MuscleMeat

Fallingout probeer sterker te worden. (2 bezoekers)

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Fallingout

King of Manlets
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Lid geworden
18 mei 2014
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er is toch wel wat intresse voor en er loopt er al een op bb.com dus bij deze.
het zal wel in het engels copy pasted zijn. verder zal het redelijk gedetailleerd zijn.


paar puntjes:

ik volg op die moment geen schema, en train behoorlijk bro.
focus op dit moment veel op bench en deadlift en kan weinig benen doen.
zoals de titel zegt ik train voor kracht en massa.
van wat ik kan filmen zal ook veel op mij instagram komen.

het log op bb.com loopt al eventjes dus ik zal alle posts daarvan maar meteen copy pasten.



Original maxes: ( feb 01 2015 ) --------- Total for big 3: kg 450 lbs 992


----------------1RM--------------------------------------------------REPS---------------

Bench: KG 105 - LBS 231 (dec 2014)-------------- KG 100x3 LBS - 220x3 ( jan 2015)
Squat: KG 145 LBS - 320 (dec 2014)--------------
Deadlift: KG 200 LBS - 441 (nov 2014)------------ KG 190x4 LBS - 419x4 (jan 2015)
OHP(seated): KG 70x3 LBS - 154x3(jan 2015)---- KG 60x8 LBS - 132x8 (jan 2015)



Current maxes: ( 05-05-2015 ) --------- Total for big 3: kg 540 lbs 1190


----------------1RM--------------------------------------------------REPS---------------

Bench: KG 130 - LBS 287 -------------- KG 120x3 LBS - 264x3
Squat: KG 170 - LBS 375 -------------- KG 170x3 LBS - 375x3
Deadlift: KG 240 - LBS 529 ------------ KG 220x5 LBS - 485x5
OHP(seated): KG 85 - LBS 187 -------- KG 80x6 LBS - 176x6



Goal lifts :

Bench: KG 115x1 - LBS 254x1. ---------------------------------------summer 2015.
Squat: - ( low prio till 5 plate(220/485) deadlift )
Deadlift KG 220x1 - LBS 485x1. --------------------------------------summer 2015.
OHP(seated)KG 90x1 - LBS 209x1. -----------------------------------summer 2015.


my transformation from start lift to start log :



weight and bodyfat

starting weight and BF: 85KG(187 LBS) +-11% BF
current weight and BF: 85kg (187 LBS) +-11% BF
goal weight and BF: 80-82 KG (176-180 LBS) +- 8% BF. ( summer 2015)

dutch deadlifting record in the under 84kg class
with deadlift being my only strong lift i know i have no chance to ever get a good total in the powerlifting world, not even in Holland where powerlifting is small. i'm simply to weak and tall :P the deadlifting record for under 84kg and under 23yr's old however is 237.5kg.
i'm hoping to deadift 220kg by summer of 2015 and if i can keep making progress at that rate ill be able to deadlift over 240kg by summer of 2016, if i can get to the 84kg class while still deadlifting 250+ in the gym i will join a competition to try and beat the record.
(if meaantje(rip) hasnt broken it by then)


injuries and other problems

left shoulder: my left shoulder can be dislocated on command by using just the muscles in my shoulder. this shoulder is slightly stronger than the right one but can give me pain/discomfort and will then be weaker as a result.

legs and deadlifting: if i train legs it stops me from dead lifting up till sometimes 5 days after the legday, deadlift will be painful and very weak of the ground when i do decide to deadlift just a few days after legday.

right hand: when doing very close grip bench, pushups or lowbar squats my left hand(not the wrist, the inner hand) hurts, i will try to fix this because i hope to switch to lowbar squatting when i get back to squatting. my grip on close grip bench is limited to my pinky on the start of the grip, any closer will hurt.

---------- Toegevoegd om 16:02 ---------- De post hierboven werd geplaatst om 16:00 ----------

push day. (high volume)

on weekends i have to lift early because my gym closes at 15:30, which has often resulted in bad workouts.
i think this is because i eat very little carbs after 8 pm the day before so yday i try'd eating like 150 carbs before bed.

overall i had a great workout so i'm going to start eating more carbs on Friday and Saturday before bed.

bench:

Bar x warmup
60(132) x 8 warmup
80(177) x 3 warmup
90(198) x 4
90(198) x 4
90(198) x 5 (PR)
70(154) x 10 wide grip

OHP(seated): 1st time doing this after bench in a while so i did not have high hopes. ( last time after bench i hit 60x4 for max)

