Xiva - Strength block!

[Xiva]

Stats
Age: 16
Goal: 100% mass

Nutrition
Whey protein
Dextrose
Creatine
Maltodextrin
BCAA
Superpump or Supercharge

About my training
I'm currently following the Poliquin periodization system, where i'm doing 2x4 weeks og hypertrophy blocks followed by 1x4 week strength block - repeat.

About my diet

At training days i eat 6 times a day + PWO shake and i try at my best to follow John beradi's mass eating protocol, which means that i only eat carbs morning, pre-, post- (shake), post-workout (meal) The rest of my meals will be protein and fat + vegies

 

[Xiva]

12/10/09

Strength block 1, week 2

Squat

12x50kg
3x77,5kg
3x77,5kg
2x87,5kg
2x87,5kg
1x95kg
1x95kg
1x95kg

Bench press

3x60kg
3x60kg
3x60kg
3x60kg
3x60kg

Squat

3x77,5kg
3x77,5kg
2x87,5kg
2x87,5kg
2x87,5kg
2x87,5kg

Dips

6xBW+15kg
6xBW+15kg
6xBW+15kg
6xBW+15kg
6xBW+15kg
- Incline bench was supposed to be before dips, but it was taken

Incline smith Bench press

3x30kg + Barbell
3x30kg + Barbell
3x30kg + Barbell
3x30kg + Barbell
3x30kg + Barbell

Standing calves raises

8x220kg
8x220kg
8x220kg
8x220kg

 

[tim290280]

Interesting training. Benching and squatting in the same session is always a killer.

 

[PrinceVegeta]

Welcome to the logs, big session, train hard!

 

[Xiva]

14/10/09

Strength block 1, week 2

Deadliftt

10x60kg
5x90kg
3x120kg
3x120kg*Wasn't pretty, less kilo's
3x110kg
3x110kg
3x110kg


Push press - DE

3x47,5kg
3x45kg
3x45kg
3x45kg
3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg

Dumbell lateral raise

8x10kg
10x10kg
9x10kg
10x10kg

T-bar rows

8x50kg+stang
8x50kg+stang
8x55kg+stang
8x55kg+stang

Dumbell bent over lateral raises

10x10kg
10x10kg
10x10kg
10x10kg

Pullups, pronated grip

6xBW
6xBW
6xBW
6xBW

Lying leg curl

6x47kg
6x47kg
6x47kg
6x47kg

Seated calves raises

8x60kg
8x60kg
8x60kg
8x60kg

Note: I gotta work at my Deadlift.

 

[PrinceVegeta]

Nice session there man!

 

[Xiva]

Nice session there man!

Thanks champ

 

[Xiva]

16/10/09

Strength block 1, week 2

Glute bridges

30xBW
20xBW

Squat

20x20kg
12x50kg
5x70kg
5x75kg
5x75kg
5x75kg
5x75kg
5x75kg

Bench press - DE

10x20kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg

Dips

6xBW+15kg
6xBW+15kg
6xBW+15kg
6xBW+15kg
6xBW+15kg

Dumbell incline flies

8x15kg
9x15kg
9x15kg
10x15kg

Standing calves raises

8x220kg
8x220kg
8x220kg
8x220kg

Dumbell Shrugs

10x32,5kg
8x35kg
8x35kg
8x35kg > 8x32,5kg > 8x30kg

 

[Conan The Babarian]

Good Wo my Barbarian friend

 

[Xiva]

Good Wo my Barbarian friend

It can never be a bad workout, when it's with you Conan!

 

[Xiva]

17/10/09

The 9 hours sleep where i only woke up 2-3 times, did good. Even tho i'm still abit sick, it was an awesome workout!

Strength block 1, week 2

Push press

?? x 20kg
?? x 20kg
3x52,5kg
3x52,5kg
3x52,5kg
3x52,5kg
3x52,5kg

Deadlift - DE

3x105kg
3x105kg
3x105kg
3x105kg
3x105kg
3x105kg
3x105kg
3x105kg

Dumbell lateral raises - Strict, down the side

8x10kg
8x10kg
8x10kg
8x10kg

The place i do T-bar rows, was being used, so i did Leg curl first

Leg curl

6x47kg
6x47kg
6x47kg
6x47kg

T-bar rows

8x55kg
8x55kg
8x55kg
8x55kg
8x55kg
-Ups, i made 1 set to much

Dumbell bent over lateral raises

8x12,5kg
8x10kg
8x10kg
8x10kg

Pullups - Pronated grip

6xBW
6xBW
6xBW
6xBW
- Went really well today, no assist

Notat: Rigtigt god omgang!

 

[Bulkboy]

welcome to the log section buddy. huge volume, and some good strenght as well. nice push presses, t bar rows and pullups in that last session=)

 

[miamiracing]

good workouts man! keep it coming !

welcome to the log section from me too

 

[Xiva]

Bulkboy > Thanks Champ, getting compliments from a strong guy like you - I'm flattered

miamiracing > Thanks alot - And dont worry i will!

 

[Xiva]

19/10/09

Good energi and good strength
- I blame Dead by april. Since i was listening to their CD while working out :music:

Strength block 1, week 3

Squat

10x60kg
3x72,5kg
3x72,5kg
3x77,5kg
3x77,5kg
3x87,5kg
3x87,5kg
3x87,5kg
3x87,5kg
3x87,5kg

Bench press

10x40kg
5x57,5kg
5x57,5kg
5x57,5kg
5x57,5kg
5x57,5kg

Squat

6x72,5kg
6x72,5kg
6x72,5kg
6x72,5kg

- Some guy that was really slow and lazy, was using the smith. So i did a little change in order of my exercises.

Standing calves raises

8x220kg
8x230kg
8x230kg
8x230kg

Incline smith Bench press

3x32,5kg + Barbell
3x32,5kg + Barbell
3x32,5kg + Barbell
3x32,5kg + Barbell
3x32,5kg + Barbell

Dips

6xBW+15kg
6xBW+15kg
6xBW+15kg
6xBW+15kg
6xBW+15kg

 

[ironheart]

thats a lot of volume bro. good job. you'd had to have a lot of energy to get through a session like that.

 

[Xiva]

thats a lot of volume bro. good job. you'd had to have a lot of energy to get through a session like that.

Thanks alot champ

And yeah, my energi was really good that day..

 

[PrinceVegeta]

Crazy volume man! great session!!

 

[Xiva]

Crazy volume man! great session!!

Thanks champ!
- One more coming up today, and it will be dedicated to the one and only Flex Wheeler!

 

[Hypocrisy86]

awesome work man, keep it up