EL DIARIO

[Storm]

Thanks for the support B-Boy and Rocky, i appreciate that!

LEGS!

1. almost-vertical leg press
It might be around 75º, hard to do but awesome feeling, gotta love this machine.

90 Kg x 10
105 Kg x 5
120 Kg x5
120 Kg x 5
135 Kg x 5
(first time using this machine so those might be all PBs hehe )

2. BB Squat
52 Kg x 10
52 Kg x 10
working on my form, below parallel.

3. Lying leg curl
30 Kg x 8
40 Kg x 5
35 Kg x 6

4. Standing calves
172.5 Kg x 10
187.5 Kg x 10 SB
187.5 Kg x 10 SB
walking funneh now :methman:

15 mins cardio (bike), hr: 140.

Feeling good about the session.

 

[Samoan-Z]

Nice, amazing you can do cardio after a leg workout, more power to ya.

 

[Storm]

Done upper body today:

1. Flat BB press
32 Kg x 10
62 Kg x 5
62 Kg x 5
62 Kg x 5
72 Kg x 5 ---> SB!

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

3. Deadlift
52 Kg x 10
92 Kg x 5
112 Kg x 5
112 Kg x 5
122 Kg x 5 ---> SB!!!!

4.pulldown (wide grip)
50 Kg x 10
60 Kg x 10

5. Machine military press
40 Kg x 5
50 Kg x 5
50 Kg x 5

6. Precher curls (machine)
30 Kg x 5
35Kg x 5
35 Kg x 2 + 30 Kg x 3 (shit!)

7. Cable pushdowns
25 Kg x 10
30 Kg x 10

that's it. Satisfied with benchpress and deads pulldowns were kinda easy, i will add some weight next time. Biceps are still weak

 

[Samoan-Z]

Way to return to former glory bud.

 

[Hypocrisy86]

hey man, awesome work on the bench and deads for sure
seems like you had a killer session, being satisfied is always good !

 

[Rocky]

You keep hitting those SB's! Solid work my friend.

 

[Storm]

Thanks for posting guys

Legs session today:

1. BB Squats
52 Kg x 10
72 Kg x 5
82 Kg x 5
82 Kg x 5
92 Kg x 5

2. Leg press ('most vertical)
90 Kg x 10
105 Kg x 10 (hard, SB reps)

3. lying leg curl
30 Kg x 5
35 Kg x 5
35 Kg x 5

4. Standing calves raises
202.5 Kg x 10 SB!
202.5 Kg x 10
210 Kg x 10 (whole stack) SB!!!


10 minutes bike HR: ~135

I'm still focusing on my form in squats, will be hopefully adding some weight soon.
That leg press machine is a killer, hard as hell. Gotta love it.

 

[PrinceVegeta]

Nice session man!

 

[Storm]

Today's session has been a rush. I didn't have time for a full UB workout but i wanted to do something because I leave town tomorrow until sunday (work again) so i'm not training again till next week.

1. flat BB press
42 Kg x 10
62 Kg x 5 x 4 sets

2. lat pulldowns
70 Kg x 5 x 4 sets

3. DB front raises
12.5 Kg x 8 x 2 sets

4. DB alternate curls
10 Kg x 8
12.5 Kg x 8

5. cable pushdowns
30 Kg x 8 x 2 sets

done in less than 20 minutes (no rest between exercises, almost no rest between sets, out of time)

 

[Storm]

starting a new week,

1. Flat BB press
32 Kg x 10
52 Kg x 5
62 Kg x 5
62 Kg x 5
72 Kg x 5 (no spot)--->SB

2.Incline BB press
42 Kg x 10 x 2 sets

3. Pullups (wide grip)
BW x 5 --> SB!
BW x 4
BW x 3
BW x 3

4. cable rows
60Kg x 10 x 2 sets

5. machine shoulder press
30 Kg x 8
40 Kg x 8
44 Kg x 6

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

7. triceps dips
BW x 7
BW x 5
BW x 3 then cable pushdowns 25Kg x 10

feeling good with pullups, happy about incorporating bodyweight movements. Next goal is to do 4 sets of 5 reps, then add weight.

 

[PrinceVegeta]

Good session Storm! keep up the good work!

 

[El Freako]

Nice looking session mate. Go hard with those pullups, they'll come.

 

[Samoan-Z]

Nice work beautiful looking chins man, and if you post I will be there. So looking forward to seeing your next post man, keep up the hard work.

 

[Storm]

thanks for your support guys, appreciate.

Legs day

1. Leg press
90 Kg x 10
135 Kg x 5 x 4 sets

2. BB Squats
52 Kg x 10 x 2 sets (atg, i swear)
getting confident with regular BB squats, wich are new for me as stated before.

3. lying leg curl
30 Kg x 5 x 2 sets
35 Kg x 5 x 2 sets

4. standing calves raises
210 Kg (full stack) x 10 x 3 sets (SB sets/reps)

 

[El Freako]

2. BB Squats
52 Kg x 10 x 2 sets (atg, i swear)
getting confident with regular BB squats, wich are new for me as stated before.

Its good to hear you're getting into squatting mate and going straight to the ATGs. Going low is the only way to go .

 

[Samoan-Z]

Nice, squatting is always a great moment for me, the weight on your back, bulging veins coming form your arms and neck, and in that moment it's you vs. the weight. Simply Magnificent.

Make sure to get good form, foot placement, back locked etc..

And looking great.

 

[Storm]

upper body session.

1. Flat BB bench press
42 Kg x 10
62 Kg x 5 x 2 sets
72 Kg x 5 x 2 sets

2. DB flies (each DB)
10 Kg x 10 x 2 sets

3. deadlifts
52 Kg x 10
92 Kg x 5
112 Kg x 5 x 2 sets
122 Kg x 5

4. lat pulldowns
50 Kg x 10
60 Kg x 10

5. machine shoulder press
40 Kg x 5
50 Kg x 5 x 2 sets

6 alternate db curls
10 Kg x 10
12.5 Kg x 10

7. ackward tricep machine i won't use ever again
5 plates x 10
6 plates x 10

Not bad after all, i increased the total weight moved in both bench and deadlifts and i'm feeling good with curls (biceps have always been a weakpoint) so i'll use 12.5 for the two sets next week.
Short term goal for DLs is reaching 132 Kg.

 

[Samoan-Z]

Nice one, if you do bench and Bicpe sin the same day to biceps first, I have experienced it and over ten other whom after training bicep have had awesome chest sessions.

Wow that was a fucked up sentence lmao.

"Nice one, if you do bench and biceps in the same day, do biceps first."

There much better.

 

[Storm]

i didn't log my last leg session...

Today i've done upper body:

1. flat bb press
52 Kg x 10
62 Kg x 5 x 2 sets
72 Kg x 5 x 2 sets --> same weight but coming easier than last week

2. contractor machine
30 Kg x 10 x 2 sets
not only that i dislike this exercise (my training partner asked for it), this particular machine is shit. Never again.

3. Pull ups
5,4(and a fucking half),3,3

4. DB rows
20 Kg x 10 x 2 sets

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

6. db curls
12.5 Kg x 5 x 2 sets
15 Kg x 5 ---> SB

7. cable pushdowns
30 Kg x 10 x 2 sets

And that's all for today!

 

[PrinceVegeta]

Strong session lately Storm, keep up the good work!