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Thread: My BB Diary

  1. #1
    Senior Member Stefanogym's Avatar
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    My BB Diary

    i begin from 18-11-2002

    Shoulders and Arms


    Seated dumbell presses 66 + 66 pounds for 8 reps tempo 404 3 minutes of rest and then 5 reps with the same weight of the first set


    Seated bent laterals 10 reps with 39,6 pounds for arm 201 tempo
    2 minutes rest
    8 reps with 44 pounds for arm tempo 201


    Dumbel Shrugs with 66 + 66 pounds 12 reps





    Scap Jacks

    1 arm standing bumbel curl + 1 arm pulley pushdowns
    48.4 pounds(bic) + 66 pounds (tric)

    tempo 404 for both
    rest between set 90 sec
    reps 4+4 first set
    3+3 second set

    A1 inline hammer curl 4 reps* 44 pounds
    A2 triceps machine 6 reps 66 pounds 404

    B1 scott curl machine 6 reps 66 pounds tempo 301
    B2 triceps machine 8 reps 77 pounds tempo 301
    AGE: 37
    HEIGHT:5'8''
    WEIGHT: 164 lbs

    Deadlift 1@200 kg
    Squat 13@160 kg
    Front squat 1@125 kg
    Bench 1@115 kg
    chin up 1@bw+50 kg
    military press 1@77 kg

  2. #2
    Senior Member Stefanogym's Avatar
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    20-11-2002
    work for speed strength and absolute strenght
    in 10 minutes: 45 LEg presses 434 pounds 10 set* 3 accellerative reps
    in 5 minutes: 506 pounds * 1 rep
    550 pounds * 1 rep

    ipertrophy:
    in 15 minutes

    A1 Dumbell lunges 53+53 pounds tempo 404 3 set per 5 reps
    A2 Leg curls 66 pounds tempo 404 3 set per 5 reps


    C1 dumbell step up with 44+44 pounds 1 set per 12 reps
    C2 Barbel hack squat 80 pounds 1 set per 12 reps
    AGE: 37
    HEIGHT:5'8''
    WEIGHT: 164 lbs

    Deadlift 1@200 kg
    Squat 13@160 kg
    Front squat 1@125 kg
    Bench 1@115 kg
    chin up 1@bw+50 kg
    military press 1@77 kg

  3. #3
    Senior Member Stefanogym's Avatar
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    22-11-2002

    A1 bench press (10" rest pause) 242 pounds (3) 233 pounds (3) 220 pounds (2)
    A2 reverse grip lat machine pulldowns (10" rest pause) 200 pounds(5 reps) 187 pounds (3 reps)
    rec between the 2 rest pause sets= 3 minutes


    A1 bench press (10" rest pause) 242 pounds (4) 225 pounds (1) 220 pounds (2) 215 pounds (1)
    A2 reverse grip lat machine pulldowns (10" rest pause) 200 pounds(5 reps) 187 pounds (3 reps)
    rec between the 2 rest pause sets= 3 minutes


    Incline dumbell presses 77+77 pounds 6 reps tempo 301 rec 2 min
    Dumbel row 91 pounds 6 reps tempo 301
    AGE: 37
    HEIGHT:5'8''
    WEIGHT: 164 lbs

    Deadlift 1@200 kg
    Squat 13@160 kg
    Front squat 1@125 kg
    Bench 1@115 kg
    chin up 1@bw+50 kg
    military press 1@77 kg

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