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Exercises and workouts / Re: The Lat Machine - Reg Park (1954)
« Last post by Karoliwan on December 14, 2018, 04:01:08 AM »You present an entirely new and exotic story. I have a lot of knowledge from you.
Recent Posts
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General Discussion / Re: Reg Park talks from his cough
« Last post by Karoliwan on December 14, 2018, 04:01:01 AM »Please tell me more about this. I think it is very necessary for me.
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on November 30, 2018, 03:59:02 PM »Now I squat 5x10 to below parallell 3 days/week increasing the weight by 5 kg each week if I don't get sore. So next week 32,5 kg.
Since I do OHS with a narrow grip and weightlifting shoes I just had to remove a 5 kg weight to get the same angle in the knee as I got at the PT doing the test squat barefoot.
I'm allowed to do Clean deadlifts and snatch deadlifts now.... ok just at 45 kg but it's a huge step forward.
Since I do OHS with a narrow grip and weightlifting shoes I just had to remove a 5 kg weight to get the same angle in the knee as I got at the PT doing the test squat barefoot.
I'm allowed to do Clean deadlifts and snatch deadlifts now.... ok just at 45 kg but it's a huge step forward.
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on November 24, 2018, 02:59:24 PM »Todays WO
Bike 10 min
Squats to box at parallel
OH Squat (narrow grip)5x20 27,5 kg
10 min bike
SLDL
3x10 70 kg
OHP
3x5 40 kg
SG OHP
3x5 30 kg
BB row
3x5 70 kg
Compoundset:
BB row 3x8 60 kg
HBR 3x8 20 kg DB:s
Long Pull 3x8 95 kg
Pulldowns 3x8 50 kg
Compoundset
High incline DB flyes 2x8 10 kg
High incline Squeez press 2x8 10 kg DB:s
High incline DBBP 2x8 10 kg
Neck press 2x8 45 kg
Laterals
3x8 10 kg DB:s
Superset
Tri ext 1x5 50 kg, 1x6 45 kg, 1x8 40 kg
Kickbacks 1x5 10 kg DB:s, 1x6 10 kg, 1x8 10 kg DB:s
DB Curl
3x10 10 kg DB:s
Compound set
Seated GM 3x10 20 kg
Rev hypers 3x10 BW
Abs
Deep core exercise 3x4 BW
Russian twist 3x20 15 kg
Bike 10 min
Squats to box at parallel
OH Squat (narrow grip)5x20 27,5 kg
10 min bike
SLDL
3x10 70 kg
OHP
3x5 40 kg
SG OHP
3x5 30 kg
BB row
3x5 70 kg
Compoundset:
BB row 3x8 60 kg
HBR 3x8 20 kg DB:s
Long Pull 3x8 95 kg
Pulldowns 3x8 50 kg
Compoundset
High incline DB flyes 2x8 10 kg
High incline Squeez press 2x8 10 kg DB:s
High incline DBBP 2x8 10 kg
Neck press 2x8 45 kg
Laterals
3x8 10 kg DB:s
Superset
Tri ext 1x5 50 kg, 1x6 45 kg, 1x8 40 kg
Kickbacks 1x5 10 kg DB:s, 1x6 10 kg, 1x8 10 kg DB:s
DB Curl
3x10 10 kg DB:s
Compound set
Seated GM 3x10 20 kg
Rev hypers 3x10 BW
Abs
Deep core exercise 3x4 BW
Russian twist 3x20 15 kg
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on November 09, 2018, 02:51:15 PM »Bike 10 min
OHP
3x8 35 kg (as much speed as possible)
SG OHP
3x8 25 kg (as much speed as possible)
Compoundset
HBR lat 3x8 20 kg DB:s
Long Pull 3x8 80 kg
NG Pulldowns 3x8 50 kg
Rev pulldowns 3x8 50 kg
Compoundset
