Ratz´ Log - The GUN SHOW!

[PrinceVegeta]

Strong session man, nice pressing!

 

[Ratz]

Maybe when i'm standing. Certainly not when i'm lying down.

But still thx.

 

[Ratz]

Hams and calves. Normally I will do some sort of pressing too on this day but did that yesterday.

sldl
12 x 50 kg
12 x 50 kg
10 x 90 kg
10 x 90 kg
10 x 110 kg
7 x 120 kg
8 x 110 kg
20 x 70 kg

seated leg curl
12 x 50 kg
12 x 50 kg
12 x 50 kg
12 x 50 kg

standing calf raise
15 x 140 kg
15 x 140 kg
15 x 140 kg
15 x 140 kg
15 x 140 kg
15 x 140 kg

hypers
20 x bw
20 x bw
20 x bw
20 x bw

 

[PrinceVegeta]

Lots of posterior chain work man!

 

[Ratz]

cardio

pw: 15 min

 

[El Freako]

That was some epic squat volume you managed dude. Good work.

 

[Ratz]

thx

back

chest supported machine rows - plate loaded
12 x 70 kg
12 x 70 kg
12 x 70 kg
10 x 70 kg
10 x 70 kg

chinups - deadhang
6 x bw
5 x bw
5 x bw
5 x bw

barbell rows
10 x 80 kg
10 x 80 kg
10 x 80 kg
10 x 80 kg
10 x 80 kg
10 x 80 kg

chest supported db rows
12 x 18 kg
12 x 18 kg
8 x 22 kg
8 x 22 kg
8 x 22 kg

oa low rows
10 x 90 kg
10 x 90 kg
10 x 90 kg
16 x 75 kg
14 x 75 kg
14 x 75 kg
13 x 75 kg
16 x 60 kg
15 x 60 kg

cardio

pw: 15 min @ 7 km/t

 

[PrinceVegeta]

Holy lat destruction batman!

 

[Ratz]

i were also totally destroyed when i got home.

offday moved to tomorrow.

chest, calves og abs

bb benchpress
10 x 50 kg
8 x 60 kg
7 x 70 kg
7 x 70 kg
6 x 70 kg
5 x 70 kg
6 x 70 kg

inc db press
8 x 26 kg
8 x 26 kg
6 x 28 kg
6 x 28 kg
6 x 28 kg

dec bb benchpress
8 x 60 kg
8 x 60 kg
12(?) x 50 kg
- shitty movement, waste of time

machine crunch
10 x 70
10 x 70
10 x 70
10 x 70
- lulz

standing calf raise
10 x 160 kg
10 x 160 kg
10 x 160 kg
10 x 160 kg
10 x 160 kg
10 x 160 kg

flat db press
12 x 22 kg
12 x 22 kg
12 x 22 kg
- just for lulz and pump

 

[PrinceVegeta]

Strong pressing session man!

 

[Ratz]

you are way to kind.

quads

ol squats - heels elevated (10 kg eleiko skive)
10 x 90 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
25 x 50 kg

 

[Ratz]

hombros y bíceps

seated db press
12 x 12 kg
10 x 16 kg
8 x 20 kg
6 x 24 kg
6 x 24 kg
6 x 24 kg
6 x 24 kg
6 x 24 kg
12 x 18 kg
12 x 18 kg
- i suck at getting the weights up and ready which costs...

ez curl
12 x 30 kg
8 x 40 kg
8 x 45 kg
7 x 45 kg
10 x 40 kg
10 x 40 kg

rear delt lateral raise
15 x 6 kg
10 x 10 kg
8 x 10 kg
7 x 10 kg

facepulls
10 x 30 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg
8 x 40 kg

semi lean away lateral raise
8 x 12 kg
8 x 14 kg
8 x 16 kg
8 x 16 kg
7 x 16 kg

alt. inc db curl
12 x 12 kg
8 x 14 kg
8 x 14 kg
7 x 14 kg

 

[Ratz]

hams og triceps

dips
8 x +10 kg
6 x +20 kg
6 x +20 kg
5 x +20 kg
5 x +20 kg
7 x +14 kg
- long time since.

