Xiva - Strength block!

[Xiva]

great session buddy. looks like the deload really worked. PRs all over the place. keep up the good work!

Deload defently did it's job

And thanks.

 

[Xiva]

14. November 2009

Energy was high, so was motivation. And what a workout it became!

6 hours of sleep again tonight, to bad

Today's workout is dedicated to Mic - a good workout buddy of mine, because he made some special made blocks for me, so that i can rackpull. By special made i mean, made for a man of my height

Target Basic Shape week 1 out 8, training 2

Deadlift

10x60kg
3x100kg
3x100kg

3x115kg
3x115kg
3x115kg
- Good form!

Bench press - Medium

10x20kg
5x40kg*Pause at chest
5x40kg*Pause at chest

8x52,5kg
8x50kg*To easy
8x52,5kg

OL Squat - DE

3x65kg
3x65kg
3x65kg
3x65kg
3x65kg

Snatch grip rack pulls

10x60kg
4x120kg

8x100kg
8x100kg
8x100kg
8x100kg
- What a lovely exercise > Kill my erector

Barbell bent over rows

10x60kg
10x60kg
10x60kg
- Strict

Barbell curls

10x37,5kg
10x37,5kg
10x37,5kg

Cooldown cardio

15 minutters cykling

Note: Fucking awesome round. I was getting dissy after rackpulls - I take that as a sign of me giving me 110% !

 

[jonathan]

I realy like this kind of training. big thumbs up.

 

[Xiva]

Jonathan > Thanks. I've been focusing at wrong things till now. I gotta build my basic shape, strength and my neural adaptations up, before i'll go more advance.

But yeah i really like this kind of training too!

 

[jonathan]

Jonathan > Thanks. I've been focusing at wrong things till now. I gotta build my basic shape, strength and my neural adaptations up, before i'll go more advance.

But yeah i really like this kind of training too!

yeah when I started (oh man I sound like an old man) I did things wrong too. You are progressing now so keep it up

 

[Xiva]

16. november 2009

Target Basic shape week 1, training 3

Bench press - Heavy

20x20kg
10x40kg
5x50kg
5x50kg

3x62,5kg
3x65kg
3x62,5kg

Front squat

10x20kg
10x40kg

10x55kg
10x55kg
10x55kg PR Never did high rep, not tough tho

Dips

10xBW+10kg
10xBW+10kg
10xBW+10kg

Chinups, supinated

10xBW
10xBW
10xBW

Tricep pushdown

10x"6"+1kg
10x"6"+1kg
10x"6"+1kg

Standing calves raises

20x160kg
20x160kg
20x160kg

Note: Quick round, but i got the things done that i've planned

 

[Bulkboy]

awesome rounds lately my friend as always, tremendous volume and intensity chins looks real good and improved. also, grats on the front squat pr. good amount of reps right there. how do u like the fronties so far?

 

[Xiva]

Bulkbuddy > Thanks alot. Front's are great, i like them even more now since i started doing WL grip.

19/11/09

Target Basic shape, week 2/8, training 1/3

Squat - ME

10x20kg
10x60kg
10x60kg

2x77,5kg
2x85kg
2x92,5kg
2x100kg PR baby!

Bench press - Light

10x30kg

3x45kg
3x45kg
3x45kg
3x45kg
3x45kg
3x45kg
3x45kg
3x45kg
3x45kg
3x45kg

Goodmorning

10x20kg
10x40kg

8x55kg
8x52,5kg
8x52,5kg
8x52,5kg

Incline DB press

7+(1 forced) x 25kg
8x22,5kg
8x22,5kg
8x22,5kg

Lateral raises - Down the side

8x10kg
8x10kg
8x10kg
8x10kg

Standing calf raises SS Seated calf raises SS Donkey raises

15x160kg / 15x50kg / 20xBW
15x160kg / 15x50kg / 20xBW
15x160kg / 15x50kg / 20xBW
15x160kg / 15x50kg / 20xBW

Note: Good round

 

[Hypocrisy86]

COngrats on the hardwork man,
keep it up!

 

[Xiva]

Hypocrisy > Thanks bro, Hopefully i'll be able to do a PR everytime i hit the ME squat. That would atleast be awesome

 

[Xiva]

21. November 2009

Todays workout, was really good! Lots of energi and motivation.

