EL DIARIO

[Storm]

legs day:

1. Leg press
90 Kg x 10
120 Kg x 5
135 Kg x 5
135 Kg x 5
150 Kg x 5 --> SB

2. BB Squats
52 Kg x 10
62 Kg x 10
(good form is coming much more easily now)

3. Lying leg curl
30 Kg x 8
35 Kg x 8
35 Kg x 8

4. Standing calves raises
210 Kg x 10
210 Kg x 10
215 Kg x 10 -->SB (that's whole stack plus one 5Kg plate added )

that's it.
On a side note i weighted 84.5 Kg this morning, good news.

 

[Storm]

I was feeling good while going to the gym to do upper body:

1. Flat BB press
52 Kg x 10
62 Kg x 5
62 Kg x 5
72 Kg x 5
76 Kg x 5 --> SB!
no spot, full ROM, feeling great.

2. DB Incline press
15 Kg x 10
20 Kg x 10 --> SB

3. Deads
52 Kg x 10
92 Kg x 5
112 Kg x 5
112 Kg x 5
132 Kg x 5 --> SB!!!!!!
last set was 3 reps, floor to regrip, 1 rep, floor to regrip, 1 rep. Fucking weak grip of mine, i'll have to focus on that.

4. lat pulldowns
55 Kg x 10 x 2 sets

5. machine shoulder press
30 Kg x 8
40 Kg x 8
40 Kg x 7

6. DB curls
10 Kg x 10
12.5 Kg x 10

7. cable triceps (palms facing up)
15 Kg x 10
20 Kg x 10

That's about it fellas, thanks for reading!

 

[Lionheart]

Nice work with the rebuilding Storm.Looks like your deadlift has raised 30kg since you started.Good job ,keep it up

 

[Samoan-Z]

Nice deads, unless you are powerlifting use straps.

 

[Storm]

Nice deads, unless you are powerlifting use straps.

Thank you bro but I dislike the concept, I understand your point and once thought of using them but i'd rather work on my grip better than lift a weight i cannot hold.

Today i've done UB

1. Flat bench
52Kg x 10
62 Kg x 5 x 2 sets
72 Kg x 5
80 Kg x 5 (last one spotted) --> SB

2. Incline DB press
17.5 Kg x 10
20 Kg x 10

3 pullups
BW x 5
Bw x 5 -->yep!
BW x 5--->> YEP!!!
BW x 3

SB on reps (last time was 5,4,3,3), pretty happy with these.

4. Seated cable row
50Kg x 10
60 Kg x 10

5. Machine shoulder press
30 Kg x 8
40 Kg x 8
50 Kg x 6

6. DB curls
12.5 Kg x 5
15 Kg x 5
15 Kg x 4

7. Cable pushdowns
30 Kg x 8 x 2 sets
30 Kg x 5 + 20 Kg x 5

10 mins bike.

 

[Samoan-Z]

Nice one bud, those tricep pushdowns can be a burning bitch lol.

 

[Storm]

here we go

1. leg press
90 Kg x 10
120 Kg x 5
150 Kg x 5 x 3 sets

2 BB squats
62 Kg x 10 x 2 sets

3. leg curls
30 Kg x 10
35 Kg x 10

4. Seated calve raises
50 Kg x 10
this machine sucks

Standing calves raises

whole stack x 10 x 2 sets

 

[Samoan-Z]

Nice one bud, Squatting must have hurt after leg pressing lol.

 

[Lionheart]

Nice work bro.Keep it up ,i wanna see SBs allover in next sessionsantaton

 

[Storm]

thanks for your support guys.

1. incline db press
15 Kg x 10
22.5 Kg x 5
27.5 Kg x 5 --> SB
30 Kg x 5 ---> SB!!!
27.5 Kg x 5

2. Flat BB press
52 Kg x 10
52 Kg x 10
triceps burning

3. pullups
BW x 5
BW x 5
BW x 5
BW x 4.5 shit!
still a SB for reps but i was confident to achieve 4 sets of 5 complete reps :$

4. seated cable row
60 Kg x 10x 2 sets (SB sets/reps)

5. Shoulder press (machine)
40 Kg x 10 x 2 sets

6. preacher curl (ez)
10 Kg each side x 10 x 2 sets

7. cable pushdowns
30 Kg x 10 x 2 sets

that's it guys, next monday is a national holiday so gym is closed, be ready for a leg session on tuesday.

 

[Samoan-Z]

Nice pull ups bro, 4.5 lol. And congrats on the lifts bud.

 

[Storm]

Sup? leg session after a long weekend:

1. BB Squats (first attempt of adding some more weight to the bar for lower reps)
w/u 52 Kg x 10
72 Kg x 5
82 Kg x 5
92 Kg x 5
92 Kg x 5
I've got some more kilos on me, i just want to build my way up with good form.

2. Leg press
120 Kg x 10
120 Kg x 10

3. Lying leg curl
30 Kg x 5
35 Kg x 5
40 Kg x 5
40 Kg x 5

4. Standing calves
210 Kg x 10 x 3 sets

15 Minutes bike HR:~140

funny walking downstairs on my way out of the gym

 

[PrinceVegeta]

Qualtiy leg training man! keep up the good work!

 

[Samoan-Z]

Nice leg session bro, lol getting that after squat duck walk waddle.

 

[Storm]

upper body today:

1. Flat BB press
52 Kg x 10
62 Kg x 5
72 Kg x 5 x 2 sets
78 Kg x 5
no spot, i'll try 82 Kg again next time.

2. Incline DB press
20 Kg (each) x 10 x 2 sets

could have used next dbs (22.5) in the last set

3. Deadlifts
52 Kg x 10
92 Kg x 5
112 Kg x 5
112 Kg x 5
132 Kg x 5 (4 reps then regrip and 1 more).

I had at least other rep on me

4. Pullups
BW x 5 x 3 sets (never done these after deads before, but i felt like it and it went good!)

5. Machine shoulder press
30 Kg x 10 x 2 sets

6. DB curls
12.5 Kg x 10 x 2 sets

first time using those dbs for both sets.

7. close grip bench press
42 Kg x 10
52 Kg x 8

pretty cool session, progress is coming.

 

[PrinceVegeta]

Strong sessio man!

 

[El Freako]

Deads looking strong mate

 

[Skeptic]

Nice work Storm! Those deads are looking great

 

[Samoan-Z]

Nice deads bro, keep up the awesome sessions.

 

[Storm]

i didn't log friday leg session

Today i've done upper body. As it is my last session till january i've shaked things a bit (low reps for everything) to do a good farewell.

1. Incline DB press
20 Kg x 10
30 Kg x 5
30 Kg x 5 (shaking, lol)
25 Kg x 5

2. dips (wide grip)
BW x 5 x 3 sets (SB)

3. Pullups
BW x 5 x 3 sets

4. close grip (palms facing) lat pulldown
65 Kg x 5
70 Kg x 5 x 2 sets (SB)

5. lateral raises
10 Kg x 5 x 3 sets

6. DB curls
12.5 Kg x 5
15 Kg x 5 x 2 sets

7. cable pushdowns
35 Kg x 5
40 Kg x 5 x 2 sets (SB)

8. DB shrugs
30 Kg x 8
32.5 Kg x 8 x 2 sets (SB)

40 minutes total.

As i've said above i'm not training until january, i'm going to spend holidays with my girlfriend in the opposite corner of my country, with her parents and her grandmother, enjoying my grandmother-in-law delicious xmas meals
I'll try to keep visiting the forum, thanks for your support guys (Big-Z, PV, Freako...) and merry christmas!