Xiva - Strength block!

[Big_Guns_Lance]

Charles Poliquins: Legend.

Good improvements in 5 months pal

 

[Xiva]

corrections; Guru

 

[Big_Guns_Lance]

^ lol what, he is a living legend in the strength and conditioning world

 

[Xiva]

03/02/2010

Rehab workout, not much to say. New program sataurday.

 

[Bulkboy]

looks like uve made some solid improvements xiva definetely added some thickness. some bf as well obviously, but that is to be expected. keep bulking and gaining mate

 

[Xiva]

Thanks Deltboy, look at your picture and look at mine, can i call my self bulkboy Jr. ????

 

[Bulkboy]

Thanks Deltboy, look at your picture and look at mine, can i call my self bulkboy Jr. ????

haha, u know what, i noticed the same thing. ur physique reminds me of myself when i started out im rooting for u big time now mate

 

[Xiva]

BB -> Hahah

06/02/2010

My legs will be having abit of break, i'm not gonna get any injuries because of stupidity.

General mass, week 1, training 1

Low-Incline DB press

5x4-6 @ 27,5kg PR
1x3 @ 30kg PR

Bench press

4x6-8 @ 55kg

SS

3/4 DB flies

2x8-10 @ 12,5kg
2x8-12 @ 10kg

Chest Dips - 10 sec rest

6xBW+10kg -> 3xBW+10kg ->2xBW+10kg
5xBW+10kg -> 2xBW+10kg -> 2xBW+10kg
4xBW+10kg -> 2xBW10kg -> 2BW+10kg

Chest strech

1x60-90 sec @ 5kg

Seated DB press

5x4-6 @ 17,5kg

SS

Seated DB lateral raise

5x8-10 @ 8kg

Shoulder strech

1x60-90 sec @ 3kg

Slighty decline Skullchrusher

5x5-7 @ 27,5kg

 

[Sentinel]

Dude you change routines so often I am thoroughly confused. What was the name of the old routine then? You never told...

 

[Xiva]

Anuj -> My old rutine was 4 week, i like to keep my rutines between 4 and 8 weeks.

First i did high intensity training, then i went for some low-volume training, now i'll go for some high volume training, with focus at rap ranges between 4-10, most of the time. Before it were 3-5. Then i'm also a big fan of mixing it up, i know people always think "Low low low rep" when you want to build up strength, but high rep, can be good sometimes also, variation, is the key word

SMBBTMBSM = Sheiko Modified Bodybuilding Training Made By Strong Moos.

 

[Xiva]

07/02/2010

Legs - High loading

Warmup

Mobility, strech, crosstrainer

Front squat

2x4-6 @ 60kg
4x4-6 @ 67,5kg

Leg press

4x8-10 200kg+sled

Hack squat - ATG

4x12-15 @ 40kg+sled

Leg extension

1x15 @ "6" -> 13 @ "5" -> 15 @ "4"

Quad stretch

1x90 sec @ "3"

A1) RDL - Low pos, double contract

5x6-8 @ 90kg

A2) Leg curls - Tempo: 4.0.6

Ham strech

1x60-90 sec @ 15kg

Planks

3x30 sec @ 50kg PR!

 

[Xiva]

08/02/2010

Rackpulls

1x6 @ 125kg
4x6 @ 120kg PR

Barbell rows - Elbows out

4x8 @ 65kg

A1) Chest supported rows

2x8 @ 25kg
2x10 @ 22,5kg

A2) Pulldown, Wide grip

4x10 @ "10"

Chinups - 15 sec

6xBW -> 3xBW -> 2xBW
5xBW -> 2xBW -> 2xBW
4xBW -> 3xBW -> 2xBW

Back stretch

1x65 sec @ 7kg

Barbell curls - Cheat

3x8 @ 42,5kg
2x6 @ 42,5kg

Standing DB curls - Slow

5x8 @ 15kg

B1) DB shrugs - 2 sec hold

5x8 @ 32,5kg

B2) Bent over lateral raise

5x12 @ 11kg

 

[Bulkboy]

grats on the rackpull pb my man whole session looks good.

 

[PrinceVegeta]

solid sessions ma,. lots of pb's! keep it up!

 

[Xiva]

Thanks guys. Like i said, promised atleast 1 PR, every time! OVERLOAD, OVERLOAD, OVERLOAD! Only way to progress

10/02/2010

Super energy, easy day @ school, lots of reading to be done now.

Warmup

Crosstrainer, mobility, streches

Squat

2x10 @ 60kg
1x6 @70kg
1x6 @ 75kg
1x6 @ 80kg
1x6 @ 85kg
1x6 @ 90kg
1x6 @ 95kg PR!

Deadlift

2x12 @ 60kg
2x6 @ 100kg
1x6 @ 105kg
1x6 @ 110kg
1x6 @ 115kg PR

DB lunges

3x15 @ 17,5kg

Plank

3x30 sec @ 50kg

Standing calves raise

3x15 @ 200kg

Note: Good round, 2 PR's

 

[pingu]

Lots of volume dude! And youre only 16.. Not that many 16 year olds train weights, and not many of them have theire shit together like you.. Creds to you

 

[ironheart]

great session bro. you're making very good progress. awsome squats and deads. keep up the good work buddy!

 

[Xiva]

Pingu -> Thanks alot man. I agree and it's acctually kind a sad, if people at my age, knew as much as me, they would get alot better results. But mehh, they like doing chest/biceps day in day out

Iron -> Thanks for the kind words, means alot! My squat is really great lately, and leg is also my force.

11/02/10

Perfect energy! My workout is so god damn great lately, i love it!

CG bench press

1x15 @ 40kg
6x6 @ 60kg

Incline DB press

4x8 @ 25kg

Dips

4x8 @ BW+10kg PR

Lateral raise

3x15 @ 9kg

DB Shoulder presses

1x9 @ 17,5kg PR
3x8 @ 17,5kg

Skullchrusher

4x8 @ 27,5kg

Note: Awesome round

 

[Deity]

Nice to see some solid pr's Mike. /highfive

 

[PrinceVegeta]

pb's everywhere! awesome job man!!