Xiva - Strength block!

[ironheart]

name of song?

good squatting buddy. too bad about the spotter, but if you know you had the last rep, i'd still call it.

 

[Xiva]

Iron -> Next time, when i do it my self
Song name: Pendulum - Hold the colors

04/03/2010

BE STRONG AND YOU'LL BE IMMORTAL!

CG Benchpress - Fat gripz

2x10 @ 40kg
1x6 @ 60kg
2x5 @ 70kg PR!
5x6 @ 67,5kg

Incline DB press

4x8 @ 25kg
2x7 @ 25kg
4x6 @ 25kg

DB seated shoulder press

4x6 @ 22,5kg
2x5 @ 22,5kg
2x7 @ 20kg
2x6 @ 20kg

Standing lateral raise - Down the side

6x 15 @ 10kg -> 12 @ 8kg -> ?? @ 6kg

Barbell curls - Fat grip

2x10 @ 42,5kg
3x8 @ 42,5kg

French press

2x10 @ 32,5kg
3x7 @ 35kg PR!

Note:
- I just recieved my fat gripz, they are REALLY killing my forarms, hopefully i'll get some more mass @ them now, and better grip.

- Insane round today!!!!! At some point in the workout, it thought i would pass out

- 43 work set in 1 hour and 45 min.. That's allright

 

[Bulkboy]

awesomeness in a box. amazing round fella. grats on the pbs

 

[_ROBERTiNHO_]

Good squatting! Try to keep your kness out.

 

[PrinceVegeta]

Fat gripsz! nice man, nice pb's!!

 

[El Freako]

I've been thinking of purchasing some fat gripz... hmm.

 

[Xiva]

06/03/2010

Energy: Slept bad.

WHO SAID INTERNATIONAL ROW DAY?

Deadlift

2x10 @ 60kg
1x6 @ 70kg
1x6 @ 80kg
1x6 @ 90kg
1x6 @ 100kg
1x6 @ 110kg
1x6 @ 120kg
1x6 @ 110kg
- First 3 reps, were fine. After that i lost focus, i need to squeeze my glutes more! Accepted, but as you know, i'm technique freak

Front squat

2x6 @ 70kg
2x5 @ 70kg
2x6 @ 67,5kg
- Problem aint the kilo's but i loose tension in my lower back, how can i train that? - More core?

Barbell rows - Elbows out

5x10 @ 67,5kg
2x9 @ 67,5kg
4x8 @ 67,5kg

Barbell curl - Fat grip

3x13 @ 40kg
- MY FORARMS!

Barbell curl

1x13 @ 45kg PR!
2x12 @ 45kg

Note: Bill starrs princip is still standing!

 

[Xiva]

07/03/2010

CANONBALL SHOULDERS!

Bench press

1x6 @ 32,5kg
1x6 @ 40kg
1x6 @ 47,5kg
1x6 @ 55kgkg
1x6 @ 62,5kg
1x6 @ 70kg

Dips

2x8 @ BW+17,5kg
5x6 @ BW+20kg PR!
1x7 @ BW+17,5kg

DB seated shoulder press

1x7 @ 22,5kg PR!
3x6 @ 22,5kg
2x5 @ 22,5kg
3x8 @ 20kg
3x7 @ 20kg
2x6 @ 20kg
- Crazy power!

Lean away lateral raise

1x15 @ 15kg
2x10 @ 17,5kg PR!
3x9 @ 17,5kg

Seated lateral raise - FST-7

2x15 @ 9kg
5x15 @ 8kg

French press

1x8 @ 35kg
1x7 @ 35kg
4x8 @ 32,5kg

Note: 6x72,5kg in bench, next time!!

 

[Sentinel]

Good luck on your bench goal, Mike!!!

 

[El Freako]

Enough PRs in that last update?

 

[PrinceVegeta]

Nice sessions man! keep it up! Big inhale before descending should keep the core and lower back thight

 

[Xiva]

Prinze -> still a problem

Freako -> Ofc man!

Anuj -> Thanks man!

08/03/2010

WINGS OF LOVE, WINGS OF LOVE


1-arm DB rows at bench

1x12 @ 40kg
3x11 @ 40kg
4x9 @ 42,5kg PR!

Pullups - Pronated

4x7 @ BW
4x6 @ BW

Chest supported DB rows

5x11 @ 25kg PR

Pulldowns

5x8 @ "12"

Facepulls

5x9 @ "10"

DB hammer curl

5x12 @ 15kg

Note:Lovely round!
Less volume, higher intensity now!

 

[Bulkboy]

wings of love indeed. less volume? im counting 31 sets for back u freak!;D good session mate

 

[Xiva]

Bulk -> I mean, that i might start to do less volume, from now on, and go with more intensity

10/03/2010

POWER TO THE QUADS!


Warmup
Mobility

Squat

1x6 @ 52,5kg
1x6 @ 62,5kg
1x6 @ 72,5kg
1x6 @ 82,5kg
1x6 @ 92,5kg
1x6 @ 102,5kg PR!
- Fuck yeah!

RDL

4x9 @ 100kg
1x7 @ 110kg
3x5 @ 120kg

DB walking lunges

1x10 @ 22,5kg
4x15 @ 20kg
- Close to throw up, it's killing me!

Ab wheel - From knee SS Ab Coaster

3x15 @ BW SS 3x15 @ Sled

Standing calf raise

4x15 @ 240kg PR!

Note: BOOM SQUAT!

 

[jonathan]

decent training

 

[Xiva]

Thanks Jona!

11/03/2010

Energy and my press strength was low today, but i gotta do a PR every workout, following the bill starr principle! So i did

NEXT TIME, BABY!

CG Bench press

1x6 @ 40kg
1x6 @ 60kg
3x6 @ 70kg
4x6 @ 67,5kg

DB incline Press

2x8 @ 25kg
2x7 @ 25kg
4x6 @ 25kg

DB shoulder press

4x6 @ 22,5kg
1x5 @ 22,5kg
2x7 @ 20kg
1x6 @ 20kg

Standing lateral raise - Down the side

4x @ 15x10kg -> 13x8kg -> ??x6kg
2x @ 13x11kg -> 10x9kg -> ??x8kg PR!(13 @ 11kg)

Barbell curls

5x10 @ 45kg

French press

3x8 @ 35kg
1x7 @ 35kg
1x8 @ 32,5kg

Note: Low Energy.

 

[El Freako]

I love the constant PRs in this log.

 

[Xiva]

I love the constant PRs in this log.

So do i, it really helps to push my self. It's all inspired by an article (attached below), and with proper planing it's doable.

Read it, get inspired!

 

[Bulkboy]

lovely round fella solid CG pressing.

 

[_ROBERTiNHO_]

Good progress and db rows are strong!