FinnGasolin's way to epiQ strength (:

[FinnGasolin]

Thanks veg

 

[FinnGasolin]

Friday 22/01-10

QoQ-training, week 1, day 4:
Incline DB Benchpress
5 x 26,5 - PR!
5 x 26,5
5 x 26,5
5 x 26,5
5 x 26,5

Chinups
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 10 kg
5 x BW + 15 kg - PR!
5 x BW + 15 kg

Dipz
8 x BW + 10 kg
8 x BW + 10 kg
8 x BW + 10 kg
8 x BW + 5 kg
8 x BW + 5 kg

T-bar Rows
10 x 45
10 x 45
10 x 50
10 x 50
10 x 50
- Easy!

Sitting DB Shoulderpress
10 x 16,5 - Wuhu, going great!
8 x 16,5 - Oh noez!
7 x 16,5 - Fuck me!
7 x 16,5 - Fuck me x2!

OA Chest-supported Machine-rows
20 x 20
20 x 20

Pec-dec Flyes
20 x 25
20 x 25

Kneeling Facepulls
15 x 35 - PR!
15 x 35
15 x 35

 

[Deity]

I just wanna hug you!

 

[FinnGasolin]

Deity, you skank. Hug away, sugar for the sweet.

 

[cereal]

nice session.

 

[FinnGasolin]

Thanks cereal-killer.

 

[FinnGasolin]

Monday 25/01-10

QoQ-training, week 2, day 1:
A1) Incline DB Benchpress
5 x 26,5
5 x 26,5
5 x 24
5 x 24
5 x 24
A2) Cable Cross-over
12 x 35
12 x 30
12 x 30
12 x 30
12 x 30

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

Dipz
10 x BW
8 x BW + 10 kg
8 x BW + 10 kg
8 x BW + 10 kg
8 x BW + 10 kg
8 x BW + 10 kg
12 x BW (non-lockout = instant pump)

T-bar Rows
10 x 45
10 x 55
10 x 55
10 x 55 --> 10 x 45 --> 6 x 25

DB Rows
20 x 30
20 x 30

DB Sitting Shoulderpress
10 x 16,5
10 x 16,5
9 x 16,5
8 x 16,5
- I hate you, DB Sitting Shoulderpress

B1) DB Benchpress (no rest between circuits)
15 x 16,5
15 x 16,5
15 x 16,5
B2) Cable Rows
15 x 45
15 x 45
15 x 45
B3) Rope Pushdowns
15 x 40
15 x 35
15 x 35
B4) Cable Curls
15 x 35
15 x 35
15 x 35
B5) Crunches
15 x BW
15 x BW
15 x BW
- My training-buddy had to put the DB's back in the rack for me, because my forearms were hurting so badly.

 

[PrinceVegeta]

Strong session man!keep it up

 

[FinnGasolin]

Thank you Vegeta. Todays session was tough.

 

[FinnGasolin]

Tuesday 26/01-10

Todays workout nearly killed me.

QoQ-training, week 2, day 2:
Squat
5 x 80
7 x 100 - PR! Overestimated my own skillz on this one

Giant-set SQUATTIN' #1
Front-squat 5 x 75
Back-squat 5 x 75
Front-squat 5 x 60
Back-squat 10 x 60

Giant-set SQUATTIN' #2
Front-squat 5 x 75
Back-squat 5 x 75
Front-squat 5 x 60
Back-squat 5 x 60
Front-squat 5 x 50
Back-squat 20 x 50
- Rest was the time it took to rack and remove plates

Front-squat
5 x 60

Snatch-grip Deadlift
5 x 75
5 x 75
5 x 75
5 x 75
5 x 75

Reverse Hypers
15 x BW
15 x BW
15 x BW
15 x BW

 

[FinnGasolin]

Wednesday 27/01-10

Arms (BoNuZ WoRkOuT):
CG EZ-bar Preacher Curls
8 x 27,5
8 x 27,5
10 x 27,5
10 x 27,5
10 x 27,5

CG Pin Press (lay dead after each rep)
6 x 55
5 x 60
5 x 60
5 x 60
5 x 60

Alt. DB Curls
8 x 19
10 x 16,5
8 x 16,5
8 x 16,5 --> 6 x 11,5

Dipz
10 x BW
10 x BW
10 x BW
10 x BW

A1) Rope Pushdown
12 x 50
12 x 45
12 x 45
A2) Cable Curls
12 x 45
12 x 45
12 x 45

