pGhi`s workout..

[h0ke]

^^Remember that Im over 10cm taller than u And I dont wanna do big weights because u would look like a pussy if I'd do such a big weights :carduindisguise

 

[pGhi]

^^^ u should start using roids so we could be equal? jk....































































it rly wasnt a joke.

 

[h0ke]

U made me cry, thanks for that u evil Are u happy now?! :crymeariver:

 

[pGhi]

friends sister?

 

[El Freako]

Great tri work pGhi! Those CGs are nice and heavy.

 

[Samoan-Z]

Updates! Didn't get caught under a heavy leg press did you.

 

[pGhi]

Sup fellas!!

I am back even strongah...wait a sec.. damn no I am not.

So we have been doing push/pull split for the past two months.

Routine :

Monday :
Squat 4x6-12
BB Bench Press 3x4-12
Close Grip Bench Press 3x6-12
DB shoulder press 3x6-12
ABS in some form.

Tuesday
SLDL 4x4-12
Pullups 3x5-10
DB curl 3x5-12
DB Shrug 2x5-12
Seated Calf press. 2x5-12

Thursday
Leg Extension 3x6-20
Incline DB press 3x4-12
Machine shoulder press 3x6-12
Weighed Dips 3x4-12
Abs in some form

Friday
Leg Curl 3x6-12
DB Row 3x6-12
Smith shrug 2x5-12
EZ bar curl 3x6-12
Calves in some form


Now weighing somewhere around 75kgs (still visible abs).
Ill get some pics taken while my "bulk". I just checked this log from beginning to end and eventhou I think that my weight is not coming up or some shit like that.. Its awesome to see the results from this log.

So I try to keep you updated!

Thanks already!

 

[PrinceVegeta]

Thats the spirit! get back full swing into it pekka!

 

[Samoan-Z]

There is no try to keep us updated you will keep up updated.

 

[Daniel Andersson]

A UPDATE!

Looking good pGhi!

 

[Samoan-Z]

Where's the updates man... we are all waiting come on don't disappoint us.

 

[pGhi]

I didnt do any workouts @ thursday and friday because I had exam week but Ill train tomorrow if Im not sick. My whole family is sick so I hope I didnt caught it from them.

 

[PrinceVegeta]

^^ train hard or go home!!

 

[pGhi]

Okay so today I went to the gym!!!

I did my normal workout for monday!

Squat:
2x10x50kg
10x70kg
6x80kg
(lol I know I suck)

BB Bench Press :
2x10x50kg
10x70kg
5x80kg
6x80kg

Close Grip Bench Press:
10x50kg
2x5x70kg

DB shoulder press:
3x10x23.5 (lol...My triceps were so fckd up that I couldnt do anything with them

ABS in some machine x 3 sets

I was quite quick workout. At the end of my workout I weighed myself and scale said 73kgs......TOO FUCKING SMALL NUMBER :angrydude:

 

[El Freako]

Pekka, your squat is the same as you bench. Work on that. How often do you squat a week?

May I suggest some Smolov?

 

[Daniel Andersson]

Nice session Pekka...but as freako said..work on those squats
Keep at it bro

 

[PrinceVegeta]

Solid session there Pekka....you better fix those squats or else!! :bball:

 

[miamiracing]

keep doin your thing.. everything needs time.. you can't add 50kg on squats in 2 weeks thats impossible.. just stick with it and try to push it harder and harder

 

[pGhi]

Yea I know that my squatting sucks. I am doing squats once in a week and leg extensions once too. Should I squat twice a week? Heavy (for me ofc) + Light (extra light)

 

[Samoan-Z]

I'd bust in legs twice a week bro a light session then wait 4 days for recovery and kick it's ass with a heavy session, get good big as quads just the way Godly mom's make em.