Alex - Still dedicated

[Hypocrisy86]

Glad to see squats went well for ya man
awesome leg curling too,
those calves feel alright? lol, awesome reppage there

 

[alex]

thanks mate!I prefer using moderate\low weights with hi rep range it feels better for my joints
and bones.As a typical ectomorph my body cant tolerate heavy weights for an extended period.

 

[alex]

upper body session

bench press
1x15@40
1x12@60
1x10@70
1x8@70

pull ups @ bw
1x12
1x9
1x7

push ups
1x40+10 girlies(lowered my knees to the floor)

yates rows
2x15@45
1x12@50

cross over
2x15@25
1x15@20

skullcrushers superset with standing bicep curls
1x12@30 -12@30
1x12@30 -15@30->didnt have a fast pace on this one but it was really hard.I did them with a little pause in between the reps
1x12@30 -15@30->same here

did various ab exercises for 20 minutes and left

 

[alex]

i have a slight pain in my left knee there for lower body session was skipped.
upper body

pull ups @ bodyweight
1x13
1x9
1x7

incline bench press
1x12@40
1x10@60

bench press
1x10@70
1x8@70

push ups
1x25+5 girlie's
1x17+3 girlie's

side laterals
3x12@6kg dumbbell

double cable bicep curls(ronnie style)
1x12@10kg each side
1x10@15
1x7@20

various abs and lower back extensions

not as good as my previous workout but i was really tired.It was one of these days you push your self to go to the gym and the moment you start working out you realize that you should stay home...

 

[El Freako]

How's sitting down and standing up treating you now? Do you cry at the sight of stairs?

 

[alex]

^its not that bad mate,just a slight feeling of pain in my left knee.but i will give it some time to rest.thanks for stopping by.

pull ups @ bodyweight
1x12
1x8
1x6

bench press
1x12@60
1x10@70
1x7@80
1x8@65

bent over rows
3x15@45 i am not going heavy on this because i loose the proper form

push ups
1x39 the last ones where a little bit maxmonster style(i was exhausted)

cross over
2x15@25kg each side

side laterals super set with front barbell raises
3x12@6kg dumbbell 1x12-1x10-1x8@15kg barbel

abs and lower back extensions

 

[Hypocrisy86]

Great work man,
form on bb rows is hard for me too
always end up falling forward for some reason
but thats one seriously good workout there!!!

 

[Lionheart]

sup Alex!Sessions looking good.Hows the knee?

 

[anaboliod]

killer upper body sesh! Good reps! I like the push pull exercises!

 

[alex]

cheers guys,thank you

upper body session

bench press
1x12@60
1x10@70
1x8@70
1x8@60

pull ups @ bodyweight
1x15 pb-awesome
1x9
1x6

push ups 1 set max
1x40 let the bodies hit the floor!

bent over rows
2x20@40
1x15@40

cross over
2x15@25kg each side

standing bicep curls on the ez bar super set with skullcrushers
3x12@30 on both,a little pause in between the reps could'nt do it otherwise

abs and lower back extensions

 

[alex]

sup Alex!Sessions looking good.Hows the knee?

hi there scandinavian beast,my knee is fine but i have a minor injury in my left leg on the upper part of the thigh where the leg connects with the rest of the body that does not allow me to push legs hard.i will have to wait until it gets better

leg day

quad extensions
1x15@10
2x15@20
1x15@30
1x12@35

leg curls
1x15@40
2x15@55
1x12@50

deadlifts
2x12@40
1x10@60

standing calves on the smith machine
1x20@40
3x20@60

seated calves superset with standing calf raise with both legs @ bodyweight
3x20@40---3x25@bw

 

[philosopher]

Nice session Alex. your using pretty high reps, havent one that for ages.

 

[alex]

^thanks,you dutch swollen beef!I am using high reps because my bones/joints cant tolerate heavy weights.When i first started this log i was amazed by tunens training style there for i was training with higher weight lower reps.It was good but it crippled me so i went to my old training style wich is high reps.I dont have scientifical knowledge in terms of training but i am sure that as long as you eat\rest properly you will have results,either you are doing high or low reps

 

[alex]

i did 2 workouts on the weekend but i was busy and i did not post them.here is yesterdays pumptastic session

bench press
did couple of warmup sets
1x12@60 wu
1x7@80
1x5@80
1x7@70

pull ups @ bw
1x16PB awesome!My low body weight(70kg)gives me an advantage on this exersice
1x8
1x5

push ups 1 set max...till the bodies hit the floor
1x43 damn i got pumped from this one

face down on a bench back rows with dumbbells
3x15@17kg dumbbell

cross over
3x15@25kg each side

skullcrushers super set with standing bicep curls on the ez bar,same weight on both
1x12@30 on both
2x8@35kg

abs
3x20 romanian chair
3x20 bench leg raises

lower back extensions
1x20
2x15 going for deadlifts today so i didnt want to over do it

 

[El Freako]

Great work with the pushups mate! 43 is a good number.

 

[alex]

thanks mate.i could do allot more if i did them before the bench and pull ups.also they work great man,i suggest you to give them a try

 

[El Freako]

I do them every now and again just to see what numbers I can get, my last max was 76. My little bro can do 100+ (I stopped counting him and kicked him over), he's ex-army and I outweighed him at the time by about 15kg (in my defence).

 

[alex]

leg day

quad extensions
1x15@10
1x15@20
1x15@30
1x15@35
1x12@35

static lounges with a barbell
2x15 each leg @ 20kg

leg curls
2x15@55

romanian deadlifts
1x12@40
2x12@50

standing calves on the smith machine
1x20@40
3x20@60

calves on the leg pres superset with standing calf raise with both legs @ bodyweight
3x20@40---3x25@bw with no brake in between!it burns...

no squating yet.i will let my left thigh recover completely before i start again,its getting really hot in here and i was looking for an excuse not to squat:carduindisguise

 

[El Freako]

its getting really hot in here and i was looking for an excuse not to squat:carduindisguise

Don't be that guy man, don't be that guy...

 

[alex]

its 40 Celsius degrees or 104 Fahrenheit outside...it takes allot of effort to even walk to the gym.no car for the gym no parking seats there.A friend from the gym took a double dose of nano vapor and
he was driving with his car at least 20 minutes before he could find a parking seat.He was shacking from the stimulants and told me that he was seconds away from dumping the car in the middle of the street with the alarm lights on...