 

[FinnGasolin]

Thursday 28/01-10

QoQ-training, week 2, day 3:
OH-squat
5 x 30
5 x 30
5 x 30

Front-squat
5 x 50
5 x 60
3 x 70
3 x 80
3 x 85 - PR!
8 x 60

Squat (strip-set)
5 x 100
12 x 80
10 x 60
20 x 40
10 x 20

RDL (good ol' friend)
5 x 90
5 x 100
5 x 100
5 x 100
10 x 80

A1) Lying Leg-curls
10 x 30
10 x 30
10 x 30
10 x 30
A1) Ab-wheel
10 x BW
10 x BW
10 x BW
10 x BW

B1) Reverse Hypers
15 x BW
15 x BW
15 x BW
B2) DB Side-bends
10 x 21,5
10 x 21,5
10 x 21,5

 

[FinnGasolin]

Friday 29/01-10

QoQ-training, week 2, day 4:
DB Seated Shoulderpress
10 x 16,5
10 x 16,5
10 x 16,5
10 x 16,5
10 x 16,5

A1) DB Incline Benchpress
5 x 24
8 x 21,5
8 x 21,5
8 x 21,5
A2.1) Chinups
10 x BW
10 x BW
A2.2) Pullups
10 x BW
10 x BW

B1) Dips
12 x BW
10 x BW
10 x BW
10 x BW
B2) Pendlay Rows
10 x 40
10 x 50
10 x 60
10 x 60

C1) BB Shrugs
10 x 80
10 x 80
10 x 80
C2) Kneeling Facepulls
15 x 35
15 x 35
15 x 35

EZ-bar Curls
10 x 30
10 x 30
10 x 30

DB Complex
Squat + shrugs, renegade push-ups, DB burpees & push-press (rest: 60 sec)
8 x 2 x 8
8 x 2 x 8
8 x 2 x 8
8 x 2 x 8

 

[PrinceVegeta]

Very solid sessions man, the sessions look brutal!

 

[FinnGasolin]

I thank you Vegeta

 

[FinnGasolin]

Monday 1/02-10

QoQ-training, week 3, day 1:
DB Sitting Shouldpress
10 x 16,5
10 x 19 - PR!
8 x 19
8 x 19

Chinups
10 x BW
5 x BW + 10 kg
5 x BW + 15 kg - PR!
5 x BW + 15 kg
5 x BW + 15 kg
10 x BW

Incline DB Benchpress
9 x 24 - PR!
7 x 24
6 x 24
7 x 21,5
6 x 21,5

Pendlay Rows
10 x 60
10 x 65 - PR!
10 x 65
10 x 65

OA Machine-rows
15 x 25 - PR!
15 x 25

A1) Dips
10 x BW
10 x BW
10 x BW
A2) Pec-dec Flyes
15 x 25
15 x 25
15 x 25

Kneeling Facepulls
15 x 35
15 x 35
15 x 35

DB Complex (rest: 60 seconds)
Squat + shrugs, renegade pushups, DB burpees & push-press
8 x 2 x 8
8 x 2 x 8
8 x 2 x 8
8 x 2 x 8

 

[PrinceVegeta]

solid session man, congrats on the nice pb's

 

[FinnGasolin]

Thanks again Vegeta. Trying I am.

 

[FinnGasolin]

Wednesday 3/2-10

QoQ-training, week 3, day 2:
OH-squat
5 x 30
5 x 30
5 x 30

Deadlift
5 x 90
5 x 100
3 x 110
3 x 110
3 x 110
8 x 90

Front-squat
10 x 50
10 x 50
10 x 50
10 x 50
10 x 50
10 x 50

A1) Lying Leg-curls
10 x 35
10 x 35
10 x 35
10 x 35
A2) Rope Crunches
12 x 35
12 x 35
12 x 35
12 x 35

B1) Leg Extensions
15 x 20
15 x 20
15 x 20
B2) DB Side-bends
10 x 24 - PR!
10 x 24
10 x 24

C1) Zercher Squat
5 x 50
5 x 50
5 x 50
C2) Woodchops (High to Low)
12 x 20
12 x 25
12 x 25

 

[PrinceVegeta]

huge awesome session man