Post reply

Name:
Email:
Subject:
Message icon:
Verification:
Type the letters shown in the picture
Listen to the letters / Request another image

Type the letters shown in the picture:
When did Reg Park win his first mr universe? (year):

shortcuts: hit alt+s to submit/post or alt+p to preview


Topic Summary

Posted by: ph1408
« on: February 04, 2023, 09:29:01 PM »

Training week 30.01.2023 - 05.02.2023

30.01.2023 Biceps, triceps
Pinwheel curls
18 x10
18 x10
18 x10
18 x10
18 x14

Triceps extensions
30 x11
30 x8
25 x13
25 x7
20 x11 + drop set to 15 x14
15 x15

Hammer curls, cable
22.5 x16
25 x16
27.5 x12
27.5 x9
25 x11

One arm triceps extensions, cable
10 x12
10 x11
10 x8
7.5 x11

Cable curls
20 x17
20 x14
20 x12
15 x20
15 x20

Preacher curls, dumbbell
8 x20
8 x19
8 x19

TechnoGym Arm Extension
30 x20
35 x20
40 x18

Very good workout. I'm chasing the 50cm arms and I think I'm getting pretty close.

31.01.2023 Shoulders, traps
Lateral raises
14 x18
14 x16
14 x16
14 x14
14 x14 + drop 6 x30

Seated press, plate loaded
115 x7
115 x6
115 x5
110 x7

Lateral raises, cable
5 x20
6 x15
6 x15
6 x12
5 x14

Reverse flyes, dumbbell
10 x14
10 x12
8 x19

Power shrugs
130 x12
130 x12
130 x15
130 x20

I had a very good pump throughout the whole session.

01.02.2023 Back

Conventional deadlifts
160 x5
180 x3
170 x3

Seated rows, plate loaded
200 x12
210 x11
240 x6
200 x11

Low rows
200 x10
160 x15
160 x14

Lat pulldowns, medium-grip
70 x13
70 x13
70 x11
65 x13
65 x13

I was happy about the deadlifts and overall it was very exhausting but a satisfying workout.

02.02.2023 Arms
Pinwheel curls
18 x17
20 x16
20 x16
20 x15 + drop set 14 x8

Triceps extensions
27.5 x9
22.5 x13
22.5 x18
22.5 x14
22.5 x16
22.5 x15

Hammer curls, cable
20 x20
27.5 x14
27.5 x14
27.5 x9
22.5 x17

One arm triceps extensions, cable
7.5 x20
10 x16
10 x12
10 x10

Preacher curls, dumbbell
8 x20 (dumbbells were taken)
10 x17
10 x17 + drop set 8 x10 + drop set 6 x9

One of my best workouts of all time. I got stronger compared to my last workout and the pump was insane.

Overall it was a good week, but I got very tired and I am sick now, so I need to take a few days off. Perhaps tomorrow I'm fit enough to bench press again, do some chest and delts.
Posted by: Sergio
« on: September 27, 2022, 03:52:06 PM »

👏👏👏💪💪💪
Posted by: ph1408
« on: September 13, 2022, 08:58:22 PM »

Ez bar curls
10 x 15
20 x 8
30 x 5
40 (5) x 6
30 (5+) x 11
20 (5+) x 19

Snatch grip shrugs
60 x 11
100 x 6
140 x 6
140 x 5

Cable hammer curls
12,5 x 20
20 x 17
20 x 11
15 x 20
15 x 17

Just a quick session for the biceps and the traps.
Specifically, I wanted to see how much I can EZ bar curl for reps. 40kg x 6, I love it. That's only the weight on the bar, the bar weight is not included.
The snatch grip shrugs I did very explosive and with an optimal stretch in the traps by leaning forward.
The curls on the cable were just for the pump, and I had a great one. Arms were exploding.
Thanks for reading!
Posted by: ph1408
« on: September 11, 2022, 10:39:23 PM »

Bench press
20 x 20
40 x 4
60 x 3

85 x 6 (PR)
80 x 5
75 x 8
75 x 5
70 x 9
I'm very satisfied with the bench today. I will attempt 90kg x 5 for next time.

Cable lateral raises behind the back
2.5 x 12
5 x 12
7.5 x 6
Have to stay with 5kg for now. Very hard exercise.

