Hello

driger2 · Sep 14, 2010

Oh well here it goes my 2nd post in this forum, so i m starting a log here :thumbsup:

Been training for one year, i m 174 cm, 80kg atm picks soon :happy:

bicep:
Todays training: Bicep/Tricep
db Sitted curls 3x6 each arm 20kg (first one arm then the other)
db standing curls 3x6 each arm 17.5kg
localize seated curls (drop) 12-10-8 kg
standing barbell curls 3x12 10kg + bar
db forearm 3x12 17.5kg
standing barbel forearm 3x12 25kg + sitted barbel forearm

tricep:
bb press 8x60kg 8x60kg 5x70
cable tricep + inverted cable tricep 3x12
dips 3x8-10 bodyheight
over head extension (switch with bb crunshes)3x 8-10
rope tricep (drop)

30mins walking cardio

Storm · Sep 14, 2010

that looks like a huge amount of work for such small muscles as biceps and triceps, how's the rest of your program?

driger2 · Sep 16, 2010

Im in a 8 weeks hypertrofy fase, in this phase i like to add a bunch of exercises and reps.
I will try to keep this updated, here it goes some pics.

Sorry for the quality :|

driger2 · Sep 17, 2010

So, since i train in the same gym as Natzo, we did the same shoulders training so i will just copy hes post here =P

Shoulders:

Mp -40kg x 7 / 40kg x 6 / 40kg x 6 / 45kg x 6
flat bench db press - 12kg x 11 x drop / 10kg x 10x drop / 8kg x 10 x drop
seated mp - 40kg x 8 / 40kg x 7 / 40kg x 7 / 45kg x 6
db flye - 12kg x 10 x drop x drop / 12kg x 8 x drop x drop / 12kg x 8 x drop x drop
db rear delt - 10kg x 10 / 10kg x 10 / 10kg x 10
superset
bb front raise - 20kg x 10 / 20kg x 10 / 20kg x 10
rear delt machine - 35kg x 12 / 35kg x 12 / 40kg x 12

BB shrugs - 100kg x 10 / 100kg x 12 / 100kg x 12
Db shrugs - 35kg x 8 / 35kg x 10 / 35 kg x 10

Oh sh i t my shoulder hurt

Storm · Sep 17, 2010

natzo said:
Mp -55kg x 7 / 55kg x 7 / 55kg x 6 / 55kg x 6
flat bench db press - 22kg x 11 x drop / 22kg x 10x drop / 22kg x 10 x drop
seated mp - 60kg x 6 / 60kg x 7 / 60kg x 7 / 60kg x 7
db flye - 17kg x 10 x drop x drop / 17kg x 8 x drop x drop / 17kg x 8 x drop x drop
db rear delt - 15kg x 10 / 15kg x 10 / 15kg x 10
superset
bb front raise - 22kg x 10 / 22kg x 10 / 22kg x 10
rear delt machine - 50kg x 12 / 50kg x 12 / 50kg x 12

BB shrugs - 140kg x 10 / 140kg x 10 / 140kg x 12
Db shrugs - 47kg x 8 / 47kg x 10 / 47 kg x 10

dear, that's a coincidence

Natzo · Sep 17, 2010

lazy bastard..

good effort, keep it up.

driger2 · Sep 18, 2010

Friday training Legs, without natzo cause he skiped gym!!! xD

squat 100kg x 7 / 100 x 7 / 110 x 5 / drop 60kg x how many i can do
press 200kg x 12 / 220kg x 12 / 220 kg x 10
front squat 60kg x 7 / 60kg x 7 / 65kg x 6
superset
1 leg (leg extention) 12x 20kg / 10 x 25kg / 10x 25kg
walking lunges 10kg gym length (like 15 steps)
stiff bd 25kg x 10 / 25kg x 10 / 25kg x 10
calfs

PrinceVegeta · Sep 18, 2010

same gym as natzo! nice! solid work!

Natzo · Sep 18, 2010

PrinceVegeta said:
same gym as natzo! nice! solid work!

it is nice :gaygay:

Natzo · Sep 18, 2010

nice work there driger, even the viking power has a day off, i started strenght week too so we weren't able to train together.

MuscleMecca Crew

driger2 · Sep 20, 2010

Chest + bicep / Hypertrophy

b press 8x60kg / 8x 60kg / 5x70kg / 5x70kg
db incline press 8x25kg / 7x25kg / 6x25kg
db press 6x27.5kg / 6x27.5kg / 6x 27.5kg
db flys drop 12kg 10kg 8kg
dips superset pushups

Biceps:
Db seated curls 17.5kg x 8 / 17.5kg x 7 / 17.5 kg x 7
BB curl 10x 25kg / 8x 25kg / 8x 25kg
db hammer 17.5kg x 10 / 17.5kg x 10 / 17.5kg x 10
superset
bb hammer 10x22.5kg / 10x 22.5kg / 10x22.5kg
Db preacher curl drop 10x 10kg /5x 8kg
abs

Pickle · Sep 20, 2010

all portugese train the same? :O:O:O

i spose, all the aussies are on 5/3/1 lol

nice log bro, stay active!

Natzo · Sep 21, 2010

Pickle said:
all portugese train the same? :O:O:O

i spose, all the aussies are on 5/3/1 lol

nice log bro, stay active!

hahah.. lol no bro... you got JoaoT in here he trains at my gym and does 5/3/1

Driger asked to train with my template so I gave it to him.

Hello

driger2

Member

Storm

Strongripology priest

driger2

Member

driger2

Member

Storm

Strongripology priest

Natzo

Elvira turns me on

driger2

Member

PrinceVegeta

Mecca V.I.P.

Natzo

Elvira turns me on

Natzo

Elvira turns me on

MuscleMecca Crew

Mecca Staff

driger2

Member

Pickle

Team Winklaar

Natzo

Elvira turns me on

Similar threads