MvsF1 Mighty Training Log v2.0

• Jul 15, 2006

• #1

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mvsf1

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Hi all fellas!!! My log returns, like the Phoenix!!!

I'll copy from BBD all my previous 5 workouts and yesterday's one, just to have all my bulking sessions here.

Have fun here, in the log of best natural ever.

 

• Jul 15, 2006

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mvsf1

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New workout today!!! [July, 3rd 2006]

I finally change my planning and I decided to go for some mass, specially on pecs. Tnx Rocky and all u for giving me tips.

Here we go:

Day 1: Chest, tri's and shoulders

Warmup

Incline Dumbell press
12,5kg each side, 10 reps
15kg each side, 10 reps
17,5kg each side, 10 reps
15kg each side, 10 reps

Dips
4 sets, only bodyweigth: 10,10,9,9 reps

Pec Dec
30kg 10 reps
35kg 10 reps
40kg 10 reps
40kg 10 reps

Arnold Press
10kg each side, 10 reps
12,5kg each side, 10 reps
12,5kg each side, 10 reps
15kg each side, 10 reps

Lateral raises on machine
5kg 10 reps
7,5kg 8 reps
7,5kg 8 reps
7,5kg 8 reps

Maybe the weigths don't show the real stress that exercice put in my deltoids... last 3 sets were really great...

Bench press with close grip
I don?t understand why I was so bad in this exercice, maybe because was the first time I try it out, but it's the true.

20kg 10 reps
30kg 8 reps
30kg 8 reps
20kg 10 reps

French press w/ barbell
10kg 10 reps
13kg 10 reps
17kg 10 reps
19kg 10 reps

Finally, 15 mins running.



This week will be my adapt to the next training system. I haven't lift HEAVY since 2 years ago. I need be patient.

Tnx 4 reading/posting.

 

• Jul 15, 2006

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• #3

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mvsf1

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Today I went to another gym for training, not my usual gym.

Day 2: Back and Bi's
Warmup

Cable rear pulldown
45kgx10
55kgx10
60kgx10
55kgx10 I really love this exercice...

Chin up
4 sets: 10,8,6,6 reps. Only bodyweight. My lats were finished after this.

Seated Lever row
30kgx10
35kgx10
40kgx10
45kgx10 This one was well done, also

Dumbell Shrug
10kgx10
12,5kgx10
15kgx10
17,5kgx10 I feel I could out more weigth on, but... this is my first week with this training... I wanna start slow...

Seated alternate dumbell curl
For sure my favourite exercice. I miss it during a whole year, but know I can kiss ass with it.
12,5kgx16 (8 each arm)
15kgx16 (8 each arm)
17,5kgx10 (5 each arm)
17,5kgx10 (5 each arm) <- On very last rep I failed... count as 9,5 reps...

Dumbell preacher curl
Only two sets, I could decide between this and hammer curl. What will u do, guys?
10kgx10 (each arm)
10kgx10 (each arm)

Hammer curl
12,5kgx10 (5each arm)
12,5kgx10 (5each arm)

Upper lever curl (spelling?)
Just to feel the pump
5kg each arm x10
5kg each arm x10
7,5kg each arm x10 <-- Hard to perform correct this set, but fnnally well done.
5kg each arm x30

5min on bike and I was gone. That's all folks!

 

• Jul 15, 2006

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• #4

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mvsf1

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Roby: Yep I know I can be as strong as Q but... can I be as gay as Rocky?? Yeahhhhhh
Q: LOL at spanish bull!!! Tnx 4 your posts!


Ok, let's start. Today I came to the gym early in the morning, I usually went to it on evening but...

Day 3: Legs and Abs

First of all, 7 minutes of warmup and very few moments of streching a little bit.

Full squat
I remeber to all of you that 7 days ago I was squating only 35kgx15reps...

Set 1: 30kg x10
Set 2: 40kg x10
Set 3: 50kg x10
Set 4: 60kg x10

I feel really great on last 2 sets, I know I can squat that weigth for more reps or even more weigth... yeah yeah yeah buddy... we are on the rigth way. Also the execution of the movement was perfect, the trainer told me.
Next week I could add more weigth for sure...

