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King Bodybuilding Labs

pGhi`s workout..

pGhi

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well u look good bro, solid arms. just eat like a horse. meal frequency is overrated anyway. just pack a 2000 calorie meal and eat that during ur breakxD

Ill order lots of a whey, dextrose and malto in this week and I am going to mix +1000kcal shakes so I can get some calories in! :bitelip:
 

pGhi

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fuck, my weights are the same as they were in last september!!?!? I really have to start eating and training heavy again :eek:
 

El Freako

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Its not 100% sure yet but I would like to do a cycle of epistane... :headbang:

You're still pretty young, you've still got a few years before your body fully mature. I put on a fair bit of "man-size" as I approached 25. I'm 30kgs heavier since finishing highschool.
 

pGhi

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Okay so yesterday I took a day off but today I did some quadss

BB Squats:
WU (3 sets), 70kgx12, 2x8x80kg, 5x80kg(veeery slowly)

Leg Press:
10x250kg, 10x300kg, I might have done one set but not sure...

Leg Extensions:
3sets (high reps) with unknown weights...

70kg weight, I didnt eat before workout...Maybe thats the reason why my energy levels were so low. And I go 4kgs of whey, 1.5kgs of dextro and 1kg of malto (I need to get some more next week...) Now I can get enough calories in during my workhours.
 

pGhi

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Did 15 sets for back, 3 for traps and 3 for abs...

My back is already sore, the feeling was very close to the feeling after hard leg workout when I left from gym today... :2:
 

miamiracing

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looks good man! keep it up back pumps are always good :) makes you feel wider than you are :spy:
 

pGhi

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looks good man! keep it up back pumps are always good :) makes you feel wider than you are :spy:

Yea, I felt I was 3' wide :keke:

Tomorrow Ill do heavy chest!!!! Trying to bench 105-107.5 in two weeks...:headbang:

So Ill be doing + calories for the next 2 weeks and after that I am dieting for 2 weeks... :bitenails:
 

pGhi

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Today some chest and "light" biceps ( because they were sore already from yesterdays back workout!

Bench press:
warming up with 50kg, 8x70kg, 6x80kg, 4x90kg, 3x100kg (h0ke couldn't spot so I am not sure how much he spotted in that last set...he said I did 2 reps on my own)

Incline BB Bench press:
8x50kg, 6x60kg, 4x70kg(h0ke helped with his fingers..)

Cable flies:
12x15kg, 10x25kg, 6-8x35kg

DB curl:
WU with 11kg, 5x23,5kg, 8x18.5kg, dont remember what I did after this...

BB Curl:
12x20kg

Weight was 69.4kg after workout and I was looking AWESOME jk. :keke: Well atleast I had some freaky veins popping from my chest :headbang:

Tomorrow I might do some shoulder and tri work :spy::icon_ninja:
 

pGhi

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Good luck with that bench goal Pekka!

My plan is to do 2 chest workouts before that 105-107.5kg lift so should I do that first workout hard and second one light and rest a few days and try PB then? :icon_ninja:

My english skillz sux so please, dont judge me :soapbox:
 

El Freako

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My plan is to do 2 chest workouts before that 105-107.5kg lift so should I do that first workout hard and second one light and rest a few days and try PB then? :icon_ninja:

My english skillz sux so please, dont judge me :soapbox:

Sounds like a good way to do it to me, although...

Why not run a bench specialisation program for a few weeks and add 10-15kg to your bench? :thumbsup2:
 

pGhi

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Sounds like a good way to do it to me, although...

Why not run a bench specialisation program for a few weeks and add 10-15kg to your bench? :thumbsup2:

what kind of program? example please :bitelip:
 

Bulkboy

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ur bench is strong pGhi, specially considering ur bodyweight:) last session looks good, keep it up!
 

miamiracing

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great workout man. don't worry about the bench. you are pretty strong for your age and bw.
 

pGhi

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Yesterday did some shoulder and tri work but forgot to log it....sry

Today I did legs

BB Squat:
15x50kg, 12x60kg,10x70kg,10x80kg, 8x90kg,5x100kg (first time I did 100kg squats... My head was exploding :keke:) And remember these are ATG squats (I dont get the idea of 1/4 squats (sorry)...

Front Squats:
10x50kg, 12x50kg (Right after squats just for teh pump)

Leg extensions:
20x45kg, and drop set from 45 to 15kg ( Walking was hard after these)

After this I barely could walk...I still feel like puking even though I left from the gym about 40 mins ago :2:
 

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