Barbell BP:
1x18x40kgs
2x8x80kgs
1X4X90kgs
2X6X85kgs
Cable flies:
1X16X7.5kgs
4x12x10kgs
Cable pullover:
2X8X45kgs
Inclined BP (Smith)-
1X18X40kgs
3X8X70kgs
Dips:
4X9Xbodyweight
Swiss ball crunches
15 mins slow walk
Pedro's progress, русский медведь
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 Jul 30 2011, 08:47 AM
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#221
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow   
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Meh!
Barbell BP: 1x18x40kgs 2x8x80kgs 1X4X90kgs 2X6X85kgs Cable flies: 1X16X7.5kgs 4x12x10kgs Cable pullover: 2X8X45kgs Inclined BP (Smith)- 1X18X40kgs 3X8X70kgs Dips: 4X9Xbodyweight Swiss ball crunches 15 mins slow walk |
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Jul 30 2011, 01:50 PM
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#222
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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QUOTE(alexooi17 @ Jul 30 2011, 10:42 AM) bro,you're doing 2 chest workout per week..is it base on light and heavy day or its just the feel ? Based on feel and lack of other parts to work on,lolhope that you're gonna be alright soon bro.  Thanx bro! |
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Jul 30 2011, 08:20 PM
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#223
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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QUOTE(janson_kaniaz @ Jul 30 2011, 06:11 PM) u do chest twice a week bcoz u feel chest is the part u need to improve more on? or just feel like killing it? LOL QUOTE(-Dan @ Jul 30 2011, 06:56 PM) I think it's cause he can't do anything involving legs for the time being, so might as well just kill everything else. Both right! Chest is one of my strong parts so it can take the punishment! |
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Aug 1 2011, 06:02 PM
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#224
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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Back!
Lats row: 1X16X57kgs 3X6X67kgs Good mornings: 3X10Xoly bar Dumbbell rows: 1X12X25kgs 3X8X34kgs Hammer strength rows: 1X12X35kgs 3X8X50kgs Swiss ball crunches 15 mins walk |
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Aug 15 2011, 08:57 AM
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#225
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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Shock therapy day!
Bench press: 10X10 40kgs 50kgs 60kgs 70kgs 75kgs 70kgs 60kgs 50kgs 40kgs 40kgs Wanted to hit bodyweight but didn't. Cable flies: 10X10 5kgs 6kgs 7.5kgs 8.5kgs 10kgs 10kgs 8.5kgs 7.5kgs 6kgs 6kgs Pullover: 5X10 26kgs 26kgs 32kgs 32kgs 26kgs Incline BP: 5X10 40kgs 40kgs 60kgs 60kgs 40kgs Dips: 1XbodyweightXfailure Hammer strength decline: 4X10X30kgs 30 mins inclined walk Felt light-headed after this! |
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Nov 22 2011, 05:27 PM
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#226
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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Zombie thread!
Minor update! STAT UPDATE-22/11/11 Weight-83Kgs Height-170Cm Biceps-16In Chest-41.5In Waist-36In Quads-23In Forearm-11.5In Calves-15In Started training legs last week due to knee injury! Doing all compounds to get back conditioning. Managed a 6X300Lbs leg press today after 5 months off -  Feels good to train legs again!! |
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Feb 1 2012, 05:17 PM
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#227
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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Guys can I have your opinion on this routine!
