[thug_life]

just starting to post my training log.

my training routine

mon:chest,tricep,calves
tue:quads,hamstrings
wed:shoulder,back,bicep
thu:chest,tricep,calves
fri:quads,hamstrings
sat:shoulder,back,bicep

reps:12-10,sets mostly 3-4 sets per exercise
fyrst 3 days:mostly powerlifting exercise, to build mass
last3 days:bodybuilding exercise to build seperation

im a competetive bodybuilder,bulking 80 kg and hope to bulk to 110 kg and start cutting in tha next summer

[thug_life]

bb bench press:12x40kg,12x50kg,10x60kg,7x70kg
bb incline press:12x25kg,12x30kg,10x40kg,10x50kg
decline bb press:12x30kg,12x40,10x70kg
pec-dec flyes:12x30kg,12x50kg,10x70kg

cable pressdown:12x40kg,12x55kg,10x65kg,10x75kg
seated overhead db extension:12x6kg,12x10kg,10x12,5 kg
hammer-strenght dip:12x30kg,12x40kg,10x50kg
reverse-grip cable pressdown:12x15kg,12x20kg,12x25kg


i´ve just trained for 3 weeks and i am 21 yrs old and i want to be like ronzter aka ronnie coleman

[Banshee20]

Looking good thug life. :) Nice log.

[thug_life]

leg extension one leg and both: 12X10,12x10,12x30,10x40,8x50 kg
squats:12x60kg,10x80kg,4x100kg
leg press:12x130,10x160,10x180kg
straight leg deadlift:12x60,10x80,8x100
standing calve raises:dropsets4 sets

[thug_life]

just started a 4 day split. 3 sets per exercise.
chest and tricep day:
benchpress:12x50kg,10x70kg,4x80kg
incline benchpress:12x50,10x60,8x70
pec-dec:12x40kg,10x60kg,8x70kg
one arm tricep extension:12x6kg,10x,8kg,8x12kg
hammer strenght dips:12x30kg,10x40kg,8x50kg
rewerse cable pressdown:12x15kg,10x20kg,8x25kg

[thug_life]

Leg Day
leg extension:12x45,10x70kg,8x95kg
hack squats:12x80kg,10x100kg,8x110kg
one leg curls:12x10kg,10x15kg,8x20kg
standing calves jay style:12x80,10x90,8x100

didn´t have time for more work but this will have too do

[thug_life]

Deadlift:12x50,10X80kg,8x110kg
bb bent over rows:12x40kg,10x60kg,8x90kg
t-bar rows:12x30kg,10x60kg,8x80kg
db one arm row:12x30kg,12x35kg,10x37kg

bb curls:12x25kg,10x35kg,8x50 kg
sitting db curls:12x6kg,10x8kg,8x10kg
e-z bar preacher curl:12X15kg,10x25kg,8x45kg
cable curls:12x20kg,10x30kg,8x40kg

[thug_life]

bb shoulder press:15X25,15x35,12x45,10x55kg
db incline laterals:15x4kg,15,6kg,12x8kg,10x10kg
cb front raise:15x4kg,15x6kg,12x8kg,10x10kg
db shrugs:15x18kg,15x20kg,12x22kg,10x24kg

[thug_life]

bb bench press:12x30,12x40,12x50,10x60,10x70kg
bb incline press:12x25,12x30,10x40,10x55kg
db flyes:12x8kg,12x10kg,10x15kg
cable crossover 4 sets

cablepressdown 4 sets
one arm tricep:12x8kg,12x10kg,10x12kg
dips 3 sets 12-10
reverse one arm cable pressdown 3 sets

cable machines are so diffrent so i dont put the kg in

[Rocky]

Do you split your sessions into 2 sessions each day? Looks like a lot of exercises for bi's and tri's imo. But then if it's working..!?
Good log though! Good and consistent!

[thug_life]

i have 2 diffrent sessions´s for every bodypart. i train it 2x a week and it works. i don´t workout 2x a day.only 6 times a week

[thug_life]

deadlift:12x60kg,12x80kg,12x100kg,10x110,10x130kg
bent over bb rows:12x30kg,12x50kg,10x60kg,10x70kg
t-bar rows:12x15kg,12x30kg,10x45kg,10x60kg
rear lat pulldowns:4 sets 12-10

Biceps
e-z bar curls 12x10kg,12x20kg,10x25kg,10x26kg
sitting alternate curls:12x8kg,12x10kg,10x12kg
e-z bar preacher curls:12x10kg,12x20kg,10x10kg
cable high curls 4 sets 12x10

shoulders
military press:12x20kg,12x30kg,10x40kg,10x45kg
incline laterals:12x4kg,12x6kg,10x8kg,10x10kg
db front raises:12x4kg,12x6kg,10x8kg,10x10kg

[thug_life]

db incline press:12x22kg,12x27kg,10x30kg,6x32kg
db flat press:12x22,12x27,6x30kg
db incline flyes:12x6kg,12x10kg,10x12kg

triceps
bench press short grip:12x30kg,12x40kg,10x50kg,10x60kg
ez bar lying french press:12x10kg,12x20kg,10x30kg
cable pressdowns 4 sets 12-10