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J.L.N. Training Log!

J

J.L.N.

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WELCOME

Here are a few facts:
Age: 17
Weight: ~78 kg.
Height: 174 cm.
1RM:
- Benchpress: 112,5 kg.
- Squat: I got a injury in my groin, therefor no 1RM here.
- Deadlift: 170 kg.

I'm 99% pure bodybuilder!

I made this log, to get into the american's way of training. I'm from Denmark myself, so this will be very exciting!

May the weights be heavy, and the workout PAINFULL! :deadhorse:
 
tim290280

tim290280

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:welcome:

Train hard and smart (pain isn't necessarily part of this).
 
philosopher

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Welcome in the log section! Keep us updated!
 
PrinceVegeta

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Welcome to the logs!
 
J

J.L.N.

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Thanks both of you! There will be an update later, when the workout's done. :)
 
J

J.L.N.

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Front squat:
10 x 50
6 x 75
6 x 75
6 x 75
6 x 75
6 x 75
6 x 75

A lot of DL technique, not worth writing about.

A1) Leg extensions:
6 x Niveau 14
6 x Niveau 14
6 x Niveau 14
6 x Niveau 14
6 x Niveau 14
6 x Niveau 14

A2) Leg curls:
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15

Bent-over rows:
6 x 87,5
6 x 87,5
6 x 87,5
6 x 87,5

Pulldowns: (WG OH)
6 x 75
6 x 75
6 x 75
6 x 75

B1) Facepulls:
6 x 40
6 x 40
6 x 40
6 x 40
6 x 40
6 x 40

B2) Close-grip cable curls:
6 x 60
6 x 60
6 x 65
6 x 65
6 x 65
6 x 60

Everything is kgs, but cable curls.
 
PrinceVegeta

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Huge workout man, i guess u love volume :), keep it up man
 
J

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PrinceVegeta

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back looks big man, keep it up!
 

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Tonka

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Volume high very intense work outs you got there! Your back is wide and thick. Must be working for you, good work!
 
J

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Volume high very intense work outs you got there! Your back is wide and thick. Must be working for you, good work!

Thank you! :) Yeah, something must be working there, huh'? :turborun:
 
J

J.L.N.

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Benchpress:
10 x 50
15 x 60
6 x 90
6 x 90
6 x 90
6 x 90
6 x 87,5
6 x 87,5

Incline benchpress:
6 x 70
6 x 70
6 x 70
6 x 70

A1) Military press:
5 x 52,5
5 x 57,5
5 x 57,5 - PR!
5 x 55

A2) Standing lateral raises:
10 x 9
10 x 9
10 x 9
10 x 9

Seated lateral raises:

10 x 11 - PR!
10 x 11 - PR!
10 x 11 - PR!
10 x 11 - PR!
Lol.

Seated pitcher lateral raises:
10 x 7
10 x 7
10 x 7
10 x 7

Warm-up:
Pushdowns: 2 set x 25 reps


Frenchpress:
6 x 40
6 x 42,5
6 x 42,5
6 x 42,5
6 x 42,5
6 x 42,5
Burning triceps!

Pushdowns: (drop-sets)
6 x 65 >> 6 x 55 >> 6 x 45
6 x 70 >> 6 x 60 >> 6 x 50
6 x 75 >> 6 x 65 >> 6 x 55
6 x 80 >> 6 x 70 >> 6 x 60
OMG! EVIL pump!

Note: Everything is in kg's, except from the pushdowns!
 
J

J.L.N.

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Front squat: ATTG!
6 x 70
6 x 75
6 x 75
6 x 75
6 x 75
6 x 75
Very nice form today! 4th set was paused in bottom at every rep.

Romanian deadlift:
8 x 75
6 x 100
6 x 110
6 x 110
6 x 110
6 x 110
6 x 110
I really like RDL!!

A1) Leg extensions:
6 x Niveau 14
6 x Niveau 14
6 x Niveau 14
6 x Niveau 14

A2) Leg curls:
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15

Bent-over rows:
6 x 85
6 x 90
6 x 90
6 x 90

Chin-ups:
6 x BW
6 x BW +5 kg.
6 x BW +5 kg.
6 x BW +5 kg.
6 x BW +5 kg.
6 x BW +5 kg.

B1) Facepulls:
6 x 42,5
6 x 42,5
6 x 42,5
6 x 42,5
6 x 42,5
6 x 42,5

B2) Close-grip cable barbell curls:
6 x 65
6 x 65
6 x 65
6 x 65
6 x 65
6 x 65

C1) Hammer curls:
6 x 16
6 x 16
6 x 16
6 x 16
Slow eccentric phase.

C2) Decline crunches:
6
6
6
6
 
J

J.L.N.

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Front squat:
3 x 70
3 x 70
3 x 80
3 x 80
3 x 80
3 x 80
3 x 80
3 x 80

Benchpress:
3 x 97,5 - Oops, 10 kilos more than what it should have been. lol
5 x 87,5
5 x 87,5
5 x 87,5
5 x 87,5
5 x 87,5

Front squat:
3 x 75
3 x 75
3 x 75
3 x 75
3 x 75

Incline benchpress:
3 x 72,5
3 x 72,5
3 x 72,5
3 x 72,5
3 x 72,5
Very light.

Dips: focus on very slow ecc. phase.
6 x +5
6 x +5
6 x +5
6 x +5
6 x +5

Note: Everything is in kilos.
 
PrinceVegeta

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Awesome ass sessions man, great volume and heavy weights!
 
J

J.L.N.

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Awesome ass sessions man, great volume and heavy weights!

Thanks man :) I'm currently doing my strength block, so the reps is not over 6 in the "big" exercises.
 
PrinceVegeta

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Oh ok, do you have an article of your training? it's a program or did you create it?
 
J

J.L.N.

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Prince >> It's a program that i got from a guy on the danish webside www.bodybuilding.dk, so no, I don't have an article, sorry :)

Deadlift:
5 x 135
5 x 135
5 x 135
5 x 135
5 x 130 - simply too hard. I've just had a week off from workout, so I think I just gotta get started again.

Pushpress, DE:
3 x 52,5
3 x 52,5
3 x 52,5
3 x 52,5
3 x 52,5
3 x 52,5
3 x 52,5
3 x 52,5
Easy, but with short break's and high intensity, it's good!

Standing lateral raises:
8 x 9
8 x 9
8 x 9
8 x 9

Standing bent-over lateral raises:
8 x 9
8 x 9
8 x 9
8 x 9

Pull-ups: (WG OH)
6 x BW
4 x BW > 2 x BW
6 x BW
6 x BW
I've gotten so weak in this..

A1) Leg curls:
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15
6 x Niveau 15

A2) Seated calf raises:
8 x 127
8 x 127
8 x 127
8 x 127

Note: Everything is in kilos!
 

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