Results 16 to 30 of 34
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04-17-2013, 11:53 AM #16
Flat Benchpress 100% BW Repmax
80kg for 10 reps
After that I gave myself 20 minutes to do as many extra reps as possible on the same weight (100% of bw)
And got 50 extra rep during that time, 3 sets with 4 reps the last 2 sets was 2 reps each and every set between that was 3 reps.
After that I did drops
Positive 1 sec - Hold 0 sec - Negative 4 sec
Drop1 3 reps@ 70kg
Drop2 4 reps@ 60kg
Drop3 5 reps@ 50kg
Incline Dumbbell Press
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 14kg
Set 2: 8 reps@ 16kg
Set 3: 8 reps@ 19kg
Set 4: 8 reps@ 19kg
Drop1 4 reps@ 16kg
Drop2 4 reps@ 14kg
Drop3 4 reps@ 12kg
Drop4 5 reps@ 10kg
Seated Machine Press (Individual handles)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 45kg
Set 2: 8 reps@ 45kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 55kg
Drop1 4 reps@ 50kg
Drop2 4 reps@ 45kg
Drop3 5 reps@ 40kg
Drop4 6 reps@ 35kg
Incline Smith Press
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 30kg
Set 2: 8 reps@ 32,5kg
Set 3: 7 reps@ 35kg
Set 4: 6 reps@ 37.5kg
Drop1 4 reps@ 35kg
Drop2 4 reps@ 32.5kg
Drop3 5 reps@ 30kg
10 sec rest
Drop4 5 reps@ 30kg
70-80 min workout
Did som frozen chocolateprotein on ryebread for preworkout and salmon for postworkout
a11670bca67711e283fe22000a1faeaf_7.jpg64dcc3e0a6c111e2b30622000a9f15f0_7.jpgLast edited by D2Method; 04-17-2013 at 11:54 AM.
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04-18-2013, 01:26 PM #17
Triceps-session!
DIPS
25 reps @ BW
Overhead Rope, Reverse Rope, Rope-Extensions in cable
5 + 5 + 5
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 + 8 + 8 reps@ 20kg
Set 2: 8 + 8 + 8 reps@ 20kg
Set 3: 8 + 8 + 8 reps@ 20kg
Set 4: 8 + 8 + 8 reps@ 20kg
Set 5: 8 + 8 + 8 reps@ 20kg
Seated Dumbbell Frenchpress
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 22kg
Set 2: 8 reps@ 22kg
Set 3: 8 reps@ 22kg
Set 4: 8 reps@ 22kg
Drop1 5 reps@ 19kg
Drop2 5 reps@ 16kg
Drop3 6 reps@ 14kg
Drop4 6 reps@ 12kg
Bar Pushdowns
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 40kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 40kg
Set 4: 8 reps@ 40kg
Drop1 5 reps@ 35kg
Drop2 8 reps@ 30kg
Drop3 8 reps@ 25kg
Seated Dumbbell Frenchpress
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 5 reps@ 24kg
10 sec rest
Set 2: 5 reps@ 24kg
10 sec rest
Set 3: 5 reps@ 24kg
10 sec rest
Set 4: 5 reps@ 24kg
10 sec rest
Set 5: 5 reps@ 24kg
10 sec rest
Set 1: 3 reps@ 26kg
10 sec rest
Set 2: 3 reps@ 26kg
10 sec rest
Set 3: 3 reps@ 26kg
10 sec rest
Set 4: 3 reps@ 26kg
10 sec rest
Set 5: 3 reps@ 26kg
10 sec rest
Set 6: 3 reps@ 26kg
10 sec rest
Drop1 3 reps@ 24kg
Drop2 3 reps@ 22kg
Drop3 3 reps@ 19kg
Drop4 3 reps@ 16kg
Drop4 5 reps@ 14kg
Drop4 5 reps@ 12kg
Hoping to be able to use all the dumbbells next time haha, missing out on the heaviest only :P
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50 min workout
Focused mind today, stronger almost everywhere, got rewarded with salmon. parsnip, potatoe and broccoli
774bd8e8a77711e29e3522000a9f18ab_7.jpgfe752d14a84511e299ae22000a1f9c95_7.jpgLast edited by D2Method; 04-18-2013 at 01:27 PM.
