Alex - Still dedicated

[alex]

leg day
squats
1x12@40
1x8@60
5x8@70

leg extension
3x15@25

leg curls
4x15@45

standing calves on the smith machine
4x20@60kg super set with standing calves 30@bw

leg raises for lower abs
3x12

crunches
3x20-30

lower back extensions
3x15
____________

 

[alex]

upper body

bench press
1x12@40
1x10@60
1x10@80
2x3@100
1x4@90
1x7@80

dips
2x15@bw
1x12@bw

crossover
2x10@25 kg each side
1x12@20

pull ups
2x8@bw
1x6@bwfail

yates rows
2x15@40
2x12@40 lost the form on these,very tired so it turned in an arm exercise

skullcrushers superset with standing bicep curls with ez bar
3x10 for triceps 3x10 for biceps @30kg

hammer curls super set with tricep pushdown
2x10@ 10kg dumbbell drop to 6@7kg super set with pushdowns to failure...
veins where popping after that one and their size was twice from what they normally are.pumped big time

 

[alex]

leg day skipped due to laziness and a slight knee inch

bench press
1x12@40
1x10@60
1x8@80
2x3@100
1x4@90
1x7@80

cross over
3x15@20kg each side.dropped the weight but the form was on

chin ups
2x8@bw
1x6@bwfail

seated cable rows
3x12@50

clean and press
2x10@15
3x12@20 still working on this one

leg raises for lower abs
3x15

crunches
3x30

lower back extensions
3x15

 

[alex]

leg day

squats
1x12@40
1x10@60
2x5@80
2x6@70

leg extension
3x15@25

leg curls
4x15@45
1x15@40

standing calves on the smith machine
4x20@60kg

seated calves
3x20@40 super set with standing calves 30@bw

 

[alex]

squats
1x20@20
1x20@40
3x20@50
the weight was low but to do 20 quality reps intead of bouncing up and down is quite difficult.I will work on this one to be able to perform 20 good reps with a higher weight

leg press
2x15@90
1x20@90 gave everything i had on that one

leg extension
3x15@30

leg curls
3x15@55
1x12@55

standing calves on the smith machine
1x30@40
3@20@60

calves on the leg press machine
3x20@90 super set with standing calf raise(both legs)x30

 

[Rocky]

Good to see you logging again. Credit for keeping the form tight on the squats.

 

[alex]

bench press
1x12@40
1x12@60
1x11@80 fail

incline flyes
1x15@15
1x15@17

dips
1x21@bw fail

cross over
2x15@25
1x12@25 fail

pull up
1x10@bw
1x8@bw
1x7@bw fail

seated cable rows
1x12@60
1x11@60fail

reverse grip pull downs
1x15@55
1x12@50 fail

side laterals super set with front barbell rows
1x20@6kg dumbbell 1x15@15 barbell fail

skullcrushers superset bicep standing curls
3x12@30 3x12@30 may pimped a rep or two but i dont remember since all 3 sets gone to failure

lower back extensions
3x20@bw

 

[alex]

squats
1x20@40
1x20@60
2x12@60

static lounges
2x15@20

leg extension
3x15@25

leg curls
2x15@55
1x15@50
1x12@45fail

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

seated calves
3x20@40 superset standing calf raise(both legs)x30@bw

 

[PrinceVegeta]

good session!

 

[alex]

^thanks man.i am trying to get the best of it and stay healthy...dont want my joints crippled
at 40 years lod

 

[Rocky]

^Wise idea. Sessions look really good though.

 

[alex]

upper body started with back this time

pull ups
1x12@bw
1x10@bw
1x8@bw

yates rows
1x15@40
1x12@50

push ups 1x33@bw fail

incline dumbbell chest press.need to emphasize on the upper chest for a fuller look
1x15@13kg dumbbell
1x12@19kg dumbbell

dips
1x12@bw fail

cross over-kept my arms higher than i normally do to emphasize on the upper chest
1x15@25kg each side
1x12@ 25kg each side
1x8@25kg each side-fail

side laterals super set with standing front barbel raise
1x12@6kg dumbbell 1x10@15kg barbell
1x12@6kg dumbbell 1x8@15kg barbell
1x10@6kg dumbbell 1x7@15kg barbell fail

jump rope for about 15 minutes

walking barbel lounges
3x30something @20kg

 

[alex]

^Wise idea. Sessions look really good though.

thank bro!I really like the upper/lower body splits and they work very good for me.This season i made the most improvement's compared with previous seasons.that being said i owe you man because your article opened my eyes.if it wasnt for you i would still do 43523 exercises on chest and 34245 on biceps...Some guys on the gym where picking me for doing that split(it wasnt the classic chest,biceps-back triceps and so on)but after they saw me growing on that one they wanted to try it them selfs...guess what?they could barely do it and keep it at a respectable intensity level the hole workout...talking is cheap
pussies!

 

[Rocky]

^Glad to hear it's all working out. It's so easy to get caught in the trap of doing something that you're used to and thinking more is better but when you pare it down and focus on the moves that count and up the frequency it makes all the difference!

 

[alex]

upper body session

pull ups
1x12@bw
1x10@bw
1x8@bw

back row machine-lower back was tired so i skipped the bent over rows
1x15@50
1x12@55
1x12@60

bench press
1x15@40
1x12@60
1x8@80

push ups
1x30-fail

cross over
3x15@25kg each side

skullcrushers superset with standing bicep curls
1x12@30 -12@30
1x12@30 -10@30
1x10@30 -10@30



lower back extensions
3x15@bw
romanian chair 3x20
crunches 3x30

 

[ironheart]

great session alex

 

[Hypocrisy86]

nice session man, great work with push ups in the middle,
solid man!!

 

[alex]

thanks hypo and ironheart

leg day
squats-low weight but ass to the grass
1x15@40
1x15@50
3x12@50

static lounges
2x15@25

stiff leg deadlift
2x12@40

standing calves on the smith machine
1x25@40
3x20@60

romanian chair
4x20

lower back extensions
4x15

 

[alex]

upper body

chin ups
1x12@bw
1x8@bw
1x6@bw

push ups
1x41-fail
the extended push up set took away lots of my energy next time i will do them after the bench.

bench press
1x12@40
1x8@60
1x4@80

cross over-targeting the upper chest
3x15@25 that was freaking hard and the 3 last reps took significant effort

side laterals super set with barbell front raises
1x12@7kg dumbbell -1x10@15kg barbel
2x12@6kg dumbbell -2x8@15kg barbel

lying bench leg raises
3x20
romanian chair
3x20
lower back extensions
2x20
2x15

 

[alex]

leg day
squats
1x15@40
1x12@60
1x12@70
1x5@80
3x12@60 great squat session i was psyched and it paid off .

leg extension
1x15@25 no need to bother after lots of squating

lying leg curls
1x15@40
1x15@55
1x12@55
1x10@55fail

standing calves on the smith machine
1x25@40
4x20@60