Bar x warmup
40(88) x 8 warmup
60(132) x 3 (easy)
70(166) x 3 (grinder last rep, dropped the weight) (PR for OHP after bench)
65(144) x 3
65(144) x 3 (grinder again)

incline bench DB:

22(49) x 8 ( basically warmup)
32(71) x 6 ( left shoulder did not feel good at all)
32(71) x 6 ( left shoulder again did not feel good at all so i called it)

side laterals:

10(22) x 17
10(22) x 17
10(22) x 14

cable fly's:

10(27.5) x 10 ( thought i had them at 15)
15(33) x 9
15(33) x 8
15(33) x 8

chest press hammer grip: ( pure for pump/burn, slow reps weight not interesting)

weight x8-12
weight x8-12
weight x8-12

CGBP

60(132)x10
60(132)x9
60(132)x8

rope pushdown:

weight x 8-12
weight x 8-12
weight x 8-12

cable pushdown overhand:

weight x8-12
weight x8-12

cable pushdown underhand:

weight x8-12
weight x8-12

BW dips: ( cuz reasons)

BWx9
BWx7
BWx6

Cardio:

rowing 5 minutes
rowing 5 minutes ( shin splints go quite bad had to stop rowing)
cross trainer 5 minutes

---------- Toegevoegd om 16:02 ---------- De post hierboven werd geplaatst om 16:02 ----------

D-Day today.

max out on deadlifts and legday after.

super hyped up before the workout, took a full scoop of pre instead of half. i really wanted to fking go H.A.M.


deadlift:

bar x warmup
60(132) x warmup
100(220) x warmup
140(309) x 4
180(397) x 1
190(417) x 1 easy.
210(463) x 1 PR! grip almost failed so instantly went down after lockout, wasn't super hard.
215(474) x 1 PR! (straps) grinder of the year, 5 seconds atleast and a slight hitch( would get red lighted) but i locked it out!!!
200(441) x 1 (straps) hard cuz i was dead after 215.

lowbar squats:

bar x warmup
60(132) x warmup
100(220) x 4 already felt it was going to hurt both my hands and my back.
120(265) x 3 relatively painless
120(265) x 3 started to hurt
120(265) x 3 heavy and painfull.

legpress plate loaded legs moving separately (weight is per leg):

115(220) x 10
125(276) x 8
125(276) x 8
125(276) x 6

leg curl (seated)

42.5(94) x 10
57.5(127) x 8
57.5(127) x 8 started to hurt so dropped the weight.
42.5(94) x 12

leg extensions :

60(132) x 10
75(165) x 8
80(176) x 8
dropset: 75(165) x 8 --- 60(132) x 4 --- 45(99) x 4

cardio:

cross trainer

10min. heart rate 180-190
10min. heart rate 185-195, last min 200-205.


i was completely exhausted after this workout, it took almost 2.5 hr's. shirt was soaked in sweat.

half fainted in the locker room when i demonstrated the 215 grinder deadlift.(that was a first)

---------- Toegevoegd om 16:04 ---------- De post hierboven werd geplaatst om 16:02 ----------

shoulders and biceps

OHP(seated):

bar x warmup
bar x warmup
40(88)x warmup
50(110)x 5
60(132)x 5
60(132)x 5
60(132)x 5
60(132)x 5 hard
60(132)x 5 hard

DB shoulder press(seated):
18(40)x8
28(62)x6
32(70)x4 hard
28(62)x7
28(62)x7 hard

side laterals

12(26)x15
12(26)x13
12(26)x11
10(22)x18

rear delt raises

12(28)x12
12(28)x12
12(28)x12

DB bicep curl

10(22)x10
16(35)x8
16(35)x8
16(35)x8

cable hammer curl

weight x 20
weight x 20
weight x 20

cardio

threadmil, 3.25 km.
cross trainer. 5 minutes.

---------- Toegevoegd om 16:04 ---------- De post hierboven werd geplaatst om 16:04 ----------

chest and triceps


bench

bar x warmup
60(132)x8
80(176)x5
100(220)x2 hard
100(220)x2 fail 2end rep spotter had to help. dropped the weight.
90(198)x4
90(198)x4
90(198)x3

dumbell press
28(62)x8
36(79)x11
36(79)x9
36(79)x8

cable fly

12.5x12
15x12
15x10
15x10

CGBP

40(88)x8
60(132)x10
60(132)x8
60(132)x8 roll of shame lmao
60(132)x7

at this point i realized i only had 15 mins left in the gym and i was still hyped as fk so went with a superset.

superset robe pushdowns and CGBP

cable x 15
CGBP 40(88)x10
cable x 12
CGBP 40(88)x8
cable x 10
CGBP x 7
cable x 12

cardio

incline walking max incline 6.5kmh 10 minutes. burned the absolute sht out of my calves..

would have loved to do more cardio but gym closed.