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04-22-2013, 10:43 AM #18
Main-session Quads + Extra-session hams
Leg Extensions
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 5 reps@ 40kg
Set 2: 5 reps@ 50kg
Set 3: 5 reps@ 50kg
Set 4: 5 reps@ 50kg
Set 5: 5 reps@ 50kg
Drop1 3 reps@ 45kg
Drop2 3 reps@ 40kg
Drop3 6 reps@ 35kg
Drop4 10 reps@ 30kg
Squat-Machine (Plateloaded)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 80kg
Set 2: 8 reps@ 100kg
Set 3: 8 reps@ 120kg
Set 4: 8 reps@ 130kg
Drop1 5 reps@ 120kg
Drop2 5 reps@ 110kg
Drop3 5 reps@ 100kg
Drop4 6 reps@ 80kg
Leg Extensions
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 2: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 3: 3 series of 3 reps@ 50kg 10 sec rest between series
Legpress
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 100kg
Set 2: 8 reps@ 120kg
Set 3: 8 reps@ 130g
Set 4: 8 reps@ 140kg
Drop1 5 reps@ 130kg
Drop2 5 reps@ 120kg
Drop3 5 reps@ 110kg
Drop4 5 reps@ 100kg
Leg Extensions
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 2: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 3: 3 series of 3 reps@ 50kg 10 sec rest between series
Drop1 3 reps@ 40kg
Drop2 6 reps@ 30kg
Drop3 12 reps@ 20kg
Extra session for Hamsetring
Lying legcurl
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 20kg
Set 2: 8 reps@ 25kg
Set 3: 8 reps@ 25kg
Set 4: 8 reps@ 25kg
Drop1 5 reps@ 20kg
Drop2 6 reps@ 15kg
Drop3 8 reps@ 10kg
Seated legcurl
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 40kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 40kg
Set 4: 8 reps@ 40kg
Drop1 5 reps@ 35kg
Drop2 6 reps@ 30kg
Drop3 8 reps@ 25kg
Drop4 10 reps@ 20kg
Some good food afterwards and a nice stroll down in the harbor
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04-22-2013, 10:49 AM #19
Horizontal Back!
Seated Cable Rope-Rows
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 45kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 55kg
Set 4: 8 reps@ 60kg
Drop1 5 reps@ 55kg
Drop2 5 reps@ 50kg
Drop3 8 reps@ 45kg
Drop4 8 reps@ 40kg
Standing Machine-Rows (standing upright in a rowing machine with chest pad)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 25kg
Set 2: 8 reps@ 35kg
Set 3: 8 reps@ 45kg
Set 4: 8 reps@ 45kg
Drop1 5 reps@ 40kg
Drop2 6 reps@ 35kg
Drop3 8 reps@ 30kg
Drop4 8 reps@ 25kg
Seated Cable V-grip-Rows
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 45kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 55kg
Set 4: 8 reps@ 60kg
Drop1 5 reps@ 55kg
Drop2 6 reps@ 50kg
Drop3 8 reps@ 45kg
Drop4 10 reps@ 40kg
Angled Wide-grip-Rows (From the top pulley in the Cablecross)Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 70kg
Set 2: 8 reps@ 80kg
Set 3: 8 reps@ 80kg
Set 4: 8 reps@ 80kg
Drop1 8 reps@ 75kg
Drop2 8 reps@ 70kg
Drop3 10 reps@65kg
Drop4 12reps@ 60kg
Preworkout omelette here and some posing, postworkout venison and a pic from the harbor .
