History is written by the victors. [Archive]

thew1rrior

05-31-15, 3:27 am

thew1rrior

05-31-15, 3:32 am

30.05.

DB Hammer shoulder press - 12x30 | 3x6*40
DB Side raises - 2x10*20 | 2x10*30
High Pull - 6x50 | 2x6*40
DB Front Raises - 3x10*20
DB Arnold Press - 2x12*20
DB back shoulder - 3x12*20

Close grip bench press - 8x50 | 3x6*70
Skull Crusher - 3x10*35
Bench dips - 4x20
EZ barbell curl - 3x10*30
DB Hammer Curls - 3x8*30

thew1rrior

05-31-15, 3:33 am

I know its a lot of volume training,but i have to catch up a missed workouts this week.

thew1rrior

06-04-15, 3:38 pm

thew1rrior

06-04-15, 3:38 pm

04.06

DB Hammer Shoulder Press - 2x10*30 | 2x6*40
High Pull - 2x10*50 | 2x10*40
DB Side Raises - 3x12*20 | 10x30
DB Front Raises - 3x10*20
Arnold Press - 2x15*20

Closed Grip Bench Press - 3x8*70
Skull Crushers - 3x6*40
Bench Dips - 3x25

Preacher Curl - 3x8*50
DB Hammer Curls - 2x12*30 | 8x40

thew1rrior

09-25-15, 9:45 am

21.09

DB incline - 2 x10 * 40+ Incline - 3 x8 * 70
Bench press - 2 x8 *70
DB flys - 4x12*20
DB Bench - 2 x6 *50 + 3*60

Barbell Shrugs - 3 x12 *70 SS DB Shrugs - 3 x12 *60
T2B - 5x10 SS Crunches - 3x20
Standing forearm curl - 3 x12*70
Seated calf raise - 3 x20*100

25.09

Squat low bar - 20*50 10*70 5*100 4.1/2*100 8*70
Leg extention - 4 x12*70
DB lunges - 3 x6*40
DB Shoulder press - 2 x12*30 + 8*40 + 3*50
High pull - 4 x8*50 SS DB Back Should - 3 x10*20
DB reverse dips - 2 x10*30

G Diesel

09-25-15, 10:10 am

I dig it.

The epic nature of this thread title has raised my expectations.

Peace, G

thew1rrior

09-28-15, 12:33 pm

Thank you big Diesel G!

28.9

DB Shoulder press - 12*30 6*40 6*50 6*50 10*30
DB Back Shoulder ext 3x12*20 SS High Pull 3x10*50
DB Reverse Dips - 4x15*30
EZ Preacher Curl - 3x10*35 (I am s.ck af in this thing , i know it)
EZ Standing curl - 3x10*30
DB Hammer Curls - 3x10*30

Standing Calf Raise (Low bar) - 4x20*80

This days i try and realise that the low bar squat,standing raises and other excs are a lot more comfortable than high bar thing.

thew1rrior

09-29-15, 2:58 pm

29.9

Squat - 12*50 8*80 6*100 3*100 8*80
Leg Extention - 20*50 2x15*60 12*40
Front Squat - 10*50 3*80
DB Walking Lunges - 4x6*30

Standing calf raises - 2x12*80
Seated calf raises - 2x10*80

I really wanted to do leg curls but a little wound on back side of foot stopped me.Whatever,calf raises feels heavy this time,i would smash them in Friday.
P.S: For the record - Walking lunges are four sets with six reps *on foot,so this means 12reps in each set.

Pale Rider

09-30-15, 10:24 pm

Nice work

BJ Whitehead

09-30-15, 11:07 pm

Good job!

thew1rrior

10-02-15, 3:49 pm

30.9

Rest day,i going in the gym just for heavy bag work,stretching and martial arts conditioning,but the heavy bag where was deattached so nothing of the above was happen.

