FinnGasolin's way to epiQ strength (:

[FinnGasolin]

Saturday 12/12-09

Legs and lowerback today. I'm enjoying the hell out of my Ironworks!

Legs and lowerback and arms and Coca Cola and Protein Powder and Techno Music
Snatch-grip DL
5 x 70
5 x 80
5 x 90
3 x 100
1 x 110
1 x 117,5 - PR!
- Last set was plain ugly!

Squat
8 x 60 (FSQ - auch!)
8 x 70
8 x 75
8 x 75
8 x 80
6 x 90

A1) Lying Leg-curls
4 x 12 x 30
A2) Legpress (minus sled)
4 x 10 x 125

EZ-bar Curls
8 x 33 - PR!
8 x 33
8 x 30,5
8 x 30,5

Triceps OH Rope-extensions
12 x 45
12 x 45
12 x 45

 

[FinnGasolin]

Sunday 13/12-09

Had to work at 1'o'clock today, so made an early trip to the gym. Training in the morning will never be my thing.

Upperbody domination
Military
5 x 40
5 x 42,5
3 x 45
4 x 45 - PR!
5 x 42,5
5 x 42,5

DB Benchpress
8 x 24
5 x 26,5
8 x 24
8 x 24
8 x 24

DB Incline Benchpress
12 x 16,5
11 x 19
10 x 19
10 x 19
9 x 19

Pec-dec Flyes
8 x 35 --> 10 x 25 --> 12 x 15
8 x 35 --> 8 x 25 --> 11 x 15
8 x 35 --> 8 x 25 --> 12 x 15

Chinups
8 x BW
8 x BW (WG OH)
8 x BW (WG OH)
8 x BW

Seated Pulley
10 x 60
10 x 65
10 x 65
10 x 65

A1) Facepulls
12 x 50
12 x 50
12 x 50
A2) Standing Calf-raise
12 x 130
12 x 130
12 x 130

 

[Hypocrisy86]

awesome progress bro

 

[FinnGasolin]

Thank you hypo. As you might have noticed, december is pec-month. So extensive chest-pwnage and solid food-intake should end up with me being a pectosaurus

 

[El Freako]

I can't believe I haven't looked into this log yet. Nice work mate.

 

[FinnGasolin]

I can't believe I haven't looked into this log yet. Nice work mate.

I can't believe it either Thanks freako!

 

[FinnGasolin]

Tuesday 15/12-09

I have a really busy schedule this week. Don't really now how much I will be training. Will try, however, to complete 3 upperbody sessions.

Upperbody
Benchpress
5 x 60
5 x 65
5 x 70 - PR!
5 x 70 - Forced on the last rep!
8 x 60 - PR!
8 x 60

DB Incline Benchpress
8 x 21,5
8 x 21,5
8 x 21,5
6 x 24
7 x 24 - Forced on the last rep!

DB Slight-decline Benchpress
12 x 19
11 x 21,5
10 x 21,5
9 x 21,5
12 x 19

Cable Crossover (dropset)
8 x 35 --> 10 x 25 --> 12 x 20
8 x 35 --> 10 x 25 --> 12 x 20
8 x 35 --> 10 x 25 --> 12 x 20

Chinups
8 x BW
8 x BW - Wasted after the 50 reps yesterday - I suppose!
Pulldown WG OH
8 x 50
8 x 50

DB Rows
10 x 31,5
10 x 31,5
10 x 31,5

Bent-over Lateral Raise
8 x 8
8 x 8
8 x 8

 

[El Freako]

2 PRs in one session, good effort.

 

[FinnGasolin]

Freako: Thanks m8 I try..

---------------

Thursday 17/12-09

Upper-body
Military
5 x 40
5 x 45 - PR! Finally managed to get the 5th rep
3 x 45
5 x 42,5
5 x 42,5
5 x 42,5

DB Benchpress
8 x 24
8 x 24
8 x 26 - Forced on the last 2
8 x 26 - PR!
8 x 26 - Fail on the 9th rep

DB Incline Benchpress
12 x 19
12 x 19
10 x 19
10 x 19
9 x 19

Pec-dec Flyes
8 x 35 --> 10 x 25 --> 12 x 15
8 x 35 --> 10 x 25 --> 12 x 15
8 x 35 --> 10 x 25 --> 12 x 15

Chinups
4 x 8 x BW

BB Rows
4 x 10 x 67,5

Facepulls
3 x 12 x 50

 

[FinnGasolin]

Saturday 19/12-09

Was very drunk yesterday - no hangover though. Today was pec-day (again).

