Ratz´ Log - The GUN SHOW!

[PrinceVegeta]

Nice sessions man, beer postworkout FTW!

 

[Ratz]

Lol it wasnt "postworkout". First a big meal, then a few hours later beer

Not much to celebrate about todays training.

 

[_ROBERTiNHO_]

Huge volume and good poundage!

 

[Ratz]

Thx
________________________________

After a year of fullbody training or U/L-split I have decided to do a 5-split. People might say that frequency is everything at my level - maybe they are right - but I need to try something else right now.

Tomorrow: 5-split

Monday: Delts & (iso) Triceps
Tuesday: Off (work)
Wednesday: Hams & (compound) Triceps
Thursday: Back
Friday: Off
Saturday: Chest & Biceps
Sunday: Quads

Comments are welcome...

 

[Ratz]

I could still feel the alcohol in my body so never really got IN THE ZONE - which had an influence at my strength of course.

Inc DB Press
12 x 16 kg
12 x 16 kg
12 x 16 kg
4 x 30 kg
4 x 30 kg
4 x 30 kg
4 x 30 kg
10 x 24 kg
10 x 24 kg
10 x 22 kg

Pec Deck
12 x 40 "kg"
10 x 40 "kg"
10 x 40 "kg"
10 x 40 "kg"
10 x 40 "kg"
10 x 40 "kg"
10 x 40 "kg"

Super Strict EZ Curl
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg
10 x 30 kg

 

[PrinceVegeta]

Lots of volume man, alcohol is the devil!

 

[Ratz]

Lots of volume man, alcohol is the devil!

Want I dont have in strength - YET! - I can have in volume.

This time it really killed me - but I will do it again.

 

[Ratz]

I have discovered that for the next few weeks I wont have time to train 5 certain days each week. So back to U/L.

A1) BB Benchpress
warm up
6 x 70 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg

B1) Barbell Row
warm up
6 x 90 kg
6 x 90 kg
6 x 90 kg
6 x 90 kg
6 x 90 kg
6 x 90 kg

C1) OH Press
- Seated Smith Shoulderpress
6
6
6
- Standing OA DB Press
10
10
10
10
- Queue all places so just some random pressing.

D1) Chest Supported Machine Row - plate loaded
10 x 60 kg
10 x 60 kg
10 x 60 kg
7 x 70 kg
7 x 70 kg
6 x 70 kg
6 x 70 kg

E1) Pec Deck
15 x 40 kg
15 x 40 kg
15 x 30 kg
15 x 30 kg

Rear delt

F1) GUN SHOW!

Overall fine.

In two days lowerbody.

 

[PrinceVegeta]

Solid UB session man

 

[Ratz]

:gaysign:

--------------------------------

BW this morning: 81,8 kg

Offday bitches

 

[Ratz]

My plan were heavy boxsquats today, but then a few things destroyed that plan.
Forgot my belt at home. No decent spotter (had a late training today). My body took way to long to get ready and warm so the squats ended up beeing a very weird round.

A1) Boxsquats - parallel
15 x 2 x 120 kg
- Weird shit...

B1) Trapbar Deadlift
6 x 130 kg
6 x 130 kg
6 x 130 kg
6 x 130 kg
6 x 130 kg
6 x 130 kg

C1) SLDL
10 x 60 kg
10 x 100 kg
8 x 120 kg
8 x 100 kg
8 x 100 kg
8 x 100 kg

Then I had to drive home @ Champions League.

 

[PrinceVegeta]

Good session despite the weirdness

 

[Ratz]

A1) BB Benchpress
6 x 70 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
- Better than last.

B1) Chest Supported Machine Row - plate loaded
10 x 70 kg
10 x 70 kg
10 x 70 kg
10 x 70 kg
15 x 60 kg
15 x 60 kg

C1) (Strict) OA OH DB Press
10 x 16 kg
10 x 16 kg
6 x 20 kg
6 x 20 kg
4 x 24 kg
3 x 24 kg
3 x 24 kg
3 x 24 kg

D1) MG UH Chinups
8 x 80 kg <- UH Pulldown
8 x 80 kg
5 x bw <- chins
4 x bw
4 x bw
4 x bw
4 x bw
4 x bw
- lol.

E1) Pec Deck
12 x 40 kg
12 x 40 kg
12 x 40 kg
12 x 40 kg

E2) Rear Delt Lateral Raise
12
12
12
12

F1) GUN SHOW!

 

[PrinceVegeta]

Awesome session man! huge volume!!

 

[Ratz]

Thx thx thx

----------------------------------

Hangovers. Training tomorrow.

 

[Ratz]

TRAPBAR DEADLIFT
up to
3 x 170 kg
10 x 130 kg
- Not a great day for heavy dl so nothing more than this.

OL SQUATS - HEELS ELEVATED (10 kg Eleiko skive)
warm up
5 x 80 kg
5 x 80 kg
5 x 90 kg
5 x 90 kg
4 x 100 kg
4 x 100 kg
20 x 70 kg <- semi breather
15 x 70 kg
10 x 70 kg
10 x 70 kg
10 x 70 kg
30 x 60 kg <- breather
- First time not doing boxsquats for almost a half year. Will be heavier when I am getting used to the more narrow stance.

 

[Ratz]

A1) BB BENCHPRESS
6 x 70 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg
10 x 60 kg

B1) CHEST SUPPORTED MACHINE ROW - PLATE LOADED
12 x 70 kg
12 x 70 kg
10 x 70 kg
10 x 70 kg
9 x 70 kg
8(?) x 70 kg
8 x 70 kg

C1) STRICT OA OH DB PRESS
10 x 16 kg
8 x 20 kg
3 x 24 kg
4 x 24 kg
4 x 24 kg
4 x 24 kg
4 x 24 kg

D1) MG UH CHINUPS - DEADHANG
6 x bw
6 x bw
5 x bw
4 x bw
10 x 39 kg <- oa db row from here - no strength left after chins.
10 x 39 kg
12 x 39 kg

E1) PEC DECK
12 x 40 kg
12 x 40 kg
10 x 50 kg
10 x 50 kg

E2) REAR DELT LATERAL RAISE
12
12
12
12

F1) GUN SHOW!

Some lateral raise.

Off tomorrow.

I am still doing PB´s/PR - but not always i am up to report it.

 

[Ratz]

quads

ol squats - heels elevated (10 kg eleiko skive)
10 x 50 kg
10 x 60 kg
10 x 70 kg
10 x 80 kg
10 x 90 kg
8 x 100 kg
8 x 100 kg
8 x 100 kg
12 x 80 kg
12 x 80 kg
12 x 80 kg
25 x 60 kg

 

[PrinceVegeta]

Very good sessions man, lots of squats are awesome!!

 

[Ratz]

Mighty awesome indeed!

-----------------

Today

Had to move some things around so because of that: delts and guns

bb cg benchpress
10 x 40 kg
10 x 50 kg
8 x 60 kg
5 x 70 kg
4 x 70 kg
7 x 60 kg
- weak.

pushpress
8 x 50 kg
5 x 60 kg
5 x 70 kg
5 x 60 kg
5 x 60 kg
10 x 50 kg
- good.

rear delt lateral raise
12 x 6 kg
12 x 8 kg
8 x 10 kg
8 x 10 kg
8 x 10 kg

ez curl
10 x 30 kg
8 x 40 kg
5 x 50 kg
10 x 40 kg
10 x 40 kg
10 x 40 kg

cable curl
12 x 50 kg
10 x 50 kg
10 x 50 kg
10 x 50 kg
10 x 50 kg

dips
15 x bw
13 x bw