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ant72bb
08-25-2009, 02:26 AM
Finally I decide to track my training!

At the moment that's my routine:
5 days split
Mon - Chest
Tue - Legs
Wed - Arms
Thu - Cardio (normally in this season swimming)
Fri - Shoulders
Sat - Back
Sun - Rest

ant72bb
08-25-2009, 02:26 AM
Mon, 24.08.2009
CHEST DAY
12:45-13:55

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
3 sets 40x

Incline DB Bench Press (incl. 15?)
15x12 eh
10x24 eh
10x24 eh
10x24 eh + 10x12 eh

Incline DB Bench Flyes (incl. 30?)
15x10 eh
10x20 eh
10x20 eh
10x20 eh + 10x10 eh

Smith Machine Bench Press
Dropset: 5x67.5 / 5x57.5 / 6x47.5 / 8x37.5 / 10x27.5 / 12x17.5

Upward Cables Crossovers
15x5 eh
10x10 eh
10x10 eh
10x10 eh + 10x5 eh

Cables Crossovers
Dropset: 8x20 eh / 8x17.5 eh / 7x15 eh / 8x12.5 eh / 8x10 eh / 10x7.5 eh

ant72bb
08-25-2009, 07:39 AM
Tue, 25.08.2009
LEGS DAY
13:15-13:55

eh = each hand
10x25 = reps x weights in kgs

Leg Press
15x80
10x160
10x180
10x200 + 10x100

Leg Curl
15x30
10x60
10x60
10x60 + 10x30

Leg Extension
15x35
10x70
10x70
10x70 + 10x35

Calf Press on Leg Press
30x100
30x100
25x100

Abs Crunches
3 sets 40x

Comments:
Today I was a bit tired and haven't a lot of time: I had to cut some exercise. Nevertheless a good 40 minutes workout.

ant72bb
08-26-2009, 07:15 AM
Wed, 26.08.2009
ARMS DAY
12:15-13:15

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
3 sets 40x

Hammer Curl supersetted with Cross Body Hammer Curl
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh

Seated Triceps Press supersetted with Standing Dumbbell One-Arm Triceps Extension
10x28 + 10x7 eh
10x28 + 10x7 eh
10x28 + 10x7 eh

Barbell Curl supersetted with Alternate Dumbbell Curl
10x32.5 + 10x8 eh
10x32.5 + 10x8 eh
10x32.5 + 10x8 eh

Lying-Supine Two-Arm Dumbbell Triceps Extension supersetted with Tricep Dumbbell Kickback
10x10 eh + 10x10 eh
10x10 eh + 10x10 eh
10x10 eh + 10x10 eh

Concentration Curls
10x10 eh + 10x6 eh
10x10 eh + 10x6 eh
10x10 eh + 10x6 eh

Comments:
Once of the best arms sessions as ever. Killing pump and great vascularity. At the end I had some pain to bend the arms.

ant72bb
08-27-2009, 08:44 AM
Thu, 27.08.2009
CARDIO DAY
13:10-13:40

Swimming session
Distance: 1000 m, 2 legs (500/500 m)
Time: 25 min (about 1 min between each leg)
Style: Breaststroke

Comments:
I'm very happy, I swom the km very easy. After the effort I tried some lenght crawl. I've some difficulty in this style. The movement is pretty good but the breathing isn't. I had to drill more.

ant72bb
08-28-2009, 09:26 AM
Fri, 28.08.2009
SHOULDERS DAY
12:50-14:00

eh = each hand
10x25 = reps x weights in kgs

Abs Crunch
3 sets 40x

Dumbbell Shoulders Press
15x12 eh
10x24 eh
10x24 eh
8x24 eh + 8x16 eh

Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate)
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh

Reverse Flyes
15x16 eh
10x30 eh
10x30 eh
10x30 eh + 10x16 eh

Smith Machine Behind The Neck Press
20x37.5
18x37.5
16x37.5
14x37.5
12x37.5
10x37.5
Note: trained to failure, short rest beetween sets (about 30-45 sec)

Back Flyes (with Cables)
20x5 eh
20x5 eh
18x5 eh
15x5 eh
14x5 eh
11x5 eh
Note: trained to failure, short rest beetween sets (about 30-45 sec)


Comments: Very motivated but a bit tired. In any case good workout.
Tonight inline-hockey championship match: we've to come back to win!!