Target Basic shape, week 2, training 2

Deadlift

12x60kg
2x105kg
2x105kg

2x125kg
2x125kg
2x125kg
2x125kg

Bench press - Medium

10x20kg
10x40kg

7x55kg
7x55kg
7x55kg

Squat - DE

3x65kg
3x65kg
3x65kg
3x65kg
3x65kg

Rack pulls (SG)

4x120kg

6x110kg
6x110kg
6x110kg
6x110kg

Barbell bent over rows (Elbows out)

8x65kg
8x65kg
8x65kg
8x65kg

Barbell curls

8x40kg
8x40kg
8x40kg
8x40kg

Note: What a round, awesome! Alot of sweat

 

[Xiva]

23. november 2009

What an awesome round.

Target basic shape: week 2, training 3

Bench press - Heavy

10x40kg
5x50kg
3x60kg
2x65kg

2x67,5kg
2x67,5kg
2x67,5kg
2x67,5kg

Front squat

10x50kg

8x65kg PR
8x65kg
8x65kg
8x65kg * 2 last reps was bad

Dips

8xBW+12,5kg
8xBW+12,5kg
8xBW+12,5kg
7+(1 rest paused - 5 sec)xBW+12,5kg

Chinups, supinated

8xBW+2,5kg
8xBW
8xBW
6+(2 rest paused - 8 sec)xBW

Tricep pushdown

8x"6"
8x"6"
8x"5" + 3kg
8x"5" + 3kg

Standing calves raises

15x180kg
15x180kg
15x180kg
15x180kg

Note: Done, full of sweat

 

[ironheart]

great session buddy. you seem to get PR's in allmost every session nowadays. great effort on the bench press and front squat. keep up the good work!

 

[tim290280]

A week full of squat PB's!!!!!

Great work.

 

[Anabolicus]

Sessions look really intense! Keep up the good work.

 

[jonathan]

I am seeing great progression here, keep up the good work

 

[Xiva]

Ironheart > I blame the extra food! And thanks

Tim > Yep squat is going really great these days, Maximum effort is really working great.

Anabolicus > Thank you champ

Jonathan > Thanks dude, yep progress all the way, next week will be interresting.

 

[Xiva]

26. November 2009

2 hours earlier off from school, cause of sick teacher. That was nice because i was SO ready to workout.

Target basic shape, week 3, training 1

Squat - ME

10xBW
10x20kg
10x60kg
10x60kg

1x75kg
1x82,5kg
1x90kg
1x97,5kg
1x105kg PR!

Bench press - Light

10x20kg
10x40kg

3x45kg
3x45kg
3x45kg
3x45kg
3x45kg
3x45kg
3x45kg
3x45kg

Goodmornings

10x20kg
8x50kg

8x55kg
8x55kg
8x55kg
8x55kg

Incline DB press

5x25kg
5x25kg
5x25kg
4+(1 forced)x25kg
4+(1 forced)x25kg


Dumbell lateral raises

6x10,5kg
6x10,5kg
6x10,5kg
6x10,5kg
6x10,5kg

Standing calf raises SS Seated calf raises SS Donkey raises

10x200kg SS 10x60kg + machine SS 20xBW
10x200kg SS 10x60kg + machine SS 20xBW
10x200kg SS 10x60kg + machine SS 20xBW
10x200kg SS 10x60kg + machine SS 20xBW
10x200kg SS 10x60kg + machine SS 20xBW

Note: Awesome round, my calf was really full of lactic acid in the end!

 

[Xiva]

28. November 2009

My SG rack pulls form is bad, i'm going back to normal rackpulls.

Fast round with low energi

Target basic shape, week 3, training 2

Deadlift

10x60kg
4x100kg

1x130kg
1x125kg
1x125kg
1x125kg
1x125kg

Bench - Medium

10x50kg

6x67,5kg
6x67,5kg
6x67,5kg
5x67,5kg

Squat - DE

3x65kg
3x65kg
3x65kg
3x65kg
3x65kg

SG rack pulls

5x117,5kg
5x117,5kg
5x117,5kg
5x117,5kg
4x120kg

Barbell bent over rows

5x70kg
5x70kg
5x70kg
5x70kg
5x70kg

Barbell curls - cheat

6x42,5kg
6x42,5kg
6x42,5kg
6x42,5kg
6x42,5kg

Note: Fine round, but only fine. I'm looking forward to next time with normal rack pulls

 

[Sentinel]

Hey dude...just popping in to say hi. Training looks good as expected

Good luck meeting your goals.