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04-22-2013, 10:55 AM #20
Chest Flyes!
Incline Dumbbell Flyes
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 12kg
Set 2: 8 reps@ 14kg
Set 3: 8 reps@ 16kg
Set 4: 8 reps@ 19kg
Drop1 5 reps@ 16kg
Drop2 5 reps@ 14kg
Drop3 6 reps@ 12kg
Drop4 8 reps@ 10kg
Seated Machine-flyes
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 60kg
Drop1 5 reps@ 50kg
Drop2 5 reps@ 40kg
Drop3 5 reps@ 35kg
Drop4 6 reps@ 30kg
Incline Cable-flyes
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 15kg
Set 2: 8 reps@ 15kg
Set 3: 8 reps@ 15kg
Set 4: 8 reps@ 15kg
Drop1 5 reps@ 10kg
Drop2 8 reps@ 5kg
Incline Dumbbell Flyes
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 10 reps@ 12kg
Set 2: 10 reps@ 12kg
Set 3: 10 reps@ 12kg
Set 4: 10 reps@ 12kg
Drop1 8 reps@ 10kg
Drop2 8 reps@ 8kg
Improvements improvements, nice
Looking leaner and more vascular during workouts each day and still getting stronger and more rep-tolerable, feels great.
I owe a lot to it to the high quality foods I eat I believe, keeps me feeling fresh and alert at almost all times
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04-23-2013, 02:34 PM #21
Your looking great and your log is very detailed keep us updated!
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04-24-2013, 09:49 AM #22
Thanks man, really appreciate it!
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04-24-2013, 09:53 AM #23
Morning Bikesprints
Did my Bikesprints this morning
10 sprints @ 10 sec all out - recover for 50 sec after each sprint at around 60rpm
Had 160watts resistance.
Got up to around 195-199 rpm the first 3-4 sprints then I slowly went down to the 10.th and final one at around 175 rpm.
Got some quadpump going from that one haha
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04-24-2013, 10:00 AM #24
Yesterdays Delts!
Cable Sidelaterals
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 5kg / arm
Set 2: 8 reps@ 10kg / arm
Set 3: 8 reps@ 15kg / arm
Set 4: 8 reps@ 15kg / arm
Drop1 8 reps@ 10kg / arm
Drop2 8 reps@ 5kg / arm
Sidelaterals Seated in Machine
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 25kg
Set 2: 8 reps@ 25kg
Set 3: 8 reps@ 25kg
Set 4: 8 reps@ 25kg
Rest 10 sec - 3 more reps @25kg
Rest 10 sec - 3 more reps @25kg
Rest 10 sec - 3 more reps @25kg
Rest 10 sec - 3 more reps @25kg
Rest 10 sec - 3 more reps @25kg
Rest 10 sec - 3 more reps @25kg
Lying Reverse Flyes in Cablecross
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 20kg
Set 2: 8 reps@ 20kg
Set 3: 8 reps@ 20kg
Set 4: 8 reps@ 20kg
Drop1 8 reps@ 15kg
Drop2 10 reps@ 10kg
Drop3 12 reps@ 5kg
Had some Elk / Moose patties after that with cinnamonbaked butternut among some other veggies and such :P
Actually had 50 grams of spaghetti as well (cant remember when I had it the last time) and my goodness haha, crap food (not very micronutrient rich) but man how nice it tasted .
