Alex - Still dedicated

[PrinceVegeta]

Awesome sessions man!! great work donE!!

 

[Rocky]

Nice session and good for you for working sensibly. I feel you with the frame and fragile bones- I have a very simliar situation. I don't know what it is with us Brits - regretably it's always the cretins that show us up.

 

[alex]

saturdays leg session was canceled due to laziness

yesterdays upper body session
bench press
1x15@40
1x12@50
1x8@70
3x8@80
2x8@70

incline dumbbell flies
2x12@13kg dumbbelll
1x15@10

crossover
2x15@25each side

pull ups
4x6@bw

reverse grip lat pulldowns
1x12@55 weight increased form decreased,still decent form but not perfect like previous sessions with lower weight
1x12@50
1x12@45
1x15@40

ez bar incline skullcrushers
1x12@20
1x12@25
3x10@30

reverse grip one arm tricep push down
2x12@15

 

[ironheart]

looks like a solid session bro. keep up the good work

 

[alex]

leg day

squats
1x15@20
1x12@40
1x10@60
1x8@70
2x8@80
1x6@80
2x8@70

leg extension
2x15@25
1x12@25

leg curl
1x15@40
2x15@45
1x12@45

calves on the smith machine
1x30@60
3x20@80

 

[Lionheart]

Good and solid sessions lately Alex.Keep training hard.

 

[knight_rider]

some nice solid sessions!

 

[alex]

lately i am really busy due to work and moving to a new house,i used to live with my parents...so i dont have much time but still trying to go to the gym 3 times a week plus a little bit of running in the park since summer is closing in.

yesterdays upper body session

bench press
1x12@40
1x12@60
1x8@80
1x8@80
1x2@100
1x6@80
1x8@60

dumbbell incline flies
3x12@13kg dumbbell

pull ups
3x8@bw
1x6@bw

reverse grip pulldown
3x12@45

skullcrushers on the ez bar super set with bicep standing curls
8@30kg x 3 sets

incline dumbbell bicep curls
8@10kg drop to fail@6kg x2sets

 

[PrinceVegeta]

Awesome work man!

May i ask why 2 pull movements for back and no row?

Pull ups and cable rows/barbell rows would be better for complete back development!

Just a thought!! keep it up!

 

[alex]

Awesome work man!

May i ask why 2 pull movements for back and no row?

Pull ups and cable rows/barbell rows would be better for complete back development!

Just a thought!! keep it up!

you have a point.i haven't really thought of it.its just that those 2 exercises combine smoothly without getting my lower back tired.but i will include a row movement in the second upper body session.thanks mate

 

[alex]

lower body session

squats
1x12@40
2x8@60
3x8@70
dropped the weight but form was spot on.deep and slow/controlled movement.

quad extensions
3x15@25
1x11@25fail

leg curls
5x15@45
that hurts

seated calf raise
1x25@30
2x20@40

standing calf raise on the smith machine
3x30@80
1x20something@80fail

leg raise for lower abs
3x15
romanian chair
3x15

lower back extensions
3x20

 

[PrinceVegeta]

Workout looks awesome man! keep it up!! form is more important then weight!

 

[alex]

fridays upper body session
bench press
1x12@40
1x12@60
1x8@80
1x6@100-asisted
1x4@100-asisted
1x7@80-fail

pec deck
3x12@45

cross over
3x15@20kg each side

pull ups
4x8@bw

bent over barbell rows
4x15@40-must work on the technique in this one


side laterals
3@12@5kg dumbbell super set with barbell front rows 3x8@15kg barbell



__________________

 

[alex]

leg day

40 minutes on the treadmill medium intensity

squats
1x12@40
4x8@70

leg extension
3x15@25
1x11@25fail

leg curls
3x15@45
1x13@45 fail
1x4@35 total failure

standing calves on the smith machine
4x25@60kg

seated calves
3x20@40

leg raises for lower abs
3x12

 

[Rocky]

Nice going. Definately worth getting the form down on rows - for saving injuries and getting the most effort focussed in the back. Everything else looking fine.

 

[alex]

^thanks for stopping by rocky.

upper body

bench press
1x12@40
1x10@60
1x8@80
2x3@100
1x7@80

incline dumbbell flyes
1x15@13kgdumbbell
2x15@15

pull ups
3x8@bw
1x7@bwfail

deadlifts
2x8@50
2x8@60

skullcrushers superset with standing bicep curls with ez bar
3x12 for triceps 3x12 for biceps @30kg

dips 2x10@bw didn't went very deep because i was aiming for triceps

cable bicep curls.above the head 2x12@15

leg raise for lower abs
3x12

lower back extensions
3x20

 

[alex]

leg day
squats
1x12@40
1x10@60
1x8@80
1x6@80
2x8@70

leg extension
3x15@25

goodmornings
4x8@40

seated calves
1x25@20
3x20@40 super set with standing calves 30@bw

standing calves on the smith machine
4x25@60kg

leg raises for lower abs
3x12

romanian chair
3x20

lower back extensions
3x20

 

[Rocky]

Nice going. Both sessions hitting everything at every angle. Looks real good.

 

[alex]

^thanks mate.in my gym most of the guys are disco pumpers with chicken legs.there for i am trying to train legs as hard as i can to be different than those douches plus i am aiming for full development and reaching my full potential,that cant happen with partial training.By the way i saw your lounges video.very impressive man...jornt can talk as shit as he wants,he ain't
nowhere close to to your development\strength thats why he ridiculous,he picks guys that are miles ahead of him...

 

[alex]

upper body

bench press
1x12@40
1x10@60
1x10@80 never before reped 80 for 10...
2x3@100
1@5@90
1x7@80 drop to 10@40

cross over
1x8@25 each side.i was tired from the benching
1x11@25
1x10@25

pull ups
2x8@bw
2x6@bw

seated cable rows
3x12@50 wide range,strict form

side laterals super set with front barbell raise
2x12@6kg dumbbell 2x10@15kg barbell
2x12@5kg dumbbell 2x8@15kg barbell

clean and press
3x10@20 still learning this great exercise so the weight was low