Good session Vegeta. Was this in normal gravity or x100? <----see I cant stop it.
Did some chest and standing presses to improve my shoulder strength
Flat machine hammer press
20kg per side x12
15kgx?? 20 maybe
Did them just the press and when i got tired i did the jerk and press
Then i did 10 minutes bike and burned 106 kcals...was pressed for time....tommorow s rest and wednesday is back and bi's
Thanx for the advice guys! solid info to get from such important members on this board!
Update: sore as fuck.....tommorow is back and bi's...
The push presses did a real number on my delts and traps!! they felt really good!
Btw....soundtrack for these days is the new slipknot cd!
20 nov in NL concert! gonna be there for sure!
Had a good back and bi session today
Close grip pulldowns
T bar rows( not the one in a corner with the bar...the free weigth apparatus
Machine high rows( its a cable machine)
Dumbell curls(both arms same time)
8kgx10( reps is for each side) WU
14kgx10 per arm
Grabbed a 30kg EZ bar and did a set of 21
Then got the 40kg one and did two sets of 10
Good all around session
Tommorow is Shoulders and triceps and cardio
ton of volume m8, thats the way to go curls and rows looking solid, same with the pulldowns:)
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Did some shoulders, traps and tri's today
Seated military press
Single arm side raises
Bent over single arm raises for rear delts
Upright rows wide grip with olympic bar
Lying EZ bar extensions
30kgx8 and repped it out with close grip bench presses till it burned too much 2 sets
Straight bar pushdowns
Single arm dumbell extensions
12kgx6...by now my tri's are toast :)
So it was 12 sets for shoulders, 6 for traps and 9 for tri's
Then i did 20 minutes on the stationary bike at a heartrate of 160-165..tired as hell
Thanx for the support guys!
Had a leg workout yesterday
3 plates each side x12
4 plates x10
45kgx10 3 sets
Leg extensions. First time doing these in a plate loaded machine instead of a cable one
3 sets of 20kg each side...did each leg seperate...3 sets of 10 per leg
Stiff dumbell deads with huuuge stretch
3 sets of 14kgx12
That was that.
School starts today and this semesters schedule looks too be good enough to get at least 4 sessions in per week