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Sebi
12-25-2004, 03:36 AM
I decided to restart my journal. Right now I weight around 91, my goal is 100.
My routine is split into 4 days a week: chest, back, shoulders-arms, legs. At the very moment I only take protein as supplement. Sorry, I won't bother to convert the weights into lbs. All data given is in kgs (metric system).

Today's log:

shoulders
SM mil. press 60x8, 6, 4
SM upright row 70x10, 6, 5

tri
skull cr. 50x7, 40x6, 4
pushup on bench or whatever you call them (for tris) x10, x10

bi
ez bar curls 40x10, 6, 6

fen2zla
12-25-2004, 04:11 AM
Im used to everyone talking in pounds on here so when I saw your weight I nearly shat myself! But then I realised it was in kilograms :)

Good luck with the journal.

Sebi
12-25-2004, 04:43 AM
Thanks. For lbs just multiply by 2.2.

Sebi
12-26-2004, 02:54 AM
Today I did legs.

squat 95x10, 135x6, 5
leg press 2 sets (couldn't figure out the weights, 3rd plate from bottom)x8, 7
leg ext. 3 sets around 60x8, 7, 6
leg curls around 50x7, 6, 46x6, 6
calf raise 120x 8, 105x 8

Sebi
12-28-2004, 03:44 AM
chest

bench press 50x10, 95x5, 85x5, 75x8
incl. db bench press 34x4, 30x4, 27x4
db fly 22x4, 20x5
cab. fly 40x4, 35x5, 30x6

Sebi
01-05-2005, 03:40 AM
First workout in the new year.

Back

BB row 55x10, 95x8, 105x6, 95x6
Cab row 90x8, 94x6, 86x6
Pullup x5
Pulldown 85x6, 80x6, 76x6
Deadlift 120x6, 6

getfit
01-05-2005, 04:01 AM
nice sessions! strong! keep up the good work!

ryuage
01-05-2005, 05:36 AM
:withstupi

sessions lookin real strong.

Sebi
01-06-2005, 02:51 AM
Thanks, getfit & ryuage.

Shoulders
db press 14x10, 20x8, 22x8, 22x6
sm upright row 65x8, 6, 5
lat raise 20x8, 8

tri
db 16x8, 6
cab rev 36x7, 6, 30x5
whatever it's called when you lower your body between two benches x8, 8

bi
hammer curls 22x8, 6, 5

getfit
01-06-2005, 03:09 AM
Sebi session looks great! real strong indeed:)

fen2zla
01-06-2005, 03:42 AM
whatever it's called when you lower your body between two benches

Is
this (http://www.exrx.net/WeightExercises/Triceps/WtBenchDip.html) what you are talking about?

Anyway's, keep up the good work :thumbup:

Relentless
01-06-2005, 06:27 AM
nice to see you posting again, Sebi... it's been awhile

looking lean and solid as always

Sebi
02-06-2005, 11:32 AM
Thanks getfit & Callahan. Yes, that's the one, fen2zla.

Sat. 2/5
Legs
squat 60x10 (wu), 140x7, 120x6, x5
legpress 150x16, 210x8
leg curl 100x8, x8. x8
standing calf 100x10, x8

Sebi
03-05-2005, 06:13 AM
Wed 3/2

Legs 1
squat 60x8 wu, 140x8,x7, 130x6
legpress 240x8,x8,x8

Sebi
03-05-2005, 06:18 AM
Thu 3/3

Legs 2
SLDL 120x6,x6,x6
leg curl 100x8,x8,x8
donkey calf raise 100x12,x10,x10
situp x10,x10,x10

Sebi
03-05-2005, 06:24 AM
Right now I'm 95kg (209lbs) which is good, as my goal is 100kg. I'm planning to gain the remaining 5 kg in the next six months.

Sebi
03-05-2005, 04:58 PM
Sat 3/5

Chest
Bench press 100x4, 90x6,x6
inc DB bench press 28X8,x6,x6
cable cross 50x6,x6,x6
dip x10,x8
pullover 37.5x6,x4

Sebi
03-06-2005, 01:21 PM
Sun 3/6

Back
BB row 110x6,x5, 90x6
cab row 110x6,x6,x5
mach pulldown 95x8, 90x8,x8
cab rev grip pulldown 90x8, 8, 8
back ext 15x8

Sebi
03-08-2005, 12:51 PM
Tue 3/8

Delts, Arms
upright row 70x8,x6, 60x7
db press 28x10,30x6,26x6
db bent over lat raise 22x8,x8
ez skull 45x6, 40x6, 35x6
reverse cab pulldown 65x8,x6
hammer curl 22x6,x6,x5