ant72bb
08-31-2009, 07:27 AM
Sat, 29.08.2009
BACK DAY
12:10-13:00

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
3 sets 40x

Wide-Grip Lat Pulldown
15x30
10x60
10x60
10x60 + 10x30

Low Row (machine)
15x30
10x60
10x60
10x60 + 10x30

Smith Machine Upright Row
15x30
10x60
10x60
10x60 + 10x30

Smith Machine Bent Over Row
15x30
10x60
10x60
10x60 + 10x30

Smith Machine Stiff Legged Deadlift
15x30
10x60
10x60
10x60 + 10x30

Comments:
Shoulders still hurted a bit from Friday's workout and I didn't have a lot of time as well so I decided to cut some kgs and rest period beetween sets. Not too bad this workout's form, very intensive: at the end I felt a great pump in my back! I'll try it again in the future with other bodyparts too.

ant72bb
08-31-2009, 09:44 AM
Mon, 31.08.2009
CHEST DAY
12:40-13:55

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
3 sets 40x

Incline Dumbbell Bench Press (incl. 15)
15x16 eh
10x26 eh
10x26 eh
7x26 eh + 10x14 eh

Incline Dumbbell Bench Flyes (incl. 30)
15x10 eh
10x20 eh
10x20 eh
10x20 eh + 10x10 eh

Smith Machine Flat Bench Press
15x37.5
14x37.5
13x37.5
12x37.5
11x37.5
10x37.5
Note: trained to failure, short rest beetween sets (about 30-45 sec)

Upward Cables Crossovers
15x2.5 eh
10x5 eh
10x5 eh
10x5 eh + 10x2.5 eh

Cables Crossovers
15x7.5 eh
14x7.5 eh
13x7.5 eh
12x7.5 eh
11x7.5 eh
11x7.5 eh
Note: trained to failure, short rest beetween sets (about 30-45 sec)

Comments:
Holydays ended for a lot of people, the gym was a bit crowded. Great chest workout! For the first time I handled the 26 kgs dumbbells for the bench press: they went 27 times up, motivation skyrocketing! :clap:
Tonight inline hockey training session.

ant72bb
09-01-2009, 09:40 AM
Tue, 01.09.2009
LEGS DAY
12:45-13:55

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
3 sets 40x

Leg Press
15x100
10x200
10x200
10x200 + 10x100

Leg Extension
15x35
10x70
10x70
10x70 + 10x35

Leg Curl
15x30
10x60
10x60
10x60 + 10x30

Thigh Abductor
15x40
15x40
15x40

Thigh Adductor
15x40
15x40
15x40

Calf Press on Leg Press
20x100
10x140
10x140
10x140
10x100
20x70
20x70

Comments:
Awesome workout, I killed my legs! I had some trouble to downstairs. If tomorrow morning I'll have some problem to get up, I know why.

ant72bb
09-02-2009, 06:49 AM
Wed, 02.09.2009
ARMS DAY
13:05-14:00

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
3 sets 40x

Barbell Curl supersetted with Alternate Dumbbell Curl
10x32.5 + 10x8 eh
10x32.5 + 10x8 eh
10x32.5 + 10x8 eh

Seated Triceps Press supersetted with Standing Dumbbell One-Arm Triceps Extension
10x32 + 10x8 eh
10x32 + 10x8 eh
10x32 + 10x8 eh

Hammer Curl supersetted with Cross Body Hammer Curl
10x18 eh + 10x10 eh
10x18 eh + 10x10 eh
10x18 eh + 10x10 eh

Lying-Supine Two-Arm Dumbbell Triceps Extension supersetted with Reverse Grip Tricep Pushdown
10x10 eh + 10x15
10x10 eh + 10x15
6x10+4x8 eh + 10x15
Note: In the last set with 10 kgs DB the right arm pushed up no more so I closed the set with 8 kgs DB.

Concentration Curls alternated with Tricep Pushdown
15x8 eh + 15x15
15x8 eh + 15x15
15x8 eh + 15x15

Comments:
OMG, what a pump today! I feel it just after my first biceps and triceps exercises. I think it was the best arms workout as ever. Great sensations and motivation!

ant72bb
09-03-2009, 08:05 AM
Yesterday night I had a very great inline hockey training, very intensive. Unfortunately we had to stop it because after 45 min began raining cats and dogs.
At Thursday I used to go swimming but today my body is being sore for the efforts of te last three days so I decide to rest.
Besides, tomorrow night I'm going to start the ice hockey season with the first training session so a bit rest will do me good!

ant72bb
09-04-2009, 09:51 AM
Fri, 04.09.2009
SHOULDERS DAY
12:40-13:40

eh = each hand
10x25 = reps x weights in kgs

Abs Crunch
3 sets 40x

Dumbbell Shoulders Press
15x12 eh
10x24 eh
10x24 eh
10x24 eh + 10x12 eh

Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate)
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh

Reverse Flyes
15x14 eh
10x28 eh
10x28 eh
10x28 eh + 10x14 eh

Smith Machine Behind The Neck Press
20x37.5
18x37.5
16x37.5
14x37.5
12x37.5
11x37.5
Note: trained to failure, short rest beetween sets (about 30-45 sec)

Back Flyes (with Cables)
20x5 eh
20x5 eh
18x5 eh
16x5 eh
14x5 eh
12x5 eh
Note: trained to failure, short rest beetween sets (about 30-45 sec)


Comments:
The workout went very good.
Compared with last week, today I completed the 3rd set of Dumbbell Shoulders Press. Yeeesss! :thumbup:
Reverse Flyes: In the last shoulders session the mouvements with 30 kgs DBs hadn't been well done so today I came back to 28 kgs and I looked after them. :thumbup:
Tonight I'm going to have the first ice hockey training session: I can hardly wait!

ant72bb
09-07-2009, 03:29 AM
Friday had the first ice hockey training of the season: not a lot of people so we could do the session with high intensity.

Saturday was a heavy day but at the end I was very happy with the work done.
In the morning back session at gym (see details below): killing workout!
In the afternoon I went in the hills with friends. The girlfriend of a team mate have a little land where her horses can graze. There was a lot of work to do like cut weeds and build corrals and fences. In the evening we were completely destroyed!

Sunday a lot of sport but on TV. I needed rest!

ant72bb
09-07-2009, 03:50 AM
Sat, 05.09.2009
BACK DAY
11:10-12:30

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
3 sets 40x

Lower Back (machine)
15x30
10x60
10x60
10x60 + 10x30

Vertical Traction (machine)
15x30
10x60
10x60
10x60 + 10x30

Wide-Grip Lat Pulldown
15x30
10x60
10x60
10x60 + 10x30

Low Row (machine)
15x30
10x60
10x60
10x60 + 10x30

Smith Machine Upright Row
15x30
10x60
10x60
10x60 + 10x30

Smith Machine Bent Over Row
15x30
10x60
10x60
10x60 + 10x30

Smith Machine Stiff Legged Deadlift
15x30
10x60
10x60
10x60 + 10x30

Circuit
2 sets with 6 kgs DB (without rest between exercises)

Hammer Curl 10x
DB Curl 10x
Hammer Curl 10x
DB Curls 10x
Bent Over DB Rear Delt Raise 10x
DB Side Lateral Raise 10x
Bent Over DB Rear Delt Raise 10x
DB Side Lateral Raise 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x


Comments:
The last week I had been very happy when I had tried a new routine (see above) so I decided to attempted it again but with more intensity. I added two exercises more too. At the end of the back routine I didn't have enough of this so I killed myself with the last circuit. Results was great! Very focused to the aim and awesome pump in back, shoulders and arms!
Shower, meal and ready for more heavy work: in the hills to sledgehammer!

ant72bb
09-07-2009, 06:56 AM
Mon, 07.09.2009
CHEST DAY
12:35-13:45

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
3 sets 40x

Incline Dumbbell Bench Press (incl. 15)
15x14 eh
10x26 eh
10x26 eh
10x26 eh PR! + 10x14 eh

Incline Dumbbell Bench Flyes (incl. 30)
15x10 eh
10x20 eh
10x20 eh
10x20 eh + 10x10 eh

Upward Cables Crossovers
15x5 eh
10x10 eh
10x10 eh
10x10 eh + 10x5 eh

Smith Machine Flat Bench Press
15x37.5
15x37.5
15x37.5
15x37.5
15x37.5
15x37.5
Note: 45-60 sec rest beetween sets

Cables Crossovers
10x10 eh
10x10 eh
10x10 eh
10x10 eh
10x10 eh
10x10 eh
Note: 45-60 sec rest beetween sets

Arms circuit
3 sets with 6 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

Concentration Curls
3 sets 10x6 eh (alternated right/left arm without rest between sets)

Comments:
Another awesome workout, motivation is through the roof! New PR on Incline Dumbbell Bench Press: I closed all 3 sets (10 reps) with 26 kgs DBs.
At the end, as usual, I filled of blood my arms. I love leaving the gym completely pumped! (Note: From today I track the closing arms exercises too)
Tonight inline hockey championship match.

