pGhi`s workout..

[Hypocrisy86]

Hey Man, awesome work on chest
for your age that amazing...
def got some good genes too bro!!!

 

[pGhi]

Hello I am back on the log section

I have been training with h0ke and alee, but mostly with h0ke.

So here is something what I have done in this last week.

So we had test week so I wasnt much in gym But I am now training like mad man!!

Mon 31.3.2008

Back:

Wide-Grip Lat Pulldown:
10x50kg + 10x70kg + 10x80kg + 10x90kg

Movement with cable and rope attachment:
10x45kg + 10x65kg + 10x65kg

Seated Cable Rows:
10x50kg + 10x80kg + 5(own)+5(forced)x100kg + 4own+4forcedx110kg P.B

Reverse Grip Bent-Over Rows:
10x50kg + 8x70kg + 10x50kg

Seated Dumbbell Curl:
10x13,5kg + 10x16kg + 10x18.5kg

Alternate Hammer Curl:
8-10x23,5kg

Seated Dumbbell Inner-Bicep Curl:
45x7kg + 30x7kg

3.4.2008

45mins of cardio while watching The Ultimate Fighter

4.4.2008

Incline Dumbbell Press:
10x18,5kg + 10x23,5kg + 8x28,5kg + 8x28,5kg PB! + 12x23,5kg + 16x23,5kg

Barbell Bench Press:
3x8x50kg LOL.. Strength just walked away from me.

Decline Dumbbell Bench Press:
10x13,5kg + 3x10x18,5kg+ 12x13,5kg

Triceps Pushdown - Rope Attachment: [just squeezing that muscle]
12x25kg + 10x30kg + 10x30kg

After this we went jogging with some high intensity:angrydude:

30 minutes jogging:
h0ke had BPM between 170-190 so it was quite hard for us

5.4.2008

Dumbbell Shoulder Press :
12x13.5kg + 10x18.5kg + 2x8-10x23.5kg (dont really remember) + 12x13.5kg

Smith Machine Shoulder Press:
12x25kg + 10x55kg + 8x65kg

Seated Side Lateral Raise:
2x8x7kg WTF this really amazed me with a bad way :ihavesandinmyvagina

Alternate Dumbbell Bicep Curl:
10x13.5kg + 10x16kg + 8x18.5kg (just squeezing that muscle - contraction)

EZ-Bar Curl:
6-10x40kg

Overhead Cable Curl:
2x10xunknown weights

One handed cable curls:
3x8-10x25-30kg rly dont remember

SOME ABS!!! BOOM!!!

60 mins of low intensity cardio while watching The Ultimate Fighter (got to love that series)

yyyeaa!!!

Today some back maybe?

 

[PrizeFighteR]

Good to see ya back on here, pics looks great dude!

 

[h0ke]

Training with the best! Today back? Are u sure, I'm out of power .

 

[pGhi]

yyea!!! I like to see you sore so sexy

 

[Lionheart]

Nice PBs bro.Those cable rows looks strong:xyxtumbs:

 

[miamiracing]

that was a great week, nice p.b. too

 

[knight_rider]

somke great weight being thrown around in this log. keep it coming!

 

[pGhi]

thanks fellas!!

Yesterday I did some back and abs with h0ke and alee`

Here it is:

Abs in some machine/Wide-Grip Lat Pulldown [Abs with Ab-Roller too]
+20/+20x50kg
+20/+20x50kg
+20/+20x60kg
+20/12x70kg

Reverse Grip Bent-Over Rows:
12x20kg
12x60kg
12x60kg
12x80kg
10or12x80kg

One-Arm Dumbbell Row/T-Bar Row:
12x33,5kg
12x33,5kg/12x40kg
12x33,5kg/12x50kg
12x33,5kg/12x50kg

Flat Bench Lying Leg Raise:

I did these for 7 minutes straight!! Alee` challenged me and I did my thing!!

Today some shit!! Dunno what

 

[Rocky]

Nice going. Some great lifts here and good work on that bench PB!

 

[alee`]

We have nice cargio today morning pal! Thanks man!

 

[h0ke]

Tomorrow we'll have much better cardio tha u guys had today! Yeah?

 

[Daniel Andersson]

Great work in all your sessions with good weights bud...keep lifting

 

[ironheart]

some really good sessions you've been having lately. keep hitting the weights bro.

 

[pGhi]

Thanks my fellow ironfighters

 

[pGhi]

Hello fellas...

I havent been posting my sessions in pretty long time but now I am going to post them up

Tomorrow Ill be hitting Chest and Tri´s

 

[h0ke]

Tomorrow? Today u idiot!!

 

[pGhi]

fuck..

 

[pGhi]

So TODAY I did some chest and triceps with h0kester


Chest:

Cable flies:
WU
10x35kg + 10x40kg

DB bench press:
10x23.5kg + 2x8x33.5kg

BB bench press:
10x60kg + 6x75kg

Triceps:

Triceps Pushdown:
~10x55kg + 8x70kg

CG Bench Press:
2x8x60kg

Seated Triceps Press:
between 5-15x33.5kg


yeap yeap.... 71.7kg after this session.. :techn9ne:


I havent trained chest in 1.5 weeks so it wasnt my best :angrydude:

 

[h0ke]