---------- Toegevoegd om 16:05 ---------- De post hierboven werd geplaatst om 16:04 ----------

back and biceps workout rating 6.5/10


alpha as fk lift

bar x warmup
70(154)x warmup
110(241)x warmup
140(307)x 5
160(349)x 3
180(397)x 2 easy.
190(419)x 2 failed on 3rd rep, no happy about this. (straps)
160(349)x 8 good strong set http://instagram.com/p/yvE5PRQ29q/?modal=true

machine low row

70(154) x 12
102.5(206)(max machine weight)x8
102.5(206)x8
102.5(206)x8

pullups
bw x 8
bw x 7

chinups

bw x 8
bw x 7

machine pulldown

70(154)x10
70(154)x10
70(154)x8

face pulls lmao why do i even do this **** i dont feel anything.

weight x 10
weight x 12
weight x 8

shrugs weird hybrid i do which lets me hit the middle part bit better

50(110)x 15
90(197)x 20
90(197)x 18
90(197)x 17

EZ bar curls

bar x warmup
30(66)x 10
35(77)x 8
35(77)x 8
35(77)x 6

hammer curls (seated both arms at same time)

16(35)x 10
16(35)x 10
16(35)x 8

cardio

cross trainer 15 minutes at 175-185 heart rate.


side notes:

the deadlifts did not go great, which is because i squatted 4 days ago-.- i also noticed some lowerback and hamstring discomfort.
since i have very long workouts time is often an issue with my gym closing at 22:00, but after talking to one of the guys working at my gym he said i could use the cardio equipment up till 22:45. time will be less of an issue now in the future.

---------- Toegevoegd om 16:05 ---------- De post hierboven werd geplaatst om 16:05 ----------

legs shoulders and triceps workout rating 7.5/10

squat

bar x warmup
60(132) x warmup
80(176) x 6
100(220)x 8
100(220)x 8
100(220)x 7

leg extensions

55(121)x15
80(176)x15
80(176)x12
80(176)x11

leg curls

45(99)x15
35(77)x45 ( friend dared me to go max reps on 35(77)
35(77)x20 dead.

OHP(seated)

bar x warmup
40(88) x warmup
60(132) x 6
70(154) x 2
60(132) x 8
50(110) x 15

side laterals

8x15
12x15
12x13
8x20

front raises

14x12
14x12
14x10

robe pushdown slow and controlled for burn

weight x 20
weight x 20
weight x 20
weight x 20

tricep pushdown slow controlled for burn.

weight x 20
weigth x 20
weight x 20

reverse grip pushdowns slow controlled for burn.

weight x 20
weight x 15
weight x 15


cardio

crosss trainer 25 minutes heart rate 175-190


side notes

starting to notice slight strength loss from cutting.
workout overall was kinda yolo because i was with a friend, original plan was to do just legs.
cardio went great, felt good, feeling like endurance is already getting better.

---------- Toegevoegd om 16:05 ---------- De post hierboven werd geplaatst om 16:05 ----------

chest: workout rating 8.5/10

bench

bar x warmup
60(132)x wamrup. felt light as fk.
80(176)x4
90(199)x7 PR highest reps with 90 was 5. felt aggressive and hyped.
90(199)x6 spot on last rep
90(199)x6 spot on last rep

incline bench

bar x wamrup
60(132)x8
70(154)x8
70(154)x8
60(132)x12

cable fly

12.5x12
15x10+5 cheated
15x8+5 cheated
12.5x10+5 cheated

chest press hammer grip slow and controlled to burnout chest.

