Weak log

[PrinceVegeta]

Looking leaner man, good job on the bench 2!

 

[pingu]

THanks buddy

ME Lower:
(No belt)

Used the technique I learned last ME Lower session, trying to get used to a bit more powerlifter style... So not maximum weights.

Squat, A2G:
20kg * X
50kg * X
100kg * 5
120kg * 1
130kg * 1
130kg * 1
130kg * 1

Deficit Dimmel deadlift:
70kg * 8
70kg * 8
70kg * 8
70kg * 8

Rack rows/chins:
BW * 8
BW * 8
BW+15kg * 8
Dropset:
BW+30kg * 6 --> BW * 25kg * 4 --> BW * 4

Standing ab pulldowns:
50kg * 8
50kg * 8
50kg * 8
50kg * 8

 

[PrinceVegeta]

Strong session man! strong squats!!

 

[pingu]

thnx

DE Upper:

speed bench:
60kg * X
100kg * 3
110kg * 3
110kg * 3
100kg * 3
100kg * 3
100kg * 3
100kg * 3
100kg * 3
100kg * 3
100kg * 3

JM press:
40kg * 6
50kg * 6
60kg * 6
65kg * 6

Tatepress:
20kg+20kg * 6
20kg+20kg * 8
20kg+20kg * 10
20kg+20kg * 10

Barbell rows:
80kg * 8
80kg * 8
80kg * 8
80kg * 8

Underhand pulldowns:
70kg * 10
70kg * 10
70kg * 10
70kg * 10

Lateral raise, superset with flyes, 3 sets each.
DB curls, 4 sets
Facepulls, 4 sets
Some band stretching etc...

 

[PrinceVegeta]

Very nice session!

 

[pingu]

"DE" Lower:
(No belt)

I was supposed to have a DE session, lol.. Screw that... Had to lift some heavy shit to get out some frustration.

Deadlift,:
XX * XX
XX ** XX
XXX * XX
150kg * 1
160kg * 1
170kg * 1 (Old pb, alot nicer now)
175kg * 1 PB With some more to go, 5kgs maybe.

DE Squats:
60kg * X
90kg * 3
90kg * 3
90kg * 3
90kg * 3
90kg * 3

Dumbbell swing:
30kg * 8
30kg * 8
30kg * 8
30kg * 8

Standing calf raises, superset with kneeling cable crunches, 3 sets of each.

Stretching of lower body, 10min.

 

[pingu]

ME Upper:

Benchpress:
70kg * X
110kg * 3
Boardpress, 12cm board:
120kg * 5
140kg * 3
150kg * 2
160kg * 2
160kg * 1 PB
150kg * 1
150kg * 1

BB Shoulderpress, no back support:
60kg * 3
70kg * 3
60kg * 3

Rolling db extensions:
20kg+20kg * 8
20kg+20kg+band * 8
20kg+20kg+band * 8
20kg+20kg+band * 6

Pushdown:
30kg+band * 8
30kg+band * 8
30kg+band * 8
30kg+band * 8
Superset with:
Pullups/chins:
5
4
5
4

Barbell curls, superset with Band Facepulls.

Good session

 

[PrinceVegeta]

Solid work mate, congrats on deads pb, next time 180kg easy, 4 plates

 

[pingu]

Thanks buddy Going for 185kg next time! July the 12

 

[pingu]

ME Lower:
(No belt)

Squat, A2G:
50kg * X
80kg * X
110kg * 1
130kg * 1
135kg * 1 PB
140kg * 1 PB!

Rack Pulls, overhand grip:
80kg * X
140kg * 3
150kg * 3
160kg * 3 + 10sec hold.
170kg * 1 + 5 sec hold.
Just hold:
190kg * 3-4sec
190kg * 3-4 sec
High rackpull, mixed grip:
190kg '* 1

DB rows, :
50kg * 8
50kg * 8
50kg * 8

Strait arm pulldown, w/rope, superset with abb pulldown, 3 sets each.

Satisfied with the squat today, had bit more in me, and i had been out drinking this weekend, and i did a PR in deads on friday.. hmm.. I recon/hope i got 150kg in me on a good day now
The rack pulls were fun, had to check my grip strength, so no normal training for me, it was merely for fun.. heh
Should have gone for another set on the db rows, but i had no grip left.

 

[El Freako]

Nice lifting as usual dude.

 

[pingu]

thanks man

DE Upper:

Had to hurry, so didnt get as much back work as i wanted to...

Speed bench:
Closegrip:
100kg * 3
100kg * 3
100kg * 3
Medium grip:
100kg * 3
100kg * 3
100kg * 3
Regular grip:
100kg * 3
100kg * 3
100kg * 3

JM press:
50kg * 8
65kg * 8
65kg * 8

Overhead db extensions, 3 sets.
3 sets front raise w/plate superset with 3 sets of hammer curl.
3 sets of seated rows.

 

[PrinceVegeta]

Awesome work man

 

[pingu]

DE Lower:
(No belt)

Deadlift:
70kg * X
70kg * X
120kg * 3
120kg+40kg chains * 1
120kg+40kg chains * 1
120kg+40kg chains * 1
120kg+40kg chains * 1
120kg * 2

Squat:
70kg * X
100kg * 3
100kg * 3
100kg * 3
100kg * 3

Triset:
Ab crunches from back extension machine
Back extension
Legpress
3 sets of each.

3 sets of calf presses in legpress machine.

 

[PrinceVegeta]

Solid work on the deads man! I wish i could do some chain work!

 

[pingu]

Thanks man!
Chains is a lot of fun, you get a heavy weight at the top, but so light from the bottom that you get good speed on the bar

 

[pingu]

ME Upper:

Awesome session today, PB in the bench, but it wouldent get 3 white lights in a comp. due to some downward motion.

Benchpress:
70kg * X
70kg * X
120kg * 1
120kg * 1
Shirt on:
150kg * 2 (6cm board? )
165kg * 1 to 6cm board , 1 * all the way down, good lift.
170kg * 1 all the way down, PB
170kg * 3 16cm board
180kg * 6 16cm board
180kg * 1+1f 12cm board

Closegrip bench:
70kg+42,5kg chains * 5
90kg+42,5kg chains * 1
70kg+42,5kg chains * 5
70kg+42,5kg chains * 5

Tatepress:
20kg+20kg * 8
20kg+20kg * 8
20kg+20kg * 8

3 sets pec dec, 4 sets barbell rows, 4 sets curl, some band facepulls..

 

[pingu]

weight today: 110,4kgs after breakfast and a lot of fluid + cloths.. So my goal is reached.

 

[pingu]

http://www.youtube.com/watch?v=NceJa9S7JWQ&feature=channel

http://www.youtube.com/watch?v=40mjAORxSXc&feature=channel

 

[PrinceVegeta]

Very strong pressing man, congrats on pb!