Xiva - Strength block!

[Xiva]

Thanks Freako, Rob and Deltboy!

13-03-10

There's a reason we do, what we do!

Warmup
Mobility Drills

Deadlift

6x72,5kg
6x82,5kg
6x92,5kg
6x102,5kg
6x112,5kg
6x122,5kg PR!
- As you'll see at the Movie, i'm trying to work at my technique. I gotta get my ass down more, at the heavy. So it gives me a better position for the next rep. At my easy lift, you can see how my ass get's good down, and when i go for the lift, i'm not adjusting the my ass, it's in a perfect position.
Front squat

1x6 @ 67,5kg
1x6 @ 70kg
4x5 @ 70kg
- Still tendence to fall together in the bottom...

Barbell bent over rows

5x10 @ 67,5kg
4x8 @ 70kg PR!
1x11 @ 70kg PR!

Barbell curls - Fat grip

1x12 @ 42,5kg
2x9 @ 45kg

Barbell Curls

1x10 @ 47,5kg PR!
2x8 @ 47,5kg

Note: Awesome round today! Stay strong guys!

 

[Skeptic]

Looking solid mate! Dead for isn't too bad!

Congrats on the constan PR's haha

 

[Xiva]

14/03/2010

Bad sleep.

PUSH IT!


Bench press

1x6 @ 42,5kg
1x6 @ 50kg
1x6 @ 57,5kg
1x6 @ 65kg
1x6 @ 70kg

DB shoulder press

4x8 @ 22,5kg
4x7 @ 22,5kg

Dips

4x8 @ BW+15kg

Lean away Lateral raise

4x8 @ 20kg PR!

Standing lateral raise - Down the side

5x15 @ 11kg PR!

French press

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

Note: Ok round.

Video Later.

 

[PrinceVegeta]

Form is pretty good man, nice lifts and pb's like always!

 

[_ROBERTiNHO_]

Nice video! Form looks solid.

 

[Xiva]

Thanks champs. My form is abit off and last set. Gotta work on it.

15/03/2010

Who asked for back attack?

1-arm DB rows at bench

1x15 @ 22,5kg
3x10 @ 45kg PR!
1x9 @ 45kg
4x12 @ 42,5kg PR

Pullups - Supinated

3x8 @ BW
2x7 @ BW

Chest supported DB rows

5x12 @ 25kg PR
- Cheap PR.

Facepulls

5x10 @ "7"

DB hammer curls

4x15 @ 15kg

Note: Awesome round, rows where perfect and killed me back.

 

[jonathan]

good form , solid training

 

[Bulkboy]

awesome back attack brotha very solid one armed rows.

 

[ironheart]

good session buddy. you just keep progressing every week. doing great man

 

[El Freako]

You're going to feel like a clubbed baby seal after that workout. Nice one.

 

[Xiva]

Thanks guys.

Iron -> Atleast i'm trying too. When the heart and mind is in, you can do alot

Freako -> I am, but my body is getting kind a cordinated to the high volume. Besides i'm doing 10km of steady state cardio every day, it really helped me to rest faster between workouts as well as sets.

17/03/2010

SQUAT TILL YOU DROP!


Warmup
Mobility

Squat

1x6 @ 52,5kg
1x6 @ 62,5kg
1x6 @ 72,5kg
1x6 @ 82,5kg
1x6 @ 92,5kg
1x6 @ 102,5kg
- Knees was perfect today. I've been doing abit more OL stance lately, working nice.

RDL

1x12 @ 60kg
1x10 @ 115kg
1x6 @ 120kg
3x5 @ 120kg
2x7 @ 115kg

Walking DB lunges

4x12 @ 22,5kg

Planks

3x15 sec @ 75kg PR!

Standing calf raise

4x15 @ 240kg

Note: Average round.

 

[Xiva]

18/03/2010

YOU CAN DO IT!

I decided to go a few kilo back in my bench and CG bench, to get rid of air fucking.

CG Bench press

1x6 @ 40kg
1x6 @ 50kg
1x6 @ 60kg
1x6 @ 70kg
6x6 @ 67,5kg

Incline DB press

2x8 @ 25kg
1x7 @ 25kg
4x6 @ 25kg

DB seated Shoulder press

4x8 @ 22,5kg
3x7 @ 22,5kg

Lateral raise - down the side

4x 15 @ 11kg -> 15 @ 9kg -> ?? @ 7kg
1x 12 @ 12,5kg -> 10 @ 10kg -> ?? @ 7kg PR!

French press

1x12 @ 32,5kg
4x10 @ 32,5kg

Barbell curls - cheat

2x10 @ 47,5kg
3x9 @ 47,5kg

Note: Average round.

 

[PrinceVegeta]

Strong sessions man!

 

[_ROBERTiNHO_]

Good numbers! You have a pretty good back strength! Liked the RDL

 

[El Freako]

Huge pressing volume dude.

 

[Xiva]

It's not opening for me?

Try again, i just tryed and it worked (otherwise try to open it, so you watch at youtube.

 

[Sentinel]

Try again, i just tryed and it worked (otherwise try to open it, so you watch at youtube.

Watched it. Looks good. Thanks!

 

[Xiva]

20/03/2010

I was to a seminar about strength training and alot about muscle fibers. I learned a fucking lot. I'll attend next time as well.

Warmup
Mobility drills

Deadlift

1x6 @ 70kg
1x6 @ 80kg
1x6 @ 90kg
1x6 @ 100kg
1x6 @ 110kg
1x6 @ 120kg

Front squat

2x6 @ 60kg
6x6 @ 67,5kg

Barbell rows

2x10 @ 70kg
8x8 @ 75kg PR!

Pullups - Pronated

5x7 @ BW
5x6 @ BW

Fat grip ez-bar curl - Strict!

6-7x15 @ 20kg+barbell

Notat: Fucking awesome seminar

21/03/2010

Low energy, but still strong!

Bench press

1x6 @ 30kg
1x6 @ 37,5kg
1x6 @ 45kg
1x6 @ 52,5kg
1x6 @ 60kg
1x6 @ 67,5kg
- Smooth and no air fuck.

DB seated shoulder press

2x5 @ 25kg PR!
5x8 @ 22,5kg

Dips SS Lateral raise

4x8 @ BW + 15kg SS 5x15 @ 11kg

Triceps extensions

4x10 @ 32,5kg

+ Abs and core
Note: Ok round

 

[PrinceVegeta]

Strong sessions man! lots of bb rows!

 

[Xiva]

Thanks prinze

22/03/2010

Longer rest, more intensity!

Be Strong Or Go Home!

1-arm DB rows at bench

1x15 @ 30kg
1x12 @ 40kg
2x10 @ 50kg PR!
5x9 @ 50kg

Chinups - Supinated

3x8 @ BW
3x7 @ BW

Chest supported DB rows

5x15 @ 25kg

Facepulls

4x12 @ "7" PR

DB hammer curls

4x10 @ 17,5kg

Note: Quick, but strong!