EL DIARIO

[Samoan-Z]

As i've said above i'm not training until january, i'm going to spend holidays with my girlfriend in the opposite corner of my country, with her parents and her grandmother, enjoying my grandmother-in-law delicious xmas meals

................................ santawhat


[3 seconds later]


madsanta I am going to find you ..... I am going to hurt you. And then I am going to eat those delicious xmas meals. The filled some tupperware containers with them and bring em back home.

 

[Storm]

lol Z, one cannot say no to his grandmother in law you know?

 

[Samoan-Z]

lol Z, one cannot say no to his grandmother in law you know?

True that man, true that.

 

[Storm]

Hi fellas, i'm back from my holidays and back to the gym! These days i gained 1.5 Kg and then i got a virus that had me seated on the shitter for two days. Total balance is +0.5 Kg

My training partner hasn't trained at all during my trip and that makes me feel less guilty hehe

1. Flat BB
52 Kg x 10
62 Kg x 5 x 2 sets
72 Kg x 5
76 Kg x 5

2. Incline DB press
20 Kg x 10
22.5 Kg x 8 :carduindisguise

3. Pullups
BW x 5 x 3 sets
BW x 3 --> those grandmother-in-law christmas meals....i'm paying the bill lol

4 seated cable rows
55 Kg x 10
60 Kg x 10

5. Shoulder press (plate-loaded machine)
30 Kg x 10
40 Kg x 9

6. alternate DB curls (seated)
10 Kg x 10 x 2 sets

7. cable pushdowns
20 Kg x 10
25 Kg x 10

 

[PrinceVegeta]

Nice workout man!

 

[Samoan-Z]

HAHA he's back!! he'a back!! Great session bro welcome back.

 

[Storm]

thank you PV and Z, of course i'm back. And i don't skip my first....


...leg session

1. BB Squats
52 Kg x 10
92 Kg x 5 x 4 sets

2. Leg press
105 Kg x 10 x 2 sets

3. Lying leg curl
30 Kg x 10 x 2 sets

4. standing calves
whole stack x 10 x 2 sets

walking funneh rite nao.

 

[PrinceVegeta]

Good leg session man!

 

[Samoan-Z]

Fantastic Leg Session.

 

[Storm]

Today's session has been dificult. I was so sore, specially my legs hurt from tuesday and overall didn't have much stamina, but anyway i've done it.

1. Flat BB press
52 Kg x 10
72 Kg x 5
72 Kg x 5
72 Kg x 5 ---> triceps started to burn here
76 Kg x 5

2. Incline DB press
20 Kg x 10 x 2 sets ---> almost tricep failure in the last set

3. Deadlifts
52 Kg x 10
92 Kg x 5
112 Kg x 5
112 Kg x 5
122 Kg x 5 ---> out of breath

4. Lat pulldown
50 Kg x 10
60 Kg x 10

5.machine shoulder press
30 Kg x 10
40 Kg x 10

6. DB curls
10 Kg x 10 x 2 sets

7 triceps pushdowns
25 Kg x 10 x 2 sets

I managed to put together a decent gym-day after all. I'm scared of leg session tomorrow.

 

[PrinceVegeta]

Strong UB session man!

 

[Samoan-Z]

Great session dude but seriously you should consider taking another day off if you're still sore cause you haven't recovered.

 

[Storm]

^^ never thought you were taht gay big-Z lol j/k
I was better on friday but I took things with calm, i did mid-high reps, 4 sets of squats, 3 walking lunges, 3 lying leg curls. Nothing serious i just didn't want to miss a day in my first week after vacation.

In 5 minutes i'm leaving to train again, i'll post the results later!

PS: congrats on you VIP status Samoan-Z!!

 

[Storm]

good UB training day today:

1. Flat BB press
52 Kg x 10
72 Kg x 5 x 2 sets
76 Kg x 5
82 Kg x 5 (last one spotted)

2. DB incline press
20 Kg x 10 x 2 sets

3. pullups
BW x 5 x 4 sets -->nice

4.seated cable row (close grip)
50 Kg x 10
60 Kg x 10

5. plate-loaded machine shouder press
50 Kg x 5
60 Kg x 5
54 Kg x 5

6. Alternate DB curl
10 Kg x 8
12.5 Kg x 8 x 2 sets

7. db one-hand tricep extension
7.5Kg x 10
10 Kg x 7 (+7.5 Kg x 3)

damn tris.

 

[PrinceVegeta]

Session looks solid!

 

[Samoan-Z]

Awesome workout bro, ust pure awesomsauce.

 

[Storm]

Legs:

1. Leg press
90 Kg x 10
120 Kg x 5
135 Kg x 5
150 Kg x 5 x 2 sets

2. ATG squats
52 Kg x 10
62 Kg x 10

3. Lying leg curl
35 Kg x 8 x 2 sets
40 Kg x 8

4. Standing calves raises
whole stack (210Kg if i remember properly) x 10
one legged--> half stack+ 2 more plates x 8 (each leg)

as that machine has become easy to do i'm moving to one-leg calf raises, and it's also better for my shoulders, wich always get hurt by the pads.

15 minutes bike.

 

[Samoan-Z]

Nice work bro, looking nice.

 

[Storm]

thanks for your support Z and PV.

Today i've done upper body:

1. Flat BB press
52Kg x 10
72 Kg x 5 x 2 sets
82 Kg x 5
82 Kg x 5 (last one spotted)

2. Incline DB press
20 Kg x 10
20 Kg x 8 + 15Kg x 3

need to do something with my triceps, that's the problem here.

3. pullups
BW x 5 x 4 sets

4. Deadlift
72 Kg x 10
82 Kg x 10

5. shoulder press (machine)
30 Kg x 10
40 Kg x 10

6. tricep dips (promoting triceps before biceps from now on)
BW to failure x 3 sets (5-8 range, my tris suck big time)

7. alternate db curls
12.5 Kg x 5
15 Kg x 5 x 2 sets ---> that was good

that's all folks!

 

[PrinceVegeta]

Good session man!