01.10

Incline bench - 12x50 2x 8*70 + DB Incline - 2x 8*50
Bench press - 10X50 2x 6*70 + DB Bench - 2 x6 50
DB Flys - 4x15*20
EZ Skullcrushers - 4 x10*30
Dips - 5x 15*BW
Triceps cable - 3x?

thew1rrior

10-30-15, 4:37 pm

04.10

Pull ups - 10x10
Deadlift - 5 x10 *80 2x6*100 10*80

05.10

DB Shoulder Press - 12*30 2x8*40 12x30
Military Press - 12x40 8*50 2x6*60 10*30
DB Side Raises - 4x10*20 SS DB Reverse Dips - 4x12*30
High Pull - 10X30 2x8*40

Crunches - 3x failure
Standing forearm curl - 4x15*80
DB Shrugs - 4x15*50
Shrugs - 2X10*80

06.10

Squat - 20*50 15*80 2x6*100 12*80
Leg extention - 4x25*50
Leg Curl - 2x10*20
Front Squat - 8x50 7x70
DB Walking Lunges - 12x40 12x30
DB Stiff deadlift - 4x10*40

Standing Calf raise - 3x20*80
Seated calf raise - 12*80 12*100

Back still sore from "Pull ups and deads only" training.

08.10

*Deadlift - 12*80 3x6*100 8*80
Barbell row - 3x10*70
Pull ups - 5x8*BW
T-bar Row - 4x10*80
DB Pullover - 2x10*20

*Deadlift from platforms , its alot easier and allow me to use heavier weight and have proper from than dropping the barbell and pull it from the floor.

09.10

Incline bench - 12*50 2x8*70 | DB Incline - 8*20 8*25
Bench press - 3x8*70 6*75 | DB Bench - 2x8*25
EZ Triceps ext - 2x10*30 | EZ Skull crusher bench - 2x12*35
Dips - 2x failure
Cable ext - 2x failure

Absolutely easy benching this time.

thew1rrior

10-30-15, 4:44 pm

From 12.10 to 28 - 2 workouts per week,first is

| DB Bench
| DB Flys

| High Pull
| Military Press/DB Shoulder press
| DB Reverse Dips

| Pull Ups
|( DB)Shrugs

| Leg Extentions
| DB Stiff leged deadlift

Calves & abs

Second is "Big on basics" training that i used to when i am run out of ideas.

Squats
Bench press
Deadlift
Military press
Pull up
Dips
Standing Curl

I will continue training this way untill i get free time,off work,and i have abillity to train harder.

29.10

Standing Calf raises - 6x20*80
Seated Calf raises - 2x20*80 2x10*100
DB Standing rases - 6x20*50
T2B - 4X failure
Crunches and twists - 2xBW 2x *10

30.10

Squat - 25*50 20*80 6*100 5*100 12*80 12*60
Deadlift - 4x8*100
Bench press - 4x8*80

Pale Rider

10-31-15, 10:35 pm

Nice work

thew1rrior

11-21-15, 7:45 am

02.11

Squats - 25*50 18*80 2x6*100 1*120 8*80 10*60
Deadlift - 5x8*100
Bench press - 15*50 8*70 6*80 8*80 12*70
Military press - 10*40 3х7*50
Pull ups - 5х8-10*BW
Dips - 5x12*BW
EZ standing curl - 2x10*30

Crunches and weight twists at end.

04.11

Standing calf raise - 5x12*80
DB seated raise - 3x12*50
DB standing raise - 5x25*50
Crunches - 4x failure
Twists - 2x failure

09-15.XI

2 training sessions,not enough strength for 120 on squat for 1PR , deadlifts on 120 for 3 and for 6 completed.