Lateral raises
8 x 12
10 x 12
12 x 12
16 x 10 / drop set 8 x 24 / drop set 4 x 48

Triceps extensions
7.5 x 12
10 x 12
12.5 x 12
20 x 10 / drop set 10 x 20

Overall a great session. Very pleased with the weights and the pump.
Posted by: ph1408
« on: September 11, 2022, 10:54:22 AM »

10.09.2022 Conventional deadlift, Yates rows + lats, biceps

Conventional deadlift
60 x 5
100 x 3
140 x 1
160 x 1
180 x 1
190 x 1 (+10kg 1RM PR)
sadly, i was going for 190kg x 2 reps. i thought it was realistic. but after messing around with the form before my PR set, i probably didn’t feel well and only 1 rep was possible. if 180 x 3 are possible, then 190 x 2 should be there too.
perhaps last warm up set was too taxing also.

Yates rows
60 x 8
80 x 8
95 x 8
105 (6-8) x 10
had a nice PR here. planned for 8 reps but got too more. so i will increase weight to 115kg.

Lat pulldown v-grip
35 x 10
45 x 10
55 x 10
70 (8-10) x 10
+5kg PR and rep PR. this week only 6 reps were possible with 65kg, now 70kg for 10.
increase 5kg

Cable hammer curls
Straight bar cable curls

overall, not really a satisfying workout. thought i could do more with 190kg. but i messed something up. either form or too heavy warm-ups.
next deadlift session is in 5 days, so on 15.09.2022. i will retry 190 x 2.
Posted by: ph1408
« on: September 06, 2022, 11:58:11 PM »

Back and biceps workout from today (06.09.2022)

TechnoGym plate loaded seated row
40 x 20
80 x 15
120 x 12
140 x 10
160 x 8 / drop set 140 x 11

Smith machine row
60 x 14
80 x 12
100 x 6

TechnoGym plate loaded low row
40 x 15
80 x 12
120 x 10
140 x 6

Lat pulldown with v-grip
35 x 15
45 x 12
55 x 10
65 x 8 / drop set 45 x 8

EZ bar curls
10 x 20
20 x 12
30 x 6 / drop set 20 x 6

Cable curls
12,5 x 20
20 x 10
25 x 4 / drop set 15 x 4

Overall a good workout, it was very hard, but my lats were pumped and I had a great workout. Next workout on 08.09.2022, some overhead pressing and shoulders, triceps!

Thanks for reading!
Posted by: ph1408
« on: September 05, 2022, 11:38:56 PM »

Push session from 05.09.2022

Bench press
20 x 20
40 x 3
60 x 2
75 x 1

90 x 3
last rep was very hard. but satisfied. will try to hit 4 reps next week.
75 x 8
increasing to 77.5kg

Smith machine press
40 x 15
60 x 5

80 x 5 (+3, +1 rest pause sets)
hard reps but the feel was great. good pump.
65 x 11
same as above.

Chest press machine
55 x 7 (+2, +0 rest pause sets)
hard reps but i love the machine. no wrist pain nothing. just pure chest.
45 x 12

Cable lateral raises, arm behind back
5 x 8 (+5, +3 rest pause sets)
amazing pump. new favourite side delt exercise.
2.5 x 14

Cable flyes
7.5 x 15
7.5 x 12
7.5 x 11

Lateral raises
14 x 14
14 x 12
14 x 8 / drop set 8 x 9

Tomorrow, 06.09.2022, will be a back thickness focussed pull day. That means no deadlifting, just a lot of rowing and some pump exercises for lat width.

Thanks for reading!
Posted by: ph1408
« on: September 04, 2022, 09:53:48 PM »

Training session from yesterday (03.09.2022)
Just did some heavy deadlifts, rows, and a little bit for the biceps.

Conventional deadlifts
60 x 5
100 x 3
140 x 2
160 x 2

180 x 3
first work set. was really hard but i like my progression. the last rep was so hard.
i will increase to 185kg next week, hoping for 3 reps but i will be satisfied with 2 as well.

160 x 4
i was exhausted from the first work set so much. i planned 5 reps, only got 4. but its alright. next time it will be 5!

