Week 19
Bodyweight: 74 kg
Monday - Legs / Calfs: Started Max-OT today, and it was pretty nice, my legs feels big and strong allready, hehe.
Squats:
*Warmup*
10x40kg - 8x60kg -3x70kg -1x85kg
*OT*
4x90kg (not fully 90 degrees) - 4x85kg (not fully 90 degrees) - 4x80kg This one was about 90 degrees
Leg Press:
6x 160kg - 6x150kg (tried a bit deeper) - 6x160kg
Stiff Leg Deadlift:
6x80kg - 6x100kg
Standing Machine Calf Raises:
for some reason I started getting cramps when doing those, so I had to stretch and yell at my self inside my head to not quit because of it. So in the end I managed to do the calf rasies on the machine without hurting.
*Warmup*
12x30kg - 8x50kg - 3x80kg - 1x90kg
*OT*
8x100kg - 8x110kg - 8x120kg
Seated Calf Raises:
8x120kg - 8x120kg
Tuesday - Chest / Forearms: Dident feel I went all out today, but I was ok with the results, first time I've tried dips, I am pretty sure that I did not use the correct technique, since it hurted my shoulders a bit.
Incline Bench Press:
*Warmup*
12x30kg - 8x37kg - 3x50kg - 1x55kg
*OT*
6x57kg - 6x57kg - 5x57kg
Flat Bench Press:
4x60kg - 5x57kg - 5x57kg
Dips:
5xBW
Barbell Wrist Curls:
Way too light.
8x20kg - 8x25kg
Dumbbell Wrist Cruls:
8x38kg - 8x40kg
Wednesday - Back / Traps:
Barbell Rows:
*Warmup*
12x20kg - 10x20kg - 8x30kg - 4x40kg - 1x50kg
*OT*
6x55kg - 5x60kg
"V"-bar Pull-Downs:
6x40kg - 6x50kg
Pull-ups:
5xbw - 5xbw
Seated Cable Rows:
6x60kg
Deadlifts:
5x110kg - 6x110kg
Barbell Shrugs:
6x70kg
Thursday - Shoulders / Triceps:
Seated Dumbell Press:
*Warmup*
12x12kg - 10x12kg -8x14kg - 4x16kg - 1x20kg
*OT*
5x24kg - 5x24kg - 3x24kg (failed, had one at 24 and one at 26, lol)
Military Barbell Press:
6x45kg - 5x47kg
Standing Side Lateral Dumbbell Raises:
6x10kg - 6x14kg
Lying Tricep Extensions:
*Warmup*
12x7,5kg -10x12,5kg - 8x17,5kg - 4x27,5kg - 1x30kg
*OT*
5x30kg - 4x30kg - 6x27,5kg (hurted my wrists a bit, was too heavy)
Cable Push-downs:
6x27,5kg - 6x27,5kg
One Arm Dumbbell Overhead Extensions:
5x12kg
Friday - Biceps / Abs:
Straight Bar Curls:
*Warmup*
12x10kg - 10x10kg - 8x15kg - 4x 20kg - 1x25kg
*OT*
6x30kg - 5x32,5kg
Hammer Curls:
6x14kg - 6x16kg
Curl Bar Curls:
6x27,5kg
Leg Raises:
15x5kg - 15x8kg
Cable Rope Crunches:
10x30kg - 10x30kg
Read More..
Bodyweight: 74 kg
Monday - Legs / Calfs: Started Max-OT today, and it was pretty nice, my legs feels big and strong allready, hehe.
Squats:
*Warmup*
10x40kg - 8x60kg -3x70kg -1x85kg
*OT*
4x90kg (not fully 90 degrees) - 4x85kg (not fully 90 degrees) - 4x80kg This one was about 90 degrees
Leg Press:
6x 160kg - 6x150kg (tried a bit deeper) - 6x160kg
Stiff Leg Deadlift:
6x80kg - 6x100kg
Standing Machine Calf Raises:
for some reason I started getting cramps when doing those, so I had to stretch and yell at my self inside my head to not quit because of it. So in the end I managed to do the calf rasies on the machine without hurting.
*Warmup*
12x30kg - 8x50kg - 3x80kg - 1x90kg
*OT*
8x100kg - 8x110kg - 8x120kg
Seated Calf Raises:
8x120kg - 8x120kg
Tuesday - Chest / Forearms: Dident feel I went all out today, but I was ok with the results, first time I've tried dips, I am pretty sure that I did not use the correct technique, since it hurted my shoulders a bit.
Incline Bench Press:
*Warmup*
12x30kg - 8x37kg - 3x50kg - 1x55kg
*OT*
6x57kg - 6x57kg - 5x57kg
Flat Bench Press:
4x60kg - 5x57kg - 5x57kg
Dips:
5xBW
Barbell Wrist Curls:
Way too light.
8x20kg - 8x25kg
Dumbbell Wrist Cruls:
8x38kg - 8x40kg
Wednesday - Back / Traps:
Barbell Rows:
*Warmup*
12x20kg - 10x20kg - 8x30kg - 4x40kg - 1x50kg
*OT*
6x55kg - 5x60kg
"V"-bar Pull-Downs:
6x40kg - 6x50kg
Pull-ups:
5xbw - 5xbw
Seated Cable Rows:
6x60kg
Deadlifts:
5x110kg - 6x110kg
Barbell Shrugs:
6x70kg
Thursday - Shoulders / Triceps:
Seated Dumbell Press:
*Warmup*
12x12kg - 10x12kg -8x14kg - 4x16kg - 1x20kg
*OT*
5x24kg - 5x24kg - 3x24kg (failed, had one at 24 and one at 26, lol)
Military Barbell Press:
6x45kg - 5x47kg
Standing Side Lateral Dumbbell Raises:
6x10kg - 6x14kg
Lying Tricep Extensions:
*Warmup*
12x7,5kg -10x12,5kg - 8x17,5kg - 4x27,5kg - 1x30kg
*OT*
5x30kg - 4x30kg - 6x27,5kg (hurted my wrists a bit, was too heavy)
Cable Push-downs:
6x27,5kg - 6x27,5kg
One Arm Dumbbell Overhead Extensions:
5x12kg
Friday - Biceps / Abs:
Straight Bar Curls:
*Warmup*
12x10kg - 10x10kg - 8x15kg - 4x 20kg - 1x25kg
*OT*
6x30kg - 5x32,5kg
Hammer Curls:
6x14kg - 6x16kg
Curl Bar Curls:
6x27,5kg
Leg Raises:
15x5kg - 15x8kg
Cable Rope Crunches:
10x30kg - 10x30kg
