pGhi`s workout..

[Lionheart]

Welcome back to the logs Pekka.Nice comeback session.My squats was about a same as my bench when i was about your age.The cap will grow.

 

[pGhi]

About those advices. I am trying this split for now and if this shit doesnt work Ill change my split.

Today I did something like this:
SLDL:
2x15x50kg
2x10x80kg
5x100kg (my lower back was pumped already)

DB Row:
10x28.5kg
2x10x38.5kg
8x43.5kg (there was almost no break between SLDL and this so it was quite rough)

BB Curl :
20x20kg
10x30kg
6x40kg ----> 15x20kg (not the best form in those last ones but pump was great)

DB shrug:
12x33.5kg
12x38.5kg

And I was out...Pretty good workout (pump wise).
Tomorrow I dont have to hit theee weights.

 

[El Freako]

Yea I know that my squatting sucks. I am doing squats once in a week and leg extensions once too. Should I squat twice a week? Heavy (for me ofc) + Light (extra light)

Dump the leg extensions all together and up your squat volume. Twice a week at least and heavy on both days.

 

[Samoan-Z]

Good work man and on the squat thing i'd go heavy and hard at 5x5 warmup weight 3x3 on heavy ass shitaz and 1x20 with just the bar to brun it out that should rush some strenght in within a month.

Or go Smolov.

 

[Hypocrisy86]

Damn Pghi, getting strong, i should be more active in this log..
glad to see the weights went up.
have to agree with Dridz, lose leg extensions and do more squats
im trying to decrease leg extensions slowly to imrprove squats too
keep it up man!

 

[PrinceVegeta]

Nice session u had Pghi!just hit thoe squats hard and the weigth will come up!

 

[Daniel Andersson]

Looking good pGhi, keep going at it bro

 

[EternaL]

nice workout pghi

 

[pGhi]

thanks mates.

Today I did something like this

Leg Extensions (My back hurts because I failed today)
12x20kg
12x50kg
6-8xfull stack...didnt watch the weight

Incline DB press:
W-UP
8x28.5kg
8x33.5kg
7x38.5kg(h0ke helped in the last 2)

Overhead press:
W-UP
8x33.5kg
8x38.5kg

Machine Shoulder press:
8x18.75kg
8x23.75kg

My exercises were not the "right" ones because my back is in pain...I failed...lol

 

[PrinceVegeta]

Nice session eventhough u failed ( at what?)

 

[pGhi]

I was on the ice without skates and I fall to the ice and my back is whining
thats about it. but atm it rly hurts.

 

[PrinceVegeta]

^^ damn ice..lulz

Hope u get better soon man!

 

[Samoan-Z]

Nice session bro..wait what? pain.. Pain??!

Why you little piece.... of .....1 2 3 1 2 3..... 1 2 3... Okay Good job bro good job.
See PV im getting better at it lol.

 

[Daniel Andersson]

Nice session..I like those presses
Hope your back gets back to normal soon

 

[pGhi]

I am not sure did I gave all 100% because now I am sick...pukingg...awesome

 

[PrinceVegeta]

Nice session bro..wait what? pain.. Pain??!

Why you little piece.... of .....1 2 3 1 2 3..... 1 2 3... Okay Good job bro good job.
See PV im getting better at it lol.

yes you are ym overly enraged bear of a human man...

 

[tkD]

h0ke said you're weak.


but nice last session!

 

[Samoan-Z]

Updates where are they man?

 

[DriDDeRz]

Pghi'MON! Gotta catch'em all

hey bro, hope everything is on the right track with life and training sessions hope to see an update here and there from you soon

 

[El Freako]

Snore...