sldl
10 x 50 kg
10 x 80 kg
10 x 100 kg
8 x 110 kg
8 x 110 kg
7 x 110 kg
12 x 100 kg

pushdown - in a crappy tower so the weight doesnt matter
20 x something
17 x a bit more
20 x again a bit more
20 x the same weight the rest of the time
18
18
17

lying leg curl
10 x 30 kg
7 x 30 kg
12 x 20 kg
12 x 20 kg
10 x 20 kg
9 x 20 kg

 

[Ratz]

back

oa db row
10 x 41 kg <- each side
10 x 50 kg
10 x 50 kg
10 x 50 kg
10 x 50 kg

chest supported machine row - plate loaded
13 x 70 kg
12 x 70 kg
10 x 70 kg
9 x 70 kg
9 x 70 kg

chest supported db row - elbows in
10 x 22 kg
10 x 22 kg
9 x 22 kg
7 x 20 kg

barbell row
13 x 80 kg
9 x 80 kg
9 x 80 kg
8 x 80 kg

facepulls
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg

technogym oa low row
14 x 90 kg
10 x 90 kg
14 x 80 kg
13 x 80 kg
15 x 70 kg
13 x 70 kg
12 x 70 kg
12 x 70 kg

 

[PrinceVegeta]

Solid sessions man, lots of volume!

 

[Ratz]

had to change this week training order.

quads and triceps

ol squats - heels elevated (10 kg eleiko skive)
10 x 80 kg
10 x 90 kg
10 x 100 kg
10 x 100 kg
8 x 100 kg
12 x 90 kg
12 x 90 kg
12 x 90 kg
12 x 90 kg
8 x 90 kg

bb cg benchpress
10 x 50 kg
8 x 60 kg
3 x 70 kg
3 x 70 kg
8 x 60 kg
7 x 60 kg
- NO! energy left after squats so really drowzy bench.

 

[Ratz]

chest and biceps

bb benchpress
10 x 50 kg
8 x 60 kg
8 x 70 kg
8 x 70 kg
3 x 80 kg
4 + 1 forced x 75 kg
7 x 70 kg

inc db press
14 x 24 kg
12 x 24 kg
10 x 24 kg
7 x 24 kg

pec deck
12 x 50 kg
8 x 50 kg
8 x 50 kg

ez curl
10 x 30 kg
10 x 40 kg
7 x 45 kg
6 x 45 kg
6 x 45 kg

alt. inc db curl
8 x 14 kg
7 x 14 kg
7 x 14 kg
7 x 14 kg

4 sets of facepulls.

 

[Ratz]

chest and back

bb benchpress
10 x 50 kg
8 x 60 kg
8 x 70 kg
7 x 70 kg
7 x 70 kg
7 x 70 kg
7 x 70 kg
20 x 50 kg
18 x 50 kg

chest supported machine row - plate loaded
15 x 70 kg
13 x 70 kg
12 x 70 kg
11 x 70 kg

chest supported db row - elbows in
10 x 22 kg
9 x 22 kg
8 x 22 kg
8 x 22 kg

barbell row
12 x 70 kg
10 x 80 kg
10 x 90 kg
10 x 90 kg
9 x 90 kg
9 x 90 kg
7 x 90 kg

 

[PrinceVegeta]

Good job man, keep on pressing

 

[Ratz]

had a squat session thursday but it was pure crap.

back to upper-/lowerbody split.

upperbody

bb benchpress
10 x 50 kg
8 x 60 kg
8 x 70 kg
8 x 70 kg
7 x 70 kg
6 x 70 kg
5 x 70 kg
- shorter breaks today.

barbell row
? x 50 kg
8 x 80 kg
10 x 90 kg
10 x 90 kg
9 x 90 kg
9 x 90 kg

pushpress
5 x 60 kg
2 x 70 kg
2 x 70 kg
2 x 70 kg
2 x 70 kg
2 x 70 kg
2 x 70 kg

chest supported machine row - plate loaded
15 x 60 kg
15 x 60 kg
15 x 60 kg
8 x 70 kg
8 x 70 kg
7 x 70 kg

inc db press - superset - chest supported db row: elbows in
12 x 22 kg + 6 x 22 kg
11 x 22 kg + 6 x 22 kg
11 x 22 kg + 5 x 22 kg

4 sets of facepulls.