Sebi
03-12-2005, 07:25 AM
Wed 3/9

Legs 1
squat 60x10,140x8,x8,120x8
leg press 260x8,x8,300x6

Sebi
03-12-2005, 07:30 AM
Sat 3/12

Legs 2
SLDL 120x8,130x4,90x8
single leg curl 60x8,x8,x8
calf raise 110x12,125x10,x10
donkey 100x8,x8
situp x18,x10,x10

Sebi
03-13-2005, 07:59 AM
Sun 3/13

Chest
bench press 100x5,90x5,x3
incline db bench press 28x10,x6,x5
cable pullover (?) 80x6,x6
cable cross 50x8,x6,45x8
dip x10

Sebi
03-17-2005, 12:56 PM
Thu 3/17

Back
BB row 100x10, 110x4, 100x6
cab row 110x6,x6,x5
mach pulldown 100x4, 90x6
cab rev grip pulldown 90x6,x6

ericg
03-17-2005, 01:23 PM
Nice work Sebi.

How are you looking these days?

Sebi
03-19-2005, 01:31 PM
Hey Eric,

Good to see you around. I'm gonna take a pic sooner or later and you'll see it.

As for today...

Fri 3/18

Delts, arms
I felt like **** in the gym but broke several records
db press 14x10, 30x10,x6,x4 // wowow, great, compare with previous
sm upright row 70x8,x6, 60x5
lat raise 24x8

tri
scull crusher 40x10,x5
dip x10

bi
hammer curls 24x7, 4

Sebi
03-21-2005, 01:40 PM
Mon 3/21

Legs 1

Squat (60x8) 160x5, 140x6, x5
Leg press 320x8, x6, 290x6

Sebi
03-22-2005, 12:39 PM
Tue 3/22

Legs 2

SL Deadlift 100x10,x5 //grip KO
single leg leg curl 60x10,x8
leg curl 80x8,x6
mach donkey calf raise 100x12,x12,x10
ab mach 35x8,x8,x8

rookiebldr
03-22-2005, 02:51 PM
woohooo, you are back!

You're looking big in your avatar...and lifts are looking solid too.

Sebi
03-24-2005, 04:03 PM
Thanks rookie

Thu 3/24

Back
BB row 120x8,x6, 100x6
mach row 110x6,x6, 85x6
mach pulldown 100x6,x5, 85x6
rev grip cable pulldown 80x8,x8

Sebi
03-25-2005, 05:58 AM
Just measured my biceps, they've grown to 44 cm (17 1/4 inches)

getfit
03-25-2005, 06:19 AM
haven't posted in your journal for awhile sebi! sessions look great as always and from the previous pages i was browzing through, impresssive bicep measure! :)

Sebi
03-25-2005, 11:00 AM
Thank you getfit, and point taken.;)

Fri 3/25
Chest wohooo
bench press 100x6f2, 90x6f2, x5f3
db inc bench press 32.5x7f1, 30x6f1, x5f1
cable cross 50x8,x8, 45x8
dip x5, x9
cable pollover 60x8, 80x6, 75x6

rookiebldr
03-25-2005, 05:34 PM
Yeah, that is an impressive bicep. You've definitely done well since you've been away.

Sebi
03-26-2005, 02:08 PM
Huh, it was some time ago I'm afraid. And thanks rookie.

Sat 3/26
Delts, arms

Last training day before Easter, but it felt amazing. I enjoyed the workout all through and really felt pumped and big.

DB shoulder press 30x8,x6,x6
upright row 70x8,x6, 65x6
DB bent over lat raise 24x8,x8 // after this my delts were totally ko and I loved it
skull crusher 40x10,x6, 30x6
dip x1 (no laughing, my tris were ko already), x3
bench dip x10, 20x8,x8
hammer curl 24x8,x6,x6

Sebi
03-29-2005, 01:56 PM
Tue 3/29
Legs 2

SL deadlift 100x8,x6 //grip gave up
leg curl 80x8,x8, 90x8
calf raise 110x12,10,x8
ab mach 35x8,x8,x8

Shane
03-29-2005, 07:45 PM
Hey Sebi, glad to have you back man. :)

Franco
03-30-2005, 11:34 AM
Glad to see you posting again.

How was your time in Japan?

Sebi
03-30-2005, 12:09 PM
Thanks, Shane this time I'm planning to stay alittle longer.

FAngel, thanks for your question. It was great in Japan but didn't see any ways to develop my skills. Anyway it was in Japan where I took weight training seriously and I still love it. Especially with its results on my body.