Leg extension
Like squats, I should increse weights little by little, last week I used ligth weights in this machine, also.

Set 1: 30kg x15
Set 2: 35kg x12
Set 3: 40kg x10
Set 4: 50kg x10

Easy to do, I'm true. Next week... yep, more weight.

Lying ham curls on machine
I had a really bad injury on hams tendhon months ago and I show lot of respect... I take lots of care in this exercice.

Set 1: 15kg x15
Set 2: 20kg x15
Set 3: 25kg x10
Set 4: 30kg x10

Lever standing calf raise

Set 1: 35kg x15
Set 2: 40kg x10
Set 3: 50kg x10
Set 4: 50kg x10 <--- Burning...

Seated calf raise (soleus)
I can move easy weights in this exercice... gotta love it... BUT it always hurts my quads!!! Too much weight over them!!!

Set 1: 40kg x15
Set 2: 50kg x10
Set 3: 60kg x10
Set 4: 70kg x10 <- This should be my last set but I feel I should give some more...
Set 5: 80kg x10 Yeah buddy...

Cable seated crunch
Sets 1-4: 30kg x10 reps <-- First time on this exercice... I feel my waist burning!!!

Classic crunches on the floor
Sets 1-4 25reps

Finally 10 min of streching (yep, 10) and I was gone... yeah buddy, great feeling for my first week of bulking...



Tnx 4 reading!!!

 

• Jul 15, 2006

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mvsf1

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Workout #4: Chest, tri's and shoulders

8 min warmup

Incline Dumbell press
12,5kg each side, 12 reps
15kg each side, 10 reps
17,5kg each side, 10 reps
20kg each side, 10 reps

Dips
4 sets, only bodyweigth: 10,8,8,8 reps (OMG, pretty hard!!!)

Flat Dumbell Press (new! Tnx BigBen 4 the tip)
10kg each side, 10 reps
12,5kg each side, 10 reps
15kg each side, 10 reps
15kg each side, 10 reps

Not heavy weights, the exercice was new to me (I usually bench press with barbell)... I preffer doing it technicaly perfect, then heavy weights will come.

Arnold Press
10kg each side, 10 reps
12,5kg each side, 10 reps
15kg each side, 10 reps
15kg each side, 10 reps (So easy, I don't know why!!! )

Cable one arm lateral raise (last week I put a wrong name here )
7,5kg 10 reps
7,5kg 10 reps
7,5kg 10 reps
7,5kg 10 reps (great pump in my delts)

Bench press with close grip
Very, very, very hard for me... I chose a really damm CLOSE grip...

20kg 10 reps
20kg 9 reps
20kg 9 reps
20kg 10 reps

Skullcrushers
10kg 10 reps
15kg 10 reps
15kg 10 reps
15kg 10 reps (Fucking heavy bar!!! I think it weighed more than the plates )

Finally, 12 mins running, medium-high level.


Tnx 4 reading/posting.

 

• Jul 15, 2006

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mvsf1

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Workout # 5: Back and Bi's

Warmup

Cable rear pulldown (wide grip)
45kgx10
55kgx10
60kgx10
65kgx10 Yeah baby...

Chin up
4 sets: 6,6,6,6 reps. Only bodyweight.

Seated Lever row
35kgx10
40kgx10
45kgx10
45kgx10

Dumbell Shrug
12,5kgx10
15kgx10
17,5kgx10
17,5kgx10 I watch some guys doing this exercice flexing a lot the arms, but I preffer my arms almost touching my body, I feel great pump on my traps, and not on my bi's and deltoids...

Seated alternate dumbell curl
12,5kgx16 (8 each arm)
15kgx16 (8 each arm)
17,5kgx10 (5 each arm)
17,5kgx10 (5 each arm) My bi's were finished... fu**ng pulldowns!!

Barbell Preacher curl
10kgx10
15kgx10
15kgx10
15kgx10 Really GREAT pump in last 2 sets...

Upper lever curl (spelling?)
Just to feel the pump
10kg each arm x12
10kg each arm x12
10kg each arm x10
10kg each arm x10

12min of hard running and I was gone. That's all folks!

Tnx 4 taking a look!

