Xiva - Strength block!

[Xiva]

fuck the summer!! train hard and kep bulking man!!

I'm not gonna cut more than 4 week, i'll be back bulking soon. I'm not gonna go low BF, just loose abit right now. So it didn't take that long.

10/04/2010

At work friday, i had to lift som heavy-stuff which resulted in me fucking up my lower back. I hope it rest out and get well fast.
Warmup
Mobility

Deadlift

1x6 @ 75kg
1x6 @ 85kg
1x6 @ 95kg
1x6 @ 105kg
1x6 @ 115kg
1x4 @ 125kg
- Then the pain arrived.

Front squat

Skipped due the my lower-back pain.

Seated CG rows

6x10 @ "14"

Ez-bar fat grip curl

5x10 @ 30kg + barbell

Note: Quick round, to bad with my lower back .

 

[jonathan]

still nice deadlift. Sometimes your back hurts, you are training so hard and lifting heavy stuff. It is normal. Just rest up a little bit and back it up with some goodmornings and hypers and you'll be fine imo. Thumbs up

 

[_ROBERTiNHO_]

Good numbers Xiva!
Hope it's just some pain, cause injuries are both feet in the ass.

 

[Xiva]

12/04/2010

Bench press - Pause at chest.

1x5 @ 45kg
2x4 @ 55kg
2x3 @ 65kg
5x3 @ 67,5kg

CG bench press - Pause at chest

1x6 @ 45kg
2x6 @ 55kg
4x6 @ 60kg

Flat DB flies

5x10 @ 10kg

Pulldowns

3x12 @ "12"

DB hammer curls

3x10 @ 20kg PR!
- Swole forearm incoming!

Note: good round

back is getting a break..

 

[PrinceVegeta]

Solid sessions dude, give the lowerback a break!

 

[ironheart]

good session xiva. good pressing. i love hammer curls, sweet pump.

 

[Xiva]

Thanks guys

I agree Iron!


14/04/10

Db inc press

1x8 @ 20kg
1x8 @ 22,5kg
5x9 @ 25kg PR!

DB seated shoulder press

1x8 @ 20kg
4x10 @ 22,5kg

Walking BB lunges

3x10x2 @ 52,5kg

Dumbell bent over rows

3x15 @ 12,5kg

Lateral raise

3x15 @ 12,5kg

Note: Hurtig omgang.

 

[PrinceVegeta]

Strong incline dumbell presses man!

 

[Xiva]

Not really prins But thanks.

15/04/10

Warmup
10x Mobility drills

Bench press - Pause @ chest

1x7 @ 47,5kg
1x6 @ 50kg
1x5 @ 55kg
1x4 @ 60kg
2x3 @ 65kg
2x2 @ 70kg
2x3 @ 65kg
1x4 @ 60kg
1x6 @ 55kg
1x8 @ 50kg
1x10 @ 47,5kg

Inc DB press

1x10 @ 20kg
4x11 @ 22,5kg

Inc DB flies

5x10 @ 10kg

French press

5x10 @ 32,5kg

Seated cable rows - Pause in bottom.

4x10 @ "14"

Lying leg curl

4x10 @ 40kg

Barbell curls - Non strict

3x8 @ 47,5kg

DB seated lateral raise

2x15 @ 10kg

Note: What a fucking crazy round!.

 

[Xiva]

17/04/2010

Squat

1x5 @ 65
2x4 @ 77,5
2x3 @ 90
5x2 @ 102,5

Bench press - Pause @ Chest

1x5 @ 47,5kg
1x4 @ 55kg
2x3 @ 65kg
2x2 @ 75kg
4x2 @ 72,5kg

Flat DB flies

5x10 @ 10kg

Dips

5x10 @ BW+5kg

Box Squat

First time, so i went easy on it.

1x5 @ 60kg
1x4 @ 90kg
4x3 @ 95kg

Backraise

3x10 @ 30kg

Chest supported DB rows

3x15 @ 25kg

Facepulls

4x15 @ "7" PR!

