German_Joe's log

[Natureboypkr]

nice session

 

[German_Joe]

seems everyone on this forum owns me on db presses
everyone lol.
damn my shoulders..

those reps must give u a good pump man
keep it up

halfway through the session, i have an entire upperbody pump. No clue how my back gets it but i wasn't complaining. Feels awsome after stretching too!

 

[German_Joe]

B2 Legs, Back and Bi's

front Squat

set #1 45lbs x 10
set #2 90lbs x 10
set #3 135lbs x 8
set #4 135lbs x 8
set #5 135lbs x 7

LegPress

set #1 460lbs x 12
set #2 460lbs x 10
set #3 460lbs x 10


*** Quad fascia stretch

Sldl

set #1 45lbs x 10
set #2 135bs x 10
set #3 175lbs x 8
set #4 175lbs x 8
set #5 175lbs x 8

*** straight legged deadlift fascia stretch

Rack Chins

set #1 me x 10
set #2 me x 10
set #3 me x 10


DB Row

set #1 65lbs x 10
set #2 80lbs x 10
set #3 80lbs x 10
set #4 80lbs x 10

*** hanging fascia stretch

Legpress calf Raises

set #1 460 x 12
set #2 460 x 12
set #3 460 x 12

Hammer Curls

set #1 40lbs x 10
set #2 40lbs x 10
set #3 40lbs x 7

Bicep fascia stretch

That's it for today, rack chins were a first today. They went well. I usually do calves right after hams, but i nearly forgot to do them today .

 

[Natureboypkr]

solid session, keep working keep growing

 

[Hypocrisy86]

that leg press must be a great feeling
same weight with 10+ reps
keep those quads blasted!
good stretches there too, !

 

[Glex]

Solid workout

I usually do calves right after hams, but i nearly forgot to do them today .

Don't you hate when that happens?

 

[German_Joe]

Solid workout

Don't you hate when that happens?

yeah, things are just going steady and your plowin your way through sets, but you always feel like you missed something. My gyms closed on the weekend but key members can always get in. Im usually the only one in there, so i usually get my weights ready in between sets. I go straight from sldl to rack chins, I finish my last set and im thinking well fuck what about calves

 

[SerbMarko]

good job Joe.. u have some serious volume to your workouts.. keep it up.

 

[German_Joe]

good job Joe.. u have some serious volume to your workouts.. keep it up.

The first one or two sets are just warm up, nothing taxing really i should make that clearer next time

 

[Rocky]

Session looked good. Glad the rack chins went well. I've started incorporating them into my sessions too now!

 

[SerbMarko]

The first one or two sets are just warm up, nothing taxing really i should make that clearer next time

you warm up with each and every exercise?

 

[CJU]

nice hammer curls. that fascia stretching is uncommon but good to do. hows it workin for you?

 

[German_Joe]

you warm up with each and every exercise?

just on the first movement of a muscle group

nice hammer curls. that fascia stretching is uncommon but good to do. hows it workin for you?

Its going good, gaining some improvements i think.

 

[German_Joe]

First of many

Chest
BB benchpress

set #1 135 lbs x 10
set #2 190 lbs x 7
set #3 190 lbs x 6
set #4 190 lbs x 5

Incline db press

set #1 60 lbs x 10
set #2 60 lbs x 10
set #3 60 lbs x 8

*** db fly fascia stretching

Shoulders
Smythe machine presses

set #1 65 lbs x 10
set #2 120 lbs x 8
set #3 120 lbs x 6
set #4 120 lbs x 6

DB lateral raises 3

set #1 20 lbs x 18
set #2 20 lbs x 18
set #3 20 lbs x 13

DB Shrugs

set #1 80 lbs x 15
set #2 80 lbs x 15
set #3 80 lbs x 15

*** shoulder fascia stretching

Triceps
close grip bench press

set #1 145 lbs x 8
set #2 145 lbs x 6
set #3 145 lbs x 6

*** db extension fascia stretch

** I switched to plate db's, My gym has Rubber hex db's upto 60's so im switching up

Going to increase some iso movements next session

 

[Glex]

High reps on those shoulders musta sucked Great job

 

[Rocky]

Great push session. Some good weight and high rep ranges going on too.

 

[SerbMarko]

great chest/shoulder workout.. did you do all that in one day?

 

[German_Joe]

great chest/shoulder workout.. did you do all that in one day?

yep, it usually take 50 - 60 minutes

 

[German_Joe]

B1 Legs, Back and Bi's

BB back Squat

set #1 135 lbs x 10
set #2 185 lbs x 6
set #3 185 lbs x 4
set #4 185 lbs x 5

Single Leg legpress

set #1 175 lbs x 15
set #2 175 lbs x 15
set #3 175 lbs x 15

*** leg fascia stretch

Leg curl

set #1 80 lbs x 10
set #2 80 lbs x 8
set #3 80 lbs x 7

*** straight legged deadlift fascia stretch

BB row

set #1 135 lbs x 10
set #2 165 lbs x 9
set #3 165 lbs x 10
set #4 165 lbs x 8

Front Pulldowns (moderate grip)

set #1 90 lbs x 10
set #2 140 lbs x 8
set #3 140 lbs x 8
set #4 140 lbs x 7

*** hanging fascia stretch

Preacher Curl

set #1 85 lbs x 8
set #2 85 lbs x 6

*** Bicep fascia stretch

I waited till today to post this. I was so fucked up yesterday, I don't think i had any business being in the gym. I was burning fields all day, and i think i got smoked out.

 

[Natureboypkr]

great session, how are the fascia stretches working for you