ant72bb
09-08-2009, 09:10 AM
Tue, 08.09.2009
LEGS DAY
12:40-13:30

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Leg Press
15x100
10x200
10x200
10x210 PR! + 10x100

Leg Curl
15x30
10x60
10x60
10x60 + 10x30

Leg Extension
15x35
10x70
10x70
10x70 + 10x35

Calf Press on Leg Press
15x100
15x100
15x100
15x100
15x100
15x100
Note: 45 sec rest beetween sets

Arms circuit
2 sets with 6 kgs DB and 1 set with 8 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

Comments:
Not a lot of time today but what a workout! New PR on Leg Press!
I noticed when I do short session I've more focused on exercises and workouts are very intensive! I've to take note for the future.

ant72bb
09-09-2009, 09:54 AM
Wed, 09.09.2009
ARMS DAY
12:35-13:35

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Barbell Curl supersetted with Alternate Dumbbell Curl
10x32.5 + 10x8 eh
10x32.5 + 10x8 eh
10x32.5 + 10x8 eh

Seated Triceps Press supersetted with Standing Dumbbell One-Arm Triceps Extension
10x32 + 10x8 eh
10x32 + 10x8 eh
10x32 + 10x8 eh

Hammer Curl supersetted with Cross Body Hammer Curl
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh

Triceps Pushdown (Rope Attachment) supersetted with Tricep Dumbbell Kickback
10x20 + 10x10 eh
10x20 + 10x10 eh
10x20 + 10x10 eh

Concentration Curls alternated with Tricep Pushdown

10x10+15x6 eh + 10x30+15x15
10x10+10x6 eh + 10x30+15x15
10x10+10x6 eh + 10x30+15x15

Comments:
About two weeks ago I began reading some post concerning the preworkout supps NO-Beta (DoubleT Sports). I've to say I was happy with Animal Pump but the product informations and overall the results, that some bb.com user has achieved, made me curious so I order it. Yesterday I received the pack and today I tried the first time. As usual the workout was awesome, great intensity. On the other hand pumps was unbelievable: I had them just after first set. At the end of session arms were on the point of exploding but I want to keep it on and I had to strive to stop it. I'm anxious to see the results with the other body parts.

ant72bb
09-10-2009, 11:12 AM
Thu, 10.09.2009
CARDIO DAY
13:05-13:35

Swimming session
Distance: 1150 m, 1 leg, without rest
Time: 30 min
Style: Breaststroke

Comments:
---

ant72bb
09-12-2009, 02:18 AM
Fri, 11.09.2009
SHOULDERS DAY
12:35-13:40

eh = each hand
10x25 = reps x weights in kgs

Abs Crunch
4 sets 40x

Dumbbell Shoulders Press
15x12 eh
10x24 eh
10x24 eh
10x24 eh + 10x14 eh

Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate)
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh

Reverse Flyes
15x14 eh
10x28 eh
10x28 eh
10x28 eh + 10x14 eh

Smith Machine Behind The Neck Press
15x37.5
15x37.5
15x37.5
15x37.5
15x37.5
15x37.5
Note: 45 sec rest beetween sets

Arms circuit
3 sets with 6 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

Concentration Curls
3 sets 10x6 eh (alternated right/left arm without rest between sets)

ant72bb
09-13-2009, 04:30 AM
Sat, 12.09.2009
BACK DAY
12:15-12:55

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Vertical Traction (machine)
15x30
10x60
10x60
10x60 + 10x30

Wide-Grip Lat Pulldown
15x30
10x60
10x60
10x60 + 10x30

Low Row (machine)
15x30
10x60
10x60
10x60 + 10x30

Smith Machine Upright Row
15x30
10x60
10x60
10x60 + 10x30

Smith Machine Bent Over Row
15x30
10x60
10x60
10x60 + 10x30

Concentration Curls
3 sets 15x6 eh (alternated right/left arm without rest between sets)

Comments:
An another short but awesome back session. Great intensity for the whole workout with 45 sec rest beetween sets and 90 sec beetween exercises.

ant72bb
09-14-2009, 06:37 AM
Mon, 14.09.2009
CHEST DAY
12:40-13:50

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Incline Dumbbell Bench Press (incl. 15)
15x14 eh
10x26 eh
10x26 eh
10x26 eh + 10x14 eh

Incline Dumbbell Bench Flyes (incl. 30)
15x10 eh
10x20 eh
10x20 eh
10x20 eh + 10x10 eh

Bent-Arm Dumbbell Pullover
15x14
10x28
10x28
10x28 + 10x14

Smith Machine Flat Bench Press
15x37.5
15x37.5
15x37.5
15x37.5
15x37.5
15x37.5
Note: 30 sec rest beetween sets