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04-24-2013, 10:12 AM #25
Flat Benchpress 100% 1 Rep max
4 reps @ 50kg
1 reps @ 70kg
1 reps @ 90kg
1 reps @ 100kg
1 reps @ 105kg
That was my max today, quite fun to test out and see where its at right now, will try to improve off course
After that I did drops Positive 1 sec - Hold 0 sec - Negative 4 sec
Drop1 3 reps@ 90kg
Drop2 8 reps@ 70kg
Drop3 4 reps@ 65kg
Drop4 6 reps@ 60kg
Drop5 6 reps@ 55kg
Drop6 6 reps@ 50kg
Drop7 8 reps@ 40kg
Incline Dumbbell Press
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 16kg
Set 2: 8 reps@ 19kg
Set 3: 8 reps@ 19kg
Set 4: 8 reps@ 19kg
Drop1 5 reps@ 16kg
Drop2 5 reps@ 14kg
Drop3 6 reps@ 12kg
Drop4 6 reps@ 10kg
Seated Machine Press (Individual handles)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 40kg
Set 2: 8 reps@ 45kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 55kg
Drop1 5 reps@ 50kg
Drop2 5 reps@ 45kg
Drop3 5 reps@ 40kg
Drop4 6 reps@ 35kg
Incline Smith Press
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg
Set 2: 8 reps@ 35kg
Set 3: 8 reps@ 35kg
Set 4: 8 reps@ 35kg
Drop1 5 reps@ 32,5kg
Drop2 5 reps@ 30kg
10 sec rest
Drop3 5 reps@ 30kg
10 sec rest
Drop4 5 reps@ 30kg
Happy with the Max-test, for a technician and intensifier guy where I try to make the most out of each weight I have to be pleased with this number, but I will for sure as I said try to improve on it
Great pump on this session, and increased in reps and how many sets I could handle my heaviest weight in as well so everything keeps moving forward nicely
3f33e078abfe11e29c2822000a1fbe4c_7.jpg4524c0dcacd111e2b8f122000a1f9345_7.jpgfc2f594aacbd11e2a23322000aaa04c3_7.jpgLast edited by D2Method; 04-24-2013 at 10:15 AM.
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04-25-2013, 01:09 PM #26
Hamstring Curlsession + Extra-session Quads
Lying legcurl
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 20kg
Set 2: 8 reps@ 25kg
Set 3: 8 reps@ 25kg
Set 4: 8 reps@ 25kg
Drop1 8 reps@ 20kg
Drop2 8 reps@ 15kg
Drop3 10 reps@ 10kg
Seated legcurl
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 40kg
Set 2: 8 reps@ 45kg
Set 3: 8 reps@ 45kg
Set 4: 8 reps@ 45kg
Drop1 5 reps@ 40kg
Drop2 6 reps@ 35kg
Drop3 8 reps@ 30kg
Drop4 10 reps@ 25kg
Standing Legcurl
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 10 reps@ 10kg Right and Left
Set 2: 10 reps@ 10kg Right and Left
Set 3: 10 reps@ 10kg Right and Left
Set 4: 10 reps@ 10kg Right and Left
Set 1: 10 reps@ 10kg Right and Left
Set 2: 10 reps@ 10kg Right and Left
No rest between sets, just switch leg.
Leg Extensions
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 40kg
Set 2: 8 reps@ 45kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 55kg
Drop1 3 reps@ 50kg
Drop2 3 reps@ 45kg
Drop3 4 reps@ 40kg
Drop4 4 reps@ 35kg
Drop5 5 reps@ 30kg
Quick and severe pump!Last edited by D2Method; 04-25-2013 at 01:10 PM.
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04-25-2013, 01:21 PM #27
Vertical Back + Chins Repmax test
Chins 100% BW Repmax
Body Weight for 14 reps
After that I gave myself 20 minutes to do as many extra reps as possible on the same weight (Body Weight)
And got 73 extra reps during that time, 5 sets with 5 reps the last 2 sets was 1 reps each and every set between that was 4 reps.