weight x 12
weight x 12
weight x 12

cardio

cross trainer 15 minutes

---------- Toegevoegd om 16:06 ---------- De post hierboven werd geplaatst om 16:05 ----------

back and biceps: workout rating 9/10


the man lift

bar x warmup
70(154)x warmup
110(241)x warmup
140(307)x 5
160(349)x 3
180(397)x 2 easy.
200(441)x 0 grip failed halfway into the lift. i asked the one guy that has liquid chalk to borrow some
200(441)x 2 PRhngggggg liquid chalk is life. vid: http://instagram.com/p/y5cE1QQ22u/?modal=true
180(397)x 6 PR

lat pulldown

60 x 10
75 x 8
70 x 8
70 x 8

machine row

72.5(the stack) x 8
72.5 x 8
72.5 x 8

machine low row

102.5( the stack) x 8
102.5 x 8
102.5 x 8

barbell row

60(132)x 12
60(132)x 12
60(132)x 12

DB bicep curl

12 x 10
16 x 8
16 x 8
16 x 8

cable robe hammer curl

weight x 8
weight x 8
weight x 7

cardio

did a 6K run the night before, shin splints were a problem tho.
cross trainer 20 minutes heart rate of 180-195 felt great!! new preworkout makes me sweat my ass off tho.

---------- Toegevoegd om 16:07 ---------- De post hierboven werd geplaatst om 16:06 ----------

back and biceps. workout rating: 5/10

overall workout was just a mess, had to go light and could not deadlift.
really did not have my head in it today, ended up randomly doing exercises.

pullups

8x hammer grip
8x reg grip
8x chinup grip

low row machine

70xwamrup
100(machine max) x10
100x10
100x9

lat pulldown machine(not reg lat pulldown)

70x10
90x6
80x8

barbell row

40(88)xwamrup
60(132)x10
70(154)x8
70(154)x8

barbell bicep curl

barx10
30(66)x10
30(66)x8
30(66)x8

easy bar preacher curl

25(55)x10
30(66)x8
32.5(72)x7
30(66)x11 friend helping me on last 4 reps

hammer curl idek why i did so many sets, i only realized in the second to last set i had already done 5.

16(35)x9
16(35)x8
16(35)x8
16(35)x8
16(35)x7
16(35)x7
16(35)x7

smith machine shrugs

60(132)x wamrup
80(176)x 10
110(230)x 8
110(230)x 8
110(230)x 7

cardio at least this went well.

crosstrainer 27.5 minutes at 175-190 heart rate. went up to level 18 for the last 10 minutes which is 2/3 levels higher than i normally go but kept the same pace, endurance gains are coming.

---------- Toegevoegd om 16:07 ---------- De post hierboven werd geplaatst om 16:07 ----------

push. workout rating: 7/10

still not really into it, ended up starting to do random exercises again.
i just really wanted to lift and not bother with life so i think i was in the gym for nearly 3 hr's.
had some slight forearm pain during bench, i think i pulled a muscle a few days ago, shoulder also felt uncomfortable.

bench

bar x warmup
60(132)x8
80(176)x4
90(199)x1
100(220)x3 spot on last rep
100(220)x2
85(187)x8 spot on last rep
60(132)x17 or 18 lol. ( cuz reasons)

OHP(seated)

bar x warmup
40(88)x8
60(132)x4
65(143)x5 grinder last rep
65(143)x4 grinder last rep
65(143)x4 5 second tooth crunching grinder last rep.

incline dumbell press these felt good and pretty sure they are PR's but i don't do this often so don't know.

20(44)x8
28(62)x6
32(71)x6
32(71)x5
32(71)x5

cable fly's

10x10
15x8
15x8
15x8+10 cheated

hammer grip machine chest press for burn/contraction

weight x10
weight x8
weight x8
weight x12

close grip bench joined my friend who's like addicted to volume.

40(88)x6
60(132)x10
70(153)x6
80(174)x3
70(153)x4
65(143)x5
60(132)x6
60(132)x6

robe pushdown

weight x 8
weight x 8
weight x 7
weight x 11

reverse grip tricep pushdown

weight x 12
weight x 12
weight x 11
weight x 10

cardio

cross trainer 5 min 165-170 heart rate. felt very weak hungry and exhausted, was about to just go home when i thought to myself, fk this ill just hit the treadmill.

treadmill 25 minutes, kept changing it up, did some high incline walk, then high incline run, high incline walk, no incline run kept increasing speed and ended with 19kmh for 1 minute, walking, running. burned 330 cals in the end.

my endurance keeps clearly increasing which is great.
 
Laatst bewerkt:
IN, goede progressie gemaakt tussen 1 feb 2015 en 2feb 2015. 15kg op je totaal in 1 dag is goede progressie:D

wat is de reden dat je de squat niet zo veel prioriteit vind?
 