Cables Crossovers
15x10 eh
15x10 eh
15x10 eh
15x10 eh
15x10 eh
15x10 eh
Note: 30 sec rest beetween sets

Arms circuit
3 sets with 6 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

Concentration Curls
3 sets 15x6 eh (alternated right/left arm without rest between sets)

Comments:
Great chest session! Deep pumps in chest, shoulders and triceps.

ant72bb
09-15-2009, 12:21 PM
Tue, 15.09.2009
LEGS DAY
12:50-13:50

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Leg Press
15x100
10x200
10x220
10x220 PR! + 10x110

Leg Extension
15x35
10x70
10x70
10x70 + 10x35

Thigh Abductor
15x40
15x40
15x40

Thigh Adductor
15x40
15x40
15x40

Leg Curl
15x30
10x60
10x60
10x60 + 10x30

Calf Press on Leg Press
15x100
15x100
15x100
15x100
15x100
15x100
Note: 30 sec rest beetween sets

Arms circuit
3 sets with 8 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

Concentration Curls
3 sets 10x8 eh (alternated right/left arm without rest between sets)

Comments:
Another awesome legs workout. New PR on Leg Press!

ant72bb
09-16-2009, 10:56 AM
Wed, 16.09.2009
ARMS DAY
12:45-13:45

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Barbell Curl supersetted with Alternate Dumbbell Curl
10x32.5 + 10x8 eh
10x32.5 + 10x8 eh
10x32.5 + 10x8 eh

Seated Triceps Press supersetted with Standing Dumbbell One-Arm Triceps Extension
10x32 + 10x8 eh
10x32 + 10x8 eh
10x32 + 10x8 eh

Hammer Curl supersetted with Cross Body Hammer Curl
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh

Triceps Pushdown (Rope Attachment) supersetted with Tricep Dumbbell Kickback
10x22.5 + 10x10 eh
10x22.5 + 10x10 eh
10x22.5 + 10x10 eh

Concentration Curls alternated with Tricep Pushdown
10x6 eh + 15x15
15x6 eh + 15x15
15x6 eh + 15x15

Comments:
Without doubts arms day is the day where NO-BETA kick in the most. Huge workout today! Pumps unbelievable and veins begin popping out everywhere in arms and shoulders. Motivation is through the roof!

ant72bb
09-17-2009, 09:25 AM
Thu, 17.09.2009
CARDIO DAY
12:55-13:25

Swimming session
Distance: 1250 m, 1 leg, without rest
Time: 30 min
Style: Breaststroke

Comments:
In the water like a fish! ;)

ant72bb
09-18-2009, 04:15 PM
Fri, 18.09.2009
SHOULDERS DAY
12:40-13:40

eh = each hand
10x25 = reps x weights in kgs

Abs Crunch
4 sets 40x

Dumbbell Shoulders Press
15x12 eh
10x24 eh
10x24 eh
10x24 eh + 10x14 eh

Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate)
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh

Reverse Flyes
15x14 eh
10x28 eh
10x28 eh
10x28 eh + 10x14 eh

Dumbbell Shrug supersetted with Bent Over DB Rear Delt Raise
10x30 eh + 15x20 eh + 15x8 eh
10x30 eh + 15x20 eh + 15x8 eh
10x30 eh + 15x20 eh + 15x8 eh

Arms circuit
2 sets with 8 kgs DB (without rest between exercises and sets)
Concentration Curls 15x
Standing DB One-Arm Triceps Extension 15x

2 sets with 8 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Tricep DB Kickback 15x

-----

In the evening
CARDIO SESSION
18:45-20:30

Unihockey with friends

ant72bb
09-20-2009, 04:39 AM
Sat, 19.09.2009
BACK DAY
18:10-19:40

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Lower Back (machine)
15x30
10x60
10x60
10x60 + 10x30

Vertical Traction (machine)
15x40
10x80
10x80
10x80 + 10x40

Low Row (machine)
15x40
10x80
10x80
10x80 + 10x40

Wide-Grip Pulldowns Behind The Neck supersetted with Underhand Close-Grip Lat Pulldown
15x30 + 10x30
8x60 + 6x60
8x60 + 6x60
8x60 + 6x60
10x30 + 10x30

Smith Machine Upright Row supersetted with Smith Machine Bent Over Row
15x30 + 15x30
8x60 + 8x60
8x60 + 8x60
8x60 + 8x60
10x30 + 10x30