High incline DB Flyes 3x8 10 kg
High incline Squees press 3x8 10 kg DB:s
Incline DBBP 3x8 20 kg DB:s
Dips 1x8 BW, Neckpress 1x8 45 kg, Dips 1x8 BW
Tricep compoundset:
Rope Tri ext 3x8 35 kg
Kickbacks 3x8 10 kg DB:s
JB Press 3x8 20 kg
Lying tri ext 3x8 20 kg
Pullover-cg press ecc-JB 3x8 20 kg
Pushdowns 3x8 30 kg
DB curl
1x10 12,5 kg, 11 kg, 10 kg DB:s
Laterals
3x10 8 kg DB:s
OHP
3x8 35 kg (as much speed as possible)
SG OHP
3x8 25 kg (as much speed as possible)
Compoundset
HBR lat 3x8 20 kg DB:s
Long Pull 3x8 80 kg
NG Pulldowns 3x8 50 kg
Rev pulldowns 3x8 50 kg
Compoundset
High incline DB Flyes 3x8 10 kg
High incline Squees press 3x8 10 kg DB:s
Incline DBBP 3x8 20 kg DB:s
Dips 1x8 BW, Neckpress 1x8 45 kg, Dips 1x8 BW
Tricep compoundset:
Rope Tri ext 3x8 35 kg
Kickbacks 3x8 10 kg DB:s
JB Press 3x8 20 kg
Lying tri ext 3x8 20 kg
Pullover-cg press ecc-JB 3x8 20 kg
Pushdowns 3x8 30 kg
DB curl
1x10 12,5 kg, 11 kg, 10 kg DB:s
Laterals
3x10 8 kg DB:s
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on November 07, 2018, 08:37:55 PM »Bike 10 min
Squats to box at parallel
OH Squat (narrow grip)5x20 15 kg
10 min bike
Leg ext
3x10 10 kg
Compoundset:
SLDL 3x10 60 kg
Rev Hypers 3x10 BW
Seated GM 3x10 30 kg
SG OHP
3x8 30 kg
OHP
3x6 40 kg
Rev BB row
3x8 60 kg
Compoundset
HBR 3x8 20 kg DB:s
BB row 3x8 40 kg
NGPD 3x8 45 kg
RGPD 3x8 34 kg
Superset
Laterals 3x8 8 kg DB:s
Push ups 3x8 BW (explosive)
Superset
Tri ext 3x8 40 kg
DB Curl 3x8 8 kg DB:s
Abs
Deep core exercise 3x4 BW
Russian twist 3x20 15 kg
Squats to box at parallel
OH Squat (narrow grip)5x20 15 kg
10 min bike
Leg ext
3x10 10 kg
Compoundset:
SLDL 3x10 60 kg
Rev Hypers 3x10 BW
Seated GM 3x10 30 kg
SG OHP
3x8 30 kg
OHP
3x6 40 kg
Rev BB row
3x8 60 kg
Compoundset
HBR 3x8 20 kg DB:s
BB row 3x8 40 kg
NGPD 3x8 45 kg
RGPD 3x8 34 kg
Superset
Laterals 3x8 8 kg DB:s
Push ups 3x8 BW (explosive)
Superset
Tri ext 3x8 40 kg
DB Curl 3x8 8 kg DB:s
Abs
Deep core exercise 3x4 BW
Russian twist 3x20 15 kg
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Members logs / Re: Sergio's training log
« Last post by Sergio on September 27, 2018, 12:22:24 PM »Bench dbs press: 8 X 10 ; 8 X 10
Dbs flys on bench: 8 X 6 ; 8 X 6
BB pullover: 8 X 7 ; 8 X 8
One db Row: 8 X 11 ; 8 X 11
Bend over BB rowing: 8 X 22 ; 8 X 22
Lying BB triceps: 8 X 11 ; 8 X 11
One db biceps curl: 8 X 9 ; 8 X 9
BB biceps curl: 8 X 14 ; 8 X 14
Reberse BB biceps curl: 8 X 12 ; 8 X 12
BB wist curl: 10 X 17 ; 8 X 19
Upright BB rowing: 6 X 15 ; 6 X 15
Military press: 6 X 15 ; 6 X 16
One db pullover across bench: 10 X 9 ; 10 X 10
Squats: 10 X 10 ; 10 X 10
BB twist: 30 - 30
Leg raising: 15 - 15
Dbs flys on bench: 8 X 6 ; 8 X 6
BB pullover: 8 X 7 ; 8 X 8
One db Row: 8 X 11 ; 8 X 11
Bend over BB rowing: 8 X 22 ; 8 X 22
Lying BB triceps: 8 X 11 ; 8 X 11
One db biceps curl: 8 X 9 ; 8 X 9
BB biceps curl: 8 X 14 ; 8 X 14
Reberse BB biceps curl: 8 X 12 ; 8 X 12
BB wist curl: 10 X 17 ; 8 X 19
Upright BB rowing: 6 X 15 ; 6 X 15
Military press: 6 X 15 ; 6 X 16