IN, goede progressie gemaakt tussen 1 feb 2015 en 2feb 2015. 15kg op je totaal in 1 dag is goede progressie:D

wat is de reden dat je de squat niet zo veel prioriteit vind?


haha ja deadlift van 200 naar 215 XD

deadlift is leuker(imo) squat is zowiezo al kut voor me, als ik squat kan ik minimaal 3 en soms wel 5 dagen niet goed deadliften. regelmatig squatten betekent dus eigelijk bijna nooit deadliften.


vandaag:


deadlift, shoulder and traps. workout rating: 8/10

the reason i'm again hitting shoulders is because i really want to bring up size and strength in them and also very much like working them.

deadlift sadly chalk is coming in tomorrow so wasn't able to use that today.

bar x warmup
70(154)x wamrup
110(242)x warmup
140(309)x4
170(375)x2
190(419)x1
200(441)x3 PR grip failed on 3rd rep so wasn't able to lock it out, would have had it if grip wasn't a problem, from breakdown was clear on 3rd rep. http://instagram.com/p/zH6TJuQ24u/?modal=true
190(419)x1 i try'd to get more legdrive because i'm doing almost stiff leg deadlifts, but it only made me weaker.

OHP(seated)

bar x warmup
40(88)x warmup
50(110)x5 6
60(132)x3
70(174)x5 PR last rep was a long as fk grinder, with some form breakdown, but got it anyway. old max was 70x3x3
70(174)x3
70(174)x4
70(174)x6 minimal spot on last 3 reps.
60(132)x8

overall this went great, pretty much every working set was a PR. what i'd like to add is that most people don't go down till their chest on this but i always keep full ROM touching my chest.

dumbell shoulder press seated

22(48)x warmup
26(57)x6, felt very light even tho i hit OHP very hard before this.
32(70)x4, form was good, rom was good, but i dropped the weight since this was to heavy.
26(57)x9

lateral raises

10x15
10x15
10x18
10x20 (couple cheated)
10x20 (couple cheated)

smith machine shrugs

40(88)x warmup
80(176)x15
80(176)x15
100(220)x12
100(220)x12
100(220)x15 ( couple cheated)

no cardio might go for a run tonight.
 
Hoe zit voeding?

Je locked btw je 2e rep ook niet echt goed
 
Hoe zit voeding?

Je locked btw je 2e rep ook niet echt goed

redelijk goed, ga ik niet loggen.

ik ben zelf aardig in controle over mijn VP, ik tel mijn kcal niet.
eiwit 170-200 per dag is het enige waar ik echt op let.


2de rep was indd ook geen goede lockout, dit is ook puur door de grip, ik wil niet dat hij ineens helemaal uit mijn handen flikkert dan ben ik zowiezo de lul.

als ik een deadlift fail is het in de eerste helft van de lift, daarna fail ik hem eigelijk nooit. ( wel moeilijk lockouts soms maar nooit echt een rep op gemist dus.)
 
IN! Hoe oud ben je eigenlijk?
 
Ik ben 19

---------- Toegevoegd om 16:17 ---------- De post hierboven werd geplaatst om 14:40 ----------

chest and triceps. workout rating: 7/10 kinda high volume bit more hypertrophy style.

bench.

bar x warmup
60(132)x6
80(176)x4
90(199)x1
100(220)x3 spot on 3rd rep, was really hoping to get 3 without a spot, but lost tightness after the 1st rep and had a guy spotting me i did not know which kinda trew me off.
90(199)x6 just went without a spotter. ( kinda ugly reps )
90(199)x5
80(176)x8
60(132)x10 paused reps working on powerlifting style form.

decline dumbell press gym doesn't have a decline bench so had to put a bunch of plates under a reg bench, overall very unstable and felt like i was going to slide off it. very slow and controlled reps tho because it was scary.

18(40)x warmup
26(57)x8
34(76)x7 since i never do this i guess its a PR
34(76)x6

good pump but stopped cuz getting in position hurt my left forearm again and very unstable and uncomfortable lift overall.

incline bench gym was super bussy and 1 of the cable machines is broken so i went for little wide grip incline instead of cable fly's

bar x warmup
50(110)x6
60(132)x6
70(154)x8 PR i think, lol.
70(154)x6
60(132)x9, had to bail it into the lower hooks on last rep.

chest press hammer grip

weight x 9
weight x 9
weight x 9

CGBP

bar x warmup
40(88)x6
60(132)x6
70(154)x7 (roll of shame, lol)
60(132)x8
60(132)x7

reverse grip tricep pushdown good pump

weight x 12
weight x 10
weight x 9

tricep pushdown

weight x 10
weight x 9
weight x 11 last couple cheated, super slow last negative.

