight)
rolling tricep extensions: 3 sets of 10
pushdown: 3x10x175
6 sets of abs.
vehemence
03-30-12, 3:47 pm
trained the twiggs on wich i walk.
Hacksquat machine:
12x 2 45lbs plates on each side.
12x 2 45lbs plates on each side.
12x 2 45lbs plates on each side.
8x 2 45lbs plates on each side and a 35lbs plate
8x 2 45lbs plates on each side and a 35lbs plate
8x 2 45lbs plates on each side and a 35lbs plate
Leg extension dropsets
15 reps, 3 second pause 6 reps, 6 reps.
15 reps, 3 second pause 6 reps, 6 reps,
6 reps.
Legpress dropset.
8 reps, dropped a plate, 8 reps, dropped a plate, 8 reps, dropped a plate, 8 reps, dropped a plate.
calfpress: some weights 3x12
leg curl: 5x8 plates
vehemence
04-02-12, 2:53 pm
First session on my low carb diet, felt it as expected that energy levels were way lower than usual.
Deadlifts rehab 3x10x225lbs
lat rows narrow grip: 3 sets of 10 on 180lbs
lat pulldowns: 2x8x180lbs. 1x6x225lbs
latpulldowns narrow grip: 8x170lbs dropped to 150x5 down to 130x5
Goodmornings rehab: 3x8x100lbs
diet:
400 protein, 100 carbs and 80-90 fat.
vehemence
04-03-12, 2:12 pm
Benchpress:
5x135
5x185
5x225
5x265
1x295
1x330
8x295
Pause bench:
8x225
incline dumbelpress:
8x110
8x110
benchdips
10x45
10x60
10x85
shoulders 2 supersets or whatever you call em
upright rows + plate rise + side laterals + front laterals?
vehemence
04-10-12, 2:47 pm
Rehab rehab, its only a matter of time now.
Goodmornings. 5 sets of 5, light weight concentrating on getting a stretch in the hams. 110lbs to 135
hiptrusts: 3x8x155
pulldowns: about 8 sets of 8, 155 to 200
sitting rows with narrow grip 4-5 sets of 8 135 to 155
5minutes of stretching. my hams are really, really tight. feels really good to stretch those suckers.
vehemence
04-11-12, 2:52 pm
Benchin:
Worked up to 1x330 and then an all out set on 295.
Pause bench: 2x10x225
pecdec: 3x10x100
Total of 9 sets of triceps.
vehemence
04-13-12, 2:29 pm
Squattin Skwattin squatz!
4x135
4x135
4x225
4x225
4x242
4x265
4x285
4x295
4x308
4x330
1x352
1x395
1x440
Legpress supersetted with leg extensions:
5 sets + 5 sets
Lunges with 45lbs 1 set of 40 yards
vehemence
04-14-12, 2:04 pm
Popped to the gym for some Deads.
5x135
5x225
5x225
1x265
1x295
1x295
1x295
1x405
1x440
some rackpulls:
5x308
5x308
5x308
some abs and some good mornings.
vehemence
04-16-12, 1:57 pm
Upperback:
Barbellrows:
12x135
12x155
12x175
12x175
Tbar row:
12x110
12x135
14x135
Kroc rows:
15x100
15x110
Seated rows:
14x185 + dropset till i couldnt complete a rep
Backraise with a weight
3x10
Situps with weight:
3x10
vehemence
04-18-12, 1:51 pm
Standing logpress:
3x110
3x110
3x135
3x155
3x175
1x200
Seated dumbell pres:
8x70
8x80
Foamboard press:
5x242
5x295
5x295
Rolling tricep extension: 3x10x35
zubda345
04-19-12, 2:47 pm
Hey!
How much are you weighin now and BF?
vehemence
04-19-12, 2:52 pm
Hey!
How much are you weighin now and BF?
Weight is about 210lbs, BF i dont know. but the abs are getting visible. so its progressing.
zubda345
04-20-12, 3:46 pm
Weight is about 210lbs, BF i dont know. but the abs are getting visible. so its progressing.
