It's time to Unleash The Beast...

[serge]

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.

 

[serge]

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]

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.

 

[Skeptic]

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

 

[Achilles]

Baby got back

Keep working hard man!

 

[Samoan-Z]

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]

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]

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

 

[serge]

ORLY

roflol

 

[philosopher]

ORLY

roflol

JWZ!!

Today is leg day my friend so be prepared for some massive squatting

 

[VBP]

Nice deads mate. Keep on working hard

 

[PrinceVegeta]

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

Doorknallen! JWZ!

 

[serge]

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]

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]

Training 1

Conditional really heavy.

 

[PrinceVegeta]

Nice session man! why the nvt's?

 

[serge]

Nice session man! why the nvt's?

Sorry man, its dutch. Forget the nvt.

nvt= Not applicable

 

[PrinceVegeta]

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]

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]

^^ oh ok its understandable, 15x100kg deads are

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

En zorg ervoor dat Philo ook zn best doet he!