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Old 09-30-2011, 01:53 PM   #21
TBIA
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Took me a bit longer today because I'm introducing a friend into weight training and he needs to be explained a lot.


Sternum Chins: 78 kg x 10, 10, 6

Classic Deadlift: 80 kg x 5, 5, 5

One-Arm Rows: 40 kg x 6, 6, 6

Decline Crunches: 12,5 kg x 12, 12, 12


Didn't think the sternum chins would be so hard.. I actually planned to do 50-100.. wow. But I like them, never felt my lats so good
The normal deadlifts seem to be a bit harder than the sumos, so I guess it'll take me a while to get back to 130 kg again.. but I've got time.
By the way, has anyone got a clue how I can teach my mate the right deadlift technique? I seem to have done well at explaining squats, but he's got a terribly rounded back when deadlifting. I told him to push his chest and backside out, pull his shoulders back, look upwards, keep his ass down when standing up, but well.. Should I just tell these things over and over again or can anyone give me a pointer? Thanks
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Old 10-03-2011, 12:04 PM   #22
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Next workout that lasted longer than usual, but my mate's getting the technique now.

Bench Press: 85 kg x 6, 5, 4, 3

Front Squat: 80 kg x 8

Back Squat: 80 kg x 8

Chest Dips: 78 kg x 12; 88 kg x 10; 93 kg x 6

Lateral Raise: 10 kg x 10, 10

Dumbbell Incline Press: 15 kg x 10, 10, 10


Bench Press is getting better again, finally. Underestimated the squats a bit.. haven't done any for quite a long time and need to get back into them.
I'm so glad I switched the system at Dips, because this one works f'ing well!
Dumbbell Incline Presses finished my chest off perfectly, I loved the burning feeling.. next workout's on Wednesday, can't wait to do Gironda Chins again
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Old 10-05-2011, 01:10 PM   #23
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No deadlifting today because my legs were still sore.. embarrassing

Gironda Chins: 78 kg x 10, 10, 6 (better form)

One-Arm Rows: 42,5 kg x 6; 40 kg x 6, 6

High Rope Curls: 35 kg x 10, 10

Barbell Curls (Drop Set):
  • 24,5 kg x 6
  • 22 x 6
  • 20 x 5
  • 18 x 4
  • 16 x 4
  • 14 x 5


Decline Crunches: 15 kg x 12, 12, 12
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Old 10-05-2011, 01:29 PM   #24
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Good lifting inhere man, and dont let sore legs stand in the way for deadlifts, punish em suckers! =)
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Old 10-05-2011, 01:35 PM   #25
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Thanks man, next time my legs won't get away so easy!
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Old 10-08-2011, 07:45 AM   #26
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Bench Press: 85 kg x 6, 5, 5, 2

Chest Dips: 78 kg x 12; 90,5 kg x 10; 95,5 kg x 6

Dumbbell Shoulder Press: 15 kg x 10, 10, 10


That's all I've done today. Pushed out one more rep at Bench Press, that's not tnough! I think I should do a bit less to give my muscles more rest. Not used to training 3 times a week yet, because a few weeks ago I still had my two days a week routine.
One less exercise per day will do the trick, at least I hope so.
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Old 10-08-2011, 08:22 AM   #27
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Pushed out one more rep at Bench Press, that's not enough!
Get after it!
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Old 10-08-2011, 08:41 AM   #28
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Could you give me any advice? Should I like do more sets? More or less support exercises?
Btw, I cannot eat or sleep more than I already do, haha
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Old 10-11-2011, 08:49 AM   #29
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Deadlift: 100 kg x 5, 5, 5

Gironda Chins: 77 kg x 10, 9, 8

One-Arm Dumbbell Row: 42,5 kg x 6

Barbell Row: 50 kg x 10, 10


Went well today. I didn't want to rush on the deadlifts, so I just put on 100 and worked a bit on the technique.
Dumbbell Rows have got to heavy for my biceps now, so I switched to Barbell Rows, which I already had once before. I don't think the reps will stay at 10, I just have to find out what feels best for me at first.
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Old 10-13-2011, 11:40 AM   #30
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BB Bench Press: 85 kg x 6

DB Bench Press: 20 kg x 10, 10, 10

Chest Dips: 83 kg x 12; 93 kg x 8, 8 (goal is 12, 10, 8)

DB Shoulder Press: 15 kg x 10, 10, 10

Cable Crossover: 27,5 kg x 12, 12, 12 (last two only with right arm)


BB bench press is getting on my nerves now, so I kicked it out and will do DB bench press from now on.
Also I changed the Dips system a bit (before: 12-10-6)
Very strange situation, really: my bench is getting worse and worse, but I become stronger and stronger at every other exercise. As I said, I'll do bench presses with DBs now and see how much weight I can get up to.
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