Yates rows
60 x 15
80 x 12
100 x 10
100 x 7

Cable curls
10 x 20
15 x 15
20 x 12
25 x 9 / 20 x 4 / 12.5 x 12 (drop set)

Tomorrow on 05.09.2022, I will do some squats. First time squatting in almost over a year. I will attempt for a 5RM, lets see what I can reach. I hope something between 80kg and 100kg.
Thanks for reading!
Posted by: Sergio
« on: June 14, 2022, 07:51:16 PM »

Thank you for being here and posting again.
👍👍
Posted by: ph1408
« on: June 04, 2022, 10:21:23 PM »

Hello!
Today was Bench press + 2 chest exercises, 2 triceps exercises

Bench press
70kg x 5
previous time it was 70kg for 3. added 2 reps. new PR. not a PR considering i was at 110kg for a 1RM at some point.
anyway, will go for 80kg for 3 reps next time, build it up to 5 reps again.

60kg x 5
60kg x 5
60kg x 5
just some back-off volume work. all sets and reps went smooth and fast. in my last set i probably had 2 or 3 reps in reserve.
i will go for 65kg 3x5 next time.

Incline smith press
60kg x 10
60kg x 8
60kg x 7
60kg x 6
my goal rep range is 4-8 reps, got 10 reps in the first set.
increase to 65kg next time.

Cable flyes
5kg x 16
7.5kg x 14
7.5kg x 9
7.5kg x 8
i will start with 7.5kg next time. 5kg was too light, it was more of a warm up

Triceps pulldowns
20kg x 12
20kg x 9
20kg x 8
20kg/12.5kg x 7/14
last set was a drop set to 12.5kg, or rather a seth set (intensity technique by seth feroce).
i will increase to 22.5kg

One arm triceps extensions
2.5kg x 12
5kg x 10
5/2.5kg x 10/20
last set was a seth set again. like to use it for the arms as an intensity technique. works great.
i will use 5kg next time.

Tomorrow is time for Deadlifts! And some back & biceps exercises. I didn't deadlift for at least 6 months, let us see how it goes. I hope I will get at least 120kg for a triple.


Posted by: ph1408
« on: May 22, 2022, 04:21:37 PM »

So finally, I'm back lifting weights again. Lots of stuff has stopped me from it. This week I was very active + I will go to the gym later today to train chest and triceps.

Monday, 16.05.2022 - Chest & biceps (home training session, very short)
Floor dumbbell chest press
12,5kg x 17
12,5kg x 17
12,5kg x 14

Floor dumbbell flyes
5kg x 16
7,5kg x 7

Alternating dumbbell curls
12,5 x 3 + 7 cheated reps
10kg x 9

Thursday, 19.05.2022 (Back training in Gym)
Barbell rows
70kg x 8
50kg x 11

Seated unilateral rows
120kg x 7
80kg x 11

One arm dumbbell rows
30kg x 6

Lat pulldown wide grip
50kg x 9
60kg x 8

Plate-loaded pulldown
80kg x 4
60kg x 8

Cable pullovers
17.5kg x 11
17.5kg x 4

Friday, 20.05.2022 (Shoulders & triceps)
Plate-loaded shoulder press
60kg x 6
50kg x 9

Lateral raises
10kg x 13
14kg x 6

Rear lateral raises
6kg x 21
10kg x 11
8kg x 11

Cable lateral raises
5kg x 9
5kg x 7
2.5kg x 21
2.5kg x 17

Triceps pulldown
17.5kg x 13
20kg x 7
15kg x 11
15kg x 9

Thanks for reading! I will update later today.
Posted by: ph1408
« on: February 21, 2022, 08:28:43 PM »

Quote from: Sergio on February 19, 2022, 10:48:52 PM
Quote from: ph1408 on February 19, 2022, 12:50:29 PM
Hello,

I am a big fan of this page, so I thought I will share a training log. I'm not the strongest person or whatever, but I seek to be.
I have been following this page for around 1.5 years.

Height: 185cm
Weight: 116kg (weighed 10.02.2022)
Age: 20

My best lifts were:
Squat: 120kg x 1
Bench press: 110kg x 1
Deadlift: 180kg x 1
Overhead press: 65kg x 1

Because of COVID restrictions my gym was closed again, so I had to stop training. Before yesterday I had a training session that looked like this:

17.02.2022, Wednesday
Conventional deadlift
60kg x 4
100kg x 3
120kg x 1
140kg x 1

Yates row
60kg x 8 for 5 sets

Seated unilateral rows
40kg x 15
80kg x 10
100kg x 7
100kg x 7

Curls on the cable machine
10kg x 30
17.5kg x 11
15kg x 8
10kg x 13
10kg x 12
7.5kg x 14

Today on 19.02.2022, I will train some Overhead press and some chest, shoulder, tricep exercises.
I will post it later. Thanks for reading!

