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Old 06-28-2013, 03:32 PM   #91
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27th june, arms. wanted to do some ab work but didnt had the time. did somr planks and good stuff like that today instead (28th june)

Small grip bench (smith)
1x12 30 kg
1x12 50 kg
1x12 60 kg
1x8 80 kg
1x6 90 kg
1x4 100 kg

dips
2x12 body weight
2x10 body weight

Barbell curl
1x12 30 kg
1x12 40 kg
1x8 50 kg
1x8 55 kg
1x6 55 kg

hammer curls
3x12 20 kg
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Old 06-29-2013, 02:33 PM   #92
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On a roll. Keep smashing iron.
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Old 07-08-2013, 09:20 AM   #93
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Update for the last week, I should have it as a habit to update straight after the gym, going through my text book is annoying.

1 July, Monday, leg day:
No legs done, other then taking a hike due to the knee.

2 July, Tuesday, chest day:

Bench (did a longer warm up routine, I realized that I can hurt myself easily, thanks to the leg press)

1xmany bar
1x12 30 kg/66 lbs
1x12 40 kg/88 lbs
1x12 50 kg/110 lbs
1x12 55 kg/121 lbs
1x12 60 kg/132 lbs
1x12 70 kg/155 lbs
1x8 75 kg/165 lbs
1x6 80 kg/176 lbs
1x6 85 kg/187 lbs
2x5 90 kg/200 lbs

Incline Bench
1x20 50 kg/110 lbs
1x15 60 kg/132 lbs
2x15 70 kg/154 lbs

Incline Flyes
1x15 10 kg/22 lbs dumbbells
1x15 16 kg/35 lbs dumbbells
2x12 20 kg/44 lbs dumbbells

3 July, Wednesday, Back (No deads done due to the knee)

Pull ups (Wide)
1x12 body weight
2x8 body weight

Assisted pull ups (normal)
3x15 30 kg assistance

Dumbbell rows
1x15 20 kg/44 lbs
1x15 30 kg/66 lbs
1x12 40 kg/88 lbs
2x12 50 kg/110 lbs

Pullovers, dumbbell
3x12 40 kg/88 lbs

4 July, Thursday, Shoulders

Seated OHP (Smith)
1xmany bar
1x12 30 kg/66 lbs
1x12 40 kg/88 lbs
1x12 50 kg/110 lbs
1x12 60 kg/132 lbs
1x12 70 kg/154 lbs
1x8 80 kg/176 lbs
2x6 85 kg/187 lbs

Behind the neck press (Smith)
1x12 40 kg/88 lbs
1x12 50 kg/110 lbs
3x15 60 kg/132 lbs

Dumbbell lateral raise
1x12 10 kg/22 lbs
2x12 16 kg/35 lbs

Shrugs (Behind the back?)
3x20 60 kg/132 lbs

5 July, Friday, arms

Narrow grip bench
1x15 40 kg/88 lbs
1x12 50 kg/110 lbs
1x12 60 kg/132 lbs
1x12 70 kg/154 lbs
2x10 80 kg/176 lbs
1x6 85 kg/187 lbs

Dips
2x15 body weight
1x12 body weight

Dumbbell curls
1x12 16 kg/32 lbs
1x12 20 kg/44 lbs
2x8 25 kg/55 lbs

Hammer curls
1x12 16 kg/32 lbs
2x12 20 kg/44 lbs

Plank, 4 sets, 30 second rest.
1 set - 61 seconds
2 set - 61 seconds
3 set - 54 seconds
4 set - 30 seconds (gave up)
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Old 07-08-2013, 02:13 PM   #94
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8 July, monday, leg day

light.

Squat
1xmany bar
1x12 30 kg
1x12 40 kg
1x12 50 kg
1x8 60 kg
2x8 70 kg

lunges with dumbbells.
3x12 each leg, 18 kg dumbbells

leg press
3x12 120 kg
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Old 07-08-2013, 03:31 PM   #95
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nice looking work overall, good job!
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Old 07-08-2013, 04:12 PM   #96
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Keep hard at it.
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Old 07-29-2013, 07:02 AM   #97
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hectic 3 weeks, sloppy work outs here and there, vacation is over and the family is back to the normal rhythm. I blame it on summer and vacation but deep inside I know it is the lazy bug within me to be blamed, oh well.

Moday:

Chest

Dips
Body-weight
2x15
1x12

Incline Flyes
1x15 16 kg/32 lbs
2x12 18 kg/39 lbs
1x12 20 kg/44 lbs

Incline Bench
1x15 40 kg/88 lbs
1x15 50 kg/110 lbs
1x15 60 kg/132 lbs
1x15 70 kg/154 lbs
1x10 80 kg/176 lbs
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Old 07-30-2013, 09:35 PM   #98
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At least you're doing work.
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Old 07-31-2013, 07:16 AM   #99
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Quote:
Originally Posted by BendtheBar View Post
At least you're doing work.
Indeed, could have been a lot worse, could have stopped all together Something is better then nothing.


30th July Leg day:

Started with leg extensions for warm up:
1x15 30 kg/66 lbs
1x15 40 kg/88 lbs
1x15 50 kg/110 lbs
1x12 60 kg/132 lbs
2x12 70 kg/154 lbs

Squat:
1x12 40 kg/88 lbs
1x12 50 kg/110 lbs
1x8 60 kg/132 lbs
1x12 70 kg/154 lbs
1x10 70 kg/154 lbs

Romanien deadlift:
1x12 50 kg/110 lbs
1x12 60 kg/132 lbs
1x8 70 kg/154 lbs
2x8 100 kg/220 lbs


Plank 3 sets, 1 min each.



31st July:

Shoulders

Sitting OHP:
1x12 40 kg/88 lbs
1x12 50 kg/110 lbs
1x12 60 kg/132 lbs
2x12 70 kg/154 lbs
1x7 80 kg/176 lbs
1x20 50 kg/110 lbs

Behind the neck press (Smith):
3x15 60 kg/132 lbs

Dumbbell Side Lateral Raise:
1x12 10 kg/22 lbs
1x12 16 kg/35 lbs
1x8 18 kg/39 lbs
1x10 18 kg/39 lbs
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Old 07-31-2013, 07:16 AM   #100
Bozowski
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Join Date: Mar 2013
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Reputation: 1183
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Quote:
Originally Posted by J_Byrd View Post
nice looking work overall, good job!
Thank you! I am trying
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