Alex - Still dedicated

[alex]

I've been watching the log section for quite some time now and its a very informative section.so i decided to write down my training for others to view and help me improve on it.
here is yesterdays session,all numbers are in kilograms

legs

squats
2x10@40
2x8 @60
2x6 @80
2x2 @100
3x1 @100
2x6 @80

walking lounges
3x20(steps)@13kg dumbell in each hand

seated leg curls
3x8 @65
2x5 @80
1x6 @70

calves on the smith machine
1x30 @60
2x20 @80
1x20 @70

nice session although it took me 90minutes and i felt really tired after.took a day off and i'll be hitting the weights tomorrow

 

[Daniel Andersson]

Solid session mate!
But I think you should type the kg after each weight, cause after a while, people maybe don't read your first post and thinks its pounds

 

[PrinceVegeta]

Nice session there mate! add some stiff leg deadlifts and some leg presses for overall volume!

 

[Braaq]

Solid session bro I would probably add one more thing for quads and hams as well. It takes a lot to stimulate growth in the thighs. Keep up the hard work, also I like the name of your log.

 

[Rocky]

Good to see your log in here.

Session looked good too.

 

[alex]

thank you guys for stopping by.
D.A you are wright,i will do that
prince.the legs press machine in my gym sucks balls thats why i dont do it but i will put some
more exercises as i get back to the consistency i had before xmas(that 2 week brake left me behind)at the moment i want to increase my strength and squats imo is the best exercise for that.as for stiff leg deadlifts they scare i little bit i've done them in the past a few times and my lower back wasn't pleased with that,i prefer goodmornings.
braaq i am happy you liked the name. cheers big guy!
rocky thanks but aren't you suppose to serve and protect instead of chating in the forums?go arrest jornt and throw him to the lions...

 

[alex]

yesterdays session
all numbers in kilograms

barbell bench pressing
2x10 @40
2x8 @60
1x6 @80
2x1 @100
2x3 @90
1x10 @70

side laterals
1x 12 @8 dumbbell
3x 12 @9
1x 10 @9

yates rows-need alot of work on this one
1x15 @40
4x12 @60

rack deads
1x6 @40
2x5 @60
4x3 @80

Preacher Curl with ez bar(counting it as 10kg dont know exactly how much it weights)
1x10 @20
2x6 @40
1 dropset 6@40-6@30-15@20

21 with barbell standing@30(for the pump.)
2x10 @ 20 reverse grip

 

[alex]

here is a pic i took after my training session.

 

[high_five]

nice sessionkeep up the hard work bro.

 

[Basebodyfitnesspaul]

Good log you've got here m8. Keep up the great work

Base

 

[PrinceVegeta]

Awesome sessions man! keep up the good work!

 

[alex]

saturdays session
none of my boyfriends came so i was on my own
all numbers in kilograms

squats
3x12 @40 along with some stretching due to lots of soreness
2x10 @60
4x6 @80 good sets with proper form and small breaks in between
1x10 @70

walking barbell lounges
40steps @30 fail
20steps @30 fail
very tired took a 3-4 minute break
40steps @30 fail

leg extension
3x12 @ 30

calves on the smith machine
1x30 @60
3x25 @70

leg press calves
3x20 @80

i was on my own and very tired from work but still managed to do a decent workout.i will go today in the evening for chest,delts,triceps,

 

[alex]

yesterdays session
all numbers in kilograms

bench press
2x12 @40
2x10 @60
2x6 @80
4x3 @90
2x5 @80
2x5 @70

incline dumbbell press
4x12 @19kg dumbbbel

push ups
1x30 then put my knees on the floor and did 10 girlie-failure couldnt get up from the floor
1x20+7 girlies failure again

side laterals 4x12@8kg dumbbell

close grip bench press
1x7 @60
3x7-8 @50

tricep cable pushdown 1 dropset to failure

 

[PrinceVegeta]

Awesome work man! how bout adding a ham ex. to ur leg routine?and why only one exc. for shoulders?

 

[alex]

thanks for stopping by mate.no ham exercise in that session because they were very sore from previous leg and back(rack pulls) sessions.i am going for legs again today and this time i will include a ham exercise.i do side laterals twice a week in the upper body sessions.i used to do a lot of exercises for delts and the results were poor so i will stick with this for a while and see how my body responds to that

 

[philosopher]

Nice volume on the bench m8. what are your stats..?

 

[alex]

1.70 m height
73.kg weight
27 years old
i was training on and off from 1998-2002 and more consistent from 2003 till now
i posted a pic in the first page for people to get an idea as to where i am

 

[PrinceVegeta]

That's some nice wieghts u are using for ur size man! good work so far!! just keep it up!

 

[alex]

yesterdays leg session
all numbers in kilograms

squats
2x10 @40
1x10 @60
1x6 @80
5x2 @100
2x3 @90
1x5 @80
1x6 @70

leg extension.
3x12 @30

goodmornings
1x8 @40
2x6 @50-i could do a lot more weight but as i increase the weights i feel less pressure on the hams and more on the lower back

calves on the smith machine
1x30 @ 60
1x20 @ 80
2x20 @100
1x20 @ 90

calves on the leg press
4x20 @80

 

[alex]

upper body session
all numbers in kilograms

deadlifts
2x6 @40
2x5 @60
5x3 @80

bench press
2x12 @40
1x10 @60
3x6 @80
2x8 @70
1x6 @70fail

side laterals
4X10 @9kg dumbell

barbell rows
4x12 @50

close grip cable pulldown
1 dropset 10@65-10@55-10@45

ez Barbell Preacher Curl
1x4 @40
2x8 @30
1 dropset 6@35-10@25-15@20

21(7halfsx2+7with F.R.M@25
reverse grip curls
1x12 @20