One db pullover across bench: 10 X 9 ; 10 X 10
Squats: 10 X 10 ; 10 X 10
BB twist: 30 - 30
Leg raising: 15 - 15
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Members logs / Re: Sergio's training log
« Last post by Sergio on June 16, 2018, 07:14:05 PM »My last workouts:
1) Feeling older and weaker as more and more time pass without weightraining.
Dbs bench press, one db rowing, BB straight arms pullover, declined bench Flys, one db biceps curl, one db triceps curl, bend over BB row, BB upright press and abs work. Two sets each exercise.
2) Bench dbs press: 8 X 10 ; 8 X 10
BB straight arm pullover: 8 X 7 ; 8 X 7
One db rowing : 8 X 10 ; 8 X 10
Bent over BB rowing: 8 X 17 ; 8 X 19
Std one db biceps curl: 8 X 9 ; 6 X 9
Lying triceps BB curl: 8 X 10 ; 8 X 10
BB upright rowing: 8 X 14 ; 8 X 14
Std BB upper press: 6 X 17 ; 6 X 17
Db pullover across the bench: 10 X 9 ; 8 X 9
BB twist : 30 - 30
Reverse crunches: 15 - 12
3) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 7
One db rowing : 8 X 10 ; 8 X 11
Bent over BB rowing: 8 X 18 ; 8 X 19
Std one db biceps curl: 8 X 9 ; 6 X 9
Std BB biceps curl: 8 X 14 ; 6 X 14
Lying triceps BB curl: 8 X 12 ; 8 X 12
One db triceps curl: 6 X 6
BB upright rowing: 8 X 14 ; 8 X 14
Std BB upper press: 6 X 16 ; 6 X 17
Db pullover across the bench: 10 X 9 ; 10 X 9
BB twist : 35 - 35
Reverse crunches: 18 - 12
1 hr
4) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 8
One db rowing : 8 X 10 ; 8 X 11
Bent over BB rowing: 8 X 18 ; 8 X 18
Lying triceps BB curl: 8 X 12 ; 8 X 12
Std BB triceps curl: 8 X 10 ; 8 X 10
Std one db biceps curl: 8 X 9 ; 8 X 9
Std BB biceps curl: 8 X 14 ; 8 X 14
BB upright rowing: 8 X 14 ; 8 X 14
Std BB overhead press: 6 X 16 ; 6 X 16
Wrist BB curl: 12 X 16 ; 12 X 16
Db pullover across the bench: 10 X 9 ; 10 X 9
BB twist : 40 - 40
Reverse crunches: 14 - 14
Stronger
5) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 8
One db rowing : 8 X 10 ; 8 X 11
Bent over BB rowing: 8 X 19 ; 8 X 17
Lying triceps BB curl: 8 X 12 ; 8 X 12
Std BB triceps curl: 8 X 11 ; 8 X 11
Std one db biceps curl: 8 X 9 ; 8 X 9
Std BB biceps curl: 8 X 14 ; 8 X 15
BB upright rowing: 8 X 15 ; 8 X 15
Std BB overhead press: 6 X 16 ; 6 X 17
Wrist BB curl: 12 X 17 ; 12 X 17
Reverse BB curl: 8 X 12 ; 8 X 12
Db pullover across the bench: 10 X 10 ; 10 X 9
BB twist : 40 - 40
Reverse crunches: 15 - 15
6) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 8
One db rowing : 8 X 11 ; 8 X 11
Bent over BB rowing: 8 X 19 ; 8 X 20
Lying triceps BB curl: 8 X 10; 8 X 11
One db triceps curl: 8 X 5 ; 8 X 5
Std one db biceps curl: 8 X 8 ; 8 X 9
Std BB biceps curl: 8 X 15 ; 8 X 16
BB upright rowing: 6 X 15 ; 6 X 15
Std BB overhead press: 6 X 17 ; 6 X 17
Wrist BB curl: 12 X 16 ; 11 X 17
Reverse BB curl: 8 X 13 ; 8 X 13
Db pullover across the bench: 10 X 10 ; 10 X 10
BB twist : 45 - 45
Reverse crunches: 16 - 16
Stronger
1) Feeling older and weaker as more and more time pass without weightraining.