Smith Machine Stiff Legged Deadlift
15x40
10x80
Note: At this moment there are another guys who did Barbell Deadlift and the gym trainer saw us. We did about the same mistakes during the execution so he corrected us. I tried other sets concentrating on the positions and movements. What a difference!
8x80
8x80
7x80
7x80 + 10x40

Arms circuit
2 sets with 8 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

Concentration Curls
2 sets 15x8 eh (alternated right/left arm without rest between sets)

Comments:
First time after the summer that I could come back at the gym on saturday evening. I had more time to spend at it so I took care more on the quality of workout. It was awesome!

ant72bb
09-22-2009, 03:10 AM
Mon, 21.09.2009
CHEST DAY
12:45-13:55

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Smith Machine Bench Press
2 Dropsets (3 min rest beetween sets):
6x67.5 / 6x57.5 / 8x47.5 / 8x37.5 / 10x27.5 / 12x17.5

Cables Crossovers
15x5 eh
10x10 eh
10x10 eh
10x10 eh + 10x5 eh

DB Bench Press
15x12 eh
10x24 eh
10x24 eh
9x24 eh + 10x12 eh

Upward Cables Crossovers
15x3.75 eh
10x7.5 eh
10x7.5 eh
10x7.5 eh + 10x3.75 eh

Arms circuit
3 sets with 8 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

Comments:
Sunday evening ice hockey tranining session went very good. Energy through the roof! I flyed on ice!
Great chest workout too. I changed a bit the routine. I did the 2 dropsets on Smith Machine Bench Press with very slow movements and Cables Crossovers squeezing on top for 2 seconds. After that my chest was on fire and I had some pain with the rest of session. At the end pumps were very noticable.
On the other hand in the evening the inline hockey training went bad. I think I asked too much to my body.

ant72bb
09-23-2009, 09:16 AM
Tue, 22.09.2009
LEGS DAY
12:30-13:20

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Leg Press
15x100
10x200
10x220
10x230 PR! + 10x120

Lower Back (machine)
15x30
10x60
10x60
10x60 + 10x30

Leg Curl
15x30
10x60
10x60
10x60 + 10x30

Leg Extension
15x30
10x60
10x60
10x60 + 10x35

Arms circuit
3 sets with 8 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

Comments:
In this days I'm very busy with work and I had a meeting in the afternoon so I hadn't a lot of time for the legs session. I couldn't end all my routine (missed calves) because today everyone want do legs and I had no more time for wait the free place. :(

ant72bb
09-23-2009, 09:47 AM
Wed, 23.09.2009
ARMS DAY
12:30-13:15

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Barbell Curl supersetted with Alternate Dumbbell Curl
10x32.5 + 10x8 eh
10x32.5 + 10x8 eh
10x32.5 + 10x8 eh

Seated Triceps Press supersetted with Standing Dumbbell One-Arm Triceps Extension
10x32 + 10x8 eh
10x32 + 10x8 eh
10x32 + 10x8 eh

Hammer Curl alternated with Tricep Dumbbell Kickback
10x10 eh + 10x10 eh
10x10 eh + 10x10 eh
10x10 eh + 10x10 eh
10x10 eh + 10x10 eh

Concentration Curls alternated with Tricep Pushdown

10x10 eh + 10x20
10x10 eh + 10x20
10x10 eh + 10x20
10x10 eh + 10x20

Comments:
Today very busy with work too so another short workout but it was awesome. Killing pumps and vascularity in arms and shoulders was great!

ant72bb
09-29-2009, 06:39 AM
Fri, 25.09.2009
SHOULDERS DAY
12:45-13:55

eh = each hand
10x25 = reps x weights in kgs

Abs Crunch
4 sets 40x

Dumbbell Shoulders Press
15x12 eh
10x24 eh
10x24 eh
10x24 eh + 10x14 eh

Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate)
15x10 eh + 10x10 eh
15x10 eh + 10x10 eh
15x10 eh + 10x10 eh
15x10 eh + 10x10 eh
15x10 eh + 10x10 eh

Reverse Flyes supersetted with Bent Over DB Rear Delt Raise
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh

Arms circuit
2 sets with 8 kgs DB (without rest between exercises and sets)
Hammer Curl 15x
DB Curl 15x
Standing DB One-Arm Triceps Extension 15x
Tricep DB Kickback 15x

Concentration Curls alternated with Tricep Pushdown
15x10 eh + 15x20
15x10 eh + 15x20

