Samutown - baseball & weights

[Daniel Andersson]

Great work bro

 

[samutown]

thx for stopping by peeps

Today's session:

Squat

10 @ 45
10 @ 110
6 @ 176
2 @ 220
2 @ 220
2 @ 242
1 @ 242

Clean

lots of singles @ 110
1x2 @ 155
1 @ 176
lots of singles @ 110

Squat & front squat

5 @ 155 S
1 @ 155 FS
5 @ 155 S
5 @ 155 FS

Snatch

1x3 @ 90

Reversed bb curl

6x3 @ 90

Sit ups in CC

6x3 @ 30

Comment: Squat went shit, probably b/c baseball practice yesterday.. Only 3 people showed up at the practice so we did some throwing first and then just took ground balls real intensive.. so I'm a bit tired in my legs, back and arm.. rest of the session went good though

 

[samutown]

Session tuesday:

Close grip bench

20 @ 45
10 @ 110
3 @ 155
6x5 @ 176
6 @ 110

Negatives

1 @ 220
1 @ 230

Lateral db raises

8x4 @ 22

Incline bench press feet up

8x3 @ 110

Seated ohp

8x4 @ 90

Pushdowns

6x3 @ 75

Rotator cuff work

3 sets 20 reps

Armwrestling in CC

3 sets 20 reps

Comment: Triceps were dead after the session, couldn't even flex them. Good session

 

[Daniel Andersson]

Great stuff going on in here bro. Keep at it

 

[samutown]

Great stuff going on in here bro. Keep at it

Today's session:

Squat

6 @ 45
6 @ 110
6 @ 176
2 @ 220
2 @ 220
4 @ 242
0 @ 286 :S last time I did 286 it was EASY..

Cleans

lots of reps @ 110
2 @ 132
1 @155
1 @ 176
lots of reps @ 110

Snatch

2 @ 90
1 @ 110
0.5 @ 110 did the snatch but fell forwards when I was about to get up

Lats with V handle

10 @ 90
3 @ 165
6x2 @ 220

Db curl

6 @ 44

Preacher curl

6 @ 33
10x2 @ 33

Comment: good session except the squat at 286.. I'm doing a lot of form training on the cleans I'll start doing 5x5 next week.

 

[PrinceVegeta]

Nice sessions man! keep up the good work!

 

[samutown]

yoyo haven't written in a while been real busy.. anyway I'm going to the US in april. we go from stockholm to NY and then to Tampa. 19 days left

I've been training as usual I'll write down the last session

Squat (no belt, for core strenght)

10 @ 45
6x2 @ 110
3 @ 176
5x5 @ 210

Bent over bb row

6 @ 132
6 @ 200
6x2 @ 242
6 @ 200

Lunges

5 (on each leg)x3 @ 110

Seated row

6x3 @ 200

Bb curl

8x3 @ 90

 

[Daniel Andersson]

Great weights bro, Keep at it

 

[samutown]

thx ese

Session yesterday:

Squat

10 @ 45
6x2 @ 110
3 @ 176
5x5 @ 215

Bent over bb row

6 @ 110
6x2 @ 220

Lats V handle

6 @ 90
6 @ 176
6x2 @ 220

Lunges

5x3 @ 110

Hammer curl

6x2 @ 38

Short session, but it was good




Session today:

Close grip bench

20 @ 45
10 @ 110
3 @ 155
5x4 @ 187
4 @ 187 soooooooo close 5x5..

Arm wrestling in CC

20x3 @ 20

Rotator cuffs

20x3 @ 10

Seated db press

6x3 @ 44

Lateral db raise (for rear delts)

10x3 @ 10

Db press

6 @ 30
5x2 @ 66

Lying tricep extensions

6x3 @ 66 + the bar

good session

 

[PrinceVegeta]

Nice sessions samu!

 

[samutown]

thx PV


Squat

10x2 @ 45
6x2 @ 110
4 @ 155
5x5 @ 220

Seated row

12 @ 90
6x2 @ 200

Bent over bb row

8x2 @ 110 real slow reps, stop at the top

Hammer curl

6x2 @ 39

Db curl

6x2 @ 39

Comment: good session, was too tired after the squats so I'll do more back and less legs on thursday.. the squats are still without belt for core strenght. started 5x5 @ 176 and raised 5 lbs every session

 

[PrinceVegeta]

Nice session man!awesome squats

 

[samutown]

thx bro


diet's going good btw.. I'm down at 200 lbs now.. been doing a lot av cardio and shit, 2 times a day about 80 minutes.

 

[PrinceVegeta]

nice man, keep up the good work!

 

[samutown]

Last session in Sweden! Heading over to the US on monday, newark airport.

Close grip bench

20 @ 45
12 @ 110
3 @ 155
6x2 @ 176
4 @ 176

Seated row

15 @ 70
6 @ 155
6x2 @ 200

Arnwrestling in CC

20x2 @ 20

Rotator cuff work

standing 20x2 @ 10
lying 20x2 @ 10

Lat pull downs

15 @ 80
6x2 @ 200
4 @ 176

Squat

6x2 @ 45
6 @ 110
10x3 @ 176

Leg curl

8 @ 4 plates
8x2 @ 8 plates

Lateral db raise

12x2 @ 20

Chins & pull ups

c 4 @ bw
pu 6 @ bw



Good session, don't know when I can start working out again, have to get settled first

 

[PrinceVegeta]

Solid session man!