Weak log

[pingu]

First meet I can blame on so many things for it going the way it went, but i dont bother.. Its just my first meet, its just to get some experience..
Went as i expected, but not as i hoped hehe.

First lift, 150kg. Didnt get it approved due to lifting my head of the bench.
Second lift, 150kg 3 white lights
Third lift, 155kg, the easiest , 3 white lights

Pleased with my experience, next meet in 5 weeks. Hope to do 160 - 165 - 165+ then Time will show..

Film: http://www.youtube.com/watch?v=WgnKUSqmORQ&feature=player_embedded

 

[pingu]

Benchpress with bands:
20kg+band * 8
50kg+band * 8
70kg+band * 8
75kg+band * 8
50kg+band * 8

Closegrip benchpress:
70kg * 8
100kg * 6
100kg * 6
100kg * 6

Skullcrusher, 4 sets.

Barbell rows:
70kg * 8
70kg * 8
100kg * 8
110kg * 7

3 sets of Biceps, 3 sets of Seated DB Cleans (Rotator Cuff exercise).
Some stretching and ab work afterwards.

 

[PrinceVegeta]

nice session man

 

[pingu]

Didnt train on Wednesday, been sick.... But got a decent session today.

Benchpress:
20kg * XX
70kg * X
70kg * X
100kg * X
120kg * 1
130kg * 1

Another shirt then im used to:
150kg to 6cm board * 1
Regular shirt (superkatana 48)
150kg * 1
150kg * 1
150kg * 2
Shirt off...

Boardpress, 10cm board:
120kg * 5
140kg * 3
120kg * 5
120kg * 5

Benchpress with dead start from rack, a couple of inches from the chest:
100kg * 5
100kg * 5
100kg * 5

Band pushdowns, 4 sets.
Pullups, 2 sets.
Straight arm pulldowns with bands, 4 sets.
Some light curls superset with light incline db press. 4 sets each.

 

[PrinceVegeta]

looks good man, take some vit C!

 

[pingu]

Thanks buddy, will do

Benchpress against bands:
20kg * X
50kg+bands * 8
60kg+bands * 8
70kg+bands * 8
75kg+bands * 8
80kg+bands * 8

Sore shoulders, so didnt wish it getting worse. So no more pressing that session...
Some shoulder rehab, and rack rows/chins......

 

[PrinceVegeta]

let the shoulders rest buddy!

 

[pingu]

Benchpress with bands and chains: Dont know how much extra the bands give at the top...
50kg * X
50kg+ band * 5
Closegrip, Bottom --> Top
70kg-->90kg * 2 (+ bands)
70kg-->90kg * 2 (+ bands)
70kg-->90kg * 2 (+ bands)
Medium grip:
70kg-->90kg * 2 (+ bands)
70kg-->90kg * 2 (+ bands)
70kg-->90kg * 2 (+ bands)
Reg. Grip:
70kg-->90kg * 2 (+ bands)
70kg-->90kg * 2 (+ bands)
70kg-->90kg * 2 (+ bands)

BB rows:
70kg * 8
90kg * 8
100kg * 6
110kg * 6

Curls, 4-5 sets.

 

[PrinceVegeta]

lots of nice pressing going on here! nice!

 

[pingu]

Heh, thanks! Yeah, lots of pressing... Deads and squats suck lol.. Haha, maybe i will begin to train it again in a couple of weeks..

 

[pingu]

Didnt bother using the shirt today....

70kg * X
70kg * X
90kg * 5
100kg * 3
110kg * 3
120kg * 2
130kg * 1
135kg * 1
140kg * 1 ass of the bench.. But light weight...
120kg * 3

Incline benchpress 60 degrees:
50kg * X
70kg * 8
80kg * 8
90kg * 6
100kg * 3
110kg * 2
Incline benchpress 45 degrees:
70kg * X
80kg * 8+
90kg * 8

JM press, 4 sets.
Some pullups, hammer curls, pushdowns, and 3 sets of deadlift lol....

 

[PrinceVegeta]

nice pressing as always man!

 

[pingu]

Thanks as always lol

Benchpress:
20kg * X
60kg * X
80kg * 8
100kg * 4
120kg * 1
130kg * 1
130kg * 3
100kg * 10

DB shoulderpress:
12+12kg * X
25+25kg * X
**** it:
Militarypress:
20kg * X
50kg * 8
60kg * 8
70kg * 1 + 3 pushpress... Long time since ive done shoulderpress now, lol.. To heavy..

Pullups/chins: 4 sets.
Curl superset with tatepress, 4 sets each.
Pushdowns, superset with facepulls, 3 sets each.

 

[pingu]

Benchpress:
20kg * x
60Kg * X
80kg * X
100kg * 5
120kg * 3
120kg * 5
120kg * 3

Illegal wide Incline smith bench.. (Dogcrap style) 4-5 sets.

Barbell rows:
50kg * X
80kg * 8
90kg * 9
100kg * 8

Facepulls, 4 sets.

Hammercurl with cabel superset with Overhead triceps extensions with rope. 3 sets each.

 

[_ROBERTiNHO_]

Nice meet man! A bench maniac!

 

[pingu]

THanks man

Closegrip benchpress with pause/stop:
50kg * X
80kg * X
100kg * 5
110kg * 4
120kg * 3
130kg * 3
140kg * 1
120kg * 3
100kg * 10 (touch and go)

Illegal wide benchpress:
80kg * 8
80kg * 8
80kg * 8

Pullups: 5, 5, 5, 4

Triset: Lateral raises, DB curls, DB extensions. 3 sets each.

 

[pingu]

High incline Db bench:
20kg+20kg * X
32kg+32kg * 8
42kg+42kg * 5
42kg+42kg * 8
42kg+42kg * 8
32kg+32kg * 8

Behind the neck press in smith:
4-5 sets, 15 reps.. Light pumping...

Pushups, 3 sets, max reps.


Pullups, 5 , 5 , 5 , 4

Seated rows, 5 sets, up to 90kg * 10.. Light stuff.

Hammer curl with rope, 4 sets.
Tatepress, 3 sets.
Facepulls, 3 sets.

2 sets of deads with 60kg, and 2 sets of backraise, just to get the blood flowing there.

Really stiff in my lower back, hamstrings, and hips... Got to start training deads and squats again + do a lot of stretching....

 

[pingu]

First lower session in i 4-5 weeks or so... Going to be sore as hell rest of the week lol..

Deadlift:
60kg * X
90kg * X
120kg * 5
130kg * 5
110kg * 5

Hacklift, 5x5
Ab pulldown, 4 sets
Hanging legraise, 4 sets
Seated calf raises, 3 sets.

 

[pingu]

First squat session in a while...
No belt.

Squats, ass to the grass!!
20kg * X
50kg * X
80kg * 5
90kg * 5
100kg * 3-4 ?

Dumbell swing:
20kg * X
30kg * 8
30kg * 8
30kg * 8

Bulgarian squat, 2 sets on each leg.

Hanging legraises, 4 sets.

5 min on spinning bike.

Then 10 min of Stretching.. Calfs, hams, lower back, quads, hips..

 

[pingu]

Bench with bench shirt today, crap crap crap. Hope lots of food and light training will make my form better the following week. Next sunday is my second meet, and i really hope to do well..

Sorry about the crappy english btw, not in the mood to check the spelling.