-----

In the evening
CARDIO SESSION

18:45-20:30
Unihockey with friends

22:10-23:30
Ice Hockey training session

ant72bb
09-29-2009, 07:13 AM
Sat, 26.09.2009
BACK DAY
13:00-14:30

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Wide-Grip Pulldowns Behind The Neck supersetted with Underhand Close-Grip Lat Pulldown
15x30 + 10x30
8x60 + 6x60
8x60 + 6x60
8x60 + 6x60
10x30 + 10x30

Low Row (machine)
15x40
10x80
10x80
10x80 + 10x40

Vertical Traction (machine)
15x40
10x80
10x80
10x80 + 10x40

Smith Machine Upright Row supersetted with Smith Machine Bent Over Row
15x30 + 15x30
8x60 + 8x60
8x60 + 8x60
8x60 + 8x60
10x30 + 10x30

Barbell Deadlift
15x47.5
10x67.2
8x87.5
8x87.5
8x87.5

Arms circuit
3 sets with 10 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

Concentration Curls alternated with Tricep Pushdown
10x10 eh + 10x20
10x10 eh + 10x20
10x10 eh + 10x20

Comments:
Yeah! Yeah! Yeah! Super workout! Upper-body completely pumped! At the end I was destroied!

ant72bb
10-07-2009, 03:51 AM
Tue, 29.09.2009
CHEST DAY
12:45-13:55

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Incline DB Bench Press (incl. 15)
15x14 eh
10x26 eh
10x26 eh
10x26 eh + 10x14 eh

Incline DB Bench Flyes (incl. 15)
15x10 eh
10x20 eh
10x20 eh
10x20 eh + 10x10 eh

Upward Cables Crossovers
15x3.75 eh
10x7.5 eh
10x7.5 eh
10x7.5 eh + 10x3.75 eh

Cables Crossovers
15x5 eh
10x10 eh
10x10 eh
10x10 eh + 10x5 eh

Arms circuit
3 sets with 8 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

ant72bb
10-07-2009, 03:57 AM
Thu, 01.10.2009
LEGS DAY
13:05-13:55

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Leg Press
15x120
10x220
10x230
10x240 PR! + 10x120

Leg Curl
15x25
10x50
10x50
10x50 + 10x25

Leg Extension
15x30
10x60
10x60
10x60 + 10x30

Reverse Barbell Curl alternated with Reverse Grip Tricep Pushdown
10x22.5 + 10x17.5
10x22.5 + 10x17.5
10x22.5 + 10x17.5

Arms circuit
3 sets with 8 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

Calf Press on Leg Press
15x100
15x100
15x100
15x100
15x100
Note: 30 sec rest beetween sets

ant72bb
10-07-2009, 04:03 AM
Fri, 02.10.2009
SHOULDERS DAY
12:35-13:30

eh = each hand
10x25 = reps x weights in kgs

Abs Crunch
4 sets 40x

Dumbbell Shoulders Press
15x12 eh
10x24 eh
10x24 eh
10x24 eh + 10x12 eh

Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate)
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh

Back Flyes (with Cables)supersetted with Bent Over Dumbbell Rear Delt Raise
10x7.5 eh + 10x10 eh
10x7.5 eh + 10x10 eh
10x7.5 eh + 10x10 eh
10x7.5 eh + 10x10 eh
10x7.5 eh + 10x10 eh

Arms circuit
2 sets with 8 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

ant72bb
10-07-2009, 04:09 AM
Sun, 04.10.2009
BACK DAY
19:00-19:45

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Wide-Grip Pulldowns Behind The Neck supersetted with Underhand Close-Grip Lat Pulldown
15x30 + 10x30
8x60 + 8x60
8x60 + 8x60
8x60 + 8x60
10x30 + 10x30

Straight-Arm Pulldown
10x25
10x25
10x25
10x25

Low Row (machine) supersetted with Vertical Traction (machine)
10x80 + 10x40
10x80 + 10x40
10x80 + 10x40

Dumbbell Shrug supersetted with Bent Over DB Rear Delt Raise
10x30 eh + 15x20 eh + 10x10 eh
10x30 eh + 15x20 eh + 10x10 eh
10x30 eh + 15x20 eh + 10x10 eh

Arms circuit
2 sets with 8 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

ant72bb
10-07-2009, 06:26 AM
Mon, 05.10.2009
CHEST DAY
12:40-13:50

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Incline Dumbbell Bench Press (incl. 15)
15x14 eh
10x26 eh
10x26 eh
10x26 eh + 10x14 eh

Incline Dumbbell Bench Flyes (incl. 30)
15x10 eh
10x20 eh
10x20 eh
10x20 eh + 10x10 eh

