.oO| Teh Crown JEWels |Oo.

[FOOTBALL FAN]

beers training and a cold isnt a good mix my training partner goes outside for spliffs halfway through still you got a good session in anyway

 

[Tunen]

beers training and a cold isnt a good mix my training partner goes outside for spliffs halfway through still you got a good session in anyway

Sounds crazy man... He shouldn't do that... That's week

 

[Tunen]

091106 Judgement Day

BP Smolov Jr. #7
30@50kg
10@70kg
1@110kg

8x4@117,5kg
(A-O-K)


Squat OL
10@20kg
5@50kg
5@80kg
3@110kg

5x5@140kg
(Slightly heavy today.)


DL conv.
1@140kg

5x3@180kg
(NP)


Laterals
3x10@15kg
2x8@15kg


Calf-press Hack / calf-raise BW / calf-raise on the floor BW (tri-set)
20@sled + 40kg / 20 / 20
20@sled + 40kg / 20 / 20
20@sled + 40kg / 20 / 20
(Aaaarrrggghhh...)


Nice session today. I've decided to strip some exercises and focus solely on my week points.

 

[philosopher]

Nice workout bro. Your calfs must hurt after that tri-set.

 

[Tunen]

Nice workout bro. Your calfs must hurt after that tri-set.

Indeed... Thank you...

 

[MexicanMuscle]

good session man, and yes indeed that is some hardcore calf exercises.

 

[Project Evo]

Yet another great session Tunen. Great squatting and DL's and yes, amazing calf work. Excellent stuff.

 

[Tunen]

Thanx guys... The calves must suffer!

 

[FOOTBALL FAN]

good work on your legs mate

 

[Tunen]

091306 IK99

BP Smolov Jr. #8
50@20kg
20@60kg
3@80kg
1@100kg

3x3@120kg
7x3@125kg
(Super heavy today... All sets should've been 125kg)


Snatch-pull
5x3@105kg
(Nice trap-pump)


Leg-extentions
15@20kg

3x10@20kg ISO -no break
2x10@20kg ISO -no break
(It burrrrrns )


Pull-ups
8@tun+11kg
6@tun+11kg
5@tun+11kg
(Strict)


Front-raise
2x10@25kg
8@25kg
(Cannon-ball delts )


Standing DB-curl alt.
10+10@17kg
10+10@17kg
10+10@17kg
(Some more reps -lighter weight)


Calf-press hack mach. paused in the bottom position for 5 secs.
5x8@sled + 100kg
(!)


Nice session today. All alone -no BS!

 

[MexicanMuscle]

good session man, good numbers and alot of reps.

 

[Tunen]

091506 IK99

Installed hi-fi in the dungeon today. Metal all the way


Front-squat
10@50kg
10@80kg

10@105kg
10@105kg
10@100kg
10@100kg
9@100kg
(Dropped it... Didn't believe in it)

RDL
8@100kg
8@100kg
8@100kg
(easy-peasy)

BP Smolov Jr. #9
20@50kg
6@80kg

6@105kg
6@105kg
6@105kg
6@105kg
6@105kg
6@105kg
(NP)

Rows UH
10@100kg
10@100kg
10@100kg
(Easy)

Dips
10@tunen + 22kg
10@tunen + 22kg
10@tunen + 22kg
(Rockets)

Laterals
10@15kg
10@15kg
10@15kg
10@12kg
(kewl)

Calf-press alt. Hack
10+10@tunen
9+9@tunen
8+8@tunen
8+8@tunen
(Progression...)

Nice session... Nothing else to say about that -music motivates me

 

[FOOTBALL FAN]

yeh some songs you like are well good to motivate you good session mate

 

[Tunen]

yeh some songs you like are well good to motivate you good session mate

Cheers dogg

 

[Project Evo]

Some supreme lifting there Tunen, monstrous work. Those Front Squats are super impressive and there's some fine benching in there too. Great session through and through mate, nice.

 

[Johnny Bravo]

Glad to hear you got the hi-fi working. And I can see that *Nsync really gets you motivated.

 

[Tunen]

Evo>> Thanx a bunch dood! It went allright today

JB>> The new NSYNC/Cadle of Filth duet is sweet

 

[Rocky]

Solid routines you've been putting in - a lot of work with some mean weight. Can't beat some sounds to push the motivation up!

 

[Tunen]

Solid routines you've been putting in - a lot of work with some mean weight. Can't beat some sounds to push the motivation up!

Yeah I'm pleased with the progression myself as well Thanks dogg. Music is essential...

 

[Tunen]

091806 IK99

BP Smolov Jr. #10
50@20kg
10@60kg
5@90kg
1@100kg

7x5@112,5kg
(Easy )


Squat OL
10@60kg
5@90kg
3@110kg

5x5@140kg
(Kinda heavy... practicing some new bottom-techniques)


DL conv.
1@110kg
1@150kg
1@170kg

3@180kg
3@190kg
3@190kg
3@190kg
3@180kg
(Yeah! NP!)


Chins
15@tunen
8@tunen
6@tunen


Calf-press Hack / calf-raise BW / calf-raise på gulvet BW (tri-set)
20@sled + 50kg / 20 / 20
20@sled + 50kg / 17 / 17
20@sled + 50kg / 15 / 15
(F***)


Lots of power today! Must be the kebab I had in school