16.XI

Squat - 20*50 12*90 6*100 5*100 20*50
Deadlift - 12*50 10*80 2x6*100 15*70
Bench press - 12*50 12*70 2x6*80 3*85 12*50
Shoulder military - 4x10*40 6*50
Pull ups - 5x10*BW
Dips - 5x15*BW
Standing EZ - 2x12*35 | DB Hammers - 12*30

17.XI

Standing calf raises - 6x20*80 | Standing raises BW - 6x20
Donkey raises (1!) - 4x20*20 | Standing Raises BW - 4X20
Seated Raises - 6x20*100

(1!) Donkey raises with belt and attached 20kg weight.

p.s next day i have soreness on calves that i doesnt have from 1 year ago.Such a pleasure.

thew1rrior

11-22-15, 9:35 am

21.XI

Standing Calf raises - 6x15*50 - 70(3) - 80 - 70
Donkey Calf raises - 6x20*BW
DB standing raises - 3x12*40(2) - 50
DB shrugs - 2x15*50
EZ preacher curl - 2x8*35
DB hammers - 2x10*30
Triceps cable pushdown - 20x

Nothing interesting.

thew1rrior

11-27-15, 2:50 pm

26.XII

deadlift - 12*50 3x6*100 3*120 8*70
bench press - 10*50 3х8*80 8*70
squat - 18*50 3x6*100 10*50
military press - 4х6*50
pull ups - 5х10*СТ
EZ standing - 2х10*30 | DB Hammer - 12*30
dips - 5х12*СТ

Cardio on heavy bag on sunday and calves and abs tomorrow if weather going better.

thew1rrior

12-21-15, 5:09 am

07.XII

Shrugs - 8*50 4x10*80
Bend over row - 3x8*80
Deadlift - 10*80 8*80 8*100 3*120
V bar row - 12*40 8*70 8*80 8*50
Pull ups - 5x10*BW

Standing press - 3x8*40
Military press - 3x6*50
DB shoulder press - 2x8*40
DB side raises - 2x10*20

Standing calf raises - 3x15*80

09.XII

Stiff leggd deads - 2x20*50 2x10*80
DB Walking lunges - 4x12*30
Squats - 20*50 10*70 8*80 3*100 10*70
Leg extentions - 2x20*30 3x12*80
Standing raises - 3x15*80

Crunches etc. at the end.

Walking lunges are 12per leg,extentions are 2 sets of 20 with holding at top.

11.XII

DB Incline - 2x8*50 - Incline - 2x6*80
Bench press - 10*50 3x8*80
DB Bench press - 2x8*50
DB flys - 3x12*20 10*30
CG Bench - 2x10*50

Standing overhead EZ - 2x8*30
Dips - 3x15*BW
Cable pushdown - 1x failure

thew1rrior

12-21-15, 5:30 am

15.XII

Bent over row - 12*50 3x8*80
Shrugs - 15*80 8*100 2x10*110
Deadlift - 12*80 8*100 8*120 2*125 10]*100
V bar row - 3x10*60
Pull ups - 5x10*BW
DB pullover - 2x8]*30

DB shoulder press - 3x8*40
Behind the neck standing press - 3x10*40
Military press - 2x10]*40
DB laterial raises - 3x12*20
DB reverse dips - 3x10*30

Standing calf raises - 3x12*80

17.XII

DB Incline - 5x10*50
Bench press - 12*50 3x6*80 3*85 10*70
DB Bench press - 3x8*50
DB Flys - 3x10*20

Behind neck EZ standing - 2x10*30
EZ skull crushers - 2x12*30
Dips - 3x10*BW | Cable pushdown - 20x

19.XII

Warm-up :
SL Deads - 10*50 SS Leg ext - 12*30(1)

Training :

SL deadlift - 3x10*50
DB Lunges - 3x12*30
Leg extentions - 3x12*70 2x10*20(1)
Squats - 20*50 8*80 6*90 3*100 10*70

Standing calf raises - 3x10*80

(1) * Performed with holding at top but with care for angle at the knee.

I need to change some things,at find a way to do a lot more work under less time.