cardio

did a 6km run yday, today i just thought, fk it no cardio.

andere dingen

merkte toch wel dat voorkant schouders nog beetje kapot waren van gister.

vriend van me kwam met '' ik snap niet waar je die kracht vandaan haalt'' not sure if compliment or not lol.

was fking druk in de gym en tijdens CGBP zat er srs een gast nog geen halve meter van mij knie hyper extensions te doen, was moeilijk om me goed te concentreren
 
Laatst bewerkt:
Lekker volume op die bench!
 
o yea, meestal geen incline :P

denk dat ik CGBP er uit ga halen, heb niet het idee dat ik er veel meer uit krijg voor triceps.
 
17-2-2015

deadlifts and legs. wrokout rating: 8/10

so yea again deadlifts, back and legs felt ready so went for it.

just pick it up lift using chalk :D bye bye grip problems.

bar x warmup
70(154)x wamrup
110(242)x warmup
140(309)x4
170(375)x2
190(419)x5 PR last rep was slow and hitched, but a PR nontherless http://instagram.com/p/zNv_KZw24D/
160(353)x3 different form using more legdrive, exhausted after this.

pin squats for form helped me finding my ideal stance, i think ill be trying these more often. pins were at 2 above lowest, quite a bit below parallel but not as ATG as i can go.

bar x warmup
40(88)x10
60(132)x8
80(176)x6

squats kept near perfect from with slow reps on most sets, combined with this being after deadlifts which exhausted me is why i was so weak.

100(220)x4 beltless
110(242)x3 beltless
120(264)x1 failed on the second rep. ( ive hit this for like 5 with bad form)
100(220)x10 old form, with belt. i think its a PR but mainly because i never go in that high rep range

dumbell walking lunges weight is per dumbell

24(54) 6-7 steps per side
24(54) 6-7 steps per side
24(54) 6-7 steps per side

leg curls

weight x 10
weight x 12
weight x 14

leg extensions

weight x 10
weight x 10
weight x 12
weight x 10

cardio

cross trainer 5 minutes
treadmill 5 minutes increasing the speed, last 30 sec was 20kmh

i was super tired so i called it.
 
sterke deadlifts man!
 
Sterke bench!

En in

En waarom is je log in het engels
 
sterke deadlifts man!

thnx man, was wel echt weer RPE10 set met slechte laaste rep.


Sterke bench!

En in

En waarom is je log in het engels

ik huil om me bench :(

notsrs maar ben er niet echt tevreden over

why u no read 1st post.

er is toch wel wat intresse voor en er loopt er al een op bb.com dus bij deze.
het zal wel in het engels copy pasted zijn. verder zal het redelijk gedetailleerd zijn.
 
Ik bedoelde deadlift, brainfart much :roflol:

Oh vandaar

Hello outsidelanders i am rockrock
 
shoulders lats and biceps. workout rating: 9/10


OHP(seated)

bar x warmup
40(88)x wamrup felt light as fk.
60(132)x3 felt heavy.
70(154)x1 felt heavy
75(165)x0 fail, uwot. i was using a bar with different grip spaces than normally so i had a hard time finding out my grip with.
i went with a different bar next.
60(132)x8
70(154)x6, spot on few reps.
70(154)x4
60(132)x7

seated DB press form was 10/10, down touching upperchest/shoulder, up all the way in a very balanced movement.

20(44)x warmup
26(57)x6
32(70)x7 spot on few reps, but still deff a PR
26(56)x9 has gotta be a PR

lateral raises

12x15
12x15
12x15
12x12

pullups

normal grip x10
wide grip x10 i think this is a PR
hammer grip x13 i used to be able to do 20, but i haven't in ages, calling this a PR
chinup grip x8 hurt my forearms, had to quit.

lat pulldown at this point i joined 2 friends of mine.

57.5x20
67.5-55-40 dropset, forearm pump was insane
chinup grip, 85x10 spot on last 5 reps.

my friends did deadlifts and i helped them with it. basically 15 min break.

biceps we did some super high intensity work, was great but its pointless to write it all down so i'm just going to name the exercises.

barbell curls 35(77) 7 reps on the 1st set which is a PR
dumbell curls 14(32)
hammer curls 16(35)
21's EZ bar. 25(55)/20(44)


haven't hit biceps this well in like a year, 10/10 for the bicep part.
 
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