Zigurd's journey.

[Zigurd]

I'll be starting a new log since I got a new name (formerly NeoSoviet).

Some stats on me:

Height: 5.8 ft
Weight: 155 lb
Fat percentage: No idea, the retarded electric machine says it's 8% but I only have a 4-pack and still some belly. I guess about 12%.

Today was upper body =)

15x3 warm up push ups.

-Bench Press-

12x1 140 lb
8x1 150 lb
6x1 160 lb
7x1 140 lb

-Pull ups-

20x1 BW
10x4 BW

-Incline Bench-

12x1 130 lb
8x1 140 lb
6x1 150 lb
10x1 130 lb

-Deadlifts-

12x1 160 lb
10x1 180 lb
8x1 200 lb
5x1 210 lb

-Dumbbell bench press-

12x1 20 kg (45 lb per dumbbell)
10x1 22.5 kg
8x1 25 kg

-Close grip Rows-

12x1 65 kg
10x1 75 kg
8x1 85 kg (about 190 lb)

-Dumbbell rows-

10x3 65 lb (per DB)


That's it =3
I ate my PW shake and then did 30 min of cardio.

 

[Big VIC]

Nice Work Neo Keep it up!!!

 

[Zigurd]

Nice Work Neo Keep it up!!!

Thanks bro !

 

[Braaq]

Not bad push pull routine, I would keep the volume a bit lower since you are doing so much in one day. To do this, you can eliminate the warm up sets after your first exercises. This should help enough for that.
Keep up the good work.

 

[Zigurd]

Not bad push pull routine, I would keep the volume a bit lower since you are doing so much in one day. To do this, you can eliminate the warm up sets after your first exercises. This should help enough for that.
Keep up the good work.

Thanks !!! Yeah it's a lot of work, at first I would end up exhausted, but now I finish it in like 45 min and feel great the rest of the day.

I also do it twice a week =3

 

[raggamuffini]

Really nice workout indeed! Lots of hard work and an interesting split.. I'm looking forward to see more

 

[Zigurd]

Today was arms.

-DB shoulder press-

12x1 20 kg
10x1 22.5 kg
8x1 25 kg

(I can do more, but an injury is making me go suave on da delts.)

-Behind the neck military press-

8x3 120 lbs

(Same thing here, damn shoulder pain)

-Cable lateral raises/anterior delt raises [SUPERSET]-

12x3 10 kg

I do one arm each time. I do 12 reps lateral raises then I bend over (lol) and do the anterior delt raises without rest. Get's me pumped.

-Concentration curls-

10x3 15 kg

-Standing BB curls-

12x1 45 lb
10x1 55 lb
8x1 65 lb

-Seated alternated DB curls-

20x3 15 kg

-Tricep extensions-

12x1 31 kg
10x2 35 kg

-One armed tricep extensions-

10x3 15 kg

-Dips-

12x3 BW + 55 lb

 

[Zigurd]

Today was legs yo.

-Squats-

12x1 120 lb
10x1 140 lb
8x1 160 lb
6x1 180 lb
6x1 210 lb

-Leg press-

15x1 150 lb
12x1 180 lb
10x1 210 lb
8x1 230 lb
6x1 240 lb

-Lying squats machine-

12x1 90 lb
10x1 180 lb
8x1 270 lb

-Standing donkey calf machine-

12x 200 lb
8x3 250 lb

-Seated calf raise-

10x4 130 lb



Then I did 30 min cardio. And since today is cheat day I ate an entire pizza

 

[raggamuffini]

Pizza and a leg day, it's perfect
Great work punishing your legs

 

[Natzo]

great effort there!

keep improving!

 

[Zigurd]

Thanks guys !!

Today was upper body again =)
I followed Braaq's advice, less warm-ups. I also made some modifications because I was getting tired of some exercises =3

-Bench Press-

15x1 just the bar
12x1 140 lb
8x1 150 lb
6x1 160 lb
7x1 140 lb

-Pulldowns superset with pullups-

8x5 190 lb (after each set I did as many pullups I could without rest. It ended being something like:
10, 8, 8, 6, 3)

-Incline Bench-

12x1 130 lb
8x1 140 lb
6x1 150 lb
10x1 130 lb

-Deadlifts-

12x1 160 lb
10x1 180 lb
8x1 200 lb
5x1 210 lb

-Dumbbell bench press-

12x1 20 kg (45 lb per dumbbell)
10x1 22.5 kg
8x1 25 kg

-Bent over rows-

8x2 140 lb
6x1 160 lb

First time doing the exercise
I could feel the fascia stretchiiiiiiiiiiiiiiiing

-Dumbbell rows-

8x3 75 lb (per DB)
I increased the weight and decreased the reps.


That's it =3
I drank my PW shake and had to walk home. No cardio since I knew I wasn't going to be able to eat for at least an hour.