pGhi`s workout..

[El Freako]

what kind of program? example please

Smolov Jr for starters: http://wkak.net/SmolovFAQ.htm
I did this last year with both bench and deads and got great results.

Also there are a couple of bench program spreadsheets here: http://www.joeskopec.com/programs.html

 

[El Freako]

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 ) 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

Good squatting, but no ham work?

 

[pGhi]

Good squatting, but no ham work?

I feel that those ATG squats work my hams so I didnt do them today, if my hammies aren't sore tomorrow Ill do some stiff legged deadz and curl

 

[ironheart]

good session bro. nice job on the 100kg squats. keep at it mate.

and i agree ATG squats FTW!

 

[El Freako]

I'd suggest that you're better off not doing the leg extensions and maybe doing curls instead. All that squatting is more than enough quad work.

 

[pGhi]

I'd suggest that you're better off not doing the leg extensions and maybe doing curls instead. All that squatting is more than enough quad work.

U are right my quads are sore as fuck today but hammies are just sore...
So I might do some curls today after my back workout!

 

[Bulkboy]

good squatting pghi. and i concur with freako, gotta get some ham work in too

 

[pGhi]

Today did some back, didnt have balls to do hammies ( I already felt like puking after back workout!)

Pullups:
3x10xbw

Wide grip lat pulldown:
10x45kg, 10x50kg, 8x60kg

DB Row:
10x33.5kg, 10x38.5kg, 8x43.5kg, 6x48.5kg

Cable Row:
10x65kg, 8x80kg, 8x95kg

V-Bar Pulldown -> Straight-Arm Pulldown:
10x45kg -> 10x40kg (straight back to V-Bar), 10x30kg -> 10x40kg (back to V-Bar ), 10x15keke -> 10x30kg

My weight was 70.9kg after the workout!

And I was out...

Tomorrow I try to recover and play some golf and @ saturday Ill hit heavy chest/bi's! I have done weight training for 4 days in a row so I hope that after tomorrow I feel fully recovered and ready to rock!

 

[Bulkboy]

nice, 3 sets of ten pullups. how many can u do max buddy? serious weight on those db rows aswell m8

 

[Maxmonzter]

wow your db rowing is amazing

 

[Hypocrisy86]

congrats man, keep up the good work.
back must be pumped!

 

[pGhi]

Thanks, I tried to do them slowly ( not just jerking the weight like that youngster did in that Branch Warren back workout vid...)

And I was pumped... I had this basketball t-shirt on ( very big normally...) but after the workout my back wasnt too small for that shirt :icon_ninja:

 

[pGhi]

nice, 3 sets of ten pullups. how many can u do max buddy? serious weight on those db rows aswell m8

Dunno rly how many I can do... those wide grips are much harder than normal chinups... I did like 30-35 chinups about 3 years ago... but I have added 20kg to my body so.... I guess around 15-20 pullups? :icon_ninja:

 

[Bulkboy]

Dunno rly how many I can do... those wide grips are much harder than normal chinups... I did like 30-35 chinups about 3 years ago... but I have added 20kg to my body so.... I guess around 15-20 pullups? :icon_ninja:

yeah pullups are much harder than chins thats for sure. 15-20 is damn solid though dead hang and chin over the bar on every rep? ye i hear u on the bodyweight thing, theyre definetely easier to do the less u weigh. especially leg mass is not exactly a big help when doing pullups. its a damn good exercise for big lats though.

 

[pGhi]

yeah pullups are much harder than chins thats for sure. 15-20 is damn solid though dead hang and chin over the bar on every rep? ye i hear u on the bodyweight thing, theyre definetely easier to do the less u weigh. especially leg mass is not exactly a big help when doing pullups. its a damn good exercise for big lats though.

dead hang in every rep but my cant do that chin over the bar thing, roof is too close... but more like eyes on the same level as the bar?

 

[PrinceVegeta]

Nice session man!

 

[pGhi]

I had beer last nite, it was good. Today some chest/bi work?

 

[pGhi]

So today I did some chest/bi work!

BB Bench Press:
12x50kg, 10x60kg, 10x70,6x80kg, 4x90kg,3x95kg

Incline DB press:
10x16kg, 10x23.5kg, 8x28.5kg, 6x33.5kg

Cable Flies:
12x15kg, 6x35kg (hard to balance) ==> 12x25kg

Incline DB Curl:
10x10kg, 2x8x16kg

BB Curl:
3x8x30kg

I was sweating so fn much (might have been the beer )

Weight was 71.0kg after the workout!

 

[miamiracing]

great strength bro! yea that sweating comes from beer i know how that is lol

 

[El Freako]

Nice benching Pekka! You'll be getting 100's out soon.