The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member ant72bb's Avatar
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    Ant72's Training Log

    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
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

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  3. #2
    Wannabebig Member ant72bb's Avatar
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    24.08.2009, Chest Day

    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
    Last edited by ant72bb; 08-25-2009 at 07:40 AM.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  4. #3
    Wannabebig Member ant72bb's Avatar
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    25.08.2009, Legs day

    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.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  5. #4
    Wannabebig Member ant72bb's Avatar
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    26.08.2009, Arms day

    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.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  6. #5
    Wannabebig Member ant72bb's Avatar
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    27.08.2009, Swimming session

    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.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  7. #6
    Wannabebig Member ant72bb's Avatar
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    28.08.2009, Shoulders Day

    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!!
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  8. #7
    Wannabebig Member ant72bb's Avatar
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    29.08.2009, Back Day

    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.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  9. #8
    Wannabebig Member ant72bb's Avatar
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    31.08.2009, Chest Day

    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!
    Tonight inline hockey training session.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  10. #9
    Wannabebig Member ant72bb's Avatar
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    01.09.2009, Legs Day

    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.
    Last edited by ant72bb; 09-02-2009 at 03:48 AM.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  11. #10
    Wannabebig Member ant72bb's Avatar
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    02.09.2009, Arms Day

    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!
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  12. #11
    Wannabebig Member ant72bb's Avatar
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    03.09.2009, a bit rest

    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!
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  13. #12
    Wannabebig Member ant72bb's Avatar
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    04.09.2009, Shoulders Day

    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!
    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.
    Tonight I'm going to have the first ice hockey training session: I can hardly wait!
    Last edited by ant72bb; 09-04-2009 at 09:51 AM.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  14. #13
    Wannabebig Member ant72bb's Avatar
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    Summary of a great weekend

    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!
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  15. #14
    Wannabebig Member ant72bb's Avatar
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    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!
    Last edited by ant72bb; 09-07-2009 at 03:52 AM. Reason: 05.09.2009, Back Day
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  16. #15
    Wannabebig Member ant72bb's Avatar
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    07.09.2009, Chest Day

    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.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  17. #16
    Wannabebig Member ant72bb's Avatar
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    08.09.2009, Legs Day

    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.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  18. #17
    Wannabebig Member ant72bb's Avatar
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    09.09.2009, Arms Day

    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.
    Last edited by ant72bb; 09-09-2009 at 09:57 AM.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  19. #18
    Wannabebig Member ant72bb's Avatar
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    10.09.2009, Swimming Session

    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:
    ---
    Last edited by ant72bb; 09-10-2009 at 11:13 AM.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  20. #19
    Wannabebig Member ant72bb's Avatar
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    11.09.2009, Shoulders Day

    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)
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  21. #20
    Wannabebig Member ant72bb's Avatar
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    12.09.2009, Back Day

    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.
    Attached Images Attached Images
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  22. #21
    Wannabebig Member ant72bb's Avatar
    Join Date
    Aug 2005
    Location
    Switzerland
    Posts
    48

    14.09.2009, Chest Day

    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.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  23. #22
    Wannabebig Member ant72bb's Avatar
    Join Date
    Aug 2005
    Location
    Switzerland
    Posts
    48

    15.09.2009, Legs Day

    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!
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  24. #23
    Wannabebig Member ant72bb's Avatar
    Join Date
    Aug 2005
    Location
    Switzerland
    Posts
    48

    16.09.2009, Arms Day

    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!
    Last edited by ant72bb; 10-07-2009 at 03:55 AM.
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  25. #24
    Wannabebig Member ant72bb's Avatar
    Join Date
    Aug 2005
    Location
    Switzerland
    Posts
    48

    17.09.2009, Swimming session

    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!
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

  26. #25
    Wannabebig Member ant72bb's Avatar
    Join Date
    Aug 2005
    Location
    Switzerland
    Posts
    48

    18.09.2009, Shoulders Day

    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
    "Do or do not... there is no try!" - Jedi Master Yoda
    Ant72

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