20.XII

Warm up 3
3x3min spar
3x30sec heavy bag
2x2min cross and jab slip
2x2min hooks slip

Stretches

#TheIronGame

thew1rrior

01-02-16, 1:52 pm

21.XII

Warm up :
DB seated press - 10*20 | 10*30
DB bent rear shoulder - 2x10*20

Bent over row - 10*50 | 10*80
Shrugs - 2x10*80
Lat pulldowns - 2x20*60

Training:

Deadlift - 10*100 | 2x8*110 | 6*115
V bar row - 4x10*60
Pull ups - 5x10*BW
DB row - 3x8*30
DB pullover - 3x8*30

DB shoulder press - 10*30 | 10*40 | 2x8*50 | 3*60
Standing behind the neck - 4x10*40
Military press - 4x8*45
DB laterial raise - 3x12*20
DB reverse dips - 2x12*30
DB 3motion raise standing - 2x6*20

23.XII

SF Deadlift - 10*50 | 3x8*80
Leg extentions - 2x12*30 (1) | 2x20*70
DB lunges - 3x10*30
Squats - 12*50 2x8*80 | 5*100 | 8*70
Lying curls - 2x10*30

Standing calf raises - 3x10*70

Crunches,planks,etc. core and belly work at end.

(1) Holdings at top,i must master it with lighter weight.

24.XII

Standing calf raises - 6x15*80 SS Standing calf raises BW 6x20
Seated raises - 6x12*80
Crunches,plank 2x1min,T2B
Stretches

25.XII

DB incline - 4x8*50
Bench press - 12*50 | 2x8*70 | 5*80
DB flys - 3x12*20
DB bench press - 3x6*50

EZ preacher - 2x6*40
EZ standing - 2x8*30
DB hammer curls - 3x12*30

Cable pushdown - 20x
EZ standing - 2x10*30
CG Bench - 10*50 | 8*80
Dips - 4x12*BW

Anoher heavy week,need to change things.

Happy holidays!

thew1rrior

01-02-16, 2:02 pm

30.XII

Lat pulldowns - 30*60 | 12*50
Pull ups - 5x10*BW
Shrugs - 5x8*80
Bench press - 12*50 | 2x8*70 | 3*80
DB Flys - 3x12*20 SS Push ups - 3x25*BW

Crunches

Hapyy 2016!

02.I.

SL Deads - 15*50 | 3x8*80
Barbell Lunges - 10*40 | 3x8*50(1)
Squats - 12*50 | 3x8*80
DB Shoulder press - 3x10*20 (2)
DB Laterial raises - 3x12*20
Behind the neck - 3x8*40

Standing calf raises - 2x20*80
Crunches - 2x failure

(1) I did not expect doing them on this weight,and be so good at it.Next time will try em' with more.
(2) Try to lift the 2 25kg dumbbells,i mean they are not heavy but raising them seated is the sh**y thing.

#TheIronGame

thew1rrior

01-25-16, 12:27 pm

Week 1 Day I
05.I

Shrugs - 3x8*80
Lat pulldowns - 2x20*60
Pull ups - 5x10*BW
Deadlift - 3x8*100
DB Rows - 3x8*35

EZ Preacher - 3x8*30
DB Curls - 2x12*20
DB Hammers - 10*20 | 10*30

Week 1 Day II
07.I

DB Incline - 3x8*50
Bench press - 3x6*70 5*80
DB Flys - 3x12*20 SS Push ups - 3x20*BW

Dips - 3x12*BW
EZ overhead - 2x10*30
Skullcrushers - 2x8*30
Cable pushdown - 2x20

Week 1 Day III
08.I

SL Deads - 10*50 | 3x8*80
Standing leg curls - 3x12*25
Leg extentions - 4x18*30
Barbell lunges - 3x10*50
Squats - 4x8*90

Abs and core at end.

Week 1 Day IV
09.I

DB shoulder press - 10*30 | 3x10*40
DB Lat raises - 3x12*20
Standing behind neck - 2x10*40 | 8*55
DB reverse dips - 3x10*30 | 10*20

Standing calf raise - 4x12*80 SS Standing calf raise - 4x35*BW

abs and core

Notes:
This week i skiped monday because a soreness in rear thights,and split legs and shoulders in different workouts,such a great mistake.

thew1rrior

01-25-16, 12:39 pm

Week II Day I
11.I

Shrugs - 10*80 | 2x10*110 | 6*120*
DB Rows - 2x8*35 | 8*30 | 12*20
Deadlift - 8*100 | 3x8*110
V Bar rows - 12*30 | 3x10*50*
Pull ups - 4x10*BW

EZ Preacher - 3x10*30
DB Hammers - 10*20 | 10*30
DB Curls - 2x8*20*

The only satisfying thing in training today were was deadlift,except bar slipping at the last set.
*Heavy shrugs were was with straps,i regret it after done the set.
*Holding the dumbbell at the top for 2seconds.
In fact,must change things next week,i feel adapted now.

