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Max´s Log

Maxmonzter

Maxmonzter

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i´m back and with a new log, wanted to change cuz the other log didn´t make sense since i never got to 5%

been eating real clean past 2 weeks and using cell tech lulz but it sure works

but later i´ll be doing arms and shoulders
 
El Freako

El Freako

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Good luck with it Max.
 
Maxmonzter

Maxmonzter

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today i did shoulders,arms

db shoulder press:
-20kg 12 reps
-22kg 12 reps
-25kg 10 reps
-17kg 15 reps

db laterals strict:
-3 sets 10kg 12 reps

db rear laterals:
-3 sets 8kg 12 reps

db shrugs:
-30kg 12 reps
-32kg 12 reps
-35kg 12 reps

db curls:
-10kg 12 reps
-15kg 12 reps
-17kg 10 reps

db hammer curls:
-12kg 10 reps
-15kg 10 reps
-17kg 10 reps

high cable curls:
-3 sets

pushdowns:
-20kg 10 reps
-25kg 10 reps
-30kg 10 reps

lying e-z bar extension:
-25kg 10 reps
-+1,25kg plate 12 reps 2 sets of that

one arm db extension:
-3 sets with 12kg 10 reps

then a little jogging for 10 mins

that´s all for today, next session will be on monday but i might do a little jogging tomorrow
 
PrinceVegeta

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Solid session to start a new log max!
 
Natzo

Natzo

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keep working hard max! :thumbsup2:
 
D

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Good workout Ari
best of luck with ur new log, ill be keeping a close eye on it :2:
 
Maxmonzter

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today i did: power upper

incline db press:
-35kg 5 reps
-37kg 5 reps
-40kg 5 reps

bb rows: no straps
-90kg 5 reps
-100kg 5 reps
-110kg 5 reps

db shoulder press:
-25kg 5 reps
-27kg 5 reps
-30kg 5 reps

bb shrugs:
-120kg 5 reps
-120kg 5 reps
-125kg 5 reps
 
Natzo

Natzo

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hey great presses there bro!

keepit up!
 
Maxmonzter

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today i did: power lower

squats:
-100kg 5 reps
-110kg 5 reps
-120kg 5 reps

deadlift:
-140kg 5 reps
-150kg 5 reps
-160kg 5 reps
-170kg 2 reps, could have gotten more reps if i had straps wich i don´t use

standing calf raises:
-100kg 8 reps
-110kg 8 reps
-120kg 8 reps
-130kg 8 reps
-140kg 8 reps
-140kg 8 reps
 
pGhi

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nice squatting fellow ironfighter :2:
 

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raggamuffini

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Great squating and deadlifting! Keep it up :thumbsup2:
 
El Freako

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Max you're going to need to increase your volume a bit. 3x5 sets of squats won't get you very far. Try 5x5 or 6x5 with 80-90%
 
Natzo

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nice deads max!

keep up the hard work!
 
Maxmonzter

Maxmonzter

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yesterday i did: shoulders,arms

smith shoulder press:
-40kg 12 reps
-50kg 12 reps
-60kg 10 reps

standing laterals:
-10kg 12 reps
-10kg 12 reps
-12kg 10 reps

bent over rear laterals:
-8kg 12 reps
-10kg 12 reps
-12kg 10 reps

db shrugs:
-25kg 15 reps
-30kg 12 reps
-32kg 12 reps

db curls:
-15kg 12 reps
-17kg 10 reps
-20kg 8 reps

db hammer curls:
-12kg 12 reps
-15kg 12 reps
-17kg 10 reps

e-a bar 21´s with 10kg 3 sets
-pumped as hell after that!!!!!

pushdowns:
-25kg 10 reps
-30kg 10 reps
-35kg 10 reps

e-z bar lying extension:
-30kg 10 reps
-30kg 10 reps
-30kg 8 reps

one arm cable pushdown 3 sets 12

then i run for like 10 mins

today:legs
 
El Freako

El Freako

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You want to give us a program outline here Max?
 
Maxmonzter

Maxmonzter

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this isn´t a new one it´s the same

power upper
power lower
volume-shoulders,arms
volume-legs
volume-chest,back
 
Maxmonzter

Maxmonzter

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power-3 sets 5 reps
volume-8+sets 8-12 reps
 
El Freako

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Did you read my last comment about the lack of volume in the power phase?
 
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