Drei Tage kopiert von Veganfitness.net:
23.5.2013 - Bullshit Day
Hanging straight leg raises: x20, x20, x20
Flat Bench Press: 20kg x20, 60kg x6, 70kg x6, 75kg x6 (very wide grip), 77.5kg x4, 77.5kg x4 (narrow grip), 77.5kg x2 (wide grip)
Pull-up, narrow parallel grip: x10, 25kg x4, 25kg x5, 30kg x2, 30kg x1, 30kg x2, 30kg x1
Incline Bench Press: 35kg x10, 55kg x10, 65kg x2, 55kg x7
Some silly dips
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24.5.2013 - Serious Day. It wasn't that serious at all, though. I was so sore from the last squat-sprint-duckwalk-sidebend-session that I couldn't lift at all.
Squat 60k x10, 100k x7, 110k x2, 120k x2, 132.5kg x2 Supposed to be x5. The bar was waaaay bent. What a piece of trash. It jiggled around and was all around silly. I was forced to wear shoes, which made me tip forward even more. But no excuses, I just sucked today.
Deficit Deadlift 80kg x10, 120kg x5, 130kg x1, 140kg x1, 150kg x1 Should have been 5, too. Damn. More rest and sleep.
Pull-Up, narrow parallel grip: x15, 22.5kg x10, 37.5kg x2, 37.5kg x1, 37.5kg x1, 40kg x1
It's my GF's birthday, so I had to cram it all into 40 minutes and hurry to her afterwards.
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25.5.2013
Bullshit Day.
My Strengthshop Swiss bar, flat bench and loading pin (together with one of those it's a nice short duck walk thing with a non-shifting point of weight due to it hanging from the handle). I had to try my new toys.
Swiss Bar Bottom-Up Bench Press
15kg x10
55kg x10 (wide)
65kg x3 (wide - medium - narrow)
77.5kg x3 I got stuck at the safety bars. I'm not used to narrow bars. Also, it's very hard to build up the speed necessary for the lock-out - you really need to have a strong triceps, which I don't have yet.
77.5kg x3
81kg xf
78.5kg x1
65kg x6+1
65kg x7+1
65kg x1+1+1 (dead press, so to speak. narrow grip)
Swiss Bar 2-Board Press 80kg x1, x1. 90kg xf Aiming for 90, haha. Whence went my press? :C
Swiss Bar Clean & Jerk
45kg x7, x3 + clean x6,
55kg x1
57.5kg x1 Yay, bodyweight!
63kg xf
Swiss Bar Pendlay-Row
60 x10 wide + 10 medium + 10 narrow, in one set
blue band triceps push-down
4x20 per arm, directly changing between arms, 1x10 per arm
curling weights on a chain for proper bicep warm-up: 22kg x10
Swiss Bar Hammercurl
35kg x10
36kg x10
37.5kg x10 I wrestled the last three up. Immaterial incline bench curling, anyone? All three sets were done during the same four minute song.
40kg x6 last one with some English in the hip
Seated Swiss Bar Shoulder Press: 40kg x6, just for trying it out.
Superset of Duck Walk Facepulls and Front Raises
DW FP 22kg x10, 27kg x10, 32kg x10 (last one with leg drive)
Swiss Bar Front Raise: 25kg x10, x9 (had to cheat the last two up), x7
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