Week II Day II
12.I

Deadlift - 3x8*80*
Pull ups - 5x10*BW
DB Curls - 10*20 10*30
Forearm curls - 4x failure
Standing calf raises - 2x12*80 | 10*100

Abs at the end

*Deadlift performed for technique and finishing back from yesterday,i do pullups just because i am not satisfied with pull ups from yesterday.
Curls are with holding at top,again.
Actually today's workout is just for fun,nothing serious there.I still think i need to change the training scheme.

Week II Day III
13.I

SL Deads - 3x8*80 | 8*100
Standing hamstrings curls - 4x12*35
Lunges - 4X10*60
Squats - 3x8*90 | 8*100
Leg extentions - 2x25*30

DB Shoulder press - 3x10*50
Military press - 3x8*45
DB Side raises - 3X12*20
DB Reverse dips - 3x12*30

Week II Day IV
14.I

Abs,crunches,twists and a lot of planks,forearms work.I feel great after it.

thew1rrior

01-25-16, 12:56 pm

Week III Day I
18.I

Deadlifts - 12*80 | 2x8*100 | 2x6*110
Shrugs - 12*80 | 2x10*100
V bar rows - 3x10*50
Pull ups - 5x10*BW
Bent over row - 3x10*50

EZ preacher curl - 3x10*30 SS Standing curl wide grip - 3x10*LW
DB Hammers - 12*20 | 10*30
Machine undergrip extention - 2x20

Week III Day III
20.I

|AM Training

Cycling - 1.1km

Squats - 12*50 2x8*80 5*100
Lunges - 3x8*50
Leg press - 12*100 | 12*120 | 12*140 | 12*190 | 20*140
Leg extentions - 3x15*1/4 magazine
Leg curls - 3x10*1/2 magazine

Leg press calf raises - 6x12*100 SS Standing Calf raises - 6x20*BW

|PM Training

DB Shoulders press - 12*30 | 3x10*40
Military press - 2x10*45
Behind the neck press - 2x10*40
DB Lat raises - 4x12*20

DB reverse dips - 3x12*30

DB Front raises - 3x10*20 SS Barbell front raises - 3x8*LW

Week III Day IV
23.I

Incline bench - 10*50 | 8*70 | 2x5*80
Bench press - 12*50 | 2x8*70 | 2x5*75
DB Flys - 4x12*20 SS Decline bench - 4x6*50
Standing EZ Curls - 2x10*40
Standing/Lying EZ extention - 4x10*40

Cable extention - 2x20 SS Dips - 4x12*BW

thew1rrior

02-15-16, 10:06 am

8.II
Day I

Shrugs - 3 sets 2x8*80 8*100
Pull ups - 4 sets 10 reps BW
Deadlift - 3 sets 2x6*110 8*100
DB Row - 3 sets 8 reps 35kgs

DB shoulder press - 3 sets 8*30 2x8*40
DB Lat raises - 3 sets 10 reps 20kgs

Ez preacher curl - 2 sets 10 reps 30kgs
DB Hammers - 2 sets 8 reps 30kgs

Standing forearms curls SS seated curls
Standing calf raises - 3 sets reps till failure

"Confidence is being able to say:
'fuck it' without opening your mouth
say it with your walk,
with your smile,
with your entire being"

thew1rrior

02-15-16, 10:12 am

10.II.
Day II

Standing leg curls - 3 sets 12 reps 30kgs
Lying leg curls - 2 sets 12 reps 30kgs
Squats - 5 sets 8 reps 3x8*80 2x8*100
Lunges - 3 sets 8 reps per leg 65kgs
Stiff leged dealift - 4 sets 12 reps 2x12*30(DB) 2x12*90