Hello, I am so pleased to you like this site! Thank you for being here.

Hi Sergio,

thanks for your answer, first of all. I think your commitment to this site and Reg Park's content in general is amazing. You have posted so much stuff here, it is so much information. I wish I saw this site when I started training because it holds so much useful information.
Posted by: Sergio
« on: February 19, 2022, 10:48:52 PM »

Quote from: ph1408 on February 19, 2022, 12:50:29 PM
Hello,

I am a big fan of this page, so I thought I will share a training log. I'm not the strongest person or whatever, but I seek to be.
I have been following this page for around 1.5 years.

Height: 185cm
Weight: 116kg (weighed 10.02.2022)
Age: 20

My best lifts were:
Squat: 120kg x 1
Bench press: 110kg x 1
Deadlift: 180kg x 1
Overhead press: 65kg x 1

Because of COVID restrictions my gym was closed again, so I had to stop training. Before yesterday I had a training session that looked like this:

17.02.2022, Wednesday
Conventional deadlift
60kg x 4
100kg x 3
120kg x 1
140kg x 1

Yates row
60kg x 8 for 5 sets

Seated unilateral rows
40kg x 15
80kg x 10
100kg x 7
100kg x 7

Curls on the cable machine
10kg x 30
17.5kg x 11
15kg x 8
10kg x 13
10kg x 12
7.5kg x 14

Today on 19.02.2022, I will train some Overhead press and some chest, shoulder, tricep exercises.
I will post it later. Thanks for reading!

Hello, I am so pleased to you like this site! Thank you for being here.
Posted by: ph1408
« on: February 19, 2022, 09:32:12 PM »

Hello,

session from today went good. I saw some old friends at the gym so that made me happy. The actual training was okay - nothing special. I'm still trying to regain my old strength back.

19.02.2022, Saturday
Overhead press
Bar x 15
40kg x 11
50kg x 3
50kg x 2
40kg x 4

Lateral raises
8kg x 12
12kg x 12
14kg x 12
16kg x 7
18kg x 5 / 8kg x 14 (drop set)

Single arm cable lateral raises
2.5kg x 15
5kg x 12
7.5kg x 3 / 2.5kg x 15 (drop set)

Triceps pulldowns
15kg x 12
20kg x 11
22.5kg x 4
15kg x 10

I also wanted to do some dumbbell presses for the chest. But I liked the feeling I had in my shoulder. So I went for it.

My goal for now is to hit 70kg for 1 rep on the Overhead press again. Also 22kg for 10 on Lateral raises again.
My training will be most likely based on 3 to 4 days. One for Squats, one for Bench, one for Deadlift, one for OHP.
When I have no time or my recovery is not as I wish, I will pair them together. Such as Squat/Bench and Deadlift/OHP.

Monday will be Squats again, finally! Also some exercises for quadriceps and hamstrings. I aim for 100kg on the Squat maybe. That would be great.
Posted by: ph1408
« on: February 19, 2022, 12:50:29 PM »

Hello,

I am a big fan of this page, so I thought I will share a training log. I'm not the strongest person or whatever, but I seek to be.
I have been following this page for around 1.5 years.

Height: 185cm
Weight: 116kg (weighed 10.02.2022)
Age: 20

My best lifts were:
Squat: 120kg x 1
Bench press: 110kg x 1
Deadlift: 180kg x 1
Overhead press: 65kg x 1

Because of COVID restrictions my gym was closed again, so I had to stop training. Before yesterday I had a training session that looked like this:

17.02.2022, Wednesday
Conventional deadlift
60kg x 4
100kg x 3
120kg x 1
140kg x 1

Yates row
60kg x 8 for 5 sets

Seated unilateral rows
40kg x 15
80kg x 10
100kg x 7
100kg x 7

Curls on the cable machine
10kg x 30
17.5kg x 11
15kg x 8
10kg x 13
10kg x 12
7.5kg x 14

Today on 19.02.2022, I will train some Overhead press and some chest, shoulder, tricep exercises.
I will post it later. Thanks for reading!