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King Bodybuilding Labs

VBPs workouts and so on

VBP

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OK fellas, I'm just getting back to the routines. I've been sick too many times this year, and I just got better, but I wasn't at the gym for almost three weeks, and strenght levels are quite low right now. Low carbs and calories are also making the difference even worse.:ugh::ihavesandinmyvagina

Oops, almost forgot: about me: Birthyear is 1992 and I've been training for almost 3y at the gym. Until last year I played also volleyball (9y) I've almost always trained with 2split programme, and trained 4-5 days a week

I'll update sometimes, not very frequently.

Okay, and then todays workout: just getting comfy with the weigths

Warm-up
1.Leg press: 220kgs (+40kgs) 8*5 (sets*reps)
2a.Bench press: 60kgs 1*5, 5*3 (these a:s and b:s are supersets)
2b.Barbell row: 90kgs 3*5, 60kgs 10, 6 (last two sets with ultimately pure technic and rest-pause)
EDT: Flyes and dumbbell curls: 13 sets on both and 5 reps per set. This was a shorter EDT, just 10min.
Crawling back to the lockers and trying to get myself to the showers. No recoverydrink or anything this time, the package will come next week.

Don't mind about the typos, I'm just tired
 

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VBP

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Today's workout:

1a.Dip: +0kg 4*5 +15kg 1*4
1b.Chin-up: +15kg 5,5,4,3,3
2.Deadlift: 100kg 2*2 (Hamstrings were still on fire from yesterdays leg press:crymeariver::dunnodude:)
EDT: Lateral raises and sit-ups. 11sets and 5reps per set. /10mins
BONUS: Standing calf raises in machine: 75kg 3*10 (just pumping)

EDIT: Monday's gonna be the day! Normal workouts! Finally! Wooho!:hyperguy::2::ughnoes:
 

VBP

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Yeah. Now the plan is to bite down to the core. If I look at my previous plans, this is built even more on these hard, oldschool basic excercises (don't count EDT:D) Had an idea about something like this when I read this article

Okay, just few more hours, and I'll be hitting the gym
 

Mikew

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Welcome to the board bro, and the logs. Keep us updated on your training and progress.
 

VBP

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Wow... I thought I just couldn't fuck any workout this way. Well, just proved myself wrong. Anything didn't go the way it was supposed to go. My knees didn't work (maybe because of all the skiing) my back didn't work, my chest didn't work! I don't even bother writing it here:angrydude::crymeariver::ihavesandinmyvagina Just wow...

I hope, that tomorrow's workout goes better
 

PrinceVegeta

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Welcome to the logs!! cheer up mate!! everybody goes trough some bad days!! chin up and train twice as hard next time!
 

VBP

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Well, today's workout went a lot better (except chins) Only problem was, that suddenly everybody want's to be at the gym with me. The whole place was totally crowded, and I was in a hurry, because I had to go band practice right after, so had no time to wait for the dumbbells and sit-up thing to be free. And couldn't do shoulder press and chins as a super set So:

1.Shoulder press: 60kg 8*5
2.Chin-up: +15kg 5,5,3 (this sucked. avoided failure, and did some reps with bodyweight and left the place)
3.Stiff-leg deadlift: 97,5kg 8*5 (grip slipped a lot this time)
 

Rocky

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Not bad for a quick session. It's always hard when the place is crowded.
 

VBP

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Trying not to get sick

I just can't be totally healthy this year. For a week I've had a sore throath when I wake up. Today soreness has contined through the whole day, and have felt little sick otherwise, but not much.

So today I took it easy. Skiing at school (last time for this year! woohoo!:hsughr:) and some rest and mixing the powders (it tastes damn good:hsughr:) Then I dragged myself to the gym and did only few sets per exercise with light weights.

Must cross my fingers and hope I won't get sick anymore... Fuckin' flu:angrydude:
 

VBP

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Still being careful

Okay, today I had 3hours of basketball and 3hours of volleyball before going to the gym (school had somekind of a sportsday) The workout went pretty good, and I felt fine compared to what I felt like yesterday, but I took the whole workout easy. Lower volume, but the weights are the same. I did only few sets with the exercises of EDT, so it isn't a real EDT

1a.Dip: +7,5kg 5*5
1b.Chin-up: +12,5kg 4*5, 4
2.Deadlift: 100kg 5*5
EDT:Lateral raise: 10kg 6*5
EDT:Sit-up: 6*5 (slow negatives)
+a:Incline bench press DB: 28,5kg 5,4
+b:Upright row: 40kg 2*5

Had a strange feeling in the right pec, didn't do but few extra sets. Kinda tried to compensate the last workout.

The new recoverymix is just so good. Strawberry-chocolate. 50/50 carbs and whey + creatine and glutamine
 

Rocky

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Nice session especially given how rough you've been feeling lately. Hopefully you've got all your illness for the year out of the way in one go! :)
 

VBP

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Thanks guys

Whoa! Today I saw some results:D Diet has really bitten, dry feeling when I woke up, and when I looked to the mirror... I must say, that I was at least glad, and decided to just take some rest and eat well for today. So: last cheat before the final, and then going back to pluscalories (not very high, so I could stay ripped but gain some muscle)

Thankfully it's holiday

E: And I said dry, not ripped
 

PrinceVegeta

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Feels good to see improvements ha!! great for u man!! just keep it up and train hard!!
 

VBP

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The day after cheatday is always hard for me. Feeling soft just isn't fun, neither looking soft. Today I walked a lot with the dog and watched Flex Wheeler's hardbody. Damn it motivates to watch that kind of stuff. So tomorrow is hard training and maybe little working.

Modified the plan a little: lateral raise is switched to upright row in the fourth EDT, otherwise as planned
 

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