EL DIARIO

[PrinceVegeta]

Solid sessions storm! congrats on the awesome pb's

 

[Storm]

There we go

Incline DB press
w/u
30 Kg x 5
30 Kg x 5
30 Kg x 5
32.5 Kg x 5

Flat BB press
62 Kg x 10 x 2 sets

Pullups
BW+5Kg x 5 x 4 sets

Seated cable rows
65 Kg x 10
75 Kg x 10 -->great, SB. Can't remember if it's a PB, who cares

Machine shoulder press
50 Kg x 10
50 Kg x 9

Tricep pushdowns
30 Kg x 10 x 2 sets

db curls
12.5 Kg x 10
15 Kg x 10

an ok session, anyway i've got a payraise at work so nothing can bug me today

 

[PrinceVegeta]

Nice session Storm!

 

[Storm]

Legs

Leg press (as i've stated before this shit is almost vertical)
w/u
165 Kg x 5
180 Kg x 5 x 2sets
195 Kg x 5 ---> SB!

squats
62 Kg x 10 x 2 sets

lying leg curl
35 Kg x 10
40 Kg x 10

one-legged standing calf raises
~115Kg x 10
~125 Kg x 8 --> i wanted ten

Leg press was great.

 

[PrinceVegeta]

Strong session man! good pb!

 

[Storm]

Upper body:

flat BB press
w/u
72 Kg x 5
82 Kg x 5
82 Kg x 5
92 Kg x 5 --->PB!!! (by one rep lol) no spot.

Incline DB press
20 Kg x 10
25 Kg x 10

Pullups
+5Kg x 5
+5Kg x 5
+5Kg x 5
+7Kg x 5 --->SB!!!

close grip pulldowns
60Kg x 10
65 Kg x 8

Machine shoulder press
50Kg x 10 x 2 sets

Triceps pushdowns
30Kg x 10 x 2 sets

alternate biceps curls
17.5 Kg x 5 x 3 sets

 

[PrinceVegeta]

Strong session man, may i ask why u go so light in the incline dumbells

 

[Storm]

yes, you can . It's light anyway but just to make sure we're talking the same language, that's the weight of each dumbell. Then again, it's light because i cannot move more weight for 10 reps after flat-benching heavy. It's more a triceps thing than a chest thing tho. Thanks for asking

 

[PrinceVegeta]

I assumed the weight is for each dumbell, i just thought u could go heavier in the dumbells considering how much ur bencing, u should alternate the moves so that each gets trai at it's heaviest, no one ever complained of having to much upper chest right?

 

[Storm]

thanks for the tips PV, i actualy do incline DB as my first/heavy chest exercise more or less half my upperbody sessions lately (and will have to switch to BB soon because there are no heavier dbs around).

 

[PrinceVegeta]

^^ ok nice man! sucks to have a gym where the dumbells dont go past the 60 kg range!

Keep training hard amigo

 

[Storm]

^^ I do, thanks for the support bro (must spread reputation....)

I've never been a good bencher anyway lulz. Srsly, some people can bench his bodyweight first time they step into a gym, i barely could move an olympic bar keeping it parallel to the floor lol.

Squats
w/u
92 Kg x 5
102 Kg x 5
112 Kg x 5 ---> last two reps were nothing to be proud of, so i decided to drop weight and do a longer set.
92 Kg x 8 now these were quality reps.

Leg press
135 Kg x 10 x 2 sets aaaaaah! exahusted after those

Lying leg curl
40Kg x 10
40 Kg x 7

standing one-leg calf raises
~115Kg x 10 x 2 sets

20 Minutes bike.

I'm fu**ng tired now.

 

[PrinceVegeta]

Good leg session Storm! good choice on not sacrificing form for weight!

 

[El Freako]

Want to bench well? Smolov my friend.

Or you could try some conjugated periodisation...

 

[Storm]

^^ Maybe in the future, thanks freako.

Flat BB press
52 Kg x 10
72 Kg x 5
82 Kg x 5 x 2 sets
86 Kg x 5

Incline DB press
22.5 Kg x 10 x 2 sets

Pullups
BW+5Kg x 5 x4 sets

cable row
60 Kg x 10 x 2 sets

DB shoulder press
20 Kg x 10
20Kg x 8

triceps pushdowns
30Kg x 10 x 2sets

db curl
12.5 Kg x 10 x 2 sets

 

[PrinceVegeta]

Strong session man!

 

[El Freako]

Nice work mate.

 

[Storm]

i've done some squats, leg press, leg curls and calves today.

 

[PrinceVegeta]

interesting...why no weights?

 

[Storm]

^^ didn't have the time PV, thanks for commenting. More or less trhe same than last session

Today:
Flat BB
w/u
72 Kg x 5
82 Kg x 5
92 Kg x 5
92 Kg x 5 -->first time using this weight for 2 sets (last rep spotted)

Incline DB
22.5Kg x 10
25 Kg x 10

Pullups
BW x 5
+5Kg x 5 x 2 sets
+10 Kg x 5 --->SB!

seated cable row
60Kg x 10
70 Kg x 10

DB shoulder press
17.5 Kg x 10 x 2 sets

Triceps pushdowns
30Kg x 10
35Kg x 9

DB curls
12.5 Kg x 10 x 2 sets