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Hello

D

driger2

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Oh well here it goes my 2nd post in this forum, so i m starting a log here :thumbsup:

Been training for one year, i m 174 cm, 80kg atm picks soon :happy:
bicep:
Todays training: Bicep/Tricep
db Sitted curls 3x6 each arm 20kg (first one arm then the other)
db standing curls 3x6 each arm 17.5kg
localize seated curls (drop) 12-10-8 kg
standing barbell curls 3x12 10kg + bar
db forearm 3x12 17.5kg
standing barbel forearm 3x12 25kg + sitted barbel forearm

tricep:
bb press 8x60kg 8x60kg 5x70
cable tricep + inverted cable tricep 3x12
dips 3x8-10 bodyheight
over head extension (switch with bb crunshes)3x 8-10
rope tricep (drop)

30mins walking cardio
 
Storm

Storm

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that looks like a huge amount of work for such small muscles as biceps and triceps, how's the rest of your program?
 
D

driger2

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So, since i train in the same gym as Natzo, we did the same shoulders training so i will just copy hes post here =P


Shoulders:

Mp -40kg x 7 / 40kg x 6 / 40kg x 6 / 45kg x 6
flat bench db press - 12kg x 11 x drop / 10kg x 10x drop / 8kg x 10 x drop
seated mp - 40kg x 8 / 40kg x 7 / 40kg x 7 / 45kg x 6
db flye - 12kg x 10 x drop x drop / 12kg x 8 x drop x drop / 12kg x 8 x drop x drop
db rear delt - 10kg x 10 / 10kg x 10 / 10kg x 10
superset
bb front raise - 20kg x 10 / 20kg x 10 / 20kg x 10
rear delt machine - 35kg x 12 / 35kg x 12 / 40kg x 12

BB shrugs - 100kg x 10 / 100kg x 12 / 100kg x 12
Db shrugs - 35kg x 8 / 35kg x 10 / 35 kg x 10

Oh sh i t my shoulder hurt :D
 
Storm

Storm

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natzo said:
Mp -55kg x 7 / 55kg x 7 / 55kg x 6 / 55kg x 6
flat bench db press - 22kg x 11 x drop / 22kg x 10x drop / 22kg x 10 x drop
seated mp - 60kg x 6 / 60kg x 7 / 60kg x 7 / 60kg x 7
db flye - 17kg x 10 x drop x drop / 17kg x 8 x drop x drop / 17kg x 8 x drop x drop
db rear delt - 15kg x 10 / 15kg x 10 / 15kg x 10
superset
bb front raise - 22kg x 10 / 22kg x 10 / 22kg x 10
rear delt machine - 50kg x 12 / 50kg x 12 / 50kg x 12

BB shrugs - 140kg x 10 / 140kg x 10 / 140kg x 12
Db shrugs - 47kg x 8 / 47kg x 10 / 47 kg x 10

dear, that's a coincidence
 
Natzo

Natzo

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lazy bastard..

good effort, keep it up.
 
Last edited:
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driger2

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Friday training Legs, without natzo cause he skiped gym!!! xD

squat 100kg x 7 / 100 x 7 / 110 x 5 / drop 60kg x how many i can do
press 200kg x 12 / 220kg x 12 / 220 kg x 10
front squat 60kg x 7 / 60kg x 7 / 65kg x 6
superset
1 leg (leg extention) 12x 20kg / 10 x 25kg / 10x 25kg
walking lunges 10kg gym length (like 15 steps)
stiff bd 25kg x 10 / 25kg x 10 / 25kg x 10
calfs
 
Last edited:
PrinceVegeta

PrinceVegeta

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same gym as natzo! nice! solid work!
 
Natzo

Natzo

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nice work there driger, even the viking power has a day off, i started strenght week too so we weren't able to train together.
 
D

driger2

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Chest + bicep / Hypertrophy

b press 8x60kg / 8x 60kg / 5x70kg / 5x70kg
db incline press 8x25kg / 7x25kg / 6x25kg
db press 6x27.5kg / 6x27.5kg / 6x 27.5kg
db flys drop 12kg 10kg 8kg
dips superset pushups

Biceps:
Db seated curls 17.5kg x 8 / 17.5kg x 7 / 17.5 kg x 7
BB curl 10x 25kg / 8x 25kg / 8x 25kg
db hammer 17.5kg x 10 / 17.5kg x 10 / 17.5kg x 10
superset
bb hammer 10x22.5kg / 10x 22.5kg / 10x22.5kg
Db preacher curl drop 10x 10kg /5x 8kg
abs
 
Pickle

Pickle

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all portugese train the same? :O:O:O

i spose, all the aussies are on 5/3/1 lol

nice log bro, stay active!
 
Natzo

Natzo

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all portugese train the same? :O:O:O

i spose, all the aussies are on 5/3/1 lol

nice log bro, stay active!

hahah.. lol no bro... you got JoaoT in here he trains at my gym and does 5/3/1

Driger asked to train with my template so I gave it to him.
 

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