EL DIARIO

[Samoan-Z]

Awesome session man, love the pull ups.

 

[Storm]

Sorry guys for the lack of updates. I've been training as usual just not spending much time online.
Today i've done upperbody:

0. rotator and shoulder warmup
i've noticed some discomfort in my shoulders the day after benching "heavy" so i'll be having (more) care of proper w/u from now on.

1. Flat BB bench
52 Kg x 10
72 Kg x 5 x 2 sets
82 Kg x 5 x 2 sets -->no spot, pretty good.

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

3. Pullups
BW x 5 x 4 sets
i'll try 6-6-5-5 next time, feeling good.

4. DB row (one arm)
17.5 Kgx 10
22.5 Kgx 10

5. Shoulder press
30 Kg x 10
40 Kg x 10

6.Tricep cable pushdowns
25 Kg x 10 x 2 sets

7. DB alternate curls
12.5 Kg x 10
12.5 Kg x 8 -->meh

That's all for today. I'll keep you updated guys!

 

[Samoan-Z]

Good jab man, the flat bench puts alot of pressure on the shoulder joints, so be sure to stretch out after working out, and every other chest session go to the incline as well.

 

[Lionheart]

Nice session bro.Weights are getting heavier.Keep it up.

 

[Storm]

thank you guys.
I'm just back home from legs day!

1. Squat
52Kg x 10
92 Kg x 5 x 2 sets
102 Kg x 5
112 Kg x 5 --> SB! (PB really since i used to do smith squats)

2. leg press
105 Kg x 10
135 Kg x 10

3. lying leg curl
35 Kg x 10 x 2 sets

4. Standing one-legged calf raises
half stack (~100Kg) x 10 x 2 sets

going downstairs after this was hard lol

 

[PrinceVegeta]

Nice leg session man!keep it up

 

[Samoan-Z]

Congrats on the PB man it only means your work is paying off bro.

 

[Storm]

Upperbody session:

0. Rotator/shoulder warmup

1. Flat BB press
52 Kg x 10
72 Kg x 5x2 sets
82 Kg x 5 damn hard today
72 Kg x 5

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

3. Deadlift
52 Kg x 10
92 Kg x 5
112 Kg x 5
132 Kg x 5 yep!
142 Kg x 4 ---> SB!! my PB is one rep away!!

Motivated after the succesful deadlifting i thought of doing 2 sets of lets-see-how-many pullups...

4. Pullups
BW x 10 ---> ¡¡¡¡PB!!!!
BW x 6

5. Shoulder press (machine)
30 Kg x 8
40 Kg x 8
50 Kg x 7

6. triceps cable(one arm palm facing up)
10 Kg x 10 x 2 sets

7. Alternate DB curl
12.5 Kg x 10
15 Kg x 8 (i think this is also a season best, i did 5 before)

So, the start of the day was dissapointing. I was upset about the weight used for bench press but man, it gave me the anger needed to go for the rest. Overall it's been one of the best days in the gym lately.

Have a nice day guys!

 

[PrinceVegeta]

Nice session man! congrats on the sb and pb's!

 

[Samoan-Z]

Congratulations bro on the SB, you're close you're close man.... now you finally on the path to mastering the training anger you have to let it build up through the day then in the weight room just explode and perfrom crazy feats of strength.

 

[Storm]

here i am again, i didn't log friday session but i did my leg work.

Today:

0. Rotator/shoulder warm up
1. Flat BB press
52 Kg x 10
72 Kg x 5 x 2 sets
82 Kg x 5 x 2 sets --> cool 'n quiet, controlled. Should move to 3 sets of this weight next time.

2. Incline DB press
20 Kg x 10 x 2 sets --->pretty good also .

3. Pullups
BW x 6 - 6 - 5 - 5

4. Seated cable rows
60Kg x 10 x 2 sets (more than last time, i think)

5.machine shoulder press
40 Kg x 10 x 2 sets -->cool

6. cable push-downs
25 Kg x 10 x 3 sets

7. DB curls
15 Kg x 5
17.5 Kg x 5 --> SB!
15 Kg x 5

It seems that I'm having some decent sessions lately

 

[Samoan-Z]

Nice w/o, Pull ups.. I will master them soon lol.

 

[DriDDeRz]

Good and solid workout session bro, drop that pissy 52kg bench and go heavy bro

 

[Storm]

Good and solid workout session bro, drop that pissy 52kg bench and go heavy bro

uh...some people call it "warm up set" or something like that
Thank you for taking the time to post D.

Legs:

1. BB Squats
62 Kg x 10
92 Kg x 5 x 2 sets
112 Kg x 5 x 2 sets

2. leg press
150 Kg x 10 x 2 sets

3 lying leg curl
30 Kg x 10
35 Kg x 10

4. standing calves (one legged)
~100 Kg x 10 x 3 sets

 

[Samoan-Z]

Nice session dude I love leg sessions,

 

[Storm]

Back home after a work trip. I've missed some sessions, wich suck, but i've got renewed energies:

0.Shoulder warmup
1. Flat BB press
52 Kg x 10
72 Kg x 5 x 2 sets
82 Kg x 5
86 Kg x 5 ---> SB!
pretty sweet, i cannot recall what's my PB for 5 reps, i remember doing 92Kg x 3, anyway this is other little step ahead!

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

3. Pullups
BW x 6 x 4 sets --> SB (sets/reps) (6-6-5-5 last time)

4. Close grip pulldown (palms facing each other)
50 Kg x 10 x 2 sets

5. Shoulder press
40 Kg x 10 x 2 sets

6. tricep pushdown
25 Kg x 10 x 2 sets

7 DB curl
12.5 Kg x 10 x 2 sets

 

[Samoan-Z]

Nice session man, now back to consistency!

 

[Storm]

Before Samoan-Z hit my head with an olympic bar i must say i did train legs on friday, i just didn't log it.

Today:

1. Incline DB press
15 Kg x 10
25 Kg x 5
30 Kg x 5
30 Kg x 5
32.5 Kg x 5

2. Flat DB press
25 Kg x 8 x 2 sets

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

4. lat pulldown (close)
50 Kg x 10
60 Kg x 10

5. DB front raises
10 Kg x 10 x 2 sets

6. triceps: Overhead with that rope thing...meh
15 Kg x 12
20 Kg x 12
never again

7. DB curls
12.5 Kg x 5
15 Kg x 5
17.5 Kg x 5
17.5 Kg x 4
those two were good!

that's it.

 

[Storm]

Squats:
62 Kg x 10
82 Kg x 5
102 Kg x 5 x 3 sets

Leg Press:
120 Kg x 10
135 Kg x 10

Leg curl:
35 Kg x 10 x 2 sets

one legged standing calf raises:
100 Kg x 10 x 2 sets

 

[Storm]

1. BB bench press
52 Kg x 10
72 Kg x 5
82 Kg x 5 x 2 sets
86 Kg x 5

2. Incline db press
20 Kg x 10
22.5 Kg x 8

3. Pullups
BW x 5
BW +5 Kg x 5 -->SB
BW +5Kg x 5 --->SB!!!
BW x 5

4. wide grip seated cable rows
60 Kg x 10 x 2 sets

5. machine Shoulder press
40 Kg x 10
50 Kg x 10 --->SB

6. close grip bench press
42 Kg x 10 x 2 sets

7. BB curls
28 Kg x 8
38 Kg x 7 (fuck)
32 Kg x 8