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It's time to Unleash The Beast...

serge

serge

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Hello!

I also just keep a log.
I train 4x a week.
Train together with Philosper from this board.

Monday: upper body
Tuesday: lower body
Thursday: upper body
Friday: lower body

Some stats:

1 rm
Bench Press: 120kg
Dead Lift: 180kg
Squat:?

Other stats:

192cm
88.5 kg (weighted in the gym)
Bf: 15% approximately.

Goal: August 1> 90kg @ 12%

A picture from me @ 85.5 kg @ 14.7% bf. oktober 2008.

2lc5mck-1.jpg
 
serge

serge

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Lowerbody from yesterday.

Deadlifts:
20x60kg
8x110kg
10x110kg
1x170kg
1x180kg

Squats ( light )
5x7x60kg

seated calf raises
3x12x40kg (squeezing!)

Leg extensions: 3x9x80kg

Staning calfraises
10x100kg
10x110kg
8x140kg

Lying leg curl.
3x9x40kg.
 
philosopher

philosopher

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Great session there m8. Big deadlift PR yesterday with 180kg! imo you still had some fuel in the tank for a 190kg but we get that next time.

:xyxthumbs:
 
Skeptic

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Thats some big weight you're pulling there on the deads mate! Great work
 
A

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Baby got back :D

Keep working hard man!
 
Samoan-Z

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Wait you workout with Phil... Oh yea I expect big things.
Great work on making a log keep us updated bro. big Deads indeed.
 
serge

serge

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upperbody

benchpress
10x60kg
6x80kg
1x100kg
6x80kg
6x80kg

DB incline press
8x30kg
8x30kg
8x32kg

Chinups ( wide/semi wide and small grip)
5xbw
5xbw
5xbw +5kg
5xbw+5kg
5xbw
5xbw

Rows ( machine)
weight no idea.

some assistence work.
 
philosopher

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If you wouldnt be so stubborn and listen more to what I tell you than you would be benching 150kg by now ;)

Great session m8
 

MuscleMecca Crew

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VBP

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Nice deads mate. Keep on working hard :headbang:
 
PrinceVegeta

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Things look good here! wouldnt expect nothing less from Philo's training partner!

Doorknallen! JWZ!
 
serge

serge

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Next week we start with a new schedule. HST.

Mo/Wed/Frid.

Squat
Bench
Mp press
Deadlift
Dippen
Chinnen
Barbell Curl
Dumbell Curl
Tricep Rope ext.

Week 1 en 2. 15 reps x 2 sets.
Week 3 en 4. 10 reps x 2 sets.
Week 5 en 6. 5 reps x 2 sets.
 
philosopher

philosopher

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Week 1 en 2. 15 reps x 2 sets.
Week 3 en 4. 10 reps x 2 sets.
Week 5 en 6. 5 reps x 2 sets.


Correction:

Week 1 en 2. 15 reps x 2 sets.
Week 3 en 4. 10 reps x 2 sets.
Week 5 en 6. 5 reps x 3 sets
Week 7 en 8. 2 reps x 3 forced reps x 3 sets

Btw en isnt a word in enlish ;)

And if I were you I would consider my A/B routine as well for maximal results
 
serge

serge

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Training 1
o93gph-1.jpg



Conditional really heavy.
 
PrinceVegeta

PrinceVegeta

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Nice session man! why the nvt's?
 
PrinceVegeta

PrinceVegeta

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i know what it means lolz, i meant why arent u doing the exercises!?

Kijk wat mn location is, Den Haag is the place to be!

nvt= niet van toepassing :)
 
serge

serge

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i know what it means lolz, i meant why arent u doing the exercises!?

Kijk wat mn location is, Den Haag is the place to be!

nvt= niet van toepassing :)

roflol

Ik heb ze er uit gegooid, daarbij was ik helemaal kapot na die 15x 100 kg deads.
Dus heb het bij 1 oef gelaten voor armen.
 
PrinceVegeta

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^^ oh ok its understandable, 15x100kg deads are :headbang:

Keep up the good work! ill keep checkin ur log out!

En zorg ervoor dat Philo ook zn best doet he!
 
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