Dbs bench press, one db rowing, BB straight arms pullover, declined bench Flys, one db biceps curl, one db triceps curl, bend over BB row, BB upright press and abs work. Two sets each exercise.
2) Bench dbs press: 8 X 10 ; 8 X 10
BB straight arm pullover: 8 X 7 ; 8 X 7
One db rowing : 8 X 10 ; 8 X 10
Bent over BB rowing: 8 X 17 ; 8 X 19
Std one db biceps curl: 8 X 9 ; 6 X 9
Lying triceps BB curl: 8 X 10 ; 8 X 10
BB upright rowing: 8 X 14 ; 8 X 14
Std BB upper press: 6 X 17 ; 6 X 17
Db pullover across the bench: 10 X 9 ; 8 X 9
BB twist : 30 - 30
Reverse crunches: 15 - 12
3) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 7
One db rowing : 8 X 10 ; 8 X 11
Bent over BB rowing: 8 X 18 ; 8 X 19
Std one db biceps curl: 8 X 9 ; 6 X 9
Std BB biceps curl: 8 X 14 ; 6 X 14
Lying triceps BB curl: 8 X 12 ; 8 X 12
One db triceps curl: 6 X 6
BB upright rowing: 8 X 14 ; 8 X 14
Std BB upper press: 6 X 16 ; 6 X 17
Db pullover across the bench: 10 X 9 ; 10 X 9
BB twist : 35 - 35
Reverse crunches: 18 - 12
1 hr
4) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 8
One db rowing : 8 X 10 ; 8 X 11
Bent over BB rowing: 8 X 18 ; 8 X 18
Lying triceps BB curl: 8 X 12 ; 8 X 12
Std BB triceps curl: 8 X 10 ; 8 X 10
Std one db biceps curl: 8 X 9 ; 8 X 9
Std BB biceps curl: 8 X 14 ; 8 X 14
BB upright rowing: 8 X 14 ; 8 X 14
Std BB overhead press: 6 X 16 ; 6 X 16
Wrist BB curl: 12 X 16 ; 12 X 16
Db pullover across the bench: 10 X 9 ; 10 X 9
BB twist : 40 - 40
Reverse crunches: 14 - 14
Stronger
5) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 8
One db rowing : 8 X 10 ; 8 X 11
Bent over BB rowing: 8 X 19 ; 8 X 17
Lying triceps BB curl: 8 X 12 ; 8 X 12
Std BB triceps curl: 8 X 11 ; 8 X 11
Std one db biceps curl: 8 X 9 ; 8 X 9
Std BB biceps curl: 8 X 14 ; 8 X 15
BB upright rowing: 8 X 15 ; 8 X 15
Std BB overhead press: 6 X 16 ; 6 X 17
Wrist BB curl: 12 X 17 ; 12 X 17
Reverse BB curl: 8 X 12 ; 8 X 12
Db pullover across the bench: 10 X 10 ; 10 X 9
BB twist : 40 - 40
Reverse crunches: 15 - 15
6) Bench dbs press: 8 X 10 ; 8 X 10
Decline dbs flys: 8 X 6 ; 8 X 6
BB straight arm pullover: 8 X 7 ; 8 X 8
One db rowing : 8 X 11 ; 8 X 11
Bent over BB rowing: 8 X 19 ; 8 X 20
Lying triceps BB curl: 8 X 10; 8 X 11
One db triceps curl: 8 X 5 ; 8 X 5
Std one db biceps curl: 8 X 8 ; 8 X 9
Std BB biceps curl: 8 X 15 ; 8 X 16