As for today, it was one of the greatest workouts, I'm full of energy.

Wed 3/30
Back
bb row 120x7, 100x8,x6
cable row 110x8,x7,x6 // damn! 110 is the max on this mach
mach pulldown 100x7, 95x6, 85x7 // wow, first set slightly over body weight
rev grip cable pulldown 90x7, 85x7, 80x8
lower back (resistance by partner) x8,x8,x8

Franco
03-30-2005, 01:48 PM
Glad you enjoyed Japan:). I've always wanted to visit the country, but as of yet have not had the oppurtunity.

The mentality and the way they do business fascinates me immensely, and as of late I've been researching the customs etc quite a bit. I'd also like to try and learn the language as well:)

Sebi
03-30-2005, 03:40 PM
Indeed it's a fascinating country with totally different customs and habits. It's worth a year or two. Actually I'm running a site on foreign languages and there is a Japanese section as well. Give it a try.
www.flast.org

Sebi
04-01-2005, 09:29 AM
Once again a great workout.

Fri 4/1
Chest
bench press 100x6f1, 90x5f1, 80x5f1 // f means forced
db incline bench press 32.5x6f1, 30x6, 26x5
cable cross 50x8, 45x7, 40x7
cab pullover 70x8, 65x8,x8

Sebi
04-02-2005, 01:02 PM
Getting even better.

Sat 4/2

Delts, arms

upright row 70x8, 75x8,x6
db press 32.5x7f1, 30x5f1, 26x4
db bent over lat raise 24x8,x8,x8
skull crusher 45x8,x7,x6
dip x8,x6
bench dip 20x8,x8
hammer curl 24x7,x5
concentrated curl 20x6
cab curl 80x6

rookiebldr
04-02-2005, 01:11 PM
I missed the fact that you're no longer in Japan. How's Hungary?

Sebi
04-04-2005, 01:54 PM
Really nice, thanks. Now I'm not living in the capital, so it's quite quiet. I have a job as a translator and interpreter at a Japanese company.

Mon 4/4
Legs 1

Squat 160x6, 140x8,x8
Leg press 310x10, 280x8,x8
Situp x10,x10,x8

Shoulders are killing me, I'm afraid of chest day on Thu.

Sebi
04-05-2005, 12:05 PM
Tue 4/5
Legs 2

Deadlift 100x8, 120x8,x8
Single leg curl 70x8,x6
Calf raise 110x12,x10,x8

Sebi
04-07-2005, 02:53 PM
CUTTING START

Thu 4/7
Chest

bench press 70x12,x10, 60x10, 50x12,x10
db incl bench press 20x12,x10, 18x10, 15x11, 14x12
cable cross 30x12,x12,x12, 25x12,x12
crunch (5 sec breaks) 6,6,6,6,6
leg raise 12,12,12

Sebi
04-08-2005, 01:56 PM
Fri 4/8
Back

bb row 70x12,x12,x10, 60x10, 50x12
cable row 60x12,x12,x12, 50x12,x12
mach pulldown 50x16, 60x12,x12, 50x12,x12
rev grip cable pulldown 50x20, 60x12,x12,x12,x12

Sebi
04-09-2005, 07:53 AM
Sat 4/9
Legs 1
squat 50x18, 70x14, 80x12,x12,x12
leg press 130x20 //terrible headache, longer break// 130x12,x12
sldl 70x12

Today's workout wasn't so good, maybe next time I can concentrate better.

Sebi
04-12-2005, 01:17 PM
Tue 4/12

Delts, arms
upright row 50x12,x12, 40x12,x12, 30x12
db press 20x12,x10, 18x10, 15x10,x10
skull crusher 30x16,x12,x12, 20x20,x16
bench dip 20,12,12,12
cab curl 50x16, 55x12, 50x12, 40x12

Sebi
04-13-2005, 01:01 PM
wed 4/13

legs 2

sldl 70x16,x16,x16,x16,x16
single leg curl 45x16,x16,x12
calf raise 100x16,x12,x12, 70x12,x12
crunch x16,x12,x12,x12,x12

Sebi
04-14-2005, 12:37 PM
Cutting 2nd week
Everything looks just fine, I have noticed some decrease in my bodyfat, in the morning I weighted 95.5 kg.

Thu 4/14
Chest
bp 70x12,x10f2,x10, 60x10f2,x10f2
incl db bp 20x12,x10f2, 18x10,x10, 15x10
cable cross 35x12,x12,x12, 30x12, 25x12

rookiebldr
04-14-2005, 02:42 PM
Progress pics?