MONDAY - 5X5 Front squat Deadlift Barbell Cleans Dumbbell Rows TUESDAY Accessory and cardio WEDNESDAY - 5X5 Bench press Incline Dumbbell bench press Dumbell Hammer Curl CGBP Dips THURSDAY - Accessory and cardio FRIDAY - 5X5 Power Clean Front squat Leg Press Narrow Grip Pull Down Weighted Abs SATURDAY Yoga Accessory is push ups/pull ups and rehab work for my knee! |
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Feb 1 2012, 07:24 PM
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#228
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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QUOTE(mikehuan @ Feb 1 2012, 06:45 PM) Hmm, you know your shit bro so not much comments haha.. lol thx!I am wondering why there arent any ohp or delt work? Am going old school again! Actually I also do hang clean&press which kills my delts. |
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Feb 2 2012, 08:10 AM
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#229
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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QUOTE(theCrab @ Feb 2 2012, 02:28 AM) yo pedro ! 1 arm dumbbell rows,heaviest I can!thanks for the advise always given just curious hows your lats row looks like ? been google them but cant find answer need some good suggestion to add width for my puny frame ! any good routine advise? and glad to see your recover from your knees injury  soon you will be squatting agian All routines are good bro,depends what you want! Thx bro! QUOTE(mikehuan @ Feb 2 2012, 07:56 AM) and didnt bother to include into the routine! Different variation of similar exercise mah!   |
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Aug 7 2012, 11:51 AM
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#230
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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Need to start keeping track again!
 Military press - 1x5x60kgs 9x5x55kgs (Alternated) Pull ups - 10x5xbodyweight Deadlift - 1x5x100kgs 9x5x85kgs Didn't push it for the deadlift but I was wiped out after this workout. |
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Aug 8 2012, 12:28 PM
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#231
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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I feel broken today.
Need to adjust macros for faster recovery. Rest day,I need it. |
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Aug 9 2012, 09:55 AM
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#232
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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Bench Press -
1x5x90kgs 12x5x75kgs (Alternated) Bent-over row - 1x5x60kgs 12x5x50kgs Squat - 1x5x125kgs 9x5x115kgs Was conservative on the weights so I did more sets. This is not easy. |
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Aug 11 2012, 10:49 AM
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#233
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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Military press -
1x5x60kgs 7x5x55kgs (Alternated) Pull ups - 7x5xbodyweight Deadlift - 1x5x100kgs 5x5x70kgs Didn't feel so great today. |
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Aug 14 2012, 12:00 PM
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#234
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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Military press -
1x5x65kgs 6x5x60kgs (Alternated) Pull ups - 10x5xbodyweight Deadlift - 1x5x120kgs 5x5x90kgs Something odd happened today,while deadlifting my grip just gave up,locked out on last rep and suddenly the bar just dropped. |
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Aug 16 2012, 05:37 PM
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#235
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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Bench Press -
1x5x95kgs 6x5x80kgs (Alternated) Bent-over row - 1x5x65kgs 6x5x60kgs Squat - 1x5x130kgs 4x5x120kgs Not getting easier. |
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Aug 17 2012, 01:44 PM
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#236
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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QUOTE(-Dan @ Aug 17 2012, 01:06 AM) Strong! Thx bro!This seems to be working! |
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Aug 18 2012, 10:11 AM
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#237
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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QUOTE(angel-face @ Aug 17 2012, 02:02 PM) rest well Thx!Military press - 1x5x65kgs 8x5x50kgs (Alternated) Pull ups - 10x5xbodyweight Deadlift - 1x5x100kgs 5x5x90kgs This workout is always slightly worst than expected. |
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Aug 21 2012, 02:21 PM
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#238
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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Military press -
1x5x60kgs 6x5x52kgs (Alternated) Pull ups - 7x5xbodyweight Deadlift - 1x5x100kgs 6x5x90kgs Need to adjust macros. |
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Aug 27 2012, 01:32 PM
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#239
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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Bench Press -
1x5x100kgs 7x5x80kgs (Alternated) Bent-over row - 1x5x65kgs 7x5x62.5kgs Smith Squat - 1x5x120kgs 5x5x100kgs Going to pushmores this week,this is gonna be good! |
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Aug 29 2012, 03:45 PM
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#240
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Senior Member
3,649 posts Joined: Oct 2007 From: Somewhere over the rainbow
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Workout with Doc.
Smith Bench press 1x5x245Lbs 1X4X275Lbs 1X6X225Lbs Inclined machine press Cable flies Machine shoulder press Triceps pulldown Meh,can't remember the poundage.  |
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