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 Pedro's progress, русский медведь

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TSpedro
post Dec 23 2010, 10:42 AM

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3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
SHOULDERS
Seated DB press-
1X18X30Lbs
1X16X45Lbs
2X12X55Lbs

DB lateral raise-
1X18X20lbs
3X12X27.5Lbs

Smith shrugs-
1X22X40Kgs
1X18X60kgs
2X12X80kgs
1X8X90kgs

Deadlift-
1X12X60kgs
2X8X80kgs

Tiring!

Biceps measured in at 16.3"!
TSpedro
post Dec 25 2010, 12:12 PM

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3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
BACK
Bent over barbell row:
1X12X40kgs
3X9X60kgs

Wide grip lats pulldown:
1X18X47kgs
1X12X55kgs
1X10X67kgs
1X6X77kgs

1 arm DB row:
1X12X60Lbs
3X10X55Lbs

Narrow grip pulldown:
1X12X67kgs
3X9X77kgs


BICEPS
Standing barbell curl:
4X12X20kgs

Hammer curl
3X12X35Lbs

Chin ups:
3XFXB
TSpedro
post Dec 27 2010, 10:34 AM

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3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
LEGS
Squat:
1X16X40kgs
3X10X60kgs

Leg press:
3X10X120kgs

Stiff leg deadlift:
1X12X60kgs
3X10X70kgs

Leg curls:
1X16X35kgs
2X12X55kgs


Various Abs!

Gained 1.5kgs!
TSpedro
post Dec 27 2010, 05:11 PM

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Joined: Oct 2007
From: Somewhere over the rainbow
I don't have a target weight,just to look good at any weight am at!

Normally its not flexed and in the morning when I just woke up!
TSpedro
post Dec 28 2010, 10:24 AM

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Senior Member
3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
CHEST
Bench press:
1X22X50kgs
1X18X60kgs
2X12X70kgs
1X8X80kgs

Incline dumbbell press:
4X12X50Lbs

Dumbbell flies:
4X12X32.5Lbs

Dumbbell pullover:
1X12X70Lbs
3X8X85Lbs

TRICEPS
Reverse grip smith CGBP:
4X10X50kgs

Pushdown:
4X10X35kgs

Tricep row:
4X12X35kgs
TSpedro
post Dec 29 2010, 08:54 AM

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Joined: Oct 2007
From: Somewhere over the rainbow
1Hr cardio

650 cals burned

Misc pullups!
TSpedro
post Dec 30 2010, 08:32 AM

Certified Broscientist
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Senior Member
3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
SHOULDERS
Seated DB press-
1X18X30Lbs
1X16X45Lbs
1X8X60Lbs
1X12X50Lbs

DB lateral raise-
1X18X20lbs
3X12X27.5Lbs

Upright row:
3X12X25kgs

Smith shrugs-
1X18X40Kgs
1X16X60kgs
Then I broke the smith machine!

Dumbbell shrugs:
3X12X70Lbs

Deadlift-
1X12X60kgs
3X8X80kgs
TSpedro
post Jan 1 2011, 09:56 AM

Certified Broscientist
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Senior Member
3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
BACK
Bent over barbell row:
1X16X40kgs
3X10X50kgs

Wide grip lats pulldown:
1X18X47kgs
1X12X55kgs
1X10X67kgs
1X6X77kgs
1X4X87kgs

1 arm DB row:
4X10X55Lbs

BICEPS
Standing barbell curl:
4X12X20kgs

Hammer curl
3X12X35Lbs

Mix of ez-bar and straight:
8X12X22.5kgs
TSpedro
post Jan 2 2011, 10:27 AM

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3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
LEGS

Squat: [No smith]
1X16X40kgs
3X10X50kgs

Leg press:
1X16X80kgs
3X10X120kgs

Stiff leg deadlift:
1X16X50kgs
1X12X60kgs
2X10X70kgs

Reverse Leg curls:
1X16X35kgs
2X12X55kgs
1X8X60kgs

Calf:
1X22X87kgs
1X16X125kgs
TSpedro
post Jan 3 2011, 08:30 AM

Certified Broscientist
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Senior Member
3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
CHEST
Bench press:
1X24X40kgs
1X18X60kgs
2X12X70kgs
1X8X85kgs