Leg extentions - 2 sets 18 reps 20kgs

Seated calf raises - 3 sets 12 reps 80kgs
Standing calf raises - 3 sets 8 reps 80kgs
BW calf raises - 3 sets 25 reps

"Surround yourself with people who empower you to become better."

thew1rrior

02-15-16, 10:14 am

12.II
Day III

Birthday training

DB Flys - 3 sets 12 reps 20kgs
DB incline - 4 sets 8 reps 45kgs
Bench press - 3 sets 8 reps 75kgs
DB decline - 2 sets 10 reps 40kgs
Crossover flys - 4 sets 12 reps

Dips - 4 sets 10 reps
Leg raises - 4 sets 10 reps

"Limits keep us safe
Limits keep us in the status quo
We limit ourselves and others
We limit our own power
Limits stop injury
Limits stop idiocy
Limits will guide my training
Limits will let me grow

Actually…
Fuck limits. I’m going to train hard, train often, and train like there’s no end in sight.
Why not train again today, this morning’s session wasn’t enough.
I want to train harder than ever, and if my body’s limits say no,
then my body will have to learn new limits.Nothing will stop me once I begin.

Fuck distractions
Fuck errors
Fuck excuses
Fuck limits
It’s time to train"

thew1rrior

03-01-16, 3:06 am

Week VII

15.2.

Shrugs - 3 sets 12reps 80
Bent over row - 3 sets 10 reps 80
Pull ups - 5 sets 10 reps BW
Deadlift - 4 sets 12 reps 80

DB Bent-Over Raise - 4 sets 10 reps 20
DB Laterial raises - 3 sets 12 reps 20
DB Shoulder press - 3 sets 10 reps 45

I will keep the things easy this week.Something like deload,bruh.

17.2.

Lying leg curls - 3 sets x25reps 20
Standing leg curls - 3 sets 12 reps 25
Squats - 3 sets 10 reps 90
Lunges - 2 sets 12 reps 60 / walking 2 sets 10 reps 50
Leg extentions - 2 sets 25 reps 20
SL deadlift - 3 sets 12 reps 50 / DB 2 sets 15reps

19.2.

DB Flys - 2sets 12 reps
DB Incline 3 sets 12 reps 40
Bench press - 3 sets 3*70 2x6*75
DB Decline - 2 sets 15 reps 30
DB Flys - 4 sets 12 reps 20

EZ Standing ext - 4 sets 10 reps 30
Dips - 4 sets 12 reps BW
DB Hammers - 2 sets 10 reps 30
DB Curls - 2 sets 10 reps

thew1rrior

03-01-16, 3:12 am

[size=+1]Week VIII]
22.2

Lat pulldown undergrip - 3 sets 12 reps 65
DB Rows - 3 sets 12 reps 30
Deadlift - 3 sets 8 reps 110
Pull ups - 6 sets 8 reps
Seated row - 3 sets 12 reps 60

DB Hammers - 2 sets 10 reps 25
DB Curls - 2 sets 10 reps 25
Standing curl - 2 sets 8 reps 40

23.2

Squat - 5 sets 2x8*80 3x8*100
Leg press - 5 sets 2x170 2x210 6*120
Lunges - 4 sets 2x10*45(DB) 2x10*70
SL Deadlift - 3 sets 10 reps 70
Leg extention - 3 sets 18 reps 1/3 magazine

26.2

DB Flys - 5 sets 12 reps 30
Bench press - 4 sets 6 reps 75
Crossover - 4 sets 15 reps
DB Incline - 4 sets 8 reps 45

