Xiva - Strength block!

[Xiva]

Have you been doing your hip and ankle mobility drills?

Prince and Iron -> THanks!

Senti -> No i haven't?

 

[Sentinel]

Then thats probably why you are feeling the way you are.

If you need information about Hip Mobility (something which I think everyone should be doing) let me know. I can supply you with a LOT of info..

 

[PrinceVegeta]

hip mobility is very important for squattin!

 

[Xiva]

Then thats probably why you are feeling the way you are.

If you need information about Hip Mobility (something which I think everyone should be doing) let me know. I can supply you with a LOT of info..

I would like the info champ

 

[Big_Guns_Lance]

Good last session mate and i'm sorry to hear about your pain. Hope you heal up soon.

 

[Xiva]

30/01/2010

Still go problem with hip and knee join, i warmed up extra today, but i think i'll deload, when i'm done.

Todays workout was FUCKING tough, was close to quit @ FSQ, but "QUITING AINT AN OPTION!" :bball:


SMBBTMBSM week 4 training 1

Warm-up - Squat

5 min Crosstrainer
5 min Bike
Leg extensions
Lunges
Hip rotations
Squats

Squat

2x5 @ 60kg
1x4 @ 75kg
2x3 @ 85kg
3x2 @ 102,5kg
5x3 @ 95kg
- TOUGH BABY!

Bench press

1x5 @ 40kg
1x4 @ 50kg
2x3 @ 57,5kg
1x3 @ 67,5kg PR!
5x3 @ 65kg
- Went super, i got some leg drive now

Incline DB flies

5x15 @ 12,5kg

French press

5x8-10 @ 27,5kg

Front squat - ATG

1x5 @ 50kg
1x4 @ 60kg
2x3 @ 70kg
4x2 @ 80kg PR
- I'm dropping my elbows

Leg curls

3x12-15 @ "7"

Bent over lateral raises

3x12-15 @ 12,5kg

Notat: Fucking tough round!!!!!!.
FSQ does annoy me abit, but i know what to work on!
Bench was super!
Squat was super!
Alle PR's were easy, never did that rep before. But a PR is a PR!

Core and abs will be trained later, might do so grip too. But i got DL tomorrow.

 

[ironheart]

great stuff Xiva. man you're getting PRs in allmost every session. just shows that you're making good progress. keep it up buddy!

 

[PrinceVegeta]

brutal session and ur squats look really good man, congrats on all the great pb's keep it up!

 

[Sentinel]

You need to do mobility drills as a warm-up before each and every one of your workouts. Check out these videos to learn the drills. Select 8-10 of them every workout day and do them before you begin lifting.

Dynamic Mobility 1: Ground Up Strength: Dynamic Mobility Exercises

Dynamic Mobility 2: Ground Up Strength: Dynamic Mobility Exercises 2

Dynamic Mobility 3: Ground Up Strength: Dynamic Mobiltiy Exercises 3

Dynamic Mobility 4: Ground Up Strength: Dynamic Mobility Exercises 4

Ankle and Thoracic Mobility: Ground Up Strength: Ankle and Thoracic Mobility

Here is something I'd suggest for you:



Bird Dog for 12 reps: YouTube - Back Exercise - Kneeling Swimmer's Stretch


Bridges for 12 reps: YouTube - Bridge and single leg hip lift


Ankle Mobility for 10 reps: YouTube - Ankle Mobility Routine 1 of 2


Squat to Stand for 10 reps: YouTube - Squat to stand


Cradle Walk for 10 reps per leg: YouTube - Singapore Personal Trainer Exercise Videos, Cradle Walk.

Pull Back Butt Kick for 10 reps per leg: YouTube - Singapore Personal Trainer Fitness Videos, Pull Back Butt Ki

High Knee Pulls for 10 reps per leg: YouTube - High Knee Pulls

 

[Bulkboy]

great session buddy squats look awesome, front squats are strong, and grats on the bench PB squats look good in the video aswell. no complaints from me

 

[Xiva]

Thanks guys

Senti -> Thanks alot, i'll go for the rutine.

