• musclemecca bodybuilding forums does not sell or endorse any bodybuilding gear, products or supplements.
    Musclemecca has no affiliation with advertisers; they simply purchase advertising space here. If you have questions go to their site and ask them directly.
    Advertisers are responsible for the content in their forums.
    DO NOT SELL ILLEGAL PRODUCTS ON OUR FORUM

It's time to Unleash The Beast...

serge

serge

Member
Member
Joined
Feb 19, 2009
Messages
24
Points
1
Hello!

I also just keep a log.
I train 4x a week.
Train together with Philosper from this board.

Monday: upper body
Tuesday: lower body
Thursday: upper body
Friday: lower body

Some stats:

1 rm
Bench Press: 120kg
Dead Lift: 180kg
Squat:?

Other stats:

192cm
88.5 kg (weighted in the gym)
Bf: 15% approximately.

Goal: August 1> 90kg @ 12%

A picture from me @ 85.5 kg @ 14.7% bf. oktober 2008.

2lc5mck-1.jpg
 
serge

serge

Member
Member
Joined
Feb 19, 2009
Messages
24
Points
1
Lowerbody from yesterday.

Deadlifts:
20x60kg
8x110kg
10x110kg
1x170kg
1x180kg

Squats ( light )
5x7x60kg

seated calf raises
3x12x40kg (squeezing!)

Leg extensions: 3x9x80kg

Staning calfraises
10x100kg
10x110kg
8x140kg

Lying leg curl.
3x9x40kg.
 
philosopher

philosopher

Mecca V.I.P.
VIP
Joined
Jul 12, 2006
Messages
3,002
Points
38
Great session there m8. Big deadlift PR yesterday with 180kg! imo you still had some fuel in the tank for a 190kg but we get that next time.

:xyxthumbs:
 
Skeptic

Skeptic

I am god.
VIP
Joined
Dec 23, 2007
Messages
7,459
Points
38
Thats some big weight you're pulling there on the deads mate! Great work
 
A

Achilles

Mecca V.I.P.
VIP
Joined
Sep 15, 2006
Messages
765
Points
18
Baby got back :D

Keep working hard man!
 
Samoan-Z

Samoan-Z

Mecca V.I.P.
VIP
Joined
Oct 5, 2008
Messages
3,137
Points
48
Wait you workout with Phil... Oh yea I expect big things.
Great work on making a log keep us updated bro. big Deads indeed.
 
serge

serge

Member
Member
Joined
Feb 19, 2009
Messages
24
Points
1
upperbody

benchpress
10x60kg
6x80kg
1x100kg
6x80kg
6x80kg

DB incline press
8x30kg
8x30kg
8x32kg

Chinups ( wide/semi wide and small grip)
5xbw
5xbw
5xbw +5kg
5xbw+5kg
5xbw
5xbw

Rows ( machine)
weight no idea.

some assistence work.
 
philosopher

philosopher

Mecca V.I.P.
VIP
Joined
Jul 12, 2006
Messages
3,002
Points
38
If you wouldnt be so stubborn and listen more to what I tell you than you would be benching 150kg by now ;)

Great session m8
 

MuscleMecca Crew

Mecca Staff
VBP

VBP

Well-known member
Member
Joined
Jan 27, 2007
Messages
179
Points
16
Nice deads mate. Keep on working hard :headbang:
 
PrinceVegeta

PrinceVegeta

Mecca V.I.P.
VIP
Joined
Apr 7, 2007
Messages
10,156
Points
38
Things look good here! wouldnt expect nothing less from Philo's training partner!

Doorknallen! JWZ!
 
serge

serge

Member
Member
Joined
Feb 19, 2009
Messages
24
Points
1
Next week we start with a new schedule. HST.

Mo/Wed/Frid.

Squat
Bench
Mp press
Deadlift
Dippen
Chinnen
Barbell Curl
Dumbell Curl
Tricep Rope ext.

Week 1 en 2. 15 reps x 2 sets.
Week 3 en 4. 10 reps x 2 sets.
Week 5 en 6. 5 reps x 2 sets.
 
philosopher

philosopher

Mecca V.I.P.
VIP
Joined
Jul 12, 2006
Messages
3,002
Points
38
Week 1 en 2. 15 reps x 2 sets.
Week 3 en 4. 10 reps x 2 sets.
Week 5 en 6. 5 reps x 2 sets.


Correction:

Week 1 en 2. 15 reps x 2 sets.
Week 3 en 4. 10 reps x 2 sets.
Week 5 en 6. 5 reps x 3 sets
Week 7 en 8. 2 reps x 3 forced reps x 3 sets

Btw en isnt a word in enlish ;)

And if I were you I would consider my A/B routine as well for maximal results
 
serge

serge

Member
Member
Joined
Feb 19, 2009
Messages
24
Points
1
Training 1
o93gph-1.jpg



Conditional really heavy.
 
PrinceVegeta

PrinceVegeta

Mecca V.I.P.
VIP
Joined
Apr 7, 2007
Messages
10,156
Points
38
Nice session man! why the nvt's?
 
PrinceVegeta

PrinceVegeta

Mecca V.I.P.
VIP
Joined
Apr 7, 2007
Messages
10,156
Points
38
i know what it means lolz, i meant why arent u doing the exercises!?

Kijk wat mn location is, Den Haag is the place to be!

nvt= niet van toepassing :)
 
serge

serge

Member
Member
Joined
Feb 19, 2009
Messages
24
Points
1
i know what it means lolz, i meant why arent u doing the exercises!?

Kijk wat mn location is, Den Haag is the place to be!

nvt= niet van toepassing :)

roflol

Ik heb ze er uit gegooid, daarbij was ik helemaal kapot na die 15x 100 kg deads.
Dus heb het bij 1 oef gelaten voor armen.
 
PrinceVegeta

PrinceVegeta

Mecca V.I.P.
VIP
Joined
Apr 7, 2007
Messages
10,156
Points
38
^^ oh ok its understandable, 15x100kg deads are :headbang:

Keep up the good work! ill keep checkin ur log out!

En zorg ervoor dat Philo ook zn best doet he!
 

Similar threads

MuscleSport TV
Replies
0
Views
101
MuscleSport TV
MuscleSport TV
MuscleSport TV
Replies
0
Views
459
MuscleSport TV
MuscleSport TV
Top