BB upright rowing: 6 X 15 ; 6 X 15
Std BB overhead press: 6 X 17 ; 6 X 17
Wrist BB curl: 12 X 16 ; 11 X 17
Reverse BB curl: 8 X 13 ; 8 X 13
Db pullover across the bench: 10 X 10 ; 10 X 10
BB twist : 45 - 45
Reverse crunches: 16 - 16
Stronger
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on June 15, 2018, 09:38:39 PM »Compoundset:
Seated Speed AMS 10x6 10 kg
Seated speed SG-OHP 10x6 10 kg
Speed OHP 10x6 20 kg
RGPD
3x8 50 kg
Long Pull
3x8 85 kg
Incline DBBP
3x8 15 kg DB:s
Superset
Laterals 3x8 8 kg DB:s
Bent laterals
DB Curl 3x8 8 kg DB:s
Speed Tri ext 3x6 25 kg
Did an upper body WO Wednesday as well I had to give my knee a rest. I've had too many WO with heavy power snatches and power cleans... + too much volume for a injured knee.
Seated Speed AMS 10x6 10 kg
Seated speed SG-OHP 10x6 10 kg
Speed OHP 10x6 20 kg
RGPD
3x8 50 kg
Long Pull
3x8 85 kg
Incline DBBP
3x8 15 kg DB:s
Superset
Laterals 3x8 8 kg DB:s
Bent laterals
DB Curl 3x8 8 kg DB:s
Speed Tri ext 3x6 25 kg
Did an upper body WO Wednesday as well I had to give my knee a rest. I've had too many WO with heavy power snatches and power cleans... + too much volume for a injured knee.
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Members logs / Re: 12 weeks of a workout with a fancy name!
« Last post by Steff on June 12, 2018, 11:38:15 AM »Superset
Snatch high pull 1x3 30, 40, 40, 50, 50 kg, 55 kg, 60 kg
3 pull block 1x3 15 kg, 20 kg, 25 kg, 30 kg, 32,5 kg, 35 kg, 40 kg
Power snatch
1x3 55 kg
1x3 60 kg (1 fail)
5x2 65 kg
Superset
Snatch high pull 3x3 80 kg
3 pull block 3x3 25 kg
Jerks
1x3 40 kg, 50 kg, 60 kg
1 clean 2 jerks
5x1 70 kg
Squat 2 min rep
1x1 50 kg
Squat
3x10 40 kg
Superset
Lunges 3x6 4 kg
Bounce sq 3x10 4 kg
CGPD
3x8 60 kg
Not my best day... the power snatch felt odd didn't find the groove like Saturday's WO.
Snatch high pull 1x3 30, 40, 40, 50, 50 kg, 55 kg, 60 kg
3 pull block 1x3 15 kg, 20 kg, 25 kg, 30 kg, 32,5 kg, 35 kg, 40 kg
Power snatch
1x3 55 kg
1x3 60 kg (1 fail)
5x2 65 kg
Superset
Snatch high pull 3x3 80 kg
3 pull block 3x3 25 kg
Jerks
1x3 40 kg, 50 kg, 60 kg
1 clean 2 jerks
5x1 70 kg
Squat 2 min rep
1x1 50 kg
Squat
3x10 40 kg
Superset
Lunges 3x6 4 kg
Bounce sq 3x10 4 kg
CGPD
3x8 60 kg
Not my best day... the power snatch felt odd didn't find the groove like Saturday's WO.