Weak log

[PrinceVegeta]

looks nice man, lots of reps at a pretty heavy weight!

 

[pingu]

Thanks buddy, got some training to do if i want to catch up with you though heh...

Mark Phillipi, week 3 (the other half haha):

Lower back was really sore, so missed out on 1,5 set (12 reps).... HMmm..

Stiff leg:
50kg * X
90kg * X
117,5kg * 8
117,5kg * 4

Barbell rows:
82,5kg * 8
82,5kg * 8
82,5kg * 8

Hanging legraises, 4 sets
Abb pulldowns, 3 sets.

Another session later today, DE/RE Upper..

 

[PrinceVegeta]

Looks good man, shouldve just rested and done the other 4 reps in 2 reps sequences, but good session nonetheless

 

[pingu]

Didnt think of that. I will maybe do the later this week Thank you for pointers.

Todays second session:


Decline benchpress:
50kg * X
80kg * X
110kg * 8
130kg * 2 (with pause)
140kg * 1 (I belive i could have done my old pb today, 150kg.. But didnt bother since i've been feeling a bit tired)

Rest of the workout was pathetic, weak, and i dont want to log kg's lol...

DB Shoulderpress, 4 sets
DB Pullovers, 3 sets
Wide pulldowns superset with Straight arm rope pulldowns, 4 sets of each.
Bench dips, triset with Hammercurls, and Upright rows, 3 sets of each.
Cabel curls, 2 sets.

 

[El Freako]

Why do you do decline? I don't place much stock in it personally and have read a lot of experts who agree.

 

[pingu]

Just slight decline, do it because i like the variation, and i can go heavy without putting some much stress on my shoulders as the flat bench.
I see Ano Turtiainen and the rest of the METAL guys use it a lot, http://www.youtube.com/watch?v=xHfoSjagLWU

 

[PrinceVegeta]

Strong pressing man!!

 

[pingu]

Thanks buddy!

 

[pingu]

"RE" / accessory Upper:

Not a "real" workout... Were hungover, and werent in the mood for a heavy session haha..

Benchpress:
60kg * X
90kg * 5
100kg * 5
110kg * 5
Closegrip:
110kg * 5

DB Flyes, 5 sets.
Side laterals, 7 sets.
Pullups/Chins, 3 sets.
Bodyweight row/facepull hybrid, superset with BW triceps extensions in rope, 4 sets each.
Cheat curls, superset with behind the head triceps extensions, 3-4 sets each.

 

[PrinceVegeta]

Best hungover session ive seen lol!

 

[pingu]

Lol, i've done better before... Did a PB in floorpress once haha

 

[pingu]

Been sick all week, so no training untill today.
Did some bench with benchshirt, and some triceps and back.
Bodyweight: 109kg (carbing a couple of days + clothes).
My first bench press competition is comming up next saturday, just going to dome some light stuff untill then, nothing worth logging..
Wish me luck

 

[PrinceVegeta]

good luck man! what will be ur opening bench? raw, single ply?

 

[pingu]

150kg will be my opening, hope getting at least 160kg.
Singel ply

 

[PrinceVegeta]

strong man, wish you the best of luck!

 

[pingu]

Thanks buddy

Benchpress with chains: top-->bottom.
70kg * X
70kg * X
90kg-->112,5kg * 2 Closegrip
90kg-->112,5kg * 2 Closegrip
90kg-->112,5kg * 2 Closegrip
90kg-->112,5kg * 2 Medium grip
90kg-->112,5kg * 2 Mediumgrip
90kg-->112,5kg * 2 Mediumgrip
90kg-->112,5kg * 2 Widegrip
90kg-->112,5kg * 2 Widegrip
90kg-->112,5kg * 2 Widegrip

Rolling db extensions, 4 sets.
Pushdowns, 4 sets.
Side laterals, 4 sets.
Yates rows, 4 sets.
Some bandpullaparts.

 

[PrinceVegeta]

nice presses man!

 

[pingu]

Benchpress, light with band on some sets. 7 sets.
Lowerbody just to get the blood flowing there.
Rack pulls, 3 sets.
Squats, 4 sets.

"Complex", 4 sets of each:
Cabelrows --> Pushdowns --> Backraise --> Abs

Facepulls, pecdec, curls... Finito

Current bodyweight: 107kgs, on my way down

 

[PrinceVegeta]

nice man, how low you wanna go kg wise?

 

[pingu]

down to 100kg before christmas..
After that = How low i have to go to see some abs and weins.. Maybe..