Alex - Still dedicated

[PrinceVegeta]

Nice upper body session there!

 

[Rocky]

You sure do a lot of sets on the main exercises. Good weight too.

 

[alex]

saturdays leg session

squat
2x10 @40 wu
1x10 @60 wu
1x6 @80
1x5 @90
1x3 @100 couldn't handle that weight well...
4x5 @90 very good form and great felling on my legs,very pleased with those.
1x5 @80
1x10 @70burn!!!

walking barbell lounges
4x30something @30-all to failure

standing calves on the smith machine
1x30 @ 60
3x20 @80
1 dropset 20@90-20@80-20@70teh fail...

 

[ironheart]

nice leg session bro, keep it up

 

[PrinceVegeta]

Nice session dude!! thats a good way to get branch warrenish quads!

 

[alex]

rocky,prince and ironheart thank for stopping by

yesterdays session
all number in kilograms
bench press
1x10 @40
1x10 @60
4x6 @80
2x6 @70

dips
2x15 @bw
2x10 @bw

crossover
3x12 @25kg each side

side laterals
10@10kgdumbell dropset 10@8 x4sets.king of the swing...

ez bar incline skullcrushers
4x10 @30kg

the gym was packed with people and i was quite tired from work but managed to do a decent workout

 

[alex]

Nice session dude!! thats a good way to get branch warrenish quads!

i really like training legs mate.legs=strength also most people in my gym only work their upper body so in order to be different from those douchy disco boys
i hit them really hard.in the evening its another squat party.stay tuned

 

[PrinceVegeta]

That is so true....u see so many beach bodies nowadays that is really uncommon to see real legs! good job mate!!legs rule...my next workout will also be a complete leg demolition!!

 

[alex]

yesterdays leg day
all numbers in kilograms

squat party
1x10 @40 wu
1x10 @60 wu
1x6 @80
1x5 @90
4x3 @100
1x1 @110 pb the form could be better and could go a little deeper.conclusion-i wont try this one again soon,i will go until 100 for reps
1x2 @100
2x5 @90
2x6 @80-very good form on this one and due to the fact that i was exhausted
they felt really nice

goodmornings
1x8 @40
3x8 @50

stiff leg deadlifts
4x6 @40 light weight but i haven't tried this many times so i thought i should
be careful

calves on leg press machine
2x30 @90 this was very light.Normally this is my second calf exercise but there was a bunch of hippies on the smith machine talking and doing ferocious bench press with 30kg...
2x20 @120
1x15 @130

 

[Lionheart]

Lots of work there buddy.Keep it up

 

[PrinceVegeta]

Awesome session mate! leg demolition!

 

[alex]

yesterday pumptastic upper body session.

bench press
1x30 @20 dont know if i should bother doing so light warm up sets.
1x10 @40
1x10 @60
1x6 @80
3x5 @90
2x5 @80
1x6 @70

pull ups
3x6 @bw
1x5 @bw fail

reverse grip lat pulldowns
1x10 @65
1x10 @60
1x10 @55
1x10 @50

rack deads
1x8 @40
1x8 @60
1x6 @80
3x5 @100 pb i have never in my life felt so pumped and hard,my forearms where like concrete.awesome!!!!!!!!

preacher curls with the ez bar
2x6 @40
dropset 1x6@40-1x8@30-1x15@20

barbell standing 21 @25
reverse grip curls 1x12 @25

 

[PrinceVegeta]

Awesome upper body workout! should've inlcuded some dumbell presses for shoulders!

 

[alex]

heavy benching and rack deads work the delts too.so i skipped them in that session.thxs for stopping by man.

 

[PrinceVegeta]

no prob!!i see what you mean!

 

[Tunen]

yesterday pumptastic upper body session.

You like that word huh?

Good to see you like the rack-deads as well mate One of my favorites also

 

[Rocky]

Excellent session. Massive bench sets and to hit up a huge PB on rack deads at the END of a session! Good stuff buddy.

 

[alex]

i was really busy this last days didn't have time to post my sessions.
saturdays leg session.
although i was psyched from previous workout the moment i started squating i realized that i should stay home and take some rest.full time job and hard training may be exhausting some times.also i got a little carried away with the rack deads lower back isn't as excited as i...should stay in the 80-90kg range which i have good form and move my up in a more progressive way...
all numbers in kilograms

squat
1x10 @20 wu
2x10 @40 wu
2x8 @60 wu
2x6 @80
2x5 @90
1x4 @90
2x6 @80

leg press
1x12 @100
1x15 @100-lame.Waisted my time on that crappy machine...

leg extension
1x12 @25
2x12 @35

seated leg curls
1x10 @65
2x8 @70

walking lounges
3x30something @25kg fail
1x20something @25kg fail

no calves workout felt really tired so i left the building

 

[PrinceVegeta]

Good session despite not being 100%!! rest up a bit and hit it hard homie!

 

[alex]

yesterdays session
upper body session
all numbers in kilograms

bench press
2x10 @40
2x6 @60
2x6 @80
2x5 @90
2x2 @100
1x4 @90
1x5 @80

incline dumbell flies
1x12 @15kg dumbbell
3x10 @15

push ups
30+10sissy lead to failure.pumptastic indeed

side laterals
3x10@10kg dumbbell drop 8@7kg dumbbell
2x10 @ 8kg dumbbell

pull ups
3x6 @ bw
1x5 @ bw fail

barbell rows.I wanted to do reverse grip cable pulldowns because my lower back isnt at its best but there was a bunch of espresso predators on them so i let it go.
1x8 @60
1x12 @50
1x15 @40 light and worthless

incline ez bar skull crushers
3x12 @30
1x10 @30 this weight has become quite light i will use heavier next time

parallel bench triceps dips
1x20