DB Hammers - 2 sets 12 reps
DB Curls - 2 sets 12 reps
Dips - 4 sets to failure
T2B - 2 sets 20 reps

thew1rrior

03-09-16, 11:41 am

29.II

Shrugs - 3 sets 10 reps 10*80 2x10*100
Bend over row - 3 sets 10 reps 60
Deadlift - 4 sets 8*100 2x8*120 10*80
Pull ups - 4 sets 15 reps BW
DB Row - 2 sets 10 reps 25

Military press - 3 sets 8 reps 50
DB Lat raises - 3 sets 12 reps 20

DB Bench press* - 3 sets 12 reps 30
DB Flys - 3 sets 12 reps 20
Ez Preacher curl - 2 sets 10 reps 35
Standing curl - 2 sest 12 reps 20

Calf raises - 3 sets 25 reps (failure)

* DB bench performed with neutral grip,palms against each other.
New working max on deadlift!

01.III

Squat - 6 sets 12*60 2x10*80 2x8*90 8x90-8x60 drop
Leg press - 4 sets 2 reps 120
Lunges - 3 sets 6 reps 60
SL Deadlift - 3 sets 6 reps 60
Leg curls - 3 sets 12 reps 1/3magazine
Leg extention - 3 sets 12reps 1/3magazine

Leg press calves - 3 sets 10 reps 120
T2B - 2 sets 20 reps

Next week,110 or 120 for squats.On any cost.

04.III

Incline DB - 3 sets 8 reps 40
Bench press - 3 sets 6 reps 75
DB Bench press - 3sets 12 reps 40
DB Flys - 5 sets 10 reps 20

EZ Standing ext - 3 sets 10 reps 30
Dips - 4 sets 12 reps BW

thew1rrior

03-22-16, 2:54 pm

Week 10

7.III

1A Shrugs - 3 sets 8 reps 100
1B Bent over row - 3 sets 10 reps 60
Deadlift - 3 sets 8 reps 120
Pull ups - 5 sets 8-10 reps Bw
DB row - 2 sets 10 reps 30

DB Flys - 3 sets 12 reps 20
DB Bench - 3 sets 10 reps 30
Military press - 4 sets 8 reps 50
DB Lat raises - 3 sets 10 reps 20

EZ preacher - 2 sets 12 reps 35
DB Hammers - 3 sets 8 reps 30

8.III

Standing wrist curl - 4 sets 12 reps
Seated wrist curl - 4 sets 12-15 reps
1A Crunches - 3 sets 20 reps
1B Twists - 3 sets to failure
1C T2B - 2 sets 20 reps
Seated calf raise - 2 sets 12 reps
1A Standing calf raise - 6 sets 10 reps 70
1B standing calf raise bw - 4 sets 30 reps

+Squats - 4 sets 12 reps 75

Actually,i do squats today just for fun,i dont even plan to squat.The only thing that piss me off is traps pain from yesterday.

9.III

DB incline - 4 sets 10 reps 12*30 3x10*50
Bench press - 4 sets 3x6*80 8*75
1a DB Incline Flys - 3 sets 12 reps 20
1b DB Flys - 3 sets 10 reps 30
DB Bench press - 2 sets 6 reps 50

EZ Standing ext - 4 sets 10 reps 30
DB Hammers - 2 sets 10 reps 30
DB Curls - 1 set 15 reps 30
Dips - 6 sets 12 reps BW

Pull ups - 5 sets 10 reps

11.III

DB Incline - 3 sets 6 reps 40
Bench press - 4 sets 3x8*75 6*80
DB Flys - 4 sets 2x12*20 2x12*30
Standing EZ ext - 3 sets 8 reps 30
Dips - 5 sets 12 reps BW

thew1rrior

03-22-16, 2:57 pm

Week 11

14.3

Shrugs - 3 sets 8 reps 100
Bent over row - 3 sets 12 reps 60
Deadlift - 3 sets 8*100 8*115 8*130
Pull ups - 5 sets 12 reps BW

Military press - 3 sets 12 reps 2x8*40 8*50
DB Lat raises - 3 sets 12 reps 20
Front raises - 3 sets 12 reps

