Alex - Still dedicated

[ironheart]

good upper body session alex. good bench pressing

 

[alex]

thanks ironheart and congrats on becoming a vip.

el freako cheers bud,it took me some time trying various exercises but i found those one to work good for me,benching at the moment is on my weakest,its freaking hot over here and i am trying to lean up that means my calories are quite low at the moment.

 

[alex]

leg day

30 minutes on the bike with a decent intensity-lots of sweat

leg extension
1x15@20
1x15@25
2x12@30

squats
1x20@40 left leg hurts,i will have to let the squats go for until it recovers

barbel walking lounges
2x30something @ 20

leg curls-weaker than previous ones,bike took allot of my energy
1x12@40
2x10@50
1x12@45

standing calves on the smith machine
1x20@40
3x25@60,here comes the pain

streching and left the building

 

[alex]

its been a while since i posted in my log but i had some time off from my job and this is where i have internet(my home pc is for games\music only)there for i couldn't post my workouts.
I didn't stop at all this summer despite the very hot weather(praise science for stimulant products)

anyways this is yesterdays leg session,i used to train 4 times a week and sometimes even 5,in the end i felt very tired so from now on i will do a 3 times per week split with 1 on 1 day off and free weekends

squats
1x20@40
1x15@60
3x8 @80
1x10@70

leg press
2x15@110
1x20@110

leg extension
3x15@30

seated calves superset with calves on the leg press machine
1x20@40 1x20@100
2x20@50 2x20@90
2x15@60 2x15@90

abs
leg raises from a bench
1x30
2x20
romanian chair
3x20
lower back extensions
2x20
1x15

no hams in this session i will do deadlifts later on the week and i want them to be fully operational

 

[alex]

back and delts

pull ups @ bw
1x12
1x8

chin ups @ bw
2x6

deadlifts
1x12@30
2x12@50
2x8@60

Straight Arm Pulldown
3 sets 15 reps dont know the exact weight

dumbbell shoulder press
1x15@10 kg dumbbell
2x12@17 kg
1x10@17kg

side laterals
3x15@7kg dumbbell

barbel front raises
3x12@15kg