So a total of 87 Chins in a little over 20 minutes
Think I did okey with that, will be fun to see how long it will take to reach 20 initial reps
Standing Cable-Pullovers
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 35kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 40kg
Set 4: 8 reps@ 40kg
Drop1 8 reps@ 35kg
Drop2 8 reps@ 30kg
Drop3 10 reps@ 25kg
Drop4 12 reps@ 20kg
Narrowgrip Latpulldown
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 50kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 50kg
Drop1 5 reps@ 45kg
Drop2 5 reps@ 40kg
Drop3 8 reps@ 35kg
Drop4 8 reps@ 30kg
Widegrip Palms facing eachother
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 50kg
Set 2: 8 reps@ 50kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 50kg
Drop1 5 reps@ 45kg
Drop2 6 reps@ 40kg
Drop3 8 reps@ 35kg
Drop4 8 reps@ 30kg
Behind the neck pulls Super with front pulldowns (wide)
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 40kg 8 behind -> 8 in front
Set 2: 8 reps@ 40kg 8 behind -> 8 in front
Set 3: 8 reps@ 40kg 8 behind -> 8 in front
Set 4: 8 reps@ 40kg 8 behind -> 8 in front
Set 5: 8 reps@ 40kg 8 behind -> 8 in front
Set 6: 8 reps@ 40kg 8 behind -> 8 in front
After this my back was so filled with blood it actually hurt just to stand up relaxed, but took advantage of the pump and when it was the strongest I did a long session of stretches for the lats, hoping to have loosened up som inhibitions and got the fascia to stretch some as well.
Best vertical back-session so far, will keep starting off with chins .
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04-26-2013, 08:20 AM #28
Triceps-Session!
Overhead Rope, Reverse Rope, Rope-Extensions in cable
8 + 8 + 8
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 + 8 + 8 reps@ 20kg
Set 2: 8 + 8 + 8 reps@ 20kg
Set 3: 8 + 8 + 8 reps@ 20kg
Set 4: 8 + 8 + 8 reps@ 20kg
Set 5: 8 + 8 + 8 reps@ 20kg
Seated Dumbbell Frenchpress
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 22kg
Set 2: 8 reps@ 22kg
Set 3: 8 reps@ 22kg
Set 4: 8 reps@ 22kg
Drop1 5 reps@ 19kg
Drop2 5 reps@ 16kg
Drop3 7 reps@ 14kg
Drop4 8 reps@ 12kg
Bar Pushdowns
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 40kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 40kg
Set 4: 8 reps@ 40kg
Drop1 5 reps@ 35kg
Drop2 8 reps@ 30kg
Drop3 8 reps@ 25kg
Drop3 10 reps@ 20kg
I made it
Used the entire rack!
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Seated Dumbbell Frenchpress
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 5 reps@ 26kg
10 sec rest
Set 2: 5 reps@ 26kg
10 sec rest
Set 3: 5 reps@ 26kg
10 sec rest
Set 4: 5 reps@ 26kg
10 sec rest
Set 5: 5 reps@ 26kg
10 sec rest
Set 1: 3 reps@ 29,5kg
10 sec rest
Set 2: 3 reps@ 29,5kg
10 sec rest
Set 3: 3 reps@ 29,5kg
10 sec rest
Set 4: 3 reps@ 29,5kg
10 sec rest
Set 5: 3 reps@ 29,5kg
10 sec rest
Set 6: 3 reps@ 29,5kg
10 sec rest
Drop1 4 reps@ 26kg
Drop2 4 reps@ 24kg
Drop3 4 reps@ 22kg
Drop4 5 reps@ 19kg
Drop4 5 reps@ 16kg
Drop5 6 reps@ 14kg
Drop6 8 reps@ 12kg
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04-29-2013, 11:44 AM #29
Main-session Quads (Extensions-based + Extra Hamstring
Leg Extensions - Pyramid Up - Pyramid Down
