FinnGasolin's way to epiQ strength (:

[FinnGasolin]

good job mate!

Thanks m8!

 

[FinnGasolin]

Thursday 14/01-10

BW: ~65 kg. Am I awesome?

SDH, week 3, day 5:
A1) Slight-decline DB Benchpress
5 x 31,5
5 x 31,5
5 x 31,5
3 x 34 - PR! (Fail on 4th rep)
8 x 29 - PR!
A2) DB Rows
5 x 48
5 x 48
5 x 48
5 x 48
5 x 48

Squat
20 x 90 - PR! BOOOOOOOOOOOOOOM!
Front-squat
5 x 50
5 x 50
5 x 60
5 x 60

B1) Dips
10 x BW
10 x BW + 5 kg
10 x BW + 5 kg
10 x BW + 5 kg
B2) Chinups
10 x BW
10 x BW
10 x BW
10 x BW

Lying Leg-curls
10 x 40
10 x 40
10 x 40
10 x 40

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

C1) Reverse Hypers
15 x BW
15 x BW
15 x BW
C2) Dips
10 x BW
10 x BW
10 x BW

 

[cereal]

Lots of stuff for one day. Good workout.

 

[Deity]

How about you share your beautiful 20x90kg squat with the rest of the mecca, pal?

Keep at it. Very impressed.

 

[FinnGasolin]

Your wish is my command. How do I embed the jewtube-vid?

 

[PrinceVegeta]

Awesome pr's in ur last session man, keep it up!

 

[Deity]

 

[FinnGasolin]

Spank you very much, Razzmatazz!

 

[FinnGasolin]

Monday 18/01-10

New routine. Ask if you are interested in ... well, anything.

QoQ-training, week 1, day 1:
Incline DB Benchpress
5 x 24
5 x 24
5 x 24
5 x 24
5 x 24

Chinups
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg

Dips
8 x BW + 5 kg
8 x BW + 5 kg
8 x BW + 7,5 kg - PR!
8 x BW + 7,5 kg
8 x BW + 7,5 kg

DB Rows
10 x 40
10 x 40
10 x 40
10 x 40

DB Shoulderpress
10 x 16,5
8 x 16,5
8 x 16,5
8 x 16,5
- Embarassing. SRSLY!

Kneeling Facepulls
15 x 30
15 x 30
15 x 30

Barbell Complex
OH-squats, thrusters, rows, lunges, RDL & front-squats
8 x 20
8 x 25 (lungs imploding!)

 

[Bulkboy]

major props for that squat set buddy. awesome lifting right there! im interested to hear about ur routine? whats new? hows the setup?

also good session. strong pressing and very solid chinups.

 

[FinnGasolin]

Thanks Bulkboy. Started out a bit conversative and my OH-pressing is just laughable.

I've started an upper/lower-split yet again. Somehow I always find myself returning to this form of training. The program is designed to focus on my weaknesses and hopyfully correct the strength-differences between my front and backside.

Day 1, upper)
Incline DB Benchpress 5 x 5
Chinups 5 x 5
Dips 5 x 8
DB Rows 4 x 10
DB Shoulder Presses 4 x 10
Facepulls 3 x 15

Day 2, lower)
OH-Squat 3 x 5
Front-Squat 5 x 5
Snatch-grip Deadlift 5 x 5
BB Lunges 4 x 10
Back-extensions 4 x 15
Zercher-squats 3 x 10 / Plank 3 x 30-45 sek

If you want to know anything, feel free to ask

 

[El Freako]

Hehe, you're so little. How old are you by the way?

Fucking epic work on those squats. I'd have died half way through.

 

[FinnGasolin]

1.73 m, 66 kg & 20 years old

 

[El Freako]

Shit. You're taller than me. I assumed you were younger too.

But I outweigh you by 26kg :gaysign:

 

[FinnGasolin]

Haha, major weight difference. Gained 11 kg since my marathon in may, so something is actually happening

 

[El Freako]

Wait a few year til "Man Weight" kicks in. I packed on a whole lot of weight around 24-25.

 

[FinnGasolin]

Tuesday 19/01-10

Tabata with Burpees will kill you. EOD!

QoQ-training, week 1, day 2
OH-squat
5 x 30
5 x 30
5 x 30

OL Front-squat
5 x 60
5 x 65
5 x 70 - PR!
5 x 75 - PR!
5 x 75
15 x 50

Snatch-grip DL
5 x 70
5 x 70
5 x 70
5 x 70
5 x 70
- Technique fellas!

BB Lunges
10 x 40
10 x 40
10 x 45
10 x 45
- MIND TO MUSCLE GUYS!

A1) DB Back-extensions
15 x 11,5
15 x 11,5
15 x 11,5
15 x 11,5
A2) DB Alt. Curls
10 x 16,5
10 x 16,5
10 x 16,5
10 x 16,5

B1) Rope Crunches
12 x 30
12 x 40
12 x 40
B2) Adductor
15 x 50
15 x 50
15 x 50

 

[FinnGasolin]

Wednesday 20/01-10

Extra workout today. Destroyed my triceps and chest because they deserve nothing better. Lowerbody tomorrow.

BoNuS-WO:
Dipz
12 x BW
12 x BW
12 x BW

Seated OH CG-lockouts (classic cluster)
1+1+1+1+1 x 60
1+1+1+1+1 x 60
1+1+1+1+1 x 60
1+1+1+1+1 x 60
1+1+1+1+1 x 60
- Too easy!

Dipz
10 x BW + 10 kg - PR!
9 x BW + 10 kg
9 x BW + 10 kg
8 x BW + 10 kg
10 x BW + 5 kg
8 x BW + 5 kg
10 x BW
10 x BW

DB Alt. Hammercurls
6 x 19
6 x 19
6 x 19

BB Complex (rest: 90 sec)
Thrusters, RDL, BOR & Front-squat
10 x 20
8 x 25
6 x 30
6 x 30
4 x 35
- Anything below 8 reps is a waste of time IMO.

 

[FinnGasolin]

Thursday 21/01-10

QoQ-training, day 3, week 1:
OH-squat
5 x 32,5 - PR!
5 x 32,5
5 x 32,5

OL Front-squat
5 x 60
5 x 65
5 x 70
5 x 75
5 x 80 - PR!
8 x 60
8 x 60

Snatch-grip Deadlift
5 x 70
5 x 70
5 x 70
5 x 70
5 x 70

Leg-extensions
10 x 25
10 x 25
10 x 25
10 x 25

DB Back-extensions
15 x 11,5
15 x 11,5
15 x 11,5
15 x 11,5

 

[PrinceVegeta]

Solid sessions all around!