German_Joe's log

[miamiracing]

looks good but u didn't made any deads?

miamiracing

 

[Rocky]

Nice job German. Legs and back in the same session is tough going with such large muscle groups!

 

[SerbMarko]

damn, i could never train legs and back together..

 

[Glex]

BB Rows and preachers look really solid there, Joe

 

[German_Joe]

A2 Chest, shoulder and Tri's

Db benchpress

set #1 45bs x 12
set #2 60lbs x 10
set #3 60lbs x 10
set #4 60lbs x 10

Dips

set #1 me x 12
set #2 me x 12
set #3 me x 12


*** db fly fascia stretching

Db presses

set #2 60bs x 8
set #3 60lbs x 7
set #4 60bs x 6

Upright rows

set #2 45lbs x 12
set #3 45lbs x 12
set #4 55lbs x 10

BB shrugs

set #1 135lbs x 15
set #2 190lbs x 12
set #3 190lbs x 10

*** shoulder fascia stretching

RGBP

set #1 135lbs x 8
set #2 135lbs x 6
set #2 135lbs x 6

*** db extension fascia stretch

 

[Rocky]

Nice work. Strong delts - pressing the same as you bench!

 

[German_Joe]

B2 Legs, Back and Bi's

front Squat

set #1 45lbs x 10
set #2 135lbs x 8
set #3 135lbs x 9
set #4 135lbs x 8

Hack Squat

set #1 185lbs x 15
set #2 185lbs x 14
set #3 185lbs x 12


*** Quad fascia stretch

Sldl

set #2 135bs x 10
set #3 195lbs x 10
set #4 195lbs x 10
set #5 195lbs x 8

*** straight legged deadlift fascia stretch

Rack Chins

set #1 me x 11
set #2 me x 12
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 11

*** hanging fascia stretch

Legpress calf Raises

set #1 500 x 12
set #2 500 x 12
set #3 500 x 12

Db Alt Curls

set #1 45lbs x 6
set #2 40lbs x 7

Bicep fascia stretch

During my db alt curls my hamstrings were just shaking, made it akward

should be ready to move back up to 90's on db rows

I never do hacksquats, so im throwing that in for a couple of weeks, need more of an outer sweep anyway

 

[Glex]

Great job on the hacks after front squats, and your calf raises are none too shabby

 

[Rocky]

Nice job! I get the wobbly leg thing when I do shoulders after legs!

 

[German_Joe]

Nice job! I get the wobbly leg thing when I do shoulders after legs!

when i was doing curls it looked like i was cheating, but i was just trying to stand up

Day off today, chest,shoulder and tris tommorow

 

[German_Joe]

Chest
BB benchpress

set #1 135 lbs x 10
set #2 185 lbs x 8
set #3 185 lbs x 7
set #4 185 lbs x 6

Incline db press

set #1 60 lbs x 7
set #2 60 lbs x 8
set #3 60 lbs x 7

*** db fly fascia stretching

Shoulders
Smythe machine presses

set #1 85 lbs x 10
set #2 125 lbs x 5
set #3 125 lbs x 6
set #4 125 lbs x 3

DB lateral raises 3

set #1 20 lbs x 12
set #2 25 lbs x 10
set #3 25 lbs x 12

DB Shrugs

set #1 90 lbs x 12
set #2 90 lbs x 12
set #3 90 lbs x 12

*** shoulder fascia stretching

Triceps
close grip bench press

set #1 135 lbs x 10
set #2 135 lbs x 8
set #3 135 lbs x 7

*** db extension fascia stretch

 

[Rocky]

Nice push session. Don't sweat the shoulder presses - it's always gonna be hard work after 2 lots of benching!

 

[Glex]

Nice push session. Don't sweat the shoulder presses - it's always gonna be hard work after 2 lots of benching!

Si.

Nice DB shrugs, and good finish with the close grips

 

[German_Joe]

BB back Squat

set #1 45 lbs x 15
set #2 135 lbs x 10
set #3 185 lbs x 9
set #4 185 lbs x 8
set #4 185 lbs x 7

Single Leg legpress

set #1 205 lbs x 15
set #2 205 lbs x 15

*** leg fascia stretch

Leg curl

set #1 90 lbs x 8
set #2 90 lbs x 7

*** straight legged deadlift fascia stretch

BB row

set #1 135 lbs x 15
set #2 185 lbs x 8
set #3 185 lbs x 8
set #4 185 lbs x 7

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 7
set #2 85 lbs x 6

*** Bicep fascia stretch

 

[Rocky]

Another fine job. And still keeping diligent with the stretches too!

 

[miamiracing]

Servus,

yea looks good..keep it up

miamiracing

 

[Bulkboy]

good session there dude, those squats are strong and so is ur barbell rows

 

[SerbMarko]

hey what are back squats lol

 

[German_Joe]

oposite of front squats lol , guess i should just all them squats haha

 

[German_Joe]

thank you for the comments