pGhi`s workout..

[pGhi]

^^ Will do

^^^^ h0ke ur so SEXY Want to do some web camera sessions?

 

[Rocky]

Couple of good sessions there. First one was long but nice!

 

[pGhi]

Hello FELLAS

I havent been around lately but I was in gym today.

I had my Top 5 workout ever and dont want to post it in here.. just terrible.

But I will update this now

 

[h0ke]

^Yeah, I know why u don't want to post it , I didn' post mine eather. Should I post yours'?

 

[PrinceVegeta]

hahahaha

 

[Hypocrisy86]

C'mon Pghi lets see it

 

[h0ke]

^ I think that u don't want to see that session bro. He won't tell that to anyone, and if I tell it, he will kill me. Btw he promised to me that he would come to train today!!

 

[pGhi]

Uuh today some back and biceps

 

[pGhi]

Today had some back and bi´s!!

Back:
Smith Machine Bent Over Row
10x55kg + 10x65kg + 10x75kg + 8x80kg

One-Arm Dumbbell Row
12x23,5kg + 10x33,5kg + 10x43,5kg + 10x38,5kg

Underhand Cable Pulldowns
10x65kg + 10x75kg + 8x75kg


Biceps:
Alternate Hammer Curl
10x11kg + 10x16kg + 10x18,5kg + 5x23,5kg

Seated Dumbbell Inner-Bicep Curl (some kind of variation of this move, it burns!!)
3x25x8kg

40 mins of cardio

Uuh SEXYY

 

[Lionheart]

Sexy workout
Seriously a good session bro.

 

[h0ke]

Looks good. This session looks so familiar, where I have seen it before?

 

[pGhi]

hmm.. In ur dreams ance:

 

[pGhi]

ookkkaay here we go again

Chest and triceps :

Incline Dumbbell bench press :

15x16kg + 12x23.5kg + 10x28.5kg

Cable Flyes :

15x15kg + 3x10x25kg

Pec Deck :

20x25kg + 2x10x50kg ( this was kinda hard )

Triceps Pushdown :

20x25kg + 3x10x55kg

Dips :

2x10

Lying Triceps Press :

3x10x30kg

Hanging leg raises :

2x20

+

10 min of high intensity cardio + 25 min low intensity

I did some dumbbell shoulde presses and standing barbell raises but not really a shoulder workout so I will hit them next time better

This was pretty quick workout.. weightlifting done in 40-45 mins so there was no breaks.

 

[PrinceVegeta]

Nice session there dude!

 

[pGhi]

Back, bi`s and shoulders.

Seated Cable Rows :

20x45kg + 10x75kg + 10x75kg + 8x90kg + 5x90kg -> 10x60kg

Underhand Cable Pulldowns :

2x10x60kg + 8x70 ( )

Dumbbell Shoulder Press :

15x16kg + 2x10x18.5kg + 10x23.5kg

Standing Barbell Press Behind Neck :

2x20x20kg ( just pumping )

Concentration db curl :

10x16kg + 10x18.5kg -> BB curl 2x20x20kg + about 30 s concentration

+

30 mins cardio ( havent done yet.. just about to start )

ance:

 

[PrinceVegeta]

awesome session man! reason for ur cardio?

 

[pGhi]

Why not I am getting my beach condition when I am going to Bali

 

[Mikew]

Why not I am getting my beach condition when I am going to Bali

Good enough reason : )

 

[h0ke]

Don't lie bitch! U just want that "beach condition" cuz u r going to Hong Kong! U wanna hit some hot asian chicks. Btw ur train looks only some pumping?! Train harder u fkn noob bastard!









Ps. Taisit olla Alen kanssa kun noin onneton reeni ollu.

 

[pGhi]

^^joo olin alen kanssa mutta kato paljo oli alataljassa painoo karska oli salilla ja kerto hyviä juttuja