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Old 06-14-2013, 10:18 AM   #81
BendtheBar
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Good luck. Hope the new split treats you well.
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Old 06-17-2013, 09:14 AM   #82
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Thanks Big Dude

Leg day (5 in the morning)

Squat
1xbar many
1x8 30 kg/66 lbs
1x8 50 kg/110 lbs
1x8 60 kg/132 lbs
2x5 80 kg/176 lbs

Leg press
1x12 100 kg/220 lbs
1x8 120 kg/264 lbs
1x8 130 kg/286 lbs
1x7 130 kg/286 lbs

Walking lunges with 2 20kg/44 lbs dumbbells, 3 sets, 6 steps on each leg.
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Old 06-17-2013, 10:47 AM   #83
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Way to make the legs pay.
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Old 06-19-2013, 08:31 AM   #84
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No chest done yesterday (tuesday) due to the toddler decided that sleep is for the weak, thus keeping me up the whole night.

However, today was the back day.

pull ups
1x7 - body weight
2x6 - body weight

Deads
1x8 50 kg/110 lbs
1x5 80 kg/176 lbs
1x5 100 kg/220 lbs
1x5 120 kg/264 lbs
1x5 130 kg/286 lbs (This one felt heavy, but not heavy enough, will try 135 or 140 next week)

B.rows
1x12 50 kg/110 lbs
1x8 70 kg/154 lbs
1x5 80 kg/176 lbs
1x5 85 kg/187 lbs

Dumbbell rows
3x8 40 kg/110 lbs

Edit
Forgot to add 2 sets of pullovers,
2x8 40 kg/88 lbs
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Old 06-20-2013, 11:21 AM   #85
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Solid back work. Keep driving hard.
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Old 06-24-2013, 02:28 AM   #86
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A bit lazy on updating my log last week.

20 june, shoulders

Ohp
1x12 30 kg/66 lbs
1x12 40 kg/88 lbs
1x12 50 kg/110 lbs
1x12 60 kg/132 lbs
2x8 70 kg/155 lbs

Behind the neck press
1x12 40 kg/88 lbs
2x15 50 kg/110 lbs

dumbbell lateral raise
1x12 10 kg/22 lbs
1x12 16 kg/35 lbs
2x10 18 kg/40 lbs


21 June, arms

Narrow grip bench
1x12 50 kg/110 lbs
1x12 60 kg/132 lbs
1x12 70 kg/155 lbs
2x8 80 kg/176 lbs

Dips
3x8 body weight

Triceps extensions (Dumbbell)
1x12 16 kg/35 lbs on each arm
1x8 18 kg/40 lbs on each arm
1x8 20 kg/44 lbs on each arm

Biceps Curls (barbell)

1x12 30 kg/66 kg
1x8 40 kg/88 lbs
1x8 50 kg/110 lbs
1x6 55 kg/121 lbs
1x12 40 kg/88 lbs

Hammer curls
1x12 16 kg/32 lbs
1x12 18 kg/40 lbs
2x8 20 kg/44 lbs

Plank
1 min each "set", 30 second rest, 5 sets.
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Old 06-24-2013, 10:03 PM   #87
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Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Making those presses look easy.
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Old 06-25-2013, 01:09 AM   #88
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Moday 24th june (edited out 25th june, wrong date)

Leg day,

Decided to warm up my legs on a leg-press.

1x20 50 kg/110 lbs
1x12 80 kg/176 lbs
1x11 100 kg/220 lbs, on my 12th rep I busted my knee, it popped out, after 30 min of something like looked like polka dance (because it hurt like hell) it popped back by itself.

That was my leg work out, will wait a couple of days if it does not get better I will see a doctor, but I can bend my leg (even though it hurts). Did chest instead

1x20 30 kg/66 lbs
1x12 40 kg/88 lbs
2x15 50 kg/110 lbs
1x12 60 kg/132 lbs
1x12 70 kg/154 lbs
1x12 80 kg/176 lbs
1x8 85 kg/187 lbs

Incline bench press
1x12 50 kg/110 lbs
2x12 60 kg/132 lbs
1x8 70 kg/154 lbs

Dumbbell flyes
1x12 10 kg/22 lbs
1x12 16 kg/35 lbs
1x12 18 kg/40 lbs
1x8 20 kg/44 lbs

Last edited by Bozowski; 06-26-2013 at 01:22 AM.
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Old 06-26-2013, 01:31 AM   #89
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25th june, Tuesday, back

Pull ups (wide grip)
2x8 body weight
1x6 body weight

Assisted pull ups with 30 kg/66 lbs
3x12

Dumbbell rows
1x12 20 kg/44 lbs
1x12 30 kg/66 lbs
1x12 40 kg/88 lbs
1x8 50 kg/110 lbs
1x6 56 kg/123 lbs

B.rows
1x15 50 kg/110 lbs
2x12 60 kg/132 lbs
1x8 70 kg/154 lbs

No deads done due to the knee
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Old 06-27-2013, 02:00 AM   #90
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Reputation: 1183
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26th june, shoulders

OHP (Smith)

1x12 30 kg/66 lbs
1x12 40 kg/88 lbs
1x12 50 kg/110 lbs
1x12 60 kg/132 lbs
1x8 70 kg/154 lbs
1x6 80 kg/176 lbs

Behind the neck press (Smith)
2x15 50 kg/110 lbs
1x12 50 kg/110 lbs

dumbbell lateral raise
1x12 10 kg/22 lbs
1x10 16 kg/35 lbs
2x8 18 kg/40 lbs

Edit: My weight is down to 85 kg/187 lbs, super happy about that. No strict diets either, just home cooked meals and no junk food.

Last edited by Bozowski; 06-27-2013 at 02:09 AM.
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