German_Joe's log

[German_Joe]

Im back

BB Squats

Set #1 45 lbs x 20
Set #2 135 lbs x 10
Set #3 185 lbs x 5
Set #4 225 lbs x 3
Set #5 225 lbs x 3
Set #6 225 lbs x 3
Set #7 245 lbs x 1

Bench Press

Set #1 135 lbs x 20
Set #2 185 lbs x 8
Set #3 185 lbs x 7
Set #4 185 lbs x 6
Set #5 195 lbs x 3

DB Shoulder Press

Set #1 40 lbs x 10
Set #2 60 lbs x 9
Set #3 60 lbs x 7
Set #4 60 lbs x 7

Dips

Set #1 BW lbs x 17
Set #2 BW lbs x 12
Set #3 BW lbs x 8

Calf Raises

Set #1 180 lbs x 13
Set #2 180 lbs x 12
Set #3 180 lbs x 10

** Was hauling ass and forgot my stretchs :angrydude: made it out of there in under 50 mins **

** Lemon Chiffon what a fucking gay font name**

 

[Rocky]

Look who's back witha quality first post too. Good work - done in rapid time too!

 

[German_Joe]

some douche took the lifting belt i used to do weighted dips.... im sure he needed the extra support to do tricep pushdowns

 

[Turkish1530]

whats up josesph, sum nice lifts you got there brother glad to see another log emerge once again from the dust

 

[German_Joe]

thanks for comments, im aching on bringing up the big 3. DL and pull session are up tonight

 

[German_Joe]

Deadlift

Set #1 135 lbs x 12
Set #2 205 lbs x 6
Set #3 275 lbs x 3
Set #4 295 lbs x 3
Set #5 295 lbs x 3
Set #6 315 lbs x 3

Lying Hamstring curl

Set #1 110 lbs x 12
Set #2 110 lbs x 12
Set #3 110 lbs x 10

BB Row

Set #1 45 lbs x 15
Set #2 135 lbs x 12
Set #3 175 lbs x 6
Set #4 165 lbs x 7
Set #5 165 lbs x 6
Set #6 165 lbs x 6

Front Pulldowns

Set #1 110 lbs x 15
Set #2 160 lbs x 7
Set #3 160 lbs x 7
Set #4 160 lbs x 7

DB Curl

Set #1 50 lbs x 7
Set #2 50 lbs x 5, 40 lbs x 4, 30 lbs x 5

** Done in pretty quick time again, got all my stretchs in **

 

[miamiracing]

nice to see you back here.. still goin pretty heavy as before

miami

 

[German_Joe]

Leg Press

Set #1 270 lbs x 15
Set #2 410 lbs x 10
Set #3 500 lbs x 10
Set #4 500 lbs x 10
Set #5 500 lbs x 8
Set #6 500 lbs x 6

Incline DB Press

Set #1 55 lbs x 12
Set #2 75 lbs x 10
Set #3 75 lbs x 8
Set #4 75 lbs x 6

Universal Shoulder Press

Set #1 140 lbs x 10
Set #2 160 lbs x 10
Set #3 160 lbs x 10
Set #4 170 lbs x 10

RGBP

Set #1 135 lbs x 12
Set #2 155 lbs x 10
Set #3 155 lbs x 10
Set #4 155 lbs x 7

Seated Calf Raises

Set #1 90 lbs x 20
Set #2 135 lbs x 15
Set #3 135 lbs x 12

** alright session, I was a little fucked after legpress though. **

 

[Rocky]

2 good sessions. Not surprised you were fucked after leg press. Good weight.

Deadlifts were looking solid too.

 

[Turkish1530]

the german tank strikes again, 2 awesome sessions joseph ur pretty dam strong brother, whats ur weight

 

[German_Joe]

226 atm (at the moment) i was demoing an old garage today, i was a little anxious about my weight after i fell through the first time..... I cant imagine you up on that roof big Turk haha

 

[German_Joe]

looking to add 5 lbs on the squat tommorow..... i should be pushing damn near 400 with my weight

 

[Turkish1530]

226 atm (at the moment) i was demoing an old garage today, i was a little anxious about my weight after i fell through the first time..... I cant imagine you up on that roof big Turk haha

i couldn't imagine me up there either brother .......that's awesome though brother, 226lbs is a great achievement

 

[German_Joe]

Im back

BB Squats

Set #1 45 lbs x 20
Set #2 135 lbs x 10
Set #3 185 lbs x 5
Set #4 235 lbs x 3
Set #5 235 lbs x 3
Set #6 235 lbs x 3
Set #7 255 lbs x 1

Bench Press

Set #1 135 lbs x 12
Set #2 190 lbs x 7
Set #3 190 lbs x 5
Set #4 190 lbs x 5
Set #5 205 lbs x 2

DB Shoulder Press

Set #1 40 lbs x 10
Set #2 60 lbs x 9
Set #3 60 lbs x 6
Set #4 60 lbs x 5

Dips

Set #1 25 lbs x 8
Set #2 25 lbs x 7
Set #3 25 lbs x 6

Calf Raises

Set #1 195 lbs x 12
Set #2 195 lbs x 12
Set #3 195 lbs x 11

** happy with that... i really want those squats up **
** shoulder were played out after bench wasnt happy with the second and third set**

 

[Turkish1530]

squats are looking decent but could be better as u said, u should try setting goals for each squat workout...looking good though german tank u keep adding to that 226lb muscular frame

 

[Rocky]

Getting some heavy low reps in there. Those squats will pick up with consitent training buddy.

 

[German_Joe]

:crymeariver: i cant lift weights for a while. I got a puncture wound on my hand, and i can barely hold a glass, nevermind a barbell or dumbell. should clear up in couple of days. just eating lots of clean food, so ill keep up my strength

 

[Rocky]

Sucks to hear about te wound, but at least you're keeping positive and eating right!

 

[Chesticles]

Excuses

 

[German_Joe]

Saturday, January 12, 2008

Lower Body

Squats

Set#1 45 lbs x 15
Set#2 45 lbs x 15
Set#3 135 lbs x 12
Set#4 195 lbs x 5
Set#5 195 lbs x 5
Set#6 195 lbs x 5

Hack Squat

Set#1 145 lbs x 12
Set#2 145 lbs x 12
Set#3 145 lbs x 10

SLDL

Set#1 45 lbs x 12
Set#2 135 lbs x 12
Set#3 155 lbs x 10
Set#4 155 lbs x 10
Set#5 155 lbs x 8

Lying Hamstring Curl

Set#1 60 lbs x 15
Set#2 110 lbs x 8
Set#3 110 lbs x 8
Set#4 110 lbs x 7

Seated Calf Raise

Set#1 45 lbs x 20
Set#2 135 lbs x 12
Set#3 135 lbs x 12
Set#4 135 lbs x 12


** Numbers are declined, I am adapting to the volume of the work load at my current job. I work at a demolition company now, just finished my first week. I am pleased with it thus far.

** I plan on hitting up two sessions on the weekend, and then tuesdays and thursdays during the week.

** My Job consists of 10 hour shifts, thus the split will allow for copious ammounts of rest during the week and the ability to preplan and cook meals ahead of schedule