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1
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.
2
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.
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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
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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.
👍👍
5
Members logs / Re: Training log
« Last post 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.


6
Members logs / Re: Training log
« Last post 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.
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Members logs / Re: Training log
« Last post by ph1408 on February 21, 2022, 08:28:43 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.
8
Members logs / Re: Training log
« Last post by Sergio on February 19, 2022, 10:48:52 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.
9
Members logs / Re: Training log
« Last post 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.
10
Members logs / Training log
« Last post 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!
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