DB Flys - 3 sets 10 reps 20

17.3

DB Incline - 3 sets 10 reps 55
DB Flys - 3 sets 12 reps 25
Bench press - 3 sets 6 reps 60
Dips - 5 sets 12 reps BW
Crossover - 5 sets to failure

DB Hammers - 12*35
DB Curls - 10*35

18.3

Lying curls - 3 sets 15 reps 30
Standing Leg Curls - 2 sets 10 reps 30
Front squat - 3 sets 12 reps 65
Back squat - 2x3*100 2x6*70
SL deadlift - 4 sets 2x12*30(DB) 2x10*50

Standing calf raises - 4 sets 12 reps 60
Crunches - 3 sets 20 reps

Next week will be deload,two training days,light weight and high reps.

thew1rrior

04-02-16, 6:09 am

Week 12
28.3

Shrugs - 6 sets 12 reps 100
Barbell rows - 3 sets 10 reps 70
Deadlift - 2x8*120 6*130
Pull ups - 5 sets 12 reps BW

Wrist curls - 4 sets 25 reps LW
Standing calf raises - 3 sets 20 reps 50

First 3 sets of shrugs is performed in front of me,other 3 behind back.

29.3

Incline press - 2x12*50(DB) 2x8*70
Bench press - 2x12*50(DB) 2x8*70 3*80
DB Flys - sets 12 reps 20
DB Decline - 3 sets 15 reps 30

3 rounds of:
Crunches - 25 reps
Leg raises - 20 reps
russian twists - 20 reps

31.3

Standing Leg Curl - 2 sets 18 reps 20
Lying leg curls - 2 sets 12 reps 40
Front squat - 12*50 2x12*70 10*80
Back squat - 10*60 10*80 6*100
Stiff leged deadlift - 2 sets 12 reps 60
DB stiff leged deadlift - 3 sets 12 reps 30

Standing calf raise - 4 sets 20 reps 50

Back squat was feeling very heavy after front one.

01.4.

High pull - 3x12*50 8*60
Military press - 2x8*50 3*60
DB Shoulder press - 4 sets 6 reps 40
DB Side raises - 4 sets 12 reps 20
DB Rear raises - 3 sets 12 reps 20
Front raises - 2 sets 12 reps 20

EZ preacher curls - 2 sets 12 reps 20
DB Hammers - 2 sets 8 reps 30
EZ Standing ext - 3 sets 10 reps 30
Dips - 4 sets 12 reps BW

Still weak shoulder press.Fxck.

thew1rrior

05-03-16, 9:56 am

10 days rest , then
Week 14

11.4

Spartan push-up - 3 sets 10 reps BW
lat pulldowns - 3 sets 10 reps 65

shrugs - 6 sets 10 reps 100
bend over row - 3 sets 12 reps 70
deadlift - 2x8*100 8*120 8*130
v bar row - 3 sets 12 reps 60
pull ups - 5 sets 10 reps BW

12.4

Incline bench - 2x8*50(DB) 2x6*80
Bench press - 10x50 8x70 2x6*80
Decline bench - 3x10*60
DB Flys - 6x12*20
Push ups - 3x15

wrist curls - 6x12*30
standing calf raises - 3x12*60 SS 3x25*BW

13.4

running
5x200
4x100
4x50

14.4

Leg curls - 2x25*25(standing) 3x20*35
Squat - 12x60 8*80 2x6*100 6x70-6x80
Front squat - 8x70 8x80 8x85
SL Deadlift - 2x12*30(DB) 12x50 12x60
Reverse lunges - 3x12*BW

Standing Calf raises - 3x15*80
Lying leg raise hip thrust - 3x12

15.4

High-pull - 12*30 3x8*50 8*30(DB)
Military press - 10*30 3x8*50
DB Shoulder press - 12*30 3x8*40
DB shoulder raise - 3x12*10 SS DB shoulder row - 3x10*15
DB laterial raise - 3x12*20

EZ preacher curl - 3x8*35
DB Hammers - 2x10*30
DB Curls - 3x10*20
EZ standing extention - 3x10*35
Dips - 4x12*BW