 

• Jul 15, 2006

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• #7

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mvsf1

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Workout #6: Legs and Abs

First of all, 5 minutes of warmup.

Full squat

Set 1: 30kg x10
Set 2: 50kg x10
Set 3: 60kg x10
Set 4: 70kg x10 (10kg increase in one week... that's the way!)

Leg extension

Set 1: 35kg x15
Set 2: 40kg x12
Set 3: 50kg x10
Set 4: 55kg x15 (Yeahhhh baby... )


Lying ham curls on machine
Light weights here...

Set 1: 15kg x10
Set 2: 20kg x10
Set 3: 25kg x10
Set 4: 30kg x10

Lever standing calf raise

Set 1: 35kg x15
Set 2: 45kg x15
Set 3: 50kg x10
Set 4: 57,5kg x10 Great pump in lasts reps...

Seated calf raise (soleus)

Set 1: 40kg x15
Set 2: 60kg x10
Set 3: 80kg x10
Set 4: 80kg x10 (I love how the plates sound while I'm lifting them )

Cable seated crunch
Sets 1-4: 30kg x10 reps Got abs??

Classic crunches on the floor
Sets 1-4 25reps

Shower and I was gone. My second week of bulking is done

Tnx 4 your visit!

 

• Jul 15, 2006

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Project Evo

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Looking forward to reading your progress in here my hardcore buddy.

 

• Jul 15, 2006

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EvilDumbell

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Good work

 

• Jul 15, 2006

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Spike

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great workouts bro,great job

 

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• Jul 15, 2006

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mvsf1

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Tnx guys 4 reading/posting!

 

• Jul 15, 2006

• #12

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Rocky

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Still getting your workouts on here! Lots of work too! Good for you for starting it up again and logging your progress!

 

• Jul 15, 2006

• #13

MexicanMuscle

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que pasa compadre, glad to see ur log up, u got a great new training workout there, i hope u reach ur mass goal man, those sessions look great!

 

• Jul 15, 2006

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mvsf1

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Tnx Rocky and MM for your comments. You'll see some nice progress, I promise!!

 

• Jul 15, 2006

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Paulie

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nice session man, lookin good. lookin forward to most of you sessions.

 

• Jul 16, 2006

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mvsf1

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You'lle have new session tomorrow, mate!

 

• Jul 17, 2006

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Hypocrisy86

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Great going man! keep up the hardwork

 

• Jul 17, 2006

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mvsf1

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New workout today!!! [July, 17rd 2006]

I went to the gym early in the morning but these days I can't breath... 30?C and more than 70% humidity... f***g weather in the north of Spain

Workout #7: Chest, tri's and shoulders

10min Warmup

Incline Dumbell press
12,5kg each side, 10 reps
15kg each side, 10 reps
17,5kg each side, 10 reps
20kg each side, 10 reps (improving, but heat was unbeliavable)

Dips
4 sets, only bodyweigth: 10,10,10,8 reps

Flat DB bench press
10kg each side 10 reps
12,5kg each side 10 reps
15kg each side 10 reps
17,5kg each side 10 reps (improving)

Arnold Press
10kg each side, 10 reps
12,5kg each side, 10 reps
15kg each side, 10 reps
15kg each side, 8 reps (really heavy today)

Lateral raises on machine
7,5kg 10 reps
7,5kg 10 reps
7,5kg 10 reps
7,5kg 10 reps (Yeah, yeah, yeah... my delts were burning)

Bench press with close grip
20kg 10 reps
20kg 10 reps
20kg 10 reps
20kg 10 reps (My delts were hurt, I couldn't lift heavier)

French press w/ barbell
10kg 10 reps
16kg 10 reps
16kg 10 reps
16kg 10 reps

A shower and I was gone. :eclipsee_gold_cup:


Tnx 4 reading/posting.

 

• Jul 17, 2006

• #19

Peanut!!

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hey man seeing as how hot it was id say thats a kick ass workout! i know when its so hot here i just sit in the air conditioning lol so well done for getting in there and doing it anyway!

 

• Jul 17, 2006

• #20

MexicanMuscle

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Buen trabajo compa, shitty weather i see, gotta hate it! but u still got a great session in, that chest must be feeling pumped! and i still admire you for those dips!