Max´s Log

[Maxmonzter]

i´m back and with a new log, wanted to change cuz the other log didn´t make sense since i never got to 5%

been eating real clean past 2 weeks and using cell tech lulz but it sure works

but later i´ll be doing arms and shoulders

 

[El Freako]

Good luck with it Max.

 

[Maxmonzter]

today i did shoulders,arms

db shoulder press:
-20kg 12 reps
-22kg 12 reps
-25kg 10 reps
-17kg 15 reps

db laterals strict:
-3 sets 10kg 12 reps

db rear laterals:
-3 sets 8kg 12 reps

db shrugs:
-30kg 12 reps
-32kg 12 reps
-35kg 12 reps

db curls:
-10kg 12 reps
-15kg 12 reps
-17kg 10 reps

db hammer curls:
-12kg 10 reps
-15kg 10 reps
-17kg 10 reps

high cable curls:
-3 sets

pushdowns:
-20kg 10 reps
-25kg 10 reps
-30kg 10 reps

lying e-z bar extension:
-25kg 10 reps
-+1,25kg plate 12 reps 2 sets of that

one arm db extension:
-3 sets with 12kg 10 reps

then a little jogging for 10 mins

that´s all for today, next session will be on monday but i might do a little jogging tomorrow

 

[PrinceVegeta]

Solid session to start a new log max!

 

[Natzo]

keep working hard max!

 

[DriDDeRz]

Good workout Ari
best of luck with ur new log, ill be keeping a close eye on it

 

[Maxmonzter]

today i did: power upper

incline db press:
-35kg 5 reps
-37kg 5 reps
-40kg 5 reps

bb rows: no straps
-90kg 5 reps
-100kg 5 reps
-110kg 5 reps

db shoulder press:
-25kg 5 reps
-27kg 5 reps
-30kg 5 reps

bb shrugs:
-120kg 5 reps
-120kg 5 reps
-125kg 5 reps

 

[Natzo]

hey great presses there bro!

keepit up!

 

[Maxmonzter]

today i did: power lower

squats:
-100kg 5 reps
-110kg 5 reps
-120kg 5 reps

deadlift:
-140kg 5 reps
-150kg 5 reps
-160kg 5 reps
-170kg 2 reps, could have gotten more reps if i had straps wich i don´t use

standing calf raises:
-100kg 8 reps
-110kg 8 reps
-120kg 8 reps
-130kg 8 reps
-140kg 8 reps
-140kg 8 reps

 

[pGhi]

nice squatting fellow ironfighter

 

[PrinceVegeta]

Strong session Max!

 

[raggamuffini]

Great squating and deadlifting! Keep it up

 

[El Freako]

Max you're going to need to increase your volume a bit. 3x5 sets of squats won't get you very far. Try 5x5 or 6x5 with 80-90%

 

[Natzo]

nice deads max!

keep up the hard work!

 

[Maxmonzter]

yesterday i did: shoulders,arms

smith shoulder press:
-40kg 12 reps
-50kg 12 reps
-60kg 10 reps

standing laterals:
-10kg 12 reps
-10kg 12 reps
-12kg 10 reps

bent over rear laterals:
-8kg 12 reps
-10kg 12 reps
-12kg 10 reps

db shrugs:
-25kg 15 reps
-30kg 12 reps
-32kg 12 reps

db curls:
-15kg 12 reps
-17kg 10 reps
-20kg 8 reps

db hammer curls:
-12kg 12 reps
-15kg 12 reps
-17kg 10 reps

e-a bar 21´s with 10kg 3 sets
-pumped as hell after that!!!!!

pushdowns:
-25kg 10 reps
-30kg 10 reps
-35kg 10 reps

e-z bar lying extension:
-30kg 10 reps
-30kg 10 reps
-30kg 8 reps

one arm cable pushdown 3 sets 12

then i run for like 10 mins

today:legs

 

[El Freako]

You want to give us a program outline here Max?

 

[Maxmonzter]

this isn´t a new one it´s the same

power upper
power lower
volume-shoulders,arms
volume-legs
volume-chest,back

 

[El Freako]

Reps, sets and loading?

 

[Maxmonzter]

power-3 sets 5 reps
volume-8+sets 8-12 reps

 

[El Freako]

Did you read my last comment about the lack of volume in the power phase?