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41
Members logs / Training session 13.09.2022
« Last post 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!
42
Members logs / Training session 11.09.2022
« Last post 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.
43
Members logs / 10.09.2022 Deadlift, Yates rows + lats, biceps
« Last post 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.
44
Members logs / Re: Training log
« Last post 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!
45
Members logs / Re: Training log
« Last post 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!
46
Members logs / Re: Training log
« Last post 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!
47
Nutrition / Re: Reg Park's diet and nutrition
« Last post by Jack on July 25, 2022, 04:44:47 PM »
384 grams of protein and 7,000+ calories...my goodness those are mammoth amounts.
48
Members logs / Re: Sergio's training log
« Last post by Sergio on June 16, 2022, 07:32:13 PM »
DBs bench press: 8 X 9 ; 8 X 9
One db row: 12 X 9 ; 10 X 9
One db press: 7 X 7 ; 7 X 7
One db biceps curl: 8 X 7 ; 8 X 7
Std BB triceps curl: 10 X 7 ; 8 X 9
One db pullover across the bench: 12 X 7 ; 12 X 7
BB wrist curl (reverse grip): 15 X 12 ; 15 X 14
Abs work, declined bench: 15 reps
Free weight Squats: 20
Stiff leg dead lift: 15 X 10.
49
Members logs / Re: Sergio's training log
« Last post by Sergio on June 14, 2022, 07:51:40 PM »
DBs bench press: 12 X 7 ; 12 X 7
One db row: 12 X 7 ; 12 X 7
One db press: 7 X 7 ; 7 X 7
One db biceps curl: 8 X 7 ; 8 X 7
Std BB triceps curl: 10 X 7 ; 10 X 7
BB wrist curl (reverse grip): 15 X 12 ; 15 X 12
Abs work: 15 reps
50
Members logs / Re: Training log
« Last post by Sergio on June 14, 2022, 07:51:16 PM »
Thank you for being here and posting again.
👍👍
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