Upperbody
Benchpress
5 x 60
5 x 65
5 x 70
5 x 75 - PR! Forced on the last 2 - still PR! though
5 x 65

DB Incline Benchpress
8 x 21,5
8 x 24
6 x 24
7 x 24
9 x 21,5

DB Slight-decline Benchpress
10 x 21,5
12 x 21,5
10 x 21,5
8 x 21,5 - Lulz
10 x 21,5

Cable Crossover (DDDDDDDDDDDDDDropset)
8 x 35 --> 10 x 25 --> 12 x 20
8 x 35 --> 10 x 25 --> 12 x 20
8 x 35 --> 10 x 25 --> 12 x 20

Chinups
8 x BW (MG UH)
8 x BW (WG OH)
8 x BW (MG OH)
8 x BW (CG UH)

A1) Seated Cable-row
10 x 60
10 x 65
10 x 65
A2) Delt-machine
20 x 10
20 x 10
20 x 10

 

[FinnGasolin]

Monday 21/12-09

First lowerbody session in over a week. I'm gonna have trouble walking tomorrow!

Lowerbody aka legs of d00m
Front Squat
5 x 40
5 x 50
5 x 60
3 x 70
3 x 75
1 x 80 - PR! Like a rocket, rocket.
0 x 85 - WTF?! Was absolutely positive, that it would be there!

Squat
8 x 80
10 x 80
10 x 80
25 x 60
- 30 reps at least next time

DB RDL
6 x 45
6 x 45
6 x 45
6 x 45

A1) Lying Leg-curls
10 x 35
10 x 35
10 x 35
10 x 35
A2) Seated Calf-raise
12 x 30
12 x 30
12 x 30
12 x 30

EZ-bar Curls
8 x 33
8 x 33
8 x 33

DB Alt. Hammer-curls
16 x 16,5
16 x 16,5
16 x 16,5

+ Rotator-cuff

 

[El Freako]

Its a bitch when you're defeated by an extra 5kg ain't it.

 

[FinnGasolin]

Truly is What pissed me off the most, was that the single with 80 kg was fairly easy!

 

[Skeptic]

Nice squatting matey!!

 

[FinnGasolin]

Thank you Skeptic

 

[FinnGasolin]

Tuesday 22/12-09

Where did december go? I'm considering how my next routine should look like. I'm kinda hooked on a push/pull-routine (legs on the push-day). So if anyone has any input or ideas - maybe even some crazy stuff (wow!), just say the word

Upperbody
Military
5 x 40
4 x 45
4 x 45
4 x 45
4 x 45
8 x 40 - PR!

DB Benchpress
8 x 24
7 x 26,5
8 x 26,5
8 x 26,5
8 x 26,5
8 x 24

DB Incline Benchpress
10 x 19
10 x 19
10 x 19
9 x 19
9 x 19

Pec-dec Flyes
8 x 35 --> 10 x 25 --> 12 x 15
8 x 35 --> 10 x 25 --> 12 x 15
8 x 35 --> 10 x 25 --> 12 x 15

Chinups
8 x BW
8 x BW
8 x BW
8 x BW

BB Rows
10 x 70 - PR!
10 x 70
10 x 70

A1) Facepulls
12 x 50
12 x 55 - PR!
12 x 55
A2) Delt-machine
10 x 20
10 x 20
10 x 20

 

[Hypocrisy86]

congrats on the hard work, also superb squats man!

 

[FinnGasolin]

Thanks man

 

[FinnGasolin]

Thursday 24/12-09

Last day of my pec-madness-routine. My shoulders are beginning to complain and I felt tired because of all the pressing. Never the less, I managed to complete and I've seen good gains - mostly in the strength-department. I decided to go for a PR in benchpress today. My one big goal for this year, was to bench 80 kg before new year - so that's what I did May not sound as much - but to me, this was a big achievement!

Morningweight: 64,3 kg

Benchpress
20 x 20
10 x 40
8 x 50
5 x 60
5 x 65
2 x 70
1 x 75
1 x 80 - PR! BOOM!
0 x 85 - Had to try!

Incline DB Benchpress
8 x 21,5
8 x 24
8 x 24
7 x 24
8 x 24
8 x 21,5

Chinups
12 x BW
8 x BW
8 x BW
8 x BW

DB Rows
10 x 31,5
8 x 39 - PR!
6 x 45 - PR!
6 x 45
6 x 45
15 x 31,5

OA Chest-supported Row
20 x 15
20 x 15

Pec-dec Flyes
15 x 30
15 x 30

Delt-machine
10 x 20
10 x 20
10 x 20

Triceps Pushdown (stack = 75)
12 x 60
8 x 70
8 x 70

Merry christmas fellows!

 

[FinnGasolin]

Saturday 26/12-09

SDH, week 1, day 1:
A1) Slight-decline DB Benchpress
5 x 26,5
5 x 26,5
5 x 26,5
5 x 26,5
4 x 26,5
A2) DB Rows
5 x 40
5 x 40
5 x 40
5 x 40
5 x 40

Squat
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80

B1) Dips
10 x BW
10 x BW
10 x BW
10 x BW
B2) WG Pulldown
10 x 50
10 x 50
10 x 50
10 x 50

Goodmornings
10 x 50
10 x 50
10 x 50
10 x 50