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 Pedro's progress, русский медведь

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TSpedro
post Jan 10 2011, 09:56 PM

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Its the total weight always!
theCrab
post Jan 10 2011, 11:50 PM

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QUOTE(pedro @ Jan 6 2011, 03:02 PM)
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!
*
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
TSpedro
post Jan 11 2011, 09:47 AM

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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

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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

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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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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

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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!
TSpedro
post Jan 18 2011, 09:15 AM

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BACK
Wide grip lats pulldown:
1X18X47kgs
1X12X55kgs
1X10X67kgs
1X8X77kgs

1 arm DB row:
3X12X55Lbs

Narrow grip pulldown:
1X12X67kgs
3X9X77kgs

T-bar row:
3X10X40kgs

Hammer strength row:
1X12X25kgs
1X12X35kgs
2X10X40kgs
theCrab
post Jan 18 2011, 06:48 PM

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pedro,i dont understand
QUOTE
You gotta overload the muscle for hypertrophy!


and i saw your exercise are all high volume
but someone say i dont need such high frequent in training
TSpedro
post Jan 18 2011, 09:28 PM

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QUOTE(theCrab @ Jan 18 2011, 06:48 PM)
pedro,i dont understand
and i saw your exercise are all high volume
but someone say i dont need such high frequent in training
*
Who said?

Btw mine is high volume but its only once a week per muscle group,you have to allow the muscle to recuperate and repair.

This is what makes it bigger!
TSpedro
post Jan 19 2011, 09:33 AM

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SHOULDERS
Seated DB press-
1X18X30Lbs
1X16X45Lbs
2X12X55Lbs

DB lateral raise-
1X18X20lbs
3X12X27.5Lbs

Upright row:
3X12X30kgs

Dumbbell shrugs:
3X12X60Lbs

Should have used a belt previously,now lower back pain.
TSpedro
post Jan 24 2011, 09:04 AM

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CHEST
Bench press:
1X30X40kgs
1X18X60kgs
1X12X80kgs

Incline dumbbell press:
4X12X50Lbs

Dumbbell flies:
4X12X32.5Lbs

Cable push front:
4X12X21Kgs


Moral not good for training......
TSpedro
post Feb 8 2011, 09:13 AM

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Weigh in just now at 99.5kgs...

Damn!
-Dan
post Mar 5 2011, 11:24 PM

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Take care of the back, bro. Last thing you ever want, believe me!
TSpedro
post Mar 8 2011, 09:16 AM

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QUOTE(-Dan @ Mar 5 2011, 11:24 PM)
Take care of the back, bro. Last thing you ever want, believe me!
*
Thanx for the heads up bro,had to deal with a compressed disc recently,its hell on earth,seriously.


Minor update!

CHEST

Barbell bench press:
1X32X50kgs
1X24X70kgs
1X16X80kgs
1X10X90kgs

Incline dumbbell bench press:
1X16X35Lbs
2X14X55Lbs
1X10X65Lbs

Incline dumbbell flies:
4X12X32.5Lbs

Dumbbell pullover:
1X16X70Lbs
2X10X80Lbs


Minor Bicep work!

Thats all folks!




huh.gif
TSpedro
post Apr 1 2011, 08:33 AM

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Revamping my training!

Starting Capoeira soon!

Weight is 93 and going down!
TSpedro
post May 8 2011, 09:48 AM

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Hybrid GVT here I am!

Bench Press - 5X5X10
DB Flyes - 5X5X10

Incline Bench Press - 5X5X10
Incline DB Flyes - 5X5X10

Cable Lats Pulldown - 5X5X10
DB Rows - 5X5X10

Barbell Rows - 5X5X10
Pullover - 5X5X10

Supersets in pairs!

No rest between supersets and 60 secs rest between sets!

Need to fix nutrition,not enough fuel,feel shit afterwards.
x-199Tx
post Jun 10 2011, 07:10 PM

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Pedro smile.gif Impressive , want to keep track of your journal ! Updates?
TSpedro
post Jun 13 2011, 12:06 PM

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QUOTE(x-199Tx @ Jun 10 2011, 07:10 PM)
Pedro smile.gif Impressive , want to keep track of your journal ! Updates?
*
Will update soon,trying lots of new things and fixing some old problems!
kaspersky-fan
post Jun 13 2011, 01:34 PM

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QUOTE(pedro @ May 8 2011, 09:48 AM)
Hybrid GVT here I am!

Bench Press - 5X5X10
DB Flyes - 5X5X10

Incline Bench Press - 5X5X10
Incline DB Flyes - 5X5X10

Cable Lats Pulldown - 5X5X10
DB Rows - 5X5X10

Barbell Rows - 5X5X10
Pullover - 5X5X10

Supersets in pairs!

No rest between supersets and 60 secs rest between sets!

Need to fix nutrition,not enough fuel,feel shit afterwards.
*
hey Pedro, 10 is the weight? in lbs? kgs? did you miss out a zero behind? deload phase?
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