Smith Machine Flat Bench Press
10x37.5
10x37.5
10x37.5
10x37.5
10x37.5
Note: 30 sec rest beetween sets

Bent-Arm Dumbbell Pullover
10x26
10x26
10x26

Cables Crossovers
15x10 eh
15x10 eh
15x10 eh
15x10 eh
15x10 eh
Note: 30 sec rest beetween sets

Arms circuit
3 sets with 8 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

Comments:
Good chest session! DB Press and DB Flyes very easy today, next week I'll try to up the weight.

ant72bb
10-07-2009, 08:27 AM
Wed, 07.10.2009
LEGS DAY
12:35-13:30

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
4 sets 40x

Leg Press
15x120
10x220
10x240
10x240 + 10x120

Leg Curl
15x25
10x50
10x50
10x50 + 10x25

Leg Extension
15x30
10x60
10x60
10x60 + 10x30

Calf Press on Leg Press
15x100
15x100
15x100
15x100
15x100
15x100
Note: 30 sec rest beetween sets

Seated Palms-Down Barbell Wrist Curl
10x17.5
10x17.5
10x17.5

Seated Palm-Up Barbell Wrist Curl
15x17.5
15x17.5
15x17.5

Arms circuit
2 sets with 10 kgs DB (without rest between exercises and sets)
Hammer Curl 10x
DB Curl 10x
Standing DB One-Arm Triceps Extension 10x
Tricep DB Kickback 10x

Comments:
Yesterday rest day, very relaxing noon time: 15 min sauna and 15 min whirlpool bath.
Great legs session today! On leg press first set at 240 very easy, the second a bit more hard. I want to reach the 3 sets at 250 by the end of the month, I can do it!

ant72bb
10-12-2009, 03:50 AM
Fri, 09.10.2009
SHOULDERS DAY
12:45-13:25

eh = each hand
10x25 = reps x weights in kgs

Abs Crunch
4 sets 40x

Dumbbell Shoulders Press
15x12 eh
10x24 eh
10x24 eh
10x24 eh + 10x12 eh

Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate)
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh

Back Flyes (with Cables) supersetted with Bent Over Dumbbell Rear Delt Raise
10x10 eh + 10x12 eh
10x10 eh + 10x12 eh
10x10 eh + 10x12 eh
10x10 eh + 10x12 eh
10x10 eh + 10x12 eh

ant72bb
10-12-2009, 07:18 AM
Sun, 11.10.2009
BACK DAY
18:00-19:45

eh = each hand
10x25 = reps x weights in kgs

Abs Crunches
6 sets 30x

Wide-Grip Pulldowns Behind The Neck supersetted with Underhand Close-Grip Lat Pulldown
15x30 + 10x30
8x60 + 8x60
8x60 + 8x60
8x60 + 8x60
10x30 + 10x30

Straight-Arm Pulldown supersetted with Upright Cable Row
10x25 + 10x25
10x25 + 10x25
10x25 + 10x25
10x25 + 10x25

One-Arm Dumbbell Row supersetted with Bent Over DB Rear Delt Raise
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh
10x20 eh + 10x10 eh

Barbell Deadlift
15x47.5
10x67.2
10x67.2
10x67.2
10x47.5

Reverse Barbell Curl + Hammer Curl + Barbell Curl (superset)
alternated with Reverse Grip Tricep Pushdown + Tricep DB Kickback + Tricep Pushdown (superset)
10x22.5 + 10x10 eh + 10x22.5 + 10x20 + 10x10 eh + 10x20
10x22.5 + 10x10 eh + 10x22.5 + 10x20 + 10x10 eh + 10x20
Note: without rest between exercises

Concentration Curls + Alternate Cable Curls (superset)
alternated with Standing DB One-Arm Triceps Extension + Standing Cable Triceps Extension (superset)
10x10 eh + 10x7.5 eh + 10x10 eh + 10x20
10x10 eh + 10x12.5 eh + 10x10 eh + 10x30
Note: without rest between exercises

Preacher Curls + Alternate DB Curls (superset)
alternated with Triceps Pushdown (Rope Attachment) + Standing Low-Pulley One-Arm Triceps Extension (superset)
10x27.5 + 10x10 eh + 10x20 eh + 10x7.5
10x27.5 + 10x10 eh + 10x20 eh + 10x7.5
Note: without rest between exercises

Comments:
Yesterday evening I was on fire! A huge and very long workout! I didn't want to leave the gym! Unfortunately it closed at 8PM!"