German_Joe's log

[German_Joe]

Meaning to do this for a while first session in a bout 45 minutes.
Had a quick supper of Steak and oats and im gunna hit up legs today

 

[German_Joe]

First session Leg session A

(Bodyweight squats warmup)
1x20

Back Squats
Warmup set 1x12 135lbs
worksets 1x8 175lbs
1x6 175lbs
1x5 175lbs

Leg press
worksets 1x9 500lbs
1x8 500lbs
1x6 500lbs

Rdl
Warmup set 1x12 105lbs
worksets 1x10 160lbs
1x9 160lbs
1x9 160lbs

Leg Curl
worksets 1x8 80lbs
1x7 80lbs

Seated calf raise 1x7 140lbs
2x12 130lbs

Leg press calf raises 3x12 405lbs

**A little bit disapointed in my squats,I feel like im losing strength in it. I think im going to switch to 4-6 because i made good strength gains with that.
**Seated calf raises were bad today, the foam is starting to wear out on the knee bars and I could feel it putting pressure on my bone.
** other than those two thing i think it went alright felt a little bit fatigued but i pushed through it.

 

[FOOTBALL FAN]

good to see your log Joe keep it up

 

[philosopher]

Nice session GJ. Keep us updated and succes with your new log.

 

[Project Evo]

Glad to see you posting your log mate, great work on the leg press and deads for sure.

 

[fistacuffs]

my fellow Canadian!! Excellant log bro- good weights! Keep it up!

 

[MexicanMuscle]

nice session buddy, u got some great numbers in. glad to see u have ur log up!

 

[German_Joe]

Thanks alot for all the comments, this is probably the most friendly and supportive forum on the net. Today is an off say for me and tommorow is my B upperbody session and im pumped for it.

 

[Robcardu]

Nice session man, good to know you have a log, keep it up.

 

[German_Joe]

Upperbody session B

Incline BB Press
Warmup set 12 x 110
Worksets 3 x 6 x 160

bent BB Row
Warmup set 12 x 110
worksets 1 x 9 x 160
2 x 8 x 160

Lat Pulldown
worksets 1 x 8 x 140
2 x 7 x 140

Db Shoulder press
Worksets 3 x 8 x 150

BB shrugs
Warmup set (checking form) 1 x 12 x 130 lbs
2 x 10 x 180 lbs
Seated Db Curl
Worksets 1 x 12 x 30 lbs
1 x 9 x 35 lbs
1 x 7 x 40 lbs

Cable pushdown
Worksets 3 x 8 x 90 lbs

* First time really doing seated db curls usually do standing alt curls
* Incline presses were alright chest isnt a strong point for me, gotta work on it
* Overall a pretty good session

 

[MexicanMuscle]

good session man, some great lifts!

 

[German_Joe]

Lower body session B

Front squats
Warmup w/ Bar 1 x 20 x 40 lb
1 x 10 x 100 lb
1 x 9 x 100 lb
1 x 12 x 100 lb

Single leg press
3 x 15 x 180 lb

Deadlift
1 x 12 x 90 lb
1 x 8 x 110 lb
1 x 8 x 130 lb

leg curl
1 x 10 x 80 lb
1 x 7 x 80 lb

Leg press calf raise
3 x 12 x 430 lb

seated calf raise
1 x 10 x 120 lb
1 x 8 x 120 lb

* Good session Front Squats and Deadlifts are new to me so im really focusing on learning the proper form.
* I felt really comfortable on the front squats and found i could go much deeper than even back squats.
* I dont do single leg press often so I wasnt sure of what i could do and overshot my weight, I hit 15 reps and I was grunting like a bitch.
* I tried different grips on deadz and felt that the best was having and overhand and a overhand grip.
* Overall a good session

 

[MexicanMuscle]

good session man, some nice solid lifts!

 

[PUMBA]

Good session bro, some people put deads in thier back day, but legs day is fine I guess your using glutes and hammi's are you doing stiff legged one or regular? Yes that grip is best for regular deads IMO.

 

[German_Joe]

Good session bro, some people put deads in thier back day, but legs day is fine I guess your using glutes and hammi's are you doing stiff legged one or regular? Yes that grip is best for regular deads IMO.

I Alternate between regular and Romanian, I try SUmo's but I hve long legs and i would probably rip the ass out of my pants when i squat down. I sometimes worry that my trps/lowerback might get over worked becuase the day before i did shrugs and bent rows.... damn i like bent rows

 

[FOOTBALL FAN]

good leg day mate sometimes its better to deload a bit and work on proper form

 

[PUMBA]

I Alternate between regular and Romanian, I try SUmo's but I hve long legs and i would probably rip the ass out of my pants when i squat down. I sometimes worry that my trps/lowerback might get over worked becuase the day before i did shrugs and bent rows.... damn i like bent rows

LMAO at the pants, I would not worry two much about the traps/lowerback, they can handle a bit of work.

 

[Clint]

some good sessions you have under your belt German, keep this hard work up...what do you currently weigh anyway? height and bodyfat too? solid work thus far

 

[German_Joe]

holy shit got to cut the is crap out i got to post in here..... currently i weigh 215 im 6'2" and would estimate bf is about 12-15 i can see top 4 abs but the lower stomach could use some work

 

[German_Joe]

Ive come over a year so far and have been working out since i was 15. only this past year have i gotten serious results though. My change in diet was probably the contributing factor in the increase of size..... i still find my strength isnt near what it should be for someone my size