Alex - Still dedicated

[PrinceVegeta]

Nice UB session there homie!

 

[alex]

prince,rocky and tunen thanks for stopping by and for the good words,much appreciated.

 

[alex]

You like that word huh?

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

pumptastic great word to prescribe an awesome session and quite funny also.rack deads are a great exercise you can feel the devastation although i am not used to it so i feel a little crippled afterwards.must be careful with that powerful exercise.i wasn't aware of that variation i got introduced to it from your log

 

[alex]

due to some lower back minor pain i had to let go for a few days.on friday i went for training at this lady's gym
http://www.getbig.com/boards/index.php?topic=181705.msg2550232
Very nice gym she has chosen the machines(hammer strength)her self.she helped us with training.her training philosophy is proper form/full range of motion
and the weight comes last.the sad part is that her gym is on the other side of town so that makes it impossible to train there in a regular basis,to bad because if
i had a person with her experience training me i would be on another level...

anyway back to my regular gym.
yesterdays upper body session
all numbers in kilograms

bench press
2x12@40
2x10@60
3x5@80
2x7@70

incline dumbbell flies
3x15@13kg dumbbell full range of motion proper form and not even the slightest momentum involved.

pull ups
4x6@bw

reverse grip lat cable pulldowns
3x15@40full range of motion proper form and not even the slightest momentum involved.

side laterals
3x10@9kg dumbbell drop to 7kg for 8 reps
1x8@9kg drop to 5kg for8 reps
swing and momentum got involved on these ones

incline ez bar skullcrusers
4x10@30kg full range of motion proper form and not even the slightest momentum involved.

reverse grip one arm cable triceps pushdown
3x10@10kg started with perfect form but i was tired so i little cheating went on

lower weights on this session but proper form,full range of motion along with the high reps on the isolation movements made me pumped and hard.nice session i will stick to that style for a while so my body can relax.Not everybody can go heavy all the time...

 

[PrinceVegeta]

Nice session there mate!!

 

[Rocky]

Credit for using the lwoer weight but focussing on what's important. Shame that other gym is so far away from you. Sounds like it would be beneficial to train there.

 

[alex]

thanks rocky.it actually felt really good,yes pity for the gym although i will go occasionally.i asked her to teach me proper squats/deadlifts and she said no prob.having a professional bber helping you is really motivational.she gets really pissed of with people that use weight they cant handle so no room for mistakes.

yesterdays lower body session
all numbers in killograms

walking barbell lounges
1x30something@plastic barbellwu
1x30something@15kg
2x30something@25kg

squats
1x15@40
2x12@50
2x10@60

walking barbell lounges
1x30something@20

leg extension
3x15@25

leg curls
3x15@45
1x15@40

standing calves on the smith machine
1x30@40
3x30@60

 

[Rocky]

2 lots of lunges! Nutter!

 

[alex]

2 lots of lunges! Nutter!

thanks for stopping by british bulldog.i dont understand what nutter means so i will take that as a compliment



fridays workout
chest,delts,triceps,biceps

side laterals
1x15@3kg dumbbell
1x12@5kg
3x10@7.5kg

bench press
1x12@40
3x8@60
2x8@50

incline chest press machine
3x10@20kg+the machine that i don't know exactly how much it weights
1x8@25

incline dumbbell flies
3x12@12.5kg

triceps extensions with a rope
3x12@15kg

standing barbell bicep curl
3x8@30kg

machine bicep curls with ez bar
2x10@32kg

this workout took place to the muscular lady's gym.everything was performed
with perfect form,full range of motion and no momentum.great workout

 

[alex]

back to my normal crappy gym
leg day
squats
1x15@40kg
2x12@50
2x10@60
2x8@70

walking barbell lounges
3x30something@25kg

quad extension
3x15@20kg

hamstring curls
4x15@45

calves on the smith machine
1x30@40
2x25@60
1x20@70

 

[Rocky]

Nutter = good thing!

Great sessions - lol at back at your crappy gym - but still got a good job done.

 

[alex]

upper body
all numbers in kilograms

bench press
2x15@40
2x10@60
3x6@80
1x6@70 drop 6@60 drop 6@50 drop 6@40 something like a dropset because it took around 20 seconds between

incline dumbbell flies
2x15@13kg dumbbell
1x15@10kg

cross over
2x15@20kg each side

pull ups
4x6@bw

rack deads
1x10@40
3x10@60

reverse grip cable lat pulldowns
3x15@45

side laterals
3x10@8
1x10@6
that muscular lady showed me how to do them with perfect form and no cheating so weight went down...

triceps cable pulldown
1x15@20
3x12@30
1x10@30 drop 10@20

 

[PrinceVegeta]

Awesome upperbody session there!

 

[Lionheart]

Great session Alex.Keep them coming

 

[alex]

cheers lionheart!you are looking thick mate...

leg day
squats
1x15@20
2x12@40
1x10@60
3x6@80
2x6@70

leg extension
3x15@25 controlled movement and pause at the bottom/top burned my quads.full range of motion no cheating/momentum is what makes every rep count.don't care about the weight on this one

lying leg curl
2x15@45
1x12@45
1x15@40 the same with the above although a little cheating went on due to the fact that i was tired

calves on the leg press machine
4x30@80

 

[Mikew]

You keep pumping out good workouts bro, keep it up!

P.s Say hi to the muscular lady from me will ya? : P

 

[alex]

^thanks mate.i will send her your regards although not everybody will find her attractive...in the previous page there is a link with some photos of her so you can see for your self

 

[Rocky]

Nice going. Again credit for focussing on form - it'll pay off no end as the weight goes up!

 

[alex]

^i want to do this thing for life so i must be careful.heavy training is what did dorian yates mr olympia but also finished his carrier early.i started training at a bodyweight of 52kg epitome of an ectomorph so my small fragile bones cant handle heavy training for a long period.

also i haven't tell you that i have english blood running in my veins.my mother is english,se was born and raised in halifax which is on the north.i have been once in england to meet my relatives in hull,york,ripen(sp?),bolton,its a nice country.I dont understand why the majority of english people that come here for vacations are some drunk retards that shout and puke all the time

whats up with english people and the alcohol?i went to amsterdam everybody was stoned(my self included)and the only drunk people i saw where english?

 

[alex]

wide grip lat pulldown
1x15@30
1x12@40
3x10@55

seated cable rows
1x12@45
2x10@55
1x8@55

dumbbell bench press.i prefer barbell but there wasn't any free at the time
1x15@10kg dumbbell
1x15@13
3x12@19

dips
4x10@bw

side laterals
3x10@8
2x10@5

standing barbel bicep curls
4x8@30 perfect form arms sticked to the body and the only part moving was my forearms.

21@20kg barbell.really slow pace-great pump