pGhi`s workout..

[pGhi]

Nice, Peghi great workout(s) how did you get in the gym twice? Anyways I like the mixture of exercises.

I took a lesson with school and another time in my spare time.

 

[Braaq]

I took a lesson with school and another time in my spare time.

Nice, keep hittin it bro. Just wait to you get older, you are gonna be a beast if you keep trainin like this.

 

[Rocky]

Good to see you posting again. Look like you're improving too. Weird about the easier set for more reps on squat!?!

 

[pGhi]

Good to see you posting again. Look like you're improving too. Weird about the easier set for more reps on squat!?!

Yea! this was so weird! I think it was the form or no warmup?

 

[pGhi]

Mornin :

-Stiff-Legged Barbell Deadlift :
-WP 15x40kg + Working 10x70kg + 10x70kg + 6x90kg

-Close-Grip Lat Pulldown :
-10x45kg + 10x55kg + 10x60kg

-Seated Bent Over Rear Delt Raise :
-15x8kg + 10x10kg + 10x13.5kg

-Barbell Shrugs :
-15x40kg + 2x10x80kg

-Calf Press On The Leg Press :
-15x100kg + 10x150kg

Evenin :

-Leg Extensions :
-15x45kg + 10x55kg + 10x60kg + 10x65kg + 15x55kg

-Incline Dumbell Bench Press :
-2x10x18 + 10x25kg + 10x28kg + 10x25kg

-Smith Machine Shoulder Press :
-10x40kg + 10x50kg + 10x55kg + 10x57.5kg

-Seated Triceps Press :
-10x23kg + 10x28kg + 10x33kg + 15x23kg

-Crunches :
-40x15kg + 20x20kg + 20x25kg

Yihaa!
Have anyone noticed that after little break (1.5-2 weeks) you hit gym very hard (many times) and you can see improvements in one week? I feel like I can see some...

 

[PrinceVegeta]

damn twice a day gym is a lot of work man!nice poundage u are using for ur weight man!

 

[Bone Yard]

you do all of that?

 

[Turkish1530]

dammmm brother lot of volume and smashing out 2 sessions in one day, i've done it b4 it's not an easy task

 

[pGhi]

you do all of that?

hell yea?

 

[miamiracing]

nice workouts bro.. smart to split it in mornin and evenin workouts, saves time and goin in with new energy

miami

 

[pGhi]

today :

Leg Press :
-WP + 3x5x250kg + 5x300kg + 5x320kg

Cable One Arm Tricep Extension :
-3x5x25kg + 2x5x30kg

Dumbell Bench Press :
-5x5x23kg (easy:ihavesandinmyvagina)

Smith Machine Shoulder Press :
-3x5x30kk(without "bar") + 2x5x40kg (without "bar")

Tomorrow I hit 2 times! C ya then!

 

[miamiracing]

nice workout bro, keep it up and you will be at 150 in no time

 

[pGhi]

Mornin :

Seated Bent Over Rear Delt Raise :
-10x8kg + 5x13kg

Smith Machine Behind Neck :
-20x0kg + 6x20kg + 5x20kg

Leg Extensions :
-10x60kg + 5x70kg

Cable One Arm Tricep Extension :
-2x5x10kg + 5x15kg

Ab Crunch Machine :
-20x25kg + 10x35kg + 6x40kg

20 min of football

Dont worry guys. I was just pumping and flexing but my shoulders are in pain. ( not that admin ). I am not so energetic in morning that I can take "big" weights.

 

[Rocky]

Leg press looks good. Hope the shoulder pain isn't too significant.

 

[pGhi]

Leg press looks good. Hope the shoulder pain isn't too significant.

No I dont think its bad. some muscle pain.
but I will hit gym again right now! c ya!

 

[pGhi]

P.M :

Hack Squat :
-WP + 3x5x80kg + 2x5x100kg

Wide-Grip Lat Pulldown :
-2x5x75kg + 2x5x80kg + 5x85kg

Barbell Curls : (SLOOW MOTIOON)
-5x30kg + 2x5x35kg + 3x5x40kg

Smith Shrug :
-2x5x70kg + 2x5x90kg

yea buddy!!

 

[Turkish1530]

yeahhhh budddyyy!!!!!

 

[pGhi]

Barbell Bench Press
8x80kg

Hmm was I drunk? this is bullshit my second person did these reps

 

[pGhi]

However, today I did these :

Leg Extensions :
-3x5x65kg + 2x5x70kg

Bench Press :
-2x5x55kg + 5x60kg + 5x65kg + 2x5x70kg (and this is right, I am not drunk)

Dumbbell Shoulder Press :
-5x16kg + 2x5x18.5kg + 2x5x23.5kg

Seated Triceps Press :
-3x5x28.5kg + 2x5x31kg

Barbell Curls :
-5x30kg + 2x5x35kg + 2x5x40kg


BTW that bench press was my PB because my 1 rep max was 75 kg about 2 months ago.

 

[Braaq]

Congrats on the PB bro, moving up in weights lifted is always the most fun part of being in the weight room. Just wait till your out benching everyone if your gym. Keep up the good work bro.