German_Joe's log

[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 13
set #2 me x 12
set #3 me x 10


*** db fly fascia stretching

Db presses

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

Upright rows

set #2 35lbs x 12
set #3 55lbs x 12
set #4 55lbs x 12
set #4 55lbs x 12

BB shrugs

set #1 135lbs x 15
set #2 205lbs x 12
set #3 205lbs x 12
set #3 205lbs x 12

*** shoulder fascia stretching

RGBP

set #1 95lbs x 10
set #2 115lbs x 10
set #2 115lbs x 10

*** db extension fascia stretch

switched to plate db's on both flat db press and db military

 

[Rocky]

Solid job as per usual.

 

[Bulkboy]

another quality session there buddy

 

[SerbMarko]

nice session.. but RGBP? means?

 

[German_Joe]

nice session.. but RGBP? means?

reverse grip Bench Press

i brought down the weight soley for the purpose of checking my form

 

[fallen]

nice shrugs and the RGBP are killers i love to do them but they are hard on my elbow

 

[German_Joe]

B2 Legs, Back and Bi's

front Squat

set #1 45lbs x 10
set #2 95lbs x 10
set #3 135lbs x 10
set #4 135lbs x 9
set #5 135lbs x 8

Hack Squat

set #1 195lbs x 15
set #2 195lbs x 13
set #3 195lbs x 12


*** Quad fascia stretch

Sldl

set #1 135bs x 10
set #2 200lbs x 10
set #3 200lbs x 10
set #4 200lbs x 10

*** straight legged deadlift fascia stretch

CG Pulldown

set #1 100lbs x 12
set #2 140lbs x 12
set #3 140lbs x 10
set #4 140lbs x 10

DB Row

set #1 90lbs x 7
set #2 90lbs x 7
set #3 90lbs x 8

*** hanging fascia stretch

Legpress calf Raises

set #1 515 x 15
set #2 515 x 12
set #3 515 x 12

Db Alt Hammer Curls

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

Bicep fascia stretch

 

[miamiracing]

looks really good for an old man

keep it up (mach weiter so! )

 

[fallen]

killing them legs nice work front squats then hack squats that musta hurt bad

 

[Rocky]

I agree with Fallen. And your routines always look so well organised and productive.

 

[Bulkboy]

awesome session there GJ i could never have donr both legs and back in the same session, such large muscle groups, but i guess u know what ur doing and what works for u so keep it up man

 

[German_Joe]

Chest
BB benchpress

set #1 135 lbs x 10
set #2 195 lbs x 7
set #3 195 lbs x 6
set #4 195 lbs x 5

Incline db press

set #1 65 lbs x 8
set #2 65 lbs x 8
set #3 65 lbs x 7

*** db fly fascia stretching

Shoulders
Smythe machine presses

set #1 85 lbs x 10
set #2 115 lbs x 7
set #3 115 lbs x 8
set #4 115 lbs x 7

DB lateral raises 3

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

DB Shrugs

set #1 90 lbs x 12
set #2 90 lbs x 12
set #3 90 lbs x 11

*** shoulder fascia stretching

Triceps
close grip bench press

set #1 145 lbs x 8
set #2 145 lbs x 8
set #3 145 lbs x 7

*** db extension fascia stretch

 

[German_Joe]

BB back Squat

set #1 45 lbs x 15
set #2 135 lbs x 10
set #3 195 lbs x 8
set #4 195 lbs x 7
set #5 195 lbs x 6

Single Leg legpress

set #1 225 lbs x 15
set #2 225 lbs x 12
set #3 225 lbs x 12

*** leg fascia stretch

Leg curl

set #1 90 lbs x 9
set #2 90 lbs x 6

*** straight legged deadlift fascia stretch

BB row

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

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 5

*** Bicep fascia stretch



**** posting yesterdays session as well

 

[Rocky]

More quality training in both sessions Joe.

 

[SerbMarko]

good job Joe.. hows the health btw? still feeling tired?

 

[German_Joe]

a little, feel like a lazy batard all the time, haha

 

[miamiracing]

vergess nicht die deutsche ordnung *g*

but those 2 sessions looking good

miamiracing

 

[German_Joe]

B2 Legs, Back and Bi's

front Squat

set #1 45lbs x 10
set #2 95lbs x 10
set #3 145lbs x 8
set #4 145lbs x 8
set #5 145lbs x 8

Hack Squat

set #1 205lbs x 12
set #2 205lbs x 12
set #3 205lbs x 12


*** Quad fascia stretch

Sldl

set #1 135bs x 10
set #2 205lbs x 10
set #3 205lbs x 10
set #4 205lbs x 10

*** straight legged deadlift fascia stretch

CG Pulldown

set #1 150lbs x 10
set #2 150lbs x 8
set #3 150lbs x 8

DB Row

set #1 90lbs x 10
set #2 90lbs x 9
set #3 90lbs x 9

*** hanging fascia stretch

Legpress calf Raises

set #1 525 x 16
set #2 525 x 12
set #3 525 x 12

Db Alt Hammer Curls

set #1 45lbs x 7
set #2 45lbs x 5

Bicep fascia stretch

 

[German_Joe]

Heres yesterday's...... im making a habit of this

A2 Chest, shoulder and Tri's

Db benchpress

set #1 45bs x 12
set #2 65lbs x 10
set #3 65lbs x 10
set #4 70lbs x 7

Dips

set #1 me x 12
set #2 me x 15
set #3 me x 12


*** db fly fascia stretching

Db presses

set #1 60bs x 7
set #2 60lbs x 6
set #3 60bs x 5

Upright rows

set #1 35lbs x 12
set #2 65lbs x 12
set #3 65lbs x 12
set #4 65lbs x 12

*** shoulder fascia stretching

RGBP

set #1 95lbs x 10
set #2 125lbs x 10
set #3 125lbs x 10
set #4 125lbs x 10

*** db extension fascia stretch

 

[Rocky]

Nice variety of rep ranges.