No squats...? for the rest nice session m8
thursday the 1st of november i did chest and triceps
-1 warmup set with 16kg
-3 sets of 22kgx12
Incline barbell press
-20kgx7+3 dumbell press
Can't remember the wieghts right now.....did them heavy enough to only get 8 on 3 sets
Close grip bench press
First time doing these....damn their good!sore bitch today:)
Superset overheadpushdowns+machine dips
3 sets 60kg+110pounds on dip
And did halve a hour cardio!
I have started to lose some weight while not feeling a energy dip or anything!
So everything is going as wanted and i am very pleased with my progress so far!
Pls comment if u see some mistakes in my training or u wanna give sound advice on how i can better myself and my training!!
Friday will be back and bi day!I may go to see a new gym and if that is the case expect to see big numbers on dumbell rows because at the gym i am currently traning at the dumbell go to 22kg....january i will be moving back to my old gym(kneets gym for u dutch people........im sure u heard of it:))im tired of doing almost everything with a bar and want to incorporate mor dumbells in my workout!
today 2nd November i did back and biceps......here go's
-80kgx3...rest pause.....x3...rest pause...x2.....PB....finally starting to get out the 70kg zone!!
-22kgx12 each arm(3 sets)Just to kill the lats after the bb rows!felt it goood!:):)
Close grip pulldowns
-130 poundsx8 with really good squeeze and extensions....really concentrated on them(3 sets)
-4 sets of 20kgx15-18 reps(really felt good the crazy burn and pump)close grip
EZ bar curls
-3 sets of 30kgx8-10
Concentration curls arnold style
-7kgx12 each arm
-9kgx10 each arm
Well that was about it.One of the better back workouts i have had in a while!But because of this mi biceps were almost dead by the time i wanted to train them!
Tommorow is shoulders traps and cardio day!
today 3rd of november was shoulders,traps and cardio!
Front bb press
-70kgx3...my gf spotted me....heavy shit!
One arm side laterals
Bent over raises
-2 sets of 12kgx10
-2 sets of 14kgx8
-2 sets of 100kgx8
Wide grip upright rows supersetted with standing barbell presses
- sets of 40kgx6+40kgx6
And did halve hour cardio!!
Very pleased with this session.Like most of u know and stated in my first post i have some trouble with my left shoulder.So for me to have a good shoulder session without any pain is a big plus!!
Tommorow is Legs and abs day!whoooohhhoooo!!!!SQUAT BABY!!!
Was planning on hittin legs today but i woke up with a stiff lower back of walkiing the whole day with shopping bags while my gf wasted my money:(:(
So i did chest a a gym where a friend of my trains!Pretty decent gym...nice weights and machines..just trying to squeeze to many things in a cramp space....if ur doing inclinse presses there is a guy not even a foot next to u doing cable rows....too close for comfort!
-90kgx4....drop set to 60 kgx4
-70kgx6....drop set to 50kgx5
-3 sets of 25kgx12-15(did them because he wanted to do them)
Machine seated press(machine:hammer look a like plate loaded)
-15kg plate each sidex15
Incline dumbell presses
-26kgx3...drop set 20kgx4
Standing tricep extensions(ez bar)
-25kgx8.....drop set 20kgx6
Close grip bench press
-3 sets of 50kgx10-8
-3/4 stack there(small stack,like half the normal stack,could barely see the wieght on it)x12
-2 sets of whole stackx6....drop set 1/2 stackx6
That was it and was feeling pretty pumped!!good session all around!!bought a protei shake and got the fuck out!c yall tommorow for a leg session!holla!