German_Joe's log

[Clint]

good log and good sessions Joe, rows stand out more then anything and your bench is pretty good as well

 

[German_Joe]

Lower Body session January 18/07

Back squats
Warmup sets
1 x 15 x 45 lbs
1 x 15 x 135 lbs
Work sets
3 x 8 x 180 lbs

Deadlifts
4 x 10 x 135 lbs

legpress
3 x 12 x 360 lbs

leg curl
2 x 80 lbs

sitting calf raises
3 x 12 x 125 lbs

standing leg press calfraises
3 x 12 x 310 lbs

* took it easy this session leg still hurt from the cow incident
* havn't deadlifted in at least 2 months so im just going to slowly work my way back up.\

 

[Natureboypkr]

good luck bro and keep up the hard work

 

[Clint]

good solid workout dude, deads and squats on the same day is great work, then hitting hammies hard still and smashing those calves at the end with all that volume. great job Joe

 

[German_Joe]

Thanks alot for the comments, Ive been really busy lately and have been keeping track off my numbers mostly in the log book i carry with me. I have a bit more free time now so im gunna get ambitious with this e log and do some constant posting.

Ive been doing some looking into Dc training but don't think im ready to jump in just yet. Im going to incorperate fascia stretching however. Ive switched up my routine a bit since my last post and have made some modest gains out of it.

Here goes nothing, will try not to shit the bed this time around.

Monday A1
Tuesday B1
Wednesday OFF
Thursday A2
Friday B2
Saturday OFF
Sunday OFF

A1 Chest, shoulder and Tri's

BB benchpress 3 sets 6-8 reps
Incline db press 3 sets 8-10 reps

*** db fly fascia stretching

Smythe machine presses 3 sets 6-8 reps
db lateral raises 3 sets 10-12 reps
barbell shrugs 3 sets 8-10 reps

*** shoulder fascia stretching

close grip bench press 3 sets 8-10 reps

*** db extension fascia stretch


B1 Legs, Back and Bi's

BB back Squat 3 sets 6-8 reps
single leg legpress 3 sets 12-15 reps

*** leg fascia stretch

Leg curl 3 sets 8-10 reps

*** straight legged deadlift fascia stretch

BB row 3 sets 8-10 reps
Front Pulldowns 3 sets 8-10 reps

*** hanging fascia stretch

DB alt curls 3 sets 8-12

*** Bicep fascia stretch


A2 Chest, shoulder and Tri's
Db benchpress 3 sets 8-10 reps
Dips 3 sets 8-10 reps

*** db fly fascia stretching
Db presses 3 sets 8-10 reps
Upright rows 3 sets 8-12 reps
Db shrugs 2 sets 8-12 reps

*** shoulder fascia stretching
skull crushers 3 sets 10-12 reps

*** db extension fascia stretch


B2 Legs, Back and Bi's

front Squat 3 sets 8-10 reps
legpress 3 sets 8-12 reps

*** leg fascia stretch

Sldl 3 sets 8-12 reps

*** straight legged deadlift fascia stretch

DB row 3 sets 8-10 reps
Rack Chins 3 sets 8-10 reps

*** hanging fascia stretch

Preacher curls 3 sets 8-12

Bicep fascia stretch

Just making sure i give Credit where Credit is due, I borrowed Parts of Lines routine. It works really well for me so i thought I would give it a try.

 

[miamiracing]

Servus!

looks really really good! keep it up and u will get paid for that!

miamiracing

 

[Rocky]

Nice looking routine indeed, looking forward to your updates.