Sebi
04-14-2005, 03:47 PM
Progress pics?
In progress.

Soon.

Sebi
04-20-2005, 12:28 PM
Wed 4/20

back
bb row 60x22, 80x12,x12, 60x12,x12
cable row 80x14, 85x10, 75x12,x10, 70x12
mach pulldown 65x12,x12,x10, 60x12,x12
cab rev grip pulldown 60x12,x12,x12,x12,x12

Sebi
04-20-2005, 12:56 PM
And here is the promised progress pic. Taken today.

getfit
04-20-2005, 12:57 PM
you look great sebi! abs are impressive good job! :)

Sebi
04-24-2005, 07:32 AM
Thanks getfit, I just strated cutting so abs should be in better shape.

Sun 4/24
delts, arms
upright row 40x14, 14, 12, 12, 10
db press 22x14, 12, 20x9, 18x8, 14x9
scull crusher 30x12, 24x12, 12, 9, 8
bench dip x16,14,12,12,12
hammer curl 16x15, 10, 10, 14x8, 10x12

Sebi
06-17-2005, 01:16 PM
6/16 thuesday chest
bp 90x5, 80x5, 70x5
incl db bp 22x8, x6, 19x6
cable cross 45x6, 40x6, 35x6
cross over 28x6, x6

Sebi
06-17-2005, 01:20 PM
6/17 friday back
bb row 80x14, 90x8, x7
cable row 100x6f2, 85x8, 75x9
cab pulldown 90x7, 80x7, 70x8
cab rev grip pulldown 80x8, x7, 65x8

Sebi
06-19-2005, 07:58 AM
6/19 sunday arms, delts
ur row 60x8, 60x8, 55x7f1
db press 28x8, 28x6f2, 22x6f2
db bent-over lateral raise 20x8, 20x8, 20x8
skull 35x8, 35x8, 35x6f2
bench dip bw x10, x10, x10
hammer curl 20x10, 20x7, 20x4

KevinStarke
06-19-2005, 09:57 AM
Great sessions man, im half hungarian myself. Just thought i'd throw that in haha

Sebi
06-20-2005, 12:01 PM
Cool, KS.

6/20 mon legs
squat wu 80x8, 120x8, 120x8, 120x8
leg press 180+x8, 180+x8
single leg curl 60x8, 60x8, 60x8
calf raise 100x10, 100x10, 100+x8,

Sebi
06-23-2005, 01:19 PM
6/23 thu chest
bp 80x8, 80x6f2, 70x6f2
decl bp 60x7f1, 60x6f2, 60x6f2
incl db bp 28x4f2, 22x6f2, 22x5f3
cab cross 40x8, 35x8, 30x8
cab cross over 60x8, 65x8, 70x6

getfit
06-23-2005, 01:32 PM
nice to see you post again Sebi strong sessions as always! :)

Sebi
06-23-2005, 02:52 PM
Thanks getfit,
I didn't neglect my journal, the sad fact is that I have been away from the gym for nearly two months. Anyway I'm trying to catch up now, so the numbers will eventually improve.

KevinStarke
06-23-2005, 02:59 PM
nice chest session man, nice to see your lifting again

Sebi
06-24-2005, 01:03 PM
Thanks Kevin, I wish I could do 100 bp again. Soon.

6/24 fri back
bo row 60x8, 100x8, 90x8
cab row 100x8, 90x7, 80x7
mach pulldown 85x6, 75x8, 75x7
cab pulldown 80x8, 80x7f1, 75x8
rev grip pulldown 70x10, 75x8, 75x8
back ext fx10, x8 x8

Sebi
06-29-2005, 04:23 PM
Because of back pain I skipped legs.
6/29 wed chest
bp 90x7f1, 90x3f3, 80x4f4
decl bp 60x4f2, 60x6f2, 60x6f2
incl db bp 28x6f2, 24x5f2, 22x5f3
cab cross 45x7, 40x7, 40x8
pull over 32x8

Sebi
06-30-2005, 02:34 PM
6/30 thu back
bb row 110x8, 110x5, 80x8
cab row 100x8, 95x6f2, 90x8
mach pulldown 80x8, 80x8, 80x8
cab pulldown 80x8, 80x8, 80x8
cab rev grip pulldown 80x8, 80x8, 80x8
back ext x2, x2

getfit
06-30-2005, 02:59 PM
things are looking good in here! how did you hurt your back?

fixationdarknes
06-30-2005, 03:58 PM
Looking great and great sessions too. I'm interested to see your progress working your way back up and over!

