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Old 09-16-2013, 06:20 AM   #1
Bozowski
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Default Chicken legs

I will go ahead and start a new training log. My old one was/is a mess plus a whole lot of "log" is missing due to me being lazy, but i kept on pushing and pressing even though my log here was dead. Anyhow, long story short:

I went from this (shirt size M, pants 32/34):



To this (shirt size XL, pants 36/34):


In about 7-8 months.

I first started with a 3 day split to get in the groove, then did a 5 day split and now I am doing a 4 day split because I felt like 5 day/week is to much for me and 3 day/week is not enough. I have been doing 4 day/week for a couple of weeks now and it feels good. The routine is as follow:

Day 1: Chest/Biceps
Day 2: Legs and core
Day 3: rest
Day 4: Shoulders and legs
Day 5: Back/Triceps
Day 6: rest
Day 7: rest
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Old 09-16-2013, 06:25 AM   #2
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Chest/Biceps

No bench done today. Started with dumbbell flyes:

1x10 10 kg/22 lbs
1x8 18 kg/39 lbs
3x6 30 kg/66 lbs

Dips
2x15 body-weight
1x12 body-weight
1x8 body-weight
1x6 body-weight

Pullover with dumbbell
1x12 20 kg/44 lbs
3x12 30 kg/66 lbs

Dumbbell curls
1x12 16 kg/35 lbs
3x12 18 kg/39 lbs
1x8 18 kg/39 lbs

Dumbbell hammer curls
1x8 16 kg/35 lbs
3x8 18 kg/39 lbs

Chin ups
1x8 body-weight
1x6 body-weight
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Old 09-16-2013, 12:19 PM   #3
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Nice work, Bozowski!
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Old 09-16-2013, 12:59 PM   #4
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Good progress! Keep up the good work!
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Old 09-16-2013, 01:17 PM   #5
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Solid effort.
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Old 09-16-2013, 01:30 PM   #6
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great improvements man!!!
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Old 09-17-2013, 12:57 AM   #7
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Thanks guys!
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Old 09-17-2013, 05:46 AM   #8
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Leg day.

Leg extension

1x15 50 kg / 110 lbs
1x15 70 kg / 154 lbs
1x10 90 kg / 200 lbs
2x6 110 kg / 242 lbs

Narrow stance atg squat (Smith, no free barbells at that time), slowly down, and slowly up.

1x6 40 kg/88 lbs
1x6 60 kg/132 lbs
2x6 80 kg/176 lbs
2x9 90 kg/200 lbs

Dumbbell lunges, leaning forward
3x12 20 kg/44 lbs dumbbells in each hand.

Romanian deads, slowly down and slowly up
1x12 70 kg/154 lbs
1x10 80 kg/176 lbs
2x8 100 kg/225 lbs

Plank
1 - 1:52 min
2 - 1:50 min
3 - 1:38 min

Thought about doing side planks as well but lazy bug said f*ck it.
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Old 09-20-2013, 05:19 AM   #9
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09-19-2013

Shoulders/Legs

Squat
3x12 40 kg/88 lbs
2x12 50 kg/110 lbs
2x8 70 kg/154 lbs
1x5 100 kg/200 lbs
2x2 110 kg/242 lbs

Lunges with dumbbells (back straight)
3x12 20kgx2/44 lbsx2

Seated OHP
1x12 50 kg/110 lbs
1x8 60 kg/132 lbs
2x6 80 kg/176 lbs

Lateral raises
1x12 16kgx2/35 lbsx2
3x8 20kgx2/44 lbsx2

Cable lateral raises
2x20 10 kg/22 lbs
2x12 15 kg/33 lbs
2x8 20 kg/44 lbs

Standing and seated Calf Raises, 6 set in total, 18-22 rep range.


09-20-2013

Back/Triceps (Had to keep the workout short)

Pull ups
1x6 body weight
1x6 weighted 10 kg/22 lbs
2x5 weighted 15kg/33 lbs

Barbell row
1x6 70 kg/154 lbs
2x6 90 kg/200 lbs

Dips
1x8 body weight
1x6 weighted 15 kg/33 lbs
2x6 weighted 20 kg/44 lbs
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Old 09-20-2013, 12:36 PM   #10
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Nice progress. Great start on this next round.
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