Tricep pushdown

4x12 @ "6"

Long round!

 

[PrinceVegeta]

Strong squats man, big session!!

 

[_ROBERTiNHO_]

Getting stronger and stronger. Keep pushing buddy!

 

[Sentinel]

Nice work. Good job on including facepulls in your routine. Thats the first step towards healthy shoulders!!!

 

[El Freako]

Hope you enjoy the boxies Xiva.

 

[Xiva]

Thanks peps.

Anuj -> Yep, i gotta keep my sholder healthy

Freako -> Boxies will hopefully, help my glute activation.

19/04/04

Deadlift

1x4 @ 77,5kg
2x4 @ 95kg
4x4 @ 108,5kg

Bench press - Pause @ Chest

1x5 @ 47,5kg
2x5 @ 55kg
5x4 @ 65kg
- Easy

Deadlift

1x4 @ 77,5kg
1x4 @ 95kg
2x3 @ 108,5kg
5x3 @ 116kg

Walking BB lunges

3x10x2 @ 52,5kg

Seated CG Hammer Rows

4x9 @ "15" PR!

Ez-bar curl - Strict

3x12 @ 27,5kg + barbell

Plate loaded front squat

3x10 @ 15kg

 

[_ROBERTiNHO_]

Interesting session! Are you using some sheiko principles (split deads)?

 

[PrinceVegeta]

Good work on the deads!

 

[Xiva]

Interesting session! Are you using some sheiko principles (split deads)?

You're right Rob! I'm back at my modified version of sheiko. It gave me amazing results last time, now i'm gonna give it a shot, and exactly like last time. I love it!

Prince -> Thanks champ!

21/04/10

Warmup

10xMobility drills

Squat

1x4 @ 65kg
1x4 @ 77,5kg
2x3 @ 90kg
6x3 @ 95kg

Bench press - Pause @ Chest

1x6 @ 50kg
1x5 @ 55kg
1x4 @ 65kg
2x3 @ 70kg
2x2 @ 73,5kg
1x4 @ 70kg
1x5 @ 65kg
1x6 @ 55kg
1x7 @ 50kg


Incline DB flies

5x10 @ 10kg

Straight-bar tricep pushdown

5x10 @ "6"

Box squat

1x3 @ 75kg
1x3 @ 85kg
4x2 @ 97,5kg

Backraise

4x10 @ 32,5kg

DB Lateral raise

4x15 @ 12,5kg

Abs

1x?? @ 60kg

 

[Xiva]

23/04/10

Overall round today, the energi was in top.

Squat

1x5 @ 65kg
2x4 @ 77,5kg
2x3 @ 90kg
5x3 @ 102,5kg

Overall a pretty good intensity as well as power. I still need to keep my chest high and dont do GM squats. But hey, it was a solid round of squat. Volume PR in fact

Bench press - Pause @ Chest

1x5 @ 50kg
1x4 @ 55kg
2x3 @ 65kg
5x3 @ 73,5kg

Acctually i think it was allright, i tended to do abit of airfucking today, but not that bad, overall. I belive me bench is getting better, even tho i still lack power in bottom...

Incline DB flies

5x10 @ 10kg

Straight bar Pushdown

5x10 @ "6"

Box Squat

1x5 @ 65kg
1x5 @ 75kg
5x5 @ 90kg

Haven't done this exercise much before, but my pressing pattern is kind a wrong, some times i have to bend over abit to press -> I'm sitting to much back, working on.

Wide Hammer grip Pulldowns

3x10 @ "12"

DB hammer curls

3x12 @ 20kg

 

[Xiva]

This week's cardio

Monday
- 16km cykling

Tuesday
- 16km Bike
- 25min walk

Wendesday
- 10km bike

Thursday
- 10km bike

Friday
- 10km bike
- 20 min PW

Sataurday
- 10km bike
- 20 min, walk

Sunday
- 10km bike