Sebi
07-03-2005, 10:44 AM
Thanks, guys. Sometimes my lower back hurts for a couple of days and then it goes away. I hardly can get up from bed when it hits me. I guess I have to be careful and use a belt.

7/3 sun delts arms
bb ur row 60x8, 60x8, 60x6f2
db press 28x8, 28x6f2, 22x6,
db lat raise 22x8, 22x8, 22x8
skull 40x8, 50x5, 35x8
dip x6, x4
bench dip x10, x10, x8
hammer curl 22x8, 22x5, 22x5
cab curl 80x6 d 70x2 d 50x2, 50x6

fixationdarknes
07-03-2005, 10:53 AM
Nice presses. :strong: But my back has never been in pain because of deadlifts. Are you sure your form is good?

Sebi
07-03-2005, 12:47 PM
It's not because of DLs, I have no idea what the reason of it is. Form should be OK though, I have been training for six years now and I try to do it very carefully.

getfit
07-03-2005, 02:38 PM
sometimes with all the heavy compounds we do, can put a little strain on the back

rest it up and you'll be all good :)

Sebi
07-04-2005, 03:10 PM
Thanks getfit. I did legs but I didn't have any problems today.

7/4 mon legs
squat 140x6, 120x8, 130x7
leg press ~200x8, ~300x8, ~250x8
leg curl 60x8, 60x8, 60x8
calf raise 100x8, 100x8, 100x8

Sebi
07-05-2005, 01:26 PM
7/5 tue chest
bp 90x5
db bp 37x5, 35x4, 32x4
incl db bp 30x5, 28x5, 24x5
db bp 22x6
mach fly 45x8, 50x8, 50x10, 50x10
dip x6, x4

getfit
07-05-2005, 02:06 PM
out of curiousity Sebi do you do cardio?

Sebi
07-05-2005, 04:49 PM
No, but I'm thinking about it. Can you recommend something?

getfit
07-05-2005, 05:08 PM
you try the stairmaster,treadmill(incline walking) ,elliptical, biking,just browze around your gym and see what they have i'm sure they have the ones i've mentioned!

Sebi
07-07-2005, 12:37 PM
Thanks getfit,
I think I'll try something of the kind next week.
7/7 thu back
bb row 100x8, 100x8, 100x6
cab row 100x8, 100x6, 100x6
mach pulldown 90x8, 90x7, 90x8
cab pulldown / rev grip pulldown 90x8, 90x7, 90x7, 80x7, 80x7
back ext x12

ericg
07-07-2005, 01:18 PM
**** man i didnt notice that you were back again. Nice to see you posting again. Still drinking a lot of milk? Pic a few months back is looking awesome. Nice work!!

Sebi
07-10-2005, 12:33 PM
Eric, thanks. I still drink a lot of milk, I just bought 120 liters.

7/10 sun shoulders, arms
upright row 70x8, 70x8, 70x6
bb press 28x8, 28x7, 28x5
lat raise 22x6, 22x8, 22x6
skull 40x8, 40x6, 30x10
bench dip x12, x12, x12
hammer curl 22x8, 22x8, 22x5
cab curl 80x6 d 60x2

Neck
07-10-2005, 12:58 PM
Hi Seba, nice journal looks like you are pushing some good weight around. What does your daily diet consist of?

Sebi
07-11-2005, 12:12 PM
Hi Neck,
I usually have rice and meat with vegetables.

7/11 mon legs 1
squat 140x6, 120x8, 120x6
leg press 250x8, 250x8, 250x6

short but intense

Sebi
07-12-2005, 12:54 PM
7/12 tue legs 2 abs
sldl 90x8, 100x8, 100x8, 100x6
single leg curl 80x8, 80x8
calf raise 100x12, 100x12, 100x12
leg raise x12, x12, x12

Sebi
07-15-2005, 02:48 PM
7/14 thu chest
bp 100x1, 90x5, 80x6
decl bp 90x6, 90x6
incl db bp 28x7, 28x5, 24x7
dip x8
cab cross 45x6, 45x6, 45x6

getfit
07-15-2005, 02:57 PM
Sebi did you manage do get any cardio in? :)

Sebi
07-15-2005, 03:05 PM
7/15 fri back
bb row 100x8, 100x7, 100x6
cab row 100x8, 100x6, 90x6
chin x6
mach pulldown 100x6, 90x6, 90x6
cab pulldown 100x6, 90x6
rev grip cab pulldown 90x6, 90x6

Sebi
07-15-2005, 03:06 PM
Not yet, getfit. On Sunday perhaps.