Incline dumbbell press:
4X12X55Lbs

Dumbbell flies:
4X12X32.5Lbs


TRICEPS
CGBP:
4X10X60kgs

Pushdown:
4X10X55kgs

Pulley pull:
5X12X45kgs
TSpedro
post Jan 5 2011, 08:14 AM

Certified Broscientist
*******
Senior Member
3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
SHOULDERS
Seated DB press-
1X18X30Lbs
1X16X45Lbs
3X10X50Lbs

DB lateral raise-
1X18X20lbs
3X12X27.5Lbs

Upright row:
4X10X30kgs

Dumbbell shrugs-
1X16X60Lbs
2X12X75Lbs
1X10X70Lbs

Deadlift-
2X12X60kgs
2X8X90kgs

Bah!
TSpedro
post Jan 5 2011, 11:56 AM

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From: Somewhere over the rainbow
Not yet high enough bro!
TSpedro
post Jan 6 2011, 03:02 PM

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From: Somewhere over the rainbow
QUOTE(theCrab @ Jan 5 2011, 08:32 PM)
I am trying to make high volume
when comes to high volume we dont need much exercise right?
does high volume affect strength?
*
You want high volume with less exercise???

Or you mean less workouts per muscle group with more reps/sets?


Its not a strength routine so strength gain is slower!
TSpedro
post Jan 7 2011, 08:12 AM

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Joined: Oct 2007
From: Somewhere over the rainbow
Tired and needed more zzzz than I thought!

Squatz
Behind neck shoulder prezz
Push prezz
Shrugz
Pull upz
Dipz

All done with 30kgs on an Oly bar....

This post has been edited by pedro: Jan 7 2011, 08:12 AM
TSpedro
post Jan 10 2011, 09:56 PM

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From: Somewhere over the rainbow
Its the total weight always!
TSpedro
post Jan 11 2011, 09:47 AM

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From: Somewhere over the rainbow
QUOTE(theCrab @ Jan 10 2011, 11:50 PM)
nowadays i try to do 4 exercise for big muscle group
and 6-7 sets , 12-15 reps.
isit good for hypertrophy ?
am priority is hypertrophy and looks wide,any suggestion ?
i have a narrow clavicles
*
Hows your poundage like?

You gotta overload the muscle for hypertrophy!



CHEST
Bench press:
1X28X40kgs
1X18X60kgs
2X12X70kgs
1X8X75kgs


Incline dumbbell press:
1X18X40Lbs
3X12X55Lbs

Dumbbell flies:
4X12X32.5Lbs

Dumbbell pullover:
3X10X70Lbs

Machine decline press:
3X12X25kgs

Transition!
TSpedro
post Jan 12 2011, 09:21 AM

Certified Broscientist
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Senior Member
3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
BACK
Bent over barbell row:
1X18X40kgs
3X12X50kgs

Wide grip lats pulldown:
1X18X47kgs
4X12X55kgs

1 arm DB row:
4X10X55Lbs

Narrow grip pulldown:
4X10X55kgs

brows.gif

TSpedro
post Jan 13 2011, 08:41 AM

Certified Broscientist
*******
Senior Member
3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
SHOULDERS
Seated DB press-
1X18X30Lbs
4X16X45Lbs

DB lateral raise-
1X18X20lbs
3X12X27.5Lbs
1X8X30Lbs

Dumbbell shrugs:
1X18X50Lbs
2X12X70Lbs
1X10X80Lbs
1X12X75Lbs

Upright row:
2X12X27.5Kgs
1X8X40kgs
TSpedro
post Jan 14 2011, 10:06 AM

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3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
Curl day!

Pullups

Standing dumbbell curl:
3X16X32.5Lbs
2X12X35Lbs

Standing barbell curl:
4X12X20Kgs
21 = 3 sets

Machine curl:
4X10X25kgs

Bicep row:
2X12X40kgs

Inverted grip curl:
3X8X20Kgs



whistling.gif
TSpedro
post Jan 17 2011, 10:15 AM

Certified Broscientist
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Senior Member
3,649 posts

Joined: Oct 2007
From: Somewhere over the rainbow
CHEST
Bench press:
1X22X50kgs
1X18X60kgs
2X12X75kgs


Incline dumbbell press:
3X12X50Lbs
1X12X55Lbs

Dumbbell flies:
4X12X32.5Lbs


TRICEPS
CGBP:
4X10X60kgs
1X8X65kgs

Pushdown:
4X10X35kgs

Tricep upwards row:
4X12X35kgs

Getting fatter and fatter!

Weighted in at 98kgs today!
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