 

[Natureboypkr]

ditto

 

[German_Joe]

First of many

Chest
BB benchpress

set #1 135 lbs x 10
set #2 155 lbs x 6
set #3 180 lbs x 7
set #4 180 lbs x 6
set #5 180 lbs x 6

Incline db press

set #1 60 lbs x 10
set #2 60 lbs x 10
set #3 60 lbs x 8

*** db fly fascia stretching

Shoulders
Smythe machine presses

set #1 60 lbs x 10
set #2 115 lbs x 7
set #3 115 lbs x 7
set #4 115 lbs x 6

DB lateral raises 3

set #1 20 lbs x 15
set #2 20 lbs x 15
set #3 20 lbs x 12

DB Shrugs

set #1 80 lbs x 12
set #2 80 lbs x 12
set #3 80 lbs x 12

*** shoulder fascia stretching

Triceps
close grip bench press

set #1 135 lbs x 10
set #2 135 lbs x 10
set #3 135 lbs x 8

*** db extension fascia stretch

 

[Natureboypkr]

looks good, are you just starting fascia stretching

 

[German_Joe]

was doing it here and there before, but now im keeping up with it. I find the sissy squat stretch near impossible however

 

[German_Joe]

here are the stretchs im doing, i find the diagrams much more helpful then the descriptions

 

[Rocky]

Looks good buddy. Good to see you didn't feel the need to go overboard on tris having done all that pressing work beforehand! Nice one.

 

[German_Joe]

B1 Legs, Back and Bi's

BB back Squat

set #1 135 lbs x 10
set #2 155 lbs x 6
set #3 205 lbs x 4
set #4 205 lbs x 4
set #5 180 lbs x 8
set #6 180 lbs x 7

Single Leg legpress

set #1 170 lbs x 15
set #2 170 lbs x 15
set #3 170 lbs x 15

*** leg fascia stretch

Leg curl

set #1 40 lbs x 10
set #2 80 lbs x 10
set #3 80 lbs x 8

*** straight legged deadlift fascia stretch

BB row

set #1 135 lbs x 10
set #2 160 lbs x 9
set #3 160 lbs x 8
set #4 160 lbs x 8

Front Pulldowns (moderate grip)

set #1 90 lbs x 10
set #2 130 lbs x 8
set #3 130 lbs x 8
set #4 130 lbs x 8

*** hanging fascia stretch

Preacher Curl

set #1 75 lbs x 12
set #2 75 lbs x 8
set #3 75 lbs x 6

*** Bicep fascia stretch

 

[Rocky]

Nice job. Legs and back together in a session is hard going and you still put up some good numbers!

 

[Hypocrisy86]

nice amount of stretching in there
single leg presses are one hell of a workout
i was doing one legged leg presses for bout 8-10months
untill 3-4 weeks ago
i finally started doing both legged, so much eassier
but one legged fuckin rocks man, heavily get them quads blown

 

[German_Joe]

A2 Chest, shoulder and Tri's

Db benchpress

set #1 40bs x 12
set #2 60lbs x 10
set #3 60lbs x 9
set #4 60lbs x 8

Dips

set #1 me x 10
set #2 me x 12
set #3 me x 10


*** db fly fascia stretching

Db presses

set #1 30lbs x 10
set #2 55lbs x 8
set #3 55lbs x 8
set #4 55lbs x 7

Upright rows

set #1 15lbs x 15
set #2 35lbs x 15
set #3 45lbs x 12
set #4 45lbs x 12

BB shrugs

set #1 130lbs x 20
set #2 180lbs x 15
set #3 180lbs x 12

*** shoulder fascia stretching

RGBP

set #1 130lbs x 8
set #2 130lbs x 8

*** db extension fascia stretch

** A couple of firsts in this session, it's embarassing to say but i have never done flat db presses until today. Upright rows were also new to me so i just kept the weight low.

 

[Rocky]

Well you've done them now a lot of people don't get on with upright rows but personally I like them! Nice session again with good rep ranges.

 

[German_Joe]

Well you've done them now a lot of people don't get on with upright rows but personally I like them! Nice session again with good rep ranges.

I checked out the blacklisted exercises thread, and did upright rows like ben described. It worked good

 

[Hypocrisy86]

seems everyone on this forum owns me on db presses
everyone lol.
damn my shoulders..

those reps must give u a good pump man
keep it up