.oO| Teh Crown JEWels |Oo.

[Tunen]

042007 IK99

DL
3@70kg
3@120kg
2@160kg

2@200kg
2@200kg
2@200kg
2@200kg
2@200kg
(easy weight)


Good-mornings / front-squat
8@80kg / 5@80kg
8@80kg / 6@80kg
8@80kg / 7@80kg
8@80kg / 8@80kg
8@80kg / 7@80kg
(sucked ass -had to get teh trunks into motion again efter the PB attempts on Tuesday though )


BB!-curls
20@40kg



Calf-press Smith (= BB!)
20@80kg
13@80kg
15@80kg
(Teh calves of teh doom Just wanted to leave )



Soundtrack: Volbeat - TS / TS / TS, Machine Head - The Blackening (Some gay guy started crying... So I turned it up )

 

[Rocky]

More fine work sir. Deads are really strong. Especially to pull out 5 sets!

 

[Tunen]

042307 IK99

Rehab session today. Gonna go with the old program again.


Squat OL
6@20kg
5@60kg
5@100kg

5@130kg
5@130kg
5@130kg
5@130kg
5@130kg
food-snacking: )


BP
20@60kg
12@80kg

5@100kg
5@100kg
5@100kg
5@100kg
5@100kg
(zzzzz....)


Goodmornings
8@60kg

8@80kg
8@80kg
8@80kg
8@80kg
(light weight)


Chins UHG
6@15kg
6@15kg
6@15kg
6@15kg
(Felt kinda heavy...?)


Calf tri-set Calf-press - Donkey-raise - floor-press
20@100kg - 20 - 20
20@100kg - 20 - 20
20@100kg - 20 - 20
(Grow suckers!)


Front-raise
8@15kg
8@15kg
8@15kg
8@15kg
(peas)



Saved a guy on the John today New best friend for me

Soundtrack: Opeth - Blackwater Park

 

[Rocky]

Lot of work there and decent weight too.
Why were you saving a man on the toilet? What was he doing? Actually I don't want to know...

 

[Tunen]

He ran out of toilet paper

Thanx man - nothing but rehab Gotta love that - scheduled slacking off

 

[philosopher]

Didnt noticed the vids. Very good weigts on the bench press bro. How does your old program look like..?

 

[Natureboypkr]

nice session

 

[Tunen]

Didnt noticed the vids. Very good weigts on the bench press bro. How does your old program look like..?

It's a 3/2 split like you have done yourself - fullbody on mondays, upper body on wednesdays and legs on fridays. I'll upload the spreadsheet if you like...?

 

[philosopher]

It's a 3/2 split like you have done yourself - fullbody on mondays, upper body on wednesdays and legs on fridays. I'll upload the spreadsheet if you like...?

If it isnt too much work. Always nice to see some good training protocols

 

[Tunen]

Protocol winter 2007

Here you go Philo.

 

[philosopher]

Here you go Philo.

Thanks . Looking good to me altering reps and sets is a good idea didnt use that before.

 

[Hypocrisy86]

rehab session was great man
hope u recover!

 

[Tunen]

rehab session was great man
hope u recover!

Cheers dood - I will

 

[Tunen]

042507 IK99

Upper body annihilation


BP
10@70kg
5@100kg

3@120kg
3@120kg
3@120kg
3@120kg
3@120kg
(Lots of juice left)


CG board-press
5@70kg

5@110kg
5@110kg
5@110kg
5@110kg
5@110kg
(They just feel so damn good )


BOR
8@110kg
8@110kg
8@110kg
8@110kg
(Get that mighty back! Squeeeeeeeze IIITT!!!)


Laterals
8@15kg
8@15kg
8@15kg
8@15kg
8@15kg
(x-frame comin' up)


DB-curl
8@20kg
8@20kg
8@20kg
8@20kg
8@20kg
(BB!)


Abs
yeah right...


Another nice rehab session. Nothing heavy yet

Soundtrack: Machine Head - The Blackening

 

[Rocky]

Solid again. Damn nice pressing and those rows weren't light!

 

[Tunen]

Thanks Rock. Teh rows will be a lot heavier in a month

 

[Tunen]

042707 IK99

Front-squat
8@20kg
5@60kg
5@80kg

5@100kg
5@100kg
5@100kg
5@100kg
5@100kg
(Tried the WL grip. Went allright I think... Hurts my collarbone a little though)


DL
2@60kg
2@110kg
2@150kg
180kg

210kg
210kg
210kg
210kg
210kg
210kg
210kg
210kg
(Tough today. Should have done them before teh squats)


Front-squat
3@100kg
3@100kg
3@100kg
3@100kg
3@100kg
(Felt like a little more tech-training)


Leg-curl
10@20kg
10@20kg
8@20kg
8@20kg
(bahh...)


Calf-raise alt.
2x10@30kg + 2x10@30kg
2x10@27,5kg + 2x10@27,5kg
2x10@25kg + 2x10@25kg
2x10@22,5kg + 2x10@22,5kg
2x10@20kg + 2x10@20kg
(sweet... light weight though)


Nice session today. About to commence teh real protocol.

Soundtrack: Devin Townsend - Ziltoid The Omniscient, Machine Head - The Blackening

 

[Rocky]

That was some intense stuff there, doing those squats and then massive deads and then more squats! Rather you than me!

 

[Tunen]

050207

Squat OL
10@60kg
5@90kg
1@120kg

5@140kg
5@140kg
5@140kg
5@140kg
5@140kg
(Nice punch today. Tried a different breathing tech. seemed to work kinda well for me.)


BP
10@60kg
5@90kg
1@120kg
1@140kg

15@100kg (easy)
15@100kg (ok)

1@130kg

14@100kg ughnoes: )
(New UP/LP protocol )


Goodmornings
5@60kg

6@80kg
6@80kg
6@80kg
6@80kg
(Nice and easy)


UHG chins / front-raise
10 / 8@15kg
10 / 8@15kg
10 / 8@15kg
8 / 8@15kg
(Jeez... )


Calf tri-set calf-press / donkey-raise / toe-press
20@100kg / 20 / 20
20@100kg / 20 / 20
20@100kg / 20 / 20
(Agony! BB!-fever!)



Good to be rollin' again Gotta love lifting

 

[SerbMarko]

nice sessions man..