[philosopher]

hello people,
i'm starting my log on monday but first some stats
my stats:
1.70 m
68 kg
7% bf
i'm training 2 years now and made some good progress.
last week i got sick and couldn't train at all, but after a week of rest i'm top motivated

day 1: back/bis/abdominals
day 2: quads/hams/calves
day 3: rest
day 4: chest/trs
day 5: schoulders/traps/abdominals

[pumpingiron]

Hello
7% bodyfat is very good! but 68kg is not very much. Your weight should be at least 80kg after 2 years. My estimate: You could make some great gains with a good nutrition plan. Eat, eat & eat some more.

[philosopher]

Originally Posted by pumpingiron

Hello
7% bodyfat is very good! but 68kg is not very much. You could make some great gains with a good nutrition plan. Eat, eat & eat some more.

i know. the only problem is i'm on the sports academy. so i sport every day and not only bb also things as long distance running :( . but this is my last year .

[pumpingiron]

That's why u have to eat like a horse! Lot's of weightgainer. I can see the problem, but it's still possible to make decent gains. Good luck

[philosopher]

back/bis/abs

w-up:
10 min rowing machine

back
deadlift 4 sets:
12* 60kg 10* 70kg 8* 80kg 6* 90kg
closegrip chin up 3 sets:
own bodyweight: 12* 12* 10*
dumbell row 4 sets:
12* 20kg 10* 24kg 8* 28kg 12-16* 16kg

bis:
dumbell curl 3 sets:
12* 12kg 10* 14kg 8* 15kg
cable curl 3 sets:
8* 30kg 10*25kg as much as i can with 15kg

abs:
cruches 4 sets:
25 times own bodyweight.
abdominal machine 3 sets:
15* 30kg 12* 35kg 10* 40kg

bis: 1 mass excersize 1 volume excersize. i think bis can easely be overtrained.

[philosopher]

quads/hams/calves

w-up
10 min on the bike.

quads:
leg extension 3 sets:
15* 30kg 12* 35kg 10* 40kg
front squads 4 sets:
12* 40kg 10* 45kg 8* 50kg 6* 55kg
leg press 4 sets:
12* 130kg 10* 140 kg 8* 150kg 15-20* 100kg

hams:
leg curl 4 sets:
12* 35kg 10* 40kg 8* 45kg 6* 50kg

calves:
standing calf raise 3 sets:
12* 50kg 10* 60kg 8* 70kg
sitting calf raise 3 sets:
25* 25kg 20* 30kg 15* 35kg

[Johnny Bravo]

I feel inspired to do front squats again :)

[philosopher]

Originally Posted by Johnny Bravo

I feel inspired to do front squats again :)

i like that excersize. 1 week i'll do normal squads the other week i'll do front squads.

[philosopher]

restday hmm nice. my calves feel pretty sore for some reason

[Freakzilla]

I hate when foreigners write there weights down in kilograms.

Kilograms piss me off.

Nice log anyways Philosopher.

Freak

[philosopher]

Originally Posted by Freakzilla

I hate when foreigners write there weights down in kilograms.

Kilograms piss me off.

Nice log anyways Philosopher.

Freak

thanQ freak.
in holland we only work with kilograms.

[Freakzilla]

You guys talk funny.

Freak

P.S. Are there hawt blonde chicks in Holland?

[philosopher]

Originally Posted by Freakzilla

You guys talk funny.

Freak

P.S. Are there hawt blonde chicks in Holland?

hell yeah bro. holland is the place 2 be. you can legally smook weed, buy alcohol and party with the girls all night long

[philosopher]

w-up:
10 mins treadmill

chest:
incline dumbell press 4 sets
incline dumbel flyes 3 sets
bench press 3 sets
peck deck 4 sets

tris:
small bench press 3 sets
rope puschdown 3 sets

[philosopher]

after 2 day's of rest. tomorrow i'll be back @ the gym. :)

[skywalker]

Time to get this Log back in action man!

[MaKaVeLi]

Just wondering if your anterior delts are sore when you do shoulders the day after you do chest?? Like I tried doing military presses or seated DB presses within 2 days of doing chest and it's like impossible for me

[philosopher]

Originally Posted by MaKaVeLi2005

Just wondering if your anterior delts are sore when you do shoulders the day after you do chest?? Like I tried doing military presses or seated DB presses within 2 days of doing chest and it's like impossible for me

yes they feel sore indeed. thats why i dont plan shoulders 1day after or before chest.

[philosopher]

didn't post in here for a long while. but i'll gonna update you guy's again.

atm i'm training 3 times a week because i'm very busy.



yesterday: back/tris

back:
bend over row: 12x45kg - 10x50kg - 8x55kg
lat pulldown: 12x40kg - 10x50kg - 10x60kg
rowing machine: 12x50kg - 10x60kg - 8x65kg

tris:
small bench press: 12x30kg - 10x35kg - 8x35kg
skull crushers: 12x8kg - 10x10kg - 8x12kg
tricep pushdown: 15x20kg - 12x25kg - 10x30kg

today is my rest day and tommorrow its legs/hams and calves time.

[TrueOutlaw]

good work bro

[Q80_MuscleHed]

Originally Posted by Freakzilla

I hate when foreigners write there weights down in kilograms.

Kilograms piss me off.

Nice log anyways Philosopher.

Freak

LoooL Freak .. u have to see my log .. i wrote the wieghts in Kilograms and pounds :)

[Q80_MuscleHed]

looking forward to see ur progress man .. nice log :) .. keep it the hardworking

[Rocky]

Glad to see you back in here!

[philosopher]

today i got quads/hams/calves planned

quads:
squad: 12x50kg - 10x60kg - 8x70kg - 8x70kg
leg press: 12x100kg - 10x110kg - 8-120kg
les extension: 15x30kg - 12x40kg - 10x50kg

hams:
lying leg raise: 12x30kg - 10x40kg - 8x50kg
stiff legged deadz: 12x40kg - 10x45kg - 8x40kg

calves:
sitting calf raise: 25x30kg - 20x40kg - 15x50kg
standing calf raise: 25x100kg - 20x110kg - 15x120kg

[Q80_MuscleHed]

nice one bro .. keep it up

[TrueOutlaw]

good work

[philosopher]

rest day for me today...

my hams are sore from yesterday's training, good sign tough.
i will update you guy's tommorrow

[philosopher]

today chest/bis:

chest:
incline dumbell press: 12x18 - 10x20 - 8x22
peck deck flyes: 12x30 - 10x40 - 8x50
bench press: 12x40 - 10x45 - 8x50

bis:
barbell curl: 12x10 - 10x15 - 8x17
concentration curl: 12x8 - 10x9 -8x10

[Rocky]

Nice one man! Congrats on mod stat by the way! :)

[TrueOutlaw]

good work man