[yordi]

last night i had a bright moment during my sleep. so i wrote it down, and this is what became of it. my new training schedule.

gonna start out with back/biceps today

i will post the exercises and aproximate reps, weights i'll add later.

back
Deadlifts
2 sets 10-15 reps warming up,
3 sets 6-8 worksets

Seated Reverse Close Grip Cable Pull-Downs
3 sets 10-12 worksets

Seated Front Cable Pull-Downs - Wide Grip
3 sets 10-12 reps worksets.

Seated machine Low-Rows
1 set 15 reps warming up,
2 sets 10 reps workset
1 set 8,8,8 reps drop set.

Seated Machine Rows
3 sets 10-12 reps worksets

Biceps

Barbell curl (EZ bar)
3 sets 8-10 reps
Curl the bar up bring your elbows to the front, and curl through till your forehead.

One-arm Scott curl
3 sets 10-12 reps Heavy
1 set pumping

Incline dumbell curl
3 sets 8-10 reps
Bench almost straight up, legs to the read, face against the bench, bring the dumbbells up till face hight.

Hammer curl
4 sets 6-8 reps zwaar

i will post the rest of my training schedule as the trainings come along. next week i won't be able to train till tuesday. so i have 3 days of rest, because i have to work at some big party, called pinkpop. working in security sucks sometimes :p

results, weights, and feeling/comment about the training will come this afternoon.

[Johnny Bravo]

Looking forward to see this log :)

[fallen]

cool man glad to see more logs popping up

[yordi]

back
Deadlifts
warming up:
1. empty bar (20 kg)
2. 60 kg
Worksets:
1. 100 kg 10 reps
2. 140 kg 10 reps
3. 165 kg 8 reps

Seated Reverse Close Grip Cable Pull-Downs
1. 85 kg 10 reps
2. 95 kg 8 reps
3. 110 kg 7 reps

Seated Front Cable Pull-Downs - Wide Grip
1. 95 kg 10 reps
2. 105 kg 9 reps
3. 115 kg 9 reps

Seated machine Low-Rows
warming up:
1. 55 kg 24 reps
worksets:
1. 90 kg
2. 105 kg
Drop set:
90 kg 8 reps
80 kg 8 reps
65 kg 8 reps

Single Arm Seated Machine Rows
1. 95 kg 8 reps
2. 110 kg 8 reps
3. 120 kg 5 reps



Biceps

Barbell curl (EZ bar)
warmup:
1. empty bar (15 kg)
2. 35 kg

1. 45 kg 12 reps
2. 57,5 kg 10 reps
3. 62,5 kg 9 reps

One-arm Scott curl
1. 17,5 kg dumbbell 14 reps
2. 20 kg dumbbell 10 reps
pumping set:
1. 12,5 kg dumbbell 19 reps

Incline dumbell curl
1. 12,5 kg dumbbells 10 reps
2. 15 kg dumbbells 8 reps
3. 17,5 kg dumbbelss 5 reps

Hammer curl
1. 20 kg dumbbells 10 reps
2. 25 kg dumbbells 9 reps
3. 27,5 kg dumbbells 9 reps
4. 30 kg dumbbells 7 reps


it went pretty good, didn't get a really good pump in my back, though deadlifting didn't felt superb, so i didn't peak on it, as i was thinking about. biceps i had a huge pump in. i'm going to rearrange back training a bit, perhaps through deadlifts out for now, and put hyperextension in. Seated machine rows wasn't feeling good in my lower back also, but this could also be from deadlifting. i'll think it all over, and post my new scheme when i have it finished.

Today is rest, i have to work and all, so tomorrow afternoon i'll train schoulders/triceps.

if anyone has any tips for back training, feel free to help out :)

[Johnny Bravo]

What about doing bent over barbell rows instead of one of those pulldown exercises? :)

[yordi]

Today was schoulders, triceps day.

went awesome. great pup in schoulders, and triceps felt like they were gonna blow if i did 1 rep more so overall, the training was good.

here are the results:

Schoulders

Dumbbell side laterals
warmup
1. 20 reps 7,5kg dumbbells
2. 20 reps 10 kg dumbbells
workset
1. 8,8,8 reps dropset. 17,5 kg-15kg-10kg dumbbells

Rear Schoulder machine
1. 10 reps 95 kg
2. 11 reps 105 kg
3. 9 reps 120 kg

Cable Crossovers (rear schoulders)
1. 12 reps 15 kg (on each side)
2. 10 reps 20 kg (on each side)
3. 10 reps 25 kg (on each side)

Dumbbell Press & EZ Barbell Front Lateral Raise (superset)
1. 10 reps 27,5 kg dumbbells / 10 reps 35 kg
2. 10 reps 30 kg dumbbells / 10 reps 40 kg
3. 10 reps 27,5 kg dumbbells / 10 reps 35 kg

Schoulder Machine Press
1. 10 reps 50 kg
2. 10 reps 60 kg
3. 10 reps 50 kg (Dropset)


Triceps

Triceps Cable Pushdown (with Upsidedown "V" Bar)
warmup
1. 20 reps 20 kg
worksets
1. 12 reps 35 kg
2. 12 reps 40 kg

Seated 2-arm dumbbell extention Superset with Dumbbell Skullcrushes
1. 14 reps 27,5 kg / 10 reps 17,5 kg dumbbells
2. 12 reps 32,5 kg / 10 reps 15 kg dumbbells
3. 12 reps 35 kg / 8 reps 12,5 kg dumbbells

Seated Machine Triceps Dips
1. 10 reps 85 kg
2. 9 reps 95 kg
3. 7 reps 105 kg

Lying Abdominal crunches (it's a device where you use both arms and legs, so complete abs)
warmup:
1. 20 reps 55 kg
Workset:
1. 14 reps 70 kg
2. 12 reps 75 kg


it was a great workout, though my right elbow was a little sore with the last 2 sets of seated machine triceps dips. but that's nothing to worry about.

since i have to work sat/sun/mon from 6 am till 8 pm, there won't be any workout till tuesday. some rest will probably do my joints and lower back good. so till tuesday there'll be a shitload of eating going on :)


@Johnny bravo,

i'll fix up my back routine somewhere this weekend, and will put in bent over barbell rows. thnx for the tip.