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Hanes Training Log

H

Hane

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Grettings!
I'll do my best to keep this log updated to the max and I also want you to keep in mind that this is the first log for me.

Stats
Weight: 72.2kg
Lenght: 184cm
Bodyfat: 7%
Muscle: 72%
Water: 69%
Age: 21


Upcomming workout: Shoulders, traps and abs.
 
Samoan-Z

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Great to offer stats, now I'll be awaiting your logs.
 
Lionheart

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Welcome to the log section buddy.Stay active.
 
PrinceVegeta

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Welcome to the log section
 
H

Hane

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Thanks guys!
Here's the workout:

Seated DB presses
  • 1 x 12 with 18kg
  • 1 x 8 with 22kg
  • 1 x 6 with 26kg
Front raises
  • 1 x 12 with 12kg
  • 1 x 8 with 14kg
  • 1 x 6 with 16kg
45 degree seated lateral raises
  • 1 x 12 with 6kg
  • 1 x 8 with 7kg
  • 1 x 6 with 9kg
Bent-over lateral raises
  • 1 x 12 with 6kg
  • 1 x 8 with 7kg
  • 1 x 6 with 8kg
Laying upright rows
  • 1 x 12 with 50kg
  • 1 x 8 with 65kg
  • 1 x 6 with 80kg
DB shrugs
  • 1 x 12 with 30kg
  • 1 x 8 with 35kg
Hanging leg raises
  • 1 x 15 with bodyweight
  • 1 x 15 with bodyweight
Crunches
  • 1 x 12 with 45kg
  • 1 x 8 with 60kg
Russian Twists
  • 1 x 12 with 4kg DBs
  • 1 x 8 with 5kg DBs
 
PrinceVegeta

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Strong shoulder session man! abs must have burned after those sets! keep it up! :headbang:
 
H

Hane

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Thanks man!
Yeah, those abs were trying to kick my ass :D

Btw, I never knew a log could pump up so much motivation, I just wanna progress!
 
Samoan-Z

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Dude aweome and loaded session looks great, man motivation is my thing i'll be here bro lets keep up the work and update us lol.
 
H

Hane

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Thanks alot!
I'll do my best to keep this baby rollin
 
H

Hane

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4th of February -09
Chest and triceps

Warmup contained 10 min cycling and two warmup sets for each bodypart.
Tomorrow I'll be resting.

Flat bench press


  • [*]1 x 12 with 50kg
    [*]1 x 8 with 60kg
    [*]1 x 6 with 70kg
Incline DB press

  • [*]1 x 12 with19kg
    [*]1 x 8 with 22kg
    [*]1 x 6 with 26kg
Decline DB press

  • 1 x 12 with 19.5kg
  • 1 x 8 with 24kg
  • 1 x 6 with 30kg
DB flyes

  • 1 x 12 with 15kg
  • 1 x 8 with 20kg
  • 1 x 6 with 25kg
Cable crossover

  • 1 x 12 with 25kg
  • 1 x 8 with 30kg
  • 1 x 6(5) with 40kg - Failure at 5th
Pushdowns

  • 1 x 12 with 55kg
  • 1 x 8 with 65kg
  • 1 x 6(5) with 80kg - Failure at 5th
Overhead rope extensions

  • 1 x 12 with 35kg
  • 1 x 8 with 50kg
  • 1 x 6 with 60kg
Skullcrushers [Ez-bar]

  • 1 x 12 with 10kg
  • 1 x 8 with 15kg
  • 1 x 6 with 22.5kg
 

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Papa G

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Nice session bro! I bet those cable crossovers were pure pain.. keep it up man!!
 
El Freako

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Hey mate, I admire your enthusiasm but your workouts are looking a bit excessive here. You're pumping out 17 sets for shoulders and 15 sets for chest and doing a lot of unrequired exercises. Also its not a good idea to do shoulders the day before chest because your shoulders play an important part in pressing movements and you will be overtraining them.

On your shoulder day you can lose the front raises and upright rows. On chest day you don't need to press at every angle and you definitely don't need to do both flyes and crossovers in the same workout.
 
H

Hane

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Papa G - Yeah that last set on Cable CC was indeed hard ass :D

El Freako - Thanks alot for that information, I'll keep that in mind and see what I can change. I appreciate any advice that's given :)
I'll do my best to give you a different session next week!

Edit:
Cant really know why but me and my buddy played around today hence the double cable.
Anyway as I sayed, next week I'll bring you something else :)
But for now I'll see you in two days at the log.
 
Samoan-Z

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Good work but i'd agree with Freako on this that a bout of shoulder overkill.
 
H

Hane

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Thanks man.
After using my mind I understand what makes it overkill! Next week new session!
 
H

Hane

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6th of february
Back and biceps
Total workout: 50 min
Warmup: 10 min cycling

Chins

1 x 10 BW
1 x 10 BW

Pulldowns
1 x 12 50kg
1 x 8 60kg
1 x 6(5) 75kg - Lost grip at 5th - New PB

Seated cable rows
1 x 12 55kg
1 x 8 65kg
1 x 6 75kg

One-arm dumbbell rows
1 x 10 24kg
1 x 8 30kg
1 x 6 32.5kg

Deadlifts

1 x 12 60kg
1 x 8 90kg
1 x 5 110kg - Lost grip at 5th

------------------------

DB curls
1 x 12 12kg
1 x 8 14kg
1 x 6 16kg

Preacher curls [Z-bar]
1 x 12 15kg
1 x 8 20kg
1 x 6 25kg

Forearms - Superset
3 x 12 17.5kg
3 x 12 7.5kg

------------------------
Aim for next week: Raising the curls!
Question: Is there any exercise in the back workout that's overlaping the other?
 
Papa G

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Hane nice session, I think it looks fine! In my session I would do the one arm rows before the seated rows and I would go as heavy as I can. That is a great lift that can really help you build some great mass and strength. Have you used straps before? My grip use to set me back on my back workouts a lot, but since I've started using them I can really hit it hard. Get some, they r not very expensive but they work wonders!

Keep it strong!! :headbang:
 
H

Hane

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Thanks alot guys, this makes me feel on the right side of the track!
Yes I've used straps before but I've had some problems mastering them. Thou this time I forgot them in my gym bag in the lockeroom :(

I'll see what I can do next week with them on :headbang:
 
PrinceVegeta

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Straps wil help u with the grip big time and i know with them on u will knock new pb's no sweat! :thumbsup2:
 

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