Good man. Keep it progressin! I am unable to keep a healthy diet it's damn hard without/less money!
vehemence
04-20-12, 5:00 pm
Zercher squats:
5x135
5x155
5x175
5x195
5x225
5x242
5x265
5x295
5x308
Frontsquat:
5x115
5x135
5x175
5x185
1x225
1x242
1x295
Box squats:
5x242
5x242
5x242
Hip Thrusts:
3x5x185
zubda345
04-21-12, 4:35 am
Ain't one able to go heavy on box squats?? I mea you were lighter on box squats as compared to F squats or Z squats...
vehemence
04-21-12, 8:16 am
Ain't one able to go heavy on box squats?? I mea you were lighter on box squats as compared to F squats or Z squats...
Yes i did, but i was also a bit tired after the zerchers. and i didnt wanna max out in every movement :)
Today i popped to the gym with a girl. so i did some random shit:
Fatbar deadlift with overhand grip:
5x252
5x252
5x252
5x252
5x252
5x252
4 diffrent lat pullin movements, 3-4 sets each. 8 to 12 reps.
biceps: 4 diffrent movements and +10 reps
abs: 4 sets of randomness.
all in all, fun as hell
zubda345
04-22-12, 12:06 pm
Yes i did, but i was also a bit tired after the zerchers. and i didnt wanna max out in every movement :)
Today i popped to the gym with a girl. so i did some random shit:
Fatbar deadlift with overhand grip:
5x252
5x252
5x252
5x252
5x252
5x252
4 diffrent lat pullin movements, 3-4 sets each. 8 to 12 reps.
biceps: 4 diffrent movements and +10 reps
abs: 4 sets of randomness.
all in all, fun as hell
AAAAHHHH I wish we here had combined gyms too!!
vehemence
04-22-12, 3:39 pm
AAAAHHHH I wish we here had combined gyms too!!
Do men and women have separated gyms where you live?
vehemence
04-23-12, 1:52 pm
ME squat/dead
Squats against choked yellow bands:
3x135
3x185
3x225
3x242
3x265
3x296
3x308
1x330
1x355
1x375
1x395
Legcurls, goodmornings and stretching.
vehemence
04-25-12, 2:04 pm
ME Bench:
Lats warm up:
5 sets of pulldowns, 12 reps- 110lbs
Competition bench with press signal against choked yellow bands:
3x135
3x155
3x175
3x195
3x225
3x242
1x265
1x275
Fry presses:
8x61
8x61
8x61
Standing frenchpresses:
bar + 55lbs 3 sets of 12
Rolling tricep extensions + some tate presses.
vehemence
04-28-12, 9:42 am
Dynamic effort day
Box squats without belt:
2x50%
2x50%
2x50%
2x50%
2x55%
2x55%
2x55%
2x55%
2x60%
2x60%
2x60%
2x60%
Speed pulls:
1x50%
1x50%
1x50%
1x50%
1x50%
1x50%
1x50%
1x50%
1x50%
1x50%
Bench against 40% weight and band tension:
3
3
3
3
3
3
3
3
3
3
vehemence
05-02-12, 2:35 pm
ME Bench.
Bench with titan super ram:
3x135
3x135
3x155
3x175
3x195
3x225
3x242
3x265
3x285
3x308
1x330
1x352
1x375
Incline dumbel press:
10x92
10x92
10x92
incline bench press with super wide grip:
20x110
pecdec:
10x90
10x90
Boyah
vehemence
05-05-12, 5:00 am
Saturday Cardio:
Tyreflips, about 20 flips. felt damn good.