Sebi
07-16-2005, 12:31 PM
7/16 sat shoulders arms
ur row 80x5, 60x8, 60x6
db press 28x8, 28x5, 24x5
db lat raise 22x8, 22x8
skull 40x8, 40x6, 40x4
rev grip cable pdown 65x8, 75x5, 65x6
ez bb curl 40x8, 40x8

Sebi
07-18-2005, 02:04 PM
Actually there was no cardio, but went swimming on Saturday.

7/17 mon legs 1
squat 140x8, 140x4, 100x8
leg press 240x8, 240x8, 240x8

I don't know why but I always get a near headache during these quad sessions. :(

getfit
07-18-2005, 02:27 PM
doing legs puts alot of pressure on you! looking good Sebi!

Sebi
07-21-2005, 01:34 PM
Thanks getfit. that's one of the reasons I have split legs. One day for quads only.

7/19 tue legs 2
sldl 100x8, 100x6, 100x5
sing leg curl 65x8, 65x8, 65x8
calf raise 100x12
donkey 100x8, 100x8
calf raise 100x8

7/21 thu chest
bench press 100x3f1, 90x5f1, 90x5
decl bp 80x8, 80x4, 70x5
inc db bp 30x5, 24x6, 24x5
db fly 20x4, 18x4
cab cross 45x5, 40x5
dip x8

Sebi
07-23-2005, 01:47 PM
7/23 sat back
bb row 100x8, 100x6, 100x4
cab row 110x8, 100x8, 90x8
mach pulldown 90x8, 90x6, 80x7
cab pulldown 90x8
rev grip cab pulldown 90x8, 90x7, 90x6

Sebi
07-24-2005, 12:25 PM
7/24 sun shoulders arms
ur row 70x8, 70x6, 60x8
db press 28x8, 24x6, 24x5
db lat raise 22x8, 22x5
skull 40x8, 40x6, 40x4
bench dip x8, x10
ez curl 40x8, 40x6, 40x5
--tri, bi finish cable till failure

Sebi
07-26-2005, 01:19 PM
7/26 tue legs 1
squat 140x6, 140x4, 100x8
leg press 240x10, 240x10, 240x8

Sebi
07-27-2005, 02:06 PM
7/27 wed legs 2
sldl 120x8, 110x6, 100x4 // I'll need straps I guess
single leg curl 65x8, 65x8
rev leg curl x8
calf raise 100x12, 100x12, 100x12, 100x10

ericg
07-27-2005, 02:16 PM
Do you use chalk?

Sebi
07-27-2005, 02:21 PM
No, and don't think it would be allowed.

getfit
07-27-2005, 02:27 PM
nice work Sebi!

ericg
07-27-2005, 02:36 PM
If its not allowed they make a product called "eco ball" and from what i hear it works just as good.

There have been some threads here at WBB, so im sure some people have reviewed it.

Here is a link to the product:
http://www.rei.com/product/265293.htm

Sebi
07-28-2005, 02:20 PM
Thanks, Getfit, Eric, I'll check it out.

7/28 thu chest
bench press 100x4 // personal record, 80x6, 70x6
dec bp 70x8, 70x6, 60x6
inc db bp 24x6, 24x4f1
db fly 20x6, 20x5
cab cross 45x6, 40x6, 35x4, 35x4

Sebi
07-30-2005, 08:47 AM
7/30 sat back
bb row 120x4, 100x5, 100x5
cab row 110x8, 110x6, 110x5
mach pulldown 100x7, 90x8, 90x8
cab pulldown 90x7
rev grip cab pulldown 90x7, 90x7

Franco
07-30-2005, 10:34 AM
Happy Birthday!

getfit
07-30-2005, 10:50 AM
happy birthday hope you enjoy!!

Hockey66
07-30-2005, 12:17 PM
Happy Birthday!

Sebi
07-31-2005, 12:45 PM
Thank you guys, it's really nice of you.

7/31 delts arms
bb upright row 70x8 // personal record, 70x6, 60x6
db press 28x8, 28x6, 28x4f2
db lat raise 22x8, 22x8
skull 50x6f2 // personal record 50x4f2, 50x2f6, 30x7f3
bench dip x10, x10
hammer curl 22x8, 22x6, 22x5
cab curl 80x6 d 60x2

Sebi
08-01-2005, 01:01 PM
8/1 mon legs 1
squat 140x6, 120x8, 120x8
leg press 280x8, 280x8, 280x6

Sebi
08-03-2005, 02:16 PM
8/3 wed legs 2
sldl 140x4, 120x6, 100x6, 100x5
single leg curl 60x8, 70x8, 70x6
calf raise 110x14, 120x12, 120x10, 120x10
some abs

Sebi
08-04-2005, 01:51 PM
8/4 thu chest
bp 100x5f1, 80x5, 70x6
dec bp 70x6, 60x6, 60x6
inc db bp 30x4, 28x5, 28x4
db fly 20x5, 18x5
dip x5
cab cross 45x5, 40x5, 35x5, 30x5

getfit
08-04-2005, 01:55 PM
those sldl's are might strong sebi well done!