10 reps up and down on on each weight with 15-20 sec rest between sets
Set 1: 10 reps@ 30kg
Set 2: 10 reps@ 40kg
Set 3: 10 reps@ 50kg
Set 4: 10 reps@ 60kg
Set 5: 10 reps@ 70kg
Set 4: 10 reps@ 60kg
Set 3: 10 reps@ 50kg
Set 2: 10 reps@ 40kg
Set 1: 10 reps@ 30kg
8 reps up and down on on each weight with 15-20 sec rest between sets
Set 1: 8 reps@ 30kg
Set 2: 8 reps@ 40kg
Set 3: 8 reps@ 50kg
Set 4: 8 reps@ 60kg
Set 5: 8 reps@ 70kg
Set 4: 8 reps@ 60kg
Set 3: 8 reps@ 50kg
Set 2: 8 reps@ 40kg
Set 1: 8 reps@ 30kg
6 reps up and down on on each weight with 15-20 sec rest between sets
Set 1: 6 reps@ 30kg
Set 2: 6 reps@ 40kg
Set 3: 6 reps@ 50kg
Set 4: 6 reps@ 60kg
Set 5: 6 reps@ 70kg
Set 4: 6 reps@ 60kg
Set 3: 6 reps@ 50kg
Set 2: 6 reps@ 40kg
Set 1: 6 reps@ 30kg
Leg Extensions 5x5
Positive 1 sec - Hold 0 sec - Negative 4 sec 5-10 sec rest between sets
Set1 5 reps@ 50kg
Set2 5 reps@ 50kg
Set3 5 reps@ 50kg
Set4 5 reps@ 50kg
Set5 5 reps@ 50kg
Leg Extensions 3x3x6
Positive 1 sec - Hold 0 sec - Negative 4 sec 5-10 sec rest between sets
Set 1: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 2: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 3: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 4: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 5: 3 series of 3 reps@ 50kg 10 sec rest between series
Set 6: 3 series of 3 reps@ 50kg 10 sec rest between series
Extra session for Hamstring
Lying legcurl
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 20kg
Set 2: 8 reps@ 25kg
Set 3: 8 reps@ 25kg
Set 4: 8 reps@ 30kg
Drop1 5 reps@ 25kg
Drop2 6 reps@ 20kg
Drop3 8 reps@ 15kg
Drop4 12 reps@ 10kg
My Quads screamed at me to stop while stretching afterwards, like they was wondering why the F - - - I did that?!?!
Haha felt great and I will continue to do extensions-based quadwork for a while now, could not for the life of me flex my quads after this, but I tried
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04-29-2013, 11:51 AM #30
Flyes workout for chest!
Incline Dumbbell Flyes
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 16kg
Set 2: 8 reps@ 16kg
Set 3: 8 reps@ 19kg
Set 4: 8 reps@ 19kg
Drop1 7 reps@ 16kg
Drop2 7 reps@ 14kg
Drop3 8 reps@ 12kg
Drop4 8 reps@ 10kg
Seated Machine-flyes
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 50kg
Set 2: 8 reps@ 60kg
Set 3: 8 reps@ 60kg
Set 4: 8 reps@ 60kg
Drop1 5 reps@ 50kg
Drop2 5 reps@ 40kg
Drop3 5 reps@ 35kg
Drop4 6 reps@ 30kg
Incline Cable-flyes
sec - Hold 0 sec - Negative 4 sec
Set 1: 8 reps@ 15kg
Set 2: 8 reps@ 15kg
Set 3: 8 reps@ 15kg
Set 4: 8 reps@ 15kg
Drop1 6 reps@ 10kg
Drop2 10 reps@ 5kg
Incline Dumbbell Flyes
Positive 1 sec - Hold 0 sec - Negative 4 sec
Set 1: 10 reps@ 14kg
Set 2: 10 reps@ 14kg
Set 3: 10 reps@ 14kg
Set 4: 10 reps@ 14kg
Drop1 6 reps@ 12kg
Drop2 8 reps@ 10kg
Drop3 8 reps@ 8kg
A lot of increasing here, feel truly great
I know that I have more in the system for next time I go at this, today I had about a half rep left in me on many sets so it will for sure be some extra reps next time out
Had a great spinach-based omelette-sandwich this morning, my goodness that thing is nice
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