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-   -   Hard work pays of, damn right! (http://www.muscleandbrawn.com/forum/showthread.php?t=3083)

big_swede 04-29-2010 03:40 PM

Hard work pays of, damn right!
 
Todays leg workout looked like this
a2g Backsquats, 10sets, (12x120lb, 12x190lb, 8x8x220lb short rest)
Legpress, 4sets (12x620lb)
Machine curls, 3sets. 12,14,16x110lbs
Extensions, 3 dropsets (8x220lbs-6x150lbs-failurex110)
Standing calvpress 4sets failurex200lbs
Seated calvpress 4sets alternating with training buddy, no rest, to failure 140lbs

Now time for three days off, will be boring but needed.
Will fill u in on mondays chest n tri session,

Have a nice weekend! :mh:

BendtheBar 04-29-2010 03:48 PM

8x8 on squats is killer! I tried something close once and couldn't walk for a week, literally.

big_swede 04-29-2010 04:13 PM

Yeah thats right BTB, a killer! Im impressed by my friend whos only been lifting with me for about 2 weeks, almost a raw beginner in lifting, n he too performs the 8x8's with me, not the same weights obviously but he dont ever complain hes a real warrior this guy

BendtheBar 04-29-2010 04:15 PM

Quote:

Originally Posted by big_swede (Post 52266)
Yeah thats right BTB, a killer! Im impressed by my friend whos only been lifting with me for about 2 weeks, almost a raw beginner in lifting, n he too performs the 8x8's with me, not the same weights obviously but he dont ever complain hes a real warrior this guy

That is being a warrior. I think i did a 10x10 with 60 seconds rest and after about 6 sets that became 2 minutes rest. I was limping so bad that week.

big_swede 05-01-2010 02:03 AM

Supplements and food!

Trying to gain some weight now and add some serious muscle, am at about 5000kcl a day from quite clean sorces and it works well.

extra multivitamins/minerals and omega 3 caps
Creatine and a blend of caseine and whey protein
Extra minerals (Calcium and Magnesium) in the evening wich i find prevent and recovers muscle soreness real good. And extra vitamin B1 and E in the evening, Sometimes
Extra vitamin C during daytime.

big_swede 05-03-2010 02:10 PM

chest/tri today.. feel very weak in my bench and tri movements at the moment, doing about 50% of 1RM in dropsets now instead of lifting heavy, got to balance the strength in my left shoulder to be able to lift heavy again.. And still quite painfull when trying to go a little bit heavy, feels like left shoulders gonna pop out of its cap when putting to much pressure on it. Not very fun going light but needed though.

Todays workout looked like this

Inc BP 4 sets of 8-10 160lbs
BP 6 dropsets of 180->110lbs to failure
Laying Cable flies 3 sets
Standing Cable flies 3 sets
CG BP 4 dropsets 130->90lbs to failure
French press 6 sets of 10, 80lbs 45 s rest
Pushdowns 4 sets started at 80lbs and added 10lbs for each remaining set
One arm pushdowns 2 sets left arm, trying to add some strength to left tri, its lagging behind

Lasagne, Sallad, wheydrink with creatine Pre W

50g of whey protein and banana Past w, in 1.5h more lasagne and wholemilk,

BendtheBar 05-03-2010 06:21 PM

Quote:

Originally Posted by big_swede (Post 53252)
chest/tri today.. feel very weak in my bench and tri movements at the moment, doing about 50% of 1RM in dropsets now instead of lifting heavy, got to balance the strength in my left shoulder to be able to lift heavy again.. And still quite painfull when trying to go a little bit heavy, feels like left shoulders gonna pop out of its cap when putting to much pressure on it. Not very fun going light but needed though.

Good workout. Hopefully that pain will go away quickly.

big_swede 05-04-2010 01:01 AM

Thanks man

big_swede 05-04-2010 02:12 PM

Back with some biceps isolation in the end today

Pullups
6x6 225lbs (bw)
Wider stance deadlifts
12x225
8x310
8x310
8x310
8x310
8x310
4x310 == failure
T-Bar row
8x110
8x135
8x155
BB Shrugs
5x200
5x260
5x286
5x310
5x330
DB Curls
24x30lbs
24x30lbs
24x30lbs
Isolation curl
35x8
35x8
35x8

Wasnt able to do the 8x8 of deadlifts that i put up as a goal for today, only slept like 4-5h last night and that is my excuse to myself =)

Overall felt good about this workout!

big_swede 05-05-2010 12:56 AM

Shoulders today, cant do the standing OH press though.. im 6'4 and will put the plates in the ceiling, basement gym - bad air quality and low ceiling haha


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