pGhi`s workout..

[pGhi]

sorry guys it should be 80 fuck but its fixed

 

[Rocky]

Good jump up on that last set of benching. Nice high reps too! Feel the burn!!

 

[pGhi]

Yup..

Today I had pretty rough workout
Bi`s
Dumbbell Alternate Bicep Curl :
warm up 15x11kg
10x16.5kg
10x18.5kg
10x18.5kg
Barbell Curl
10x20kg
10x30kg
10x35kg
Close Grip Ez-bar Curl
8x38kg
8x38kg
Overhead Cable Curl
10x15kg
10x20kg
10x20kg
Ez-Bar Curl
pumping 35x18kg

Shoulder

Machine Shoulder (Military) Press
10x15kg plates each side
10x15kg
10x15kg

Front Dumbbell Raise

10x10kg
10x10kg
10x10kg

There was training at gym but I went 45 min running session after that

It was hot ass hell

 

[pGhi]

Today some abs :
Knee / Hip Raise On Parallel Bars
3x35
Upper Abs with machine
3x30
Sides
3x15x32.5kg
Ab Crunch Machine
3x15x30kg

I did 2 movements in same time so no brakes.

 

[pGhi]

Some Legs.
Leg Press :
10x150kg
10x200kg
10x200kg
10x200kg
Squat:
10x50kg
10x80kg
10x80kg
10x80kg
Calves:
10x35kg
10x40kg
10x40kg

I didnt have right feeling in my training today... 5 days no rest makes it..

 

[Turkish1530]

3 very solid workouts pghi, u just keep them weights man and keep focused ur looking really good

 

[Rocky]

Considering you weren't really feeling it in either session your numbers looked pretty good to me.

 

[pGhi]

So hot in here. Hottest time in summer so it takes all enrgy i have.. and school too

 

[pGhi]

Yup Yup today i had some arms.

Dumbbell Alternate Bicep Curl :
Warmup:
10x16kg
Training:
5x19kg
5x19kg
5x19kg
EZ-Bar Curl:
5x40kg
5x40kg
5x40kg
Overhead Cable Curl:
5x35kg
5x35kg
5x35kg

Tri`s

Seated Triceps Press:
5x28.5kg
5x33.5kg
5x33.5kg
4x33.5kg (damned)
Triceps Pushdown - Rope Attachment
5x55kg
5x55kg
5x60kg
Cable One Arm Tricep Extension
5x20kg
5x20kg
5x20kg

There was that!!

 

[pGhi]

Sorry for not updating my log because having some problems. I have been training normally (5 days a week).


Today had some arms to do

Dumbbell Alternate Bicep Curl :
warm up 15x11kg
10x16.5kg
10x18.5kg
10x18.5kg
Barbell Curl
10x20kg
10x30kg
10x35kg
Close Grip Ez-bar Curl
8x38kg
8x38kg
Overhead Cable Curl
10x15kg
10x20kg
10x25kg

then triceps

Dips with 10 kg

3x10

Dumbbell Triceps Extension

10x23.5kg
10x28.5kg
10x28.5kg

And then home!!

 

[pGhi]

Aargh... i havent got to the gym and I am getting nuts!!

 

[Rocky]

Hope you manage to sort something out soon and are able to get back to training.

 

[pGhi]

Yeah I will get to the gym by monday I just have to buy some protein ;D

 

[Bulkboy]

damn strong bb curls in that last session peghi, keep working man uve got a lot of potential...

 

[pGhi]

damn strong bb curls in that last session peghi, keep working man uve got a lot of potential...

Thanks mate nice to see that someone thinks so

 

[pGhi]

Hi!

No worries... I have been pumping monday and tuesday but today I did some chest and calves.

Chest :

Warm Up

Bench press
10x30kg
10x35kg

workout:

10x50kg
10x60kg
8x70kg

Dumbbell Bench Press

10x20kg
10x20kg
10x23.5kg

Incline Dumbbell Press :

10x18.5
10x23.5
8x23.5

Cable Crossover:

10x20kg
10x25kg
10x30kg

Calves :

Seated Calf Raise :

4x10x40kg

I have been little sick (flu), but nothing bad.
It takes very to push those last reps.

 

[Turkish1530]

very solid pghi, keep it moving brother

 

[Rocky]

Nice chest session. Hope you're back up to full strength soon and the flu goes away.

 

[pGhi]

OOokay!

Today I did some back!

Back:

Wide-Grip Lat Pulldown

Warmup

10x40kg
10x40kg

Session

10x55kg
10x60kg
10x65kg
9x75kg

One-Arm Dumbbell Row

10X23.5kg
10x28.5kg
10x28.5kg

Elevated Cable Rows :

10x55kg
10x65kg
10x75kg

Calves :

Seated Calf Raise :

4x10x45kg

;/ My hands were shaking... I think it because flu but dunno.

 

[Bulkboy]

good session there pghi nice numbers all over, ure strong for ur age for sure