http://a7.sphotos.ak.fbcdn.net/hphotos-ak-snc7/s720x720/380674_10150719809711780_561171779_9547578_1089954 544_n.jpg
vehemence
05-07-12, 2:17 pm
ME squat/deadlift
Box squat:
3x135
3x135
3x225
3x225
3x242
3x265
3x295
3x308
1x352
1x375
1x396
1x418
1x441
rack deads:
10x242
10x242
10x242
10x242
10x242
Leg curl:
3x10x110
lat pulldown:
5x12x110
vehemence
05-09-12, 2:21 pm
ME Bench:
Floor press:
3x135
3x155
3x176
3x198
3x225
3x242
3x265
1x298
1x308
Benchpress:
10x225
10x225
10x225
Tatepress with bands:
3x10
pushdowns:
3x20
vehemence
05-10-12, 1:53 pm
De squat/deads
Boxsquat:
2x225 + double looped kilo band nr 1
2x225 + double looped kilo band nr 1
2x225 + double looped kilo band nr 1
2x225 + double looped kilo band nr 1
2x242 + double looped kilo band nr 1
2x242 + double looped kilo band nr 1
2x242 + double looped kilo band nr 1
2x242 + double looped kilo band nr 1
2x265 + double looped kilo band nr 1
2x265 + double looped kilo band nr 1
2x265 + double looped kilo band nr 1
2x265 + double looped kilo band nr 1
Speedpulls:
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
1x225
Abs: 4 sets of 10
vehemence
05-12-12, 3:58 pm
De bench:
50% of 1rm with double looped kilo band nr1, 9 sets of 3, 3 diffrent grips.
Dumbellpress:
10x82
10x83
10x83
Triceps scull crushes with kettlebells
8x45
8x45
8x45
Abs:
4x12
Barbellcurls:
Yes.
vehemence
05-14-12, 2:02 pm
ME squat/deads
Goodmornings:
worked up to 3x200 - Major weak point identified.
Front squats:
5x155
5x176
5x200
5x225
Lats:
4 sets of 12
lots of stretching-
vehemence
05-21-12, 1:56 pm
ME squat/deads
Rackpulls:
3x135
3x225
3x265
3x295
3x308
3x330
3x352
1x375
1x396
1x420
1x440
1x462
1x485
Squats:
8x135
8x175
8x200
8x225
8x308
some latwork
vehemence
05-23-12, 2:08 pm
Me benchpress:
Competition benchpress with pause on the chest:
3x135
3x175
3x200
3x225
3x242
3x265
1x295
1x308
1x330
1x335
Incline logpress:
8x200
8x225
8x242
17x155
20x110
Pushdown:
4 sets of 20
Biceps:
5 sets
vehemence
05-29-12, 2:14 pm
ME squat/deadlifts
Squats:
3x135
3x135
3x225
3x225
3x265
3x308
3x330
1x355
1x375
1x395
1x440
Legcurls and leg extensions
lots of sets, lots of reps
started doing some rackpulls but i got a strong pain in my right biceps/fore arm tie in, so i called it a day.
vehemence
05-30-12, 1:44 pm
ME bench:
benchpress with a pause on the chest and the legs in the air:
3x135
3x155
3x175
3x195
3x225
3x242
1x265
1x275
Floor press:
10x110
30x135
20x175
10x200
some random shit, a few sets + abs
vehemence
06-04-12, 2:07 pm
ME deadlift/squat:
Deficit deadlift against bands:
3x135
3x175
3x200
3x225
3x265
3x295
1x308
1x330
1x352
Squats:
5x135
5x175
5x200
5x225
5x265
5x295
5x308
Lat rows:
7 sets of 10
kroc rows: 2 sets of max reps on 92,5lbs dumbells.
vehemence
06-06-12, 2:00 pm
Me bench
Benchpress
Worked up to a single on 320, trained alone so i stopped there
16x225
12x225
8x225
pec isolation movements, 4 sets of 12
some triceps.
vehemence
06-11-12, 2:20 pm
ME squat/deadlifts
Squats:
Worked up to a single of 450lbs.
Hacksquats supersetted with legpress:
about 4x10 on each.
zubda345
06-13-12, 11:54 pm
How have u been in here bro?
vehemence
06-19-12, 1:56 pm
How have u been in here bro?
Weak as shit. as usual. how are you?
Todays random session:
leg extensions supersetted with legpresses (i was bored of squats for today.)
10 to 12 reps on each, about 9 sets in total on each station.
3 excercises for shoulders, 8 to 15 reps each, some presses and some shit for the rear delts. all good.
bicep curls and pushdown supersetted 3x20 och each.
reversegrip benchpress 3x10x175lbs.
man this was fitness. ill try to avoid it in the future and stick to my usual fat-man lifting! ;)