Sebi
08-05-2005, 03:34 PM
Thanks, it was only 4x though.
8/5 fri back
bb row 120x4, 100x6, 100x5
cab row 110x8, 110x6, 100x8
mach pulldown 100x7, 100x5, 90x6
cab pulldown 90x5, 90x5
rev grip cab pulldown 90x6, 90x5, 90x5f1

MixmasterNash
08-05-2005, 05:54 PM
If its not allowed they make a product called "eco ball" and from what i hear it works just as good.

There have been some threads here at WBB, so im sure some people have reviewed it.

Here is a link to the product:
http://www.rei.com/product/265293.htm

:thumbup:

Used it many times. It's great!

Sebi
08-07-2005, 12:09 PM
I guess I'll have to order it through the internet.

8/7 sun arms delts
bb ur row 70x8, 70x6, 60x6
db press 28x8, 28x6, 28x5
db bo lat raise 22x8, 22x8, 22x8
skull 40x8, 40x6, 40xf5
bench dip x12, x10, x10
ez curl 40x8, 40x6, 30x7

Sebi
08-09-2005, 03:04 PM
8/9 tue legs 1
squat 140x6 //personal record, 140x5, 140x4
leg press 300x8, 300x6, 300x8

Sebi
08-10-2005, 04:32 PM
8/10 wed legs 2
sldl 120x8, 120x8, 120x6
single leg curl 70x8, 70x8, 70x8
mach donkey calf raise 100x14, 100x12, 100x10
mach calf raise 100x10, 100x8

Sebi
08-13-2005, 04:48 AM
8/12 fri chest
bp 100x4f1, 80x7f1, 80x5f1
dec bp 80x7, 80x6, 80x5
inc db bp 28x6, 24x6, 24x5
db fly 18x6, 18x6, 18x4
dip x8
cab cross 45x5, 35x7

Sebi
08-13-2005, 02:03 PM
8/13 sat back
bb row 120x7, 120x5, 100x8
cab row 110x8, 100x6, 100x6
mach pulldown 100x7, 100x6, 90x7
cab pulldown 90x8
re grip chin x6, x6

Sebi
08-14-2005, 09:20 AM
8/14 sun delts arms
ur row 70x8, 70x4f1, 60x5f1
db press 28x8, 28x5f2, 28x5f1
db bo lat raise 22x8, 22x9, 22x8
skull 40x9, 40x5f1, 40x4
dip x4
rev grip cab pushdown 60x8, 60x6, 60x5
can pushdown 30x8
ez curl 40x8, 40x5, 40x4
cab sing arm curl 30x6

Sebi
08-16-2005, 01:23 PM
8/16 tue legs
squat 140x7 //personal record, 140x4, 120x5
leg press 300x10 //personal record, 300x8, 300x8

harv
08-16-2005, 01:24 PM
2 PR's?? Great job man!

getfit
08-16-2005, 01:38 PM
i agree with harv well done sebi!

Sebi
08-17-2005, 02:14 PM
Thanks, I'm trying.

8/17 wed legs 2
sldl 100x8, 100x6, 100x6
single leg curl 75x8, 75x8, 75x8
mach donkey calf raise 100x14, 100x10, 100x10, 100x10
some abs

Sebi
08-18-2005, 02:25 PM
8/18 thu chest
bp 100x5, 80x8, 80x5
dec bp 80x8, 80x6, 80x6
inc db bp 30x5, 24x6, 24x5
inc fly 18x8, 18x6
mach fly 60x8, 65x8, 65x8
pullover 35x10

Sebi
08-23-2005, 02:14 PM
8/23 tue back
bb row 110x6, 110x6, 110x6
cab row 110x7, 110x5, 100x5
mach pulldown 100x6, 90x6, 90x6
cab pulldown 90x8, 90x6
rev grip cab pulldown 90x6, 80x6, 80x7

harv
08-23-2005, 02:16 PM
Nice rowing sebi

Sebi
08-25-2005, 03:26 PM
Thanks harv.

