EL DIARIO

[PrinceVegeta]

Strong session their amigo! those benches are growing!

 

[Storm]

legs

Squats
57 Kg x 10
77 Kg x 5
97 Kg x 5 x 2 sets

Leg press
135 Kg x 10 x 2 sets

lying leg curl
35 Kg x 10
40 Kg x 10

one-leg standing claf raises
~115 Kg x 10
~120 Kg x 10 ->this shit hurts lol

 

[PrinceVegeta]

Strong leg session storm!

 

[Storm]

Incline DB press
20 Kg x 10
30Kg x 5
32.5 Kg x 5 x 2 sets
35Kg x 4

Flat bb press
62 Kg x 10 x 2 sets

deadlift
62 Kg x 10
82 Kg x 5
112 Kg x 5
122 Kg x 5 x 2 sets

lat pulldown (wide)
60Kg x 10
70Kg x 10

machine shoulder press
50Kg x 10
60Kg x 10

Triceps dips
BW x 7-5-5

DB curls
15Kg x 5
17.5 Kg x 5 x 2 sets

 

[Storm]

did legs on friday. Today i was in a hurry, all this was done in less than 40mins:

DB incline press
4 sets x 5 reps, 30Kg

BB flat press
2 sets x 10 reps, 62Kg

Pullups
4 sets x 5 reps, BW+5Kg

pulldowns (close grip)
2 sts x 10 reps, 60Kg

machine shoulder press
2 sets x 10 reps, 50 Kg

cable pushdowns
2 sets x 10 reps, 30Kg

db curl
2 sets x 10 reps, 12.5Kg

+run back home.

 

[Storm]

Squats
w/u
82 Kg x 5
102 Kg x 5 x 3 sets

lying leg curl
35 Kg x 10
40 Kg x 10

leg press
135 Kg x 10 x 2 sets

one-leg standing calf raises
~120Kg x 10 x 2 sets

 

[Storm]

flat BB BP
72 Kg x 5
82 Kg x 5 x 2 sets
92 Kg x 5

incline DB BP
22.5 Kg x 10
25Kg x 8

pullups
BW+5Kg x 5 x 3sets
BW+10Kg x 5

seated cable rows
60Kg x 10
70Kg x 10 easy

DB shoulder press
17.5 Kg x 10
20 Kg x 10

triceps dips
BW x 10 (SB)
BW x 7.5

DB curls
15 Kg x 5
17.5 Kg x 5-6-5

From tomorrow morning to friday night i'm on a bussiness trip to Seville, I hope there's a gym in the hotel* or nearby with a reasonable daily fee... See you next weekend.

*Edit: just checked online and the hotel has a gym. If the price is correct i'd still train this week!

 

[Natzo]

good effort !

keep it up!

 

[Storm]

hi guys, i've logged in to uptade...i'm still in the hotel, i go back home tomorrow night. The "gym" is free and its equipement consits in 2 threadmills 1 bike and a set of dumbells up to....10 fucking kilograms.

I've been doing some ultra-lightweight fullbody workouts and cardio. I've done the kind of exercises that usually need less weight like flies, bent lateral raises and such, plus pushups, hig-rep curls, kick backs, loooooong sets of lunges....at least i could do something.

Cheers

 

[Storm]

Mon:

Flat BB press
62Kg x 10
82 Kg x 5 x 3 sets
92 Kg x 5

Incline DB press
22.5 Kg x 10
25Kg x 10

Pullups
BW x 5
BW +5Kg x 5
BW +10Kg x 5 x 2 sets -->great

Seated cable row
70Kg x 10
75Kg x 10 -->SB

Machine shoulder press
40 Kg x 10
60 Kg x 8

tricep pulldowns
30 Kg x 10 x 2 sets

biceps curl
12.5 Kg x 10
15 Kg x 10

 

[Storm]

Tue: legs

Squats
w/u
92 Kg x 5
102 Kg x 5
112 Kg x 5 x 2 sets. Deep and balanced, nice reps.

Leg press
135 Kg x 10 x 2 sets

Lying leg curl
35 Kg x 10
40 Kg x 10

standing calf raises (one leg)
~115 Kg x 10
~120 Kg x 10

Hot weather begins, today ~27ºC outside at that time (17:30). I'm sweating more than usual.

 

[PrinceVegeta]

Nice leg session man!

 

[Natzo]

solid work there mate!

 

[El Freako]

Gotta love working out in the heat.

 

[Storm]

Hi guys,I don't have much time to update the log lately although i'm training regularly.

Today's session:

1. Incline db press
w/u
30 Kg x 5
30 Kg x 5
35 Kg x 4 fuuuuuuu (SB)
32.5 Kg x 5

2.flat bb press
62 Kg x 10
72 Kg x 10

3. Deadlifts
w/u
112 Kg x 5
112 Kg x 5
132 Kg x 5
142 Kg x 3-regrip-2 fucking grip but ey! this is SB!

4. chinups
BW x 10 x 2 sets

5. DB shoulder press
20 Kg x 5
25 Kg x 5
22.5 Kg x 5

6. cable pushdowns
30 Kg x 10
35 Kg x 10

7. alternate DB curls
17.5 Kg x 5
20 Kg x 5
17.5 Kg x 5

hooooot today >30ºC outside.