Recent Posts

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Forum news / Re: www.regpark.net back online again!!!
« Last post by Pommagerdai on October 17, 2017, 09:48:44 AM »
 what energy it was in 2006 and 2007!!
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Exercises and workouts / Re: Analyzing the Squat
« Last post by Pommagerdai on October 17, 2017, 09:48:13 AM »
 mechanics will easily demonstrate that some are much more proficient than others.
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on October 16, 2017, 04:04:47 PM »
Busy week... here's today's WO anyway:

Superset: RI 3 min
Pull ups 5x3 15 kg
DBBP 5x3 35 kg DB:s
BB row 5x3 70 kg
Incline DBBP 5x3 25 kg DB:s

Superset for pump:  RI 2 min
Chin ups 2x8 BW
HBR 1x8 22,5 kg, 1x8 17,5 kg DB:s
Long Pull 2x8 79 kg
Race dive rows 1x8 60 kg, 1x8 50 kg

Superset for pump:
Incline DBBP 1x8 25 kg DB:s
Squeez press 1x8 15 kg DB:s
Cable cross flyes 1x8 25 kg
Push Ups 1x8 BW

Superset
OHP 1x8 45 kg
Cable bent  Laterals 1x8 12,5 kg, 1x8 10 kg
Cable Laterals 2x8 10 kg
DB Laterals 1x8 6 kg DB:s
Prone eagle 2x8 2 kg DB:s
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General Discussion / Re: Old Iron images
« Last post by Oleg K on October 13, 2017, 10:33:17 PM »
Yury Vlasov
5
Members logs / Re: Sergio's training log
« Last post by Sergio on October 12, 2017, 01:39:09 PM »
Number 73:

Bench dbs press: 8 X 10 ; 8 X 11
One db Bend over row: 8 X 10 ;, 8 X 11
One db triceps curl: 8 X 6 ; 6 X 7
One db biceps curl: 8 X 9 ; 6 X 10
One db press: 6 X 9 ; 6 X 10
Squats: 10 X 20 ; 10 X 22
One db pullover across the bench: 10 X 10 ; 10 X 11
BB twist: 30 - 30
Leg raise: 20 - 16

No time today for a long workout.
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on October 11, 2017, 03:21:42 PM »
Had a OL workout Saturday but didn't logg it.

Todays WO:

Circuit A1: 5 min AMRAP = 6 laps
Fsq 45 kg x5
BB Row 47,5 kg x5

Circuit A2: 5 min AMRAP = 6 laps
Fsq 50 kg x5
BB row 50 kg

Circuit B1: 6 min AMRAP = 5 Laps
Rev Lunges 5 kg DB:s x5
Upright Row 20 kg x5
DBBP 15 kg DB:s x5

Circuit B2: 6 min AMRAP = 5 Laps
Rev Lunges 6 kg DB:s x5
Upright Row 25 kg x5
DBBP 17,5 kg DB:s x5

Circuit C1: 4 min AMRAP = 5 Laps
Bent over Laterals 8 kg DB:s x5
Step ups 5 kg DB:s x5
Thors hammer variation 8 kg DB:s x5  (stupid name on this one)

Circuit C2: 4 min AMRAP = 6 Laps
Bent over Laterals 8 kg DB:s x5
Step ups 5 kg DB:s x5
Thors hammer variation 8 kg DB:s x5

Need to increase the weight in DBBP, upright row, step up and lunges way too light!
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Members logs / Re: Sergio's training log
« Last post by Sergio on October 10, 2017, 11:58:16 PM »
Number 72A :

Bench dbs press: 10 X 10 ; 10 X 11
Declined dbs fly: 10 X 6 : 10 X 6
Bend over BB row: 10 X 19 ; 10 X 20
Bend over BB reverse grip row: 10 X 22 ; 10 X 24
Declined bench BB triceps curl: 8 X 14 ; 8 X 14
One db triceps curl: 8 X 6 ; 6 X 6
One db bíceps curl: 8 X 9 ; 8 X 9
Concentration curl: 8 X 6 ; 8 X 7
BB reverse curl: 8 X 14 ; 8 X 15
BB wrist curl: 12 X 19 ; 10 X 20
BB upright row: 8 X 15 ; 8 16
BB press: 6 X 17 ; 5 X 19
Pullover a cross the bench: 10 X 10 ; 10 X 11
Twist leg raise: 16 - 12
BB Twist: 30 - 30


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Members logs / Re: Sergio's training log
« Last post by Sergio on October 09, 2017, 11:17:51 AM »
Number 72:

Squats: 10 X 10 ; 10 X 20 ; 10 X 20
Lunges: 10 X 0 ; 8 X 7
Sissy squats: 8 - 8
BB twist on bench: 40 - 40
Twisted leg raise on a 20° inclined bench: 18 - 16

Past week: 207 km cycling

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Members logs / Re: Sergio's training log
« Last post by Sergio on October 08, 2017, 12:37:04 PM »
Number 71:

Bench dbs press: 10 X 10 ; 10 X 11
Declined dbs fly: 10 X 6 : 10 X 6
One db row: 10 X 10 ; 10 X 10
Bend over BB reverse grip row: 10 X 22 ; 10 X 24
Declined bench BB triceps curl: 8 X 12 ;, 8 X 14
One db kickback: 8 X 4 ; 8 X 4
BB biceps curl: 8 X 15 ; 8 X 16
Concentration curl: 8 X 6 ; 8 X 6
BB reverse curl: 8 X 14 ; 8 X 15
BB wrist curl: 12 X 19 ; 10 X 19
BB upright row: 8 X 15 ; 8 16
BB press behind neck: 6 X 16 ; 6 X 17
Pullover a cross the bench: 12 X 10 ; 12 X 10
Twist leg raise: 19 - 16
BB Twist: 35 - 35

Tomorrow the legs. This afternoon I have 40-60 km cycling with friends.


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Exercises and workouts / Re: Fullbody SuperKompound for intermediate athletes
« Last post by Oleg K on October 06, 2017, 10:03:07 PM »
Calmormy, thank you! For this training program except me has been doing a lot of Russian-speaking users.And this is me at 41. Height 185 cm (6 1\2 in) weight 98 kg (215 pounds).
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