Bulkbuddy -> Thanks, now the only thing missing is getting wide and strong as you And ofc the huge guns!

31/01/2010

Super energy today

SMBBTMBSM week 4 training 2

Bench press

1x5 @ 40kg
1x4 @ 50kg
2x3 @ 57,5kg
2x3 @ 65kg
3x2 @ 67,5kg

Deadlift

2x10 @ 60kg
1x5 @ 75kg
1x4 @ 85kg
2x3 @ 112,5kg
3x2 @ 120kg

Bench press

1x5 @ 45kg
1x5 @ 55kg
4x4 @ 60kg

Deadlift of boxes aka Rackpulls

25x100kg

Incline DB flies

5x15 @ 12,5kg

Pullups - Pronated

5x5-6 @ BW
- Easy Easy Easy, just for pump

DB lunges

3x10 @ 17,5kg

Barbell rows - Elbows out

4x8-10 @ 60kg

Seated DB curls

3x8-10 @ 15kg
1x12 @ 12,5kg
- STRICT!

DB lateral raise

3x12-15 @ 9kg

Planks

2x40 sec @ 20kg
1x20 sec @ 50kg

+ Rotator

Note:lovely round.
Exam tomorrow, gonna be peace of cake...

 

[Big_Guns_Lance]

Awesome workout pal Very nice deadlifts.

Good luck with the exam tomorrow

 

[Sentinel]

Form looked MUCH better than last week on Deadlifts. Good job!

 

[Xiva]

I'm done with my old program, it's been wonderfull, i really got some mass and strength, and it's defently not the last time. My technique really improved also.

The new warmup was perfect! Thanks senti. I added abit more -> Hip rotations, crosstrainer and ATG squat jumbs

Energy was in top

SMBBTMBSM Week 4, day 3

Warm-up
Crosstrainer, mobility & streches

Squat

1x5 @ 60kg
1x4 @ 75kg
2x3 @ 85kg
6x3 @ 95kg
- Better depth

Bench press

1x5 @ 40kg
1x5 @ 50kg
5x5 @ 60kg PR, volume
- Easy, shit!

Incline DB flies

5x15 @ 12,5kg

French press

5x8-10 @ 27,5kg

Backraise

4x10 @ BW+30

BB curls

3x10-12 @ 37,5kg

DB lateral raises

3x12-15 @ 9kg

Planks

3x25 sec @ 50kg

Note: Lovely round, looking forward to my next 8 week program
- One of the keys in my next program will also be to do a PR EVERY workout.

No max test, waste of training day, imo

 

[PrinceVegeta]

solid sessions man!pr's everywhere

 

[Bulkboy]

good session mate grats on the bench pr!

 

[Xiva]

Tip 32: One of the best ways to correct the bi-lateral deficit (strength difference between left and right side) is to start training with thick handles on all upper body exercise. The exact neural mechanism is unknown, yet demonstrated.

Tip 28:If your elbow flexors have stopped growing in size and strength for a while, you need to do a forearm specialization program. The body does not like structural imbalances. Consult my new arm training book for plateau busting routines.

Tip 10: One of the best ways to make the upper arms grow is to take 2 months training them directly, and doing instead a forearm specialization program

Tip 2: Room temperature is critical for growth hormone production during exercise. You will produce two times more GH if the room temperature is 70 degrees F (20 degrees C) vs a room at 50 degrees F. (10 degrees C)

Did you know that the less Omega 3 there is your diet, the more likely you are to suffer from information-processing deficits that would include schizophrenia, bipolar disease, obsessive-compulsive disorder, attention deficit-hyperactivity disorder (ADHD), Huntington's disease and similar nervous system disorders? (Behavorial Neuroscience, December 2009).

- Charles poliquin.

 

[PrinceVegeta]

^^ nice tips man! where did u get them from?

 

[Xiva]

Charles poliquins facebook blog.

 

[Xiva]

Picture doesn't show my form good enough, imo!

Right now, i'm the "bulked" one, the shredded no mass was me, before

5 month of working out.