EL DIARIO

[wrestling lyon]

solid session man keep up the hard work

 

[PrinceVegeta]

Solid sessions man!

 

[Storm]

Leg press:
90 Kg x 10 (w/u)
150 Kg x 5 x 2 sets
165 Kg x 5
175 Kg x 5 -->SB!!

BB Squat
62 Kg x 10 x 2 sets

Lying Leg curl
35 Kg x 8 x 2 sets
40 Kg x 7

Standing one-legged calf raises
105 Kg x 10 x 2 sets

 

[PrinceVegeta]

Strong session man!

 

[Storm]

Bad day at work, that promised payraise never comes and i've been angry all day long since 8AM. Anger drives me to the dark side:

1. Flat BB press
52Kg x 10
72 Kg x 5
82 Kg x 5 x 2 sets
90 Kg x 5 ---> personal fucking best!!!
more than my damn chubby bodyweight, most of you'll find this sissy but i'm pretty proud.

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

3. pullups
BW x 6
+5 Kg x 5 x 2 sets
BW x 6
(sort of progression)

4. Seated cable rows
60 Kg x 10
70 Kg x 10 ---> SB

5. Machine shouder press
40 Kg x 10
44 Kg x 10

6. triceps pushdowns
25 Kg x 10
30 Kg x 10

7. machine preacher curl
20 Kg x 10
25 Kg x 10

much more relaxed now

 

[Lionheart]

Nice PB man,congrats!!Keep up the good work!

 

[Storm]

leg day

BB Squat
52 Kg x 10
92 Kg x 5 x 2 sets
102 Kg x 5
112 Kg x 5

Leg press
120 Kg x 10 x 2 sets

Lying leg curl
35 Kg x 10 x 2 sets

one-legged calf raises
105 Kg x 10 x 2 sets

 

[El Freako]

Nice work on the bench PB mate!

 

[Storm]

Upper body:

0. rotator Warmup

1.Flat BB press
52Kg x 10
72 Kg x 5
82 Kg x 5x2sets
90Kg x 5 -->PB equaled. I'll stick to this until I have this completely controlled, that's how i've been proceding.

2. Incline BB press
52Kg x 10 x 2 sets

3. Pullups
BW x 5
+5Kg x 5
+5Kg x 6 -->ha!
+5Kg x 5
This is SB sets/reps weighted.

4. close grip lat pulldown
60 Kg x 10 x 2 sets

5. Machine shoulder press
40 Kg x 10
50 Kg x 8

6. triceps pushdowns
30 Kg x 5
35 Kg x 5 x 3 sets

7. DB curls
12.5Kg x 5
15 Kg x 5
17.5 Kg x 5
15Kg x 6

Cardio: 15 minutes bike

Not bad at all. Best have been those 3 sets of weighted pullups, next time i'll try to do 4 sets with 5Kg. I also want to try long (10 reps) sets of BW pullups one of these days.

Cheers!

 

[Storm]

Leg press
105 Kg x 10
150 Kg x 5
165 Kg x 5
180 Kg x 5 x 2 sets ---> SB

Squats
62 Kg x 10
72 Kg x 10 --->SB weight/reps

Lying leg curl
35 Kg x 5
40 Kg x 5
45 Kg x 5 --->SB

Standing one-leg calf raises
~115 Kg x 10 x 2 sets -->PB!

tomorrow i'll be walking funny.

 

[jnutz19]

good looking leg session Storm!!

 

[Storm]

Incline DB press
20 Kg x 10
25Kg x 5
27.5 Kg x 5
30 Kg x 5
32.5 Kg x 5

Flat BB press
62 Kg x 10 x 2 sets

Deads
62 Kg x 10
92 Kg x 5
102 Kg x 5
122 Kg x 5
132 Kg x 5

close grip pulldowns
55 Kg x 10
65 Kg x 10

Shoulder press
40 Kg x 10
50 Kg x 10

triceps pushdowns
25 Kg x 10
30 Kg x 14
I don't fucking understand my damn triceps, really.

alternate DB curls
12.5 Kg x 10 x 2 sets

first semi-hot day in the gym this year, around 20+ºC outside. Sweating more than usual.

 

[wrestling lyon]

damn way to really attack your whole upper body in that session storm
my body couldn't handle that
keep it up man

 

[Lionheart]

Nice upperbody session man.Keep up the good work!

 

[Storm]

uh, i really have to sit down on fridays after workout and log those sessions.

Today:
flat BB press
52Kg x 10
72 Kg x 5
82 Kg x 5 x 2 sets
90 Kg x 5 slow and controlled reps.

Incline DB press
20 Kg x 10
22.5 Kg x 10

Pullups
BW + 5 Kg x 5 x 4 sets --->SB! (1st time doing 4 weighted sets)

Seated cable row
60 Kg x 10
70 Kg x 10

Machine shoulder press
60 Kg x 5
64 Kg x 5
70 Kg x 5 --> SB. That was hard.

Triceps dips
BW x 8 x 2 sets

DB curls
12.5Kg x 10 x 2 sets

 

[Storm]

BB squats
52 Kg x 10
102 Kg x 5 x 4 sets

Leg press
135 Kg x 10 x 2 sets

lying leg curl
35 Kg x 10 x 2 sets

standing calves raises
220 Kg x 10 x 2 sets

 

[Storm]

Incline DB press
20 Kg x 10
30 Kg x 5 x 3 sets
32.5 Kg x 5

Flat BB press
62 Kg x 10 x 2 sets

Pullups
BW x 10 x 2 sets --> finally i managed to do these.

Seaated cable rows
60 Kg x 10
70 Kg x 10

Machine shoulder press
50 Kg x 10 x 2 sets

Triceps pushdowns
25 Kg x 10
30 Kg x 10

DB curls
15 Kg x 10
15 Kg x 7-> FUUUUUUUUUU...

I recieved a phone call from my boss, i'm giving a lecture tomorrow in a town 3 hrs driving from here, i'm gonna spend the weekend in the area with my girlfriend and all, wich is nice, but i won't train tomorrow.
Now i have to spend some time researching what's the supposed audience's technical level and such to know what i will tell and shit, i really love this kind of stuff but I hate when i have to rush.

See you on monday.

 

[Lionheart]

Nice workouts man.Have a nice weekend!

 

[Storm]

So...

1. Flat BB press
w/u
72Kg x 5
82 Kg x 5 x 2 sets
92 Kg x 4 ---> PB!!!

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

3. Deadlifts
w/u
92 Kg x 5
132 Kg x 5 x 2 sets
142 Kg x 5 ---> SB! easy! this matches my PB!

4. behind neck pulldowns (wide)
65 Kg x 10 x 2 sets

5. Shoulder press
50Kg x 10 x 2 sets

6. cable pushdowns
30 Kg x 10 x 2 sets

7 DB curls
15 Kg x 5
17.5 Kg x 5
20 Kg x 4 ---> PB!!!!

Pretty great session, PBs for some disco-muscles + back to PB on deadlifts!!! This mini-holiday weekend has recharged my batteries.

 

[Storm]

Legs

Squats
w/u
92 Kg x 5
92 Kg x 5
112 Kg x 5
112 Kg x 5

Leg press
135 Kg x 10 x 2 sets

Lying leg curl
35 Kg x 10
40 Kg x 10

single leg standing calf raises
~115Kg x 10 x 2 sets