8/25 thu arms delts
ur row 70x8, 70x6, 60x6
mil press 50x6, 50x6, 50x5
db lat raise 22x8, 22x8
db front raise 18x5, 15x5, 15x5
skull 40x8, 40x8 // PR, 40x4
dip x5
rev grip cab pushdown 30x6, 30x6
cab pushdown 30x8, 30x6
bb curl 40x8, 40x6, 40x5
cab sing arm curl 35x6

Sebi
08-26-2005, 02:16 PM
8/26 fri legs1
leg ext 40x8, 50x8, 55x8, 60x8, 60x8
squat 120x6, 120x6, 120x6

New construction: I felt I needed to exhaust my quads first before doing squats. Seems to work quite well.

Sebi
08-27-2005, 12:40 PM
8/27 sat legs2
sldl 120x8, 120x8, 120x8 //PR
seated leg curl 80x6, 80x5, 650x8
mach donkey calf raise 100x16 //PR, 100x12, 100x12, 100x12
some abs

getfit
08-27-2005, 01:59 PM
your sldl's are mighty strong sebi well done!

Sebi
08-29-2005, 01:59 PM
Thanks, I was surprized myself.

8/29 mon chest
bp 100x6 //PR, 90x6, 80x6
dec bp 70x8, 70x8, 80x7f1
db inc bp 30x6
db fly 24x4, 19x4, 15x6
dip x8
cab cross 45x8, 40x5, 35x6, 30x4
some abs

Sebi
08-30-2005, 12:09 PM
8/30 tue back
bb row 100x8, 100x8, 100x8, 100x6
cab row 110x8, 100x5, 90x5
mach pulldown 100x8, 100x6
cab pulldown 90x7
rev grip cab pulldown 90x8, 90x7, 90x7
some abs

Sebi
09-19-2005, 02:13 PM
I was on vacation so I couldn't log a whole cycle.

9/19 mon delts arms
ur 70x8, 60x8, 60x6
db press 28x8, 28x6, 28x4
seated bent over lat raise 24x8, 24x8, 24x8
skull 40x8, 40x8, 40x6
rev grip cab pushdown 35x8, 30x8
dip x5, x4
ez curl 40x8, 40x8, 40x4
cabl bi 35x6, 35x6

getfit
09-19-2005, 03:20 PM
nice to see you back sebi! well done on the session!

Sebi
09-20-2005, 02:41 PM
Thanks Getfit.

9/20 tue legs 2
sldl 120x8, 120x8, 120x8, 120x4
leg curl 75x8, 75x8, 75x6
mach calf raise 100x14, 100x12, 100x10, 100x8

Sebi
09-21-2005, 02:25 PM
9/21 wed chest
bp 100x5f1, 90x4, 80x6
dec bp 80x5f1, 70x6, /longer break/ 70x10
inc db bp 32,5x5, 28x4, 24x5
mach fly 45x8, 50x8
mach straight arm fly (?) 90x5, 80x6, 80x5

Sebi
09-25-2005, 11:46 AM
9/25 sun back
bb row 120x4, 100x8, 100x6
cab row 110x7, 100x6, 90x7
mach pulldown 90x8, 90x8, 90x8
rev grip cab pulldown 90x8, 90x6, 80x8

Sebi
09-26-2005, 02:41 PM
9/26 mon legs1
leg ext 50x8, 50x8, 50x8, 55x8
leg press 300x10, 300x8

Sebi
10-01-2005, 12:42 PM
10/1 sat legs 2
sldl 120x8, 120x8, 100x8, 100x8
leg curl 45x10, 60x8, 60x8
mach donkey 100x14, 100x12, 100x10

Sebi
10-02-2005, 11:28 AM
10/2 sun chest
bp 100x5f1, 90x5f1, 80x5f1
decl bp 80x5f1, 80x5f1, 80x4f2
mach fly 60x8, 50x6, 50x6
cab fly 45x5, 40x5, 35x5, 30x5

Sebi
10-03-2005, 01:14 PM
10/3 mon back
bb row 120x8 // PR, 120x6, 120x5
cab row 110x8, 110x5, 100x6
mach pulldown 95x8, 95x7, 90x8
rev grip pulldown 90x8, 90x7, 90x6

getfit
10-03-2005, 01:17 PM
excellent work sebi, your sldl's are strong as ever.

Sebi
10-03-2005, 02:16 PM
Thanks, Getfit.

Here is a pic taken today.

getfit
10-03-2005, 02:18 PM
excellent sebi, upper body looks great keep up the incredible work :)