Ant72's Training Log

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    Ant72's Training Log


    Finally I decide to track my training!

    At the moment that's my routine:
    5 days split
    Mon - Chest
    Tue - Legs
    Wed - Arms
    Thu - Cardio (normally in this season swimming)
    Fri - Shoulders
    Sat - Back
    Sun - Rest

  2. New Member
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    24.08.2009, Chest Day


    Mon, 24.08.2009
    CHEST DAY
    12:45-13:55

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    3 sets 40x

    Incline DB Bench Press (incl. 15?)
    15x12 eh
    10x24 eh
    10x24 eh
    10x24 eh + 10x12 eh

    Incline DB Bench Flyes (incl. 30?)
    15x10 eh
    10x20 eh
    10x20 eh
    10x20 eh + 10x10 eh

    Smith Machine Bench Press
    Dropset: 5x67.5 / 5x57.5 / 6x47.5 / 8x37.5 / 10x27.5 / 12x17.5

    Upward Cables Crossovers
    15x5 eh
    10x10 eh
    10x10 eh
    10x10 eh + 10x5 eh

    Cables Crossovers
    Dropset: 8x20 eh / 8x17.5 eh / 7x15 eh / 8x12.5 eh / 8x10 eh / 10x7.5 eh
  3. New Member
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    Cool 25.08.2009, Legs day


    Tue, 25.08.2009
    LEGS DAY
    13:15-13:55

    eh = each hand
    10x25 = reps x weights in kgs


    Leg Press
    15x80
    10x160
    10x180
    10x200 + 10x100

    Leg Curl
    15x30
    10x60
    10x60
    10x60 + 10x30

    Leg Extension
    15x35
    10x70
    10x70
    10x70 + 10x35

    Calf Press on Leg Press
    30x100
    30x100
    25x100

    Abs Crunches
    3 sets 40x

    Comments:
    Today I was a bit tired and haven't a lot of time: I had to cut some exercise. Nevertheless a good 40 minutes workout.
    •   
       

  4. New Member
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    Smile 26.08.2009, Arms day


    Wed, 26.08.2009
    ARMS DAY
    12:15-13:15

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    3 sets 40x

    Hammer Curl supersetted with Cross Body Hammer Curl
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh

    Seated Triceps Press supersetted with Standing Dumbbell One-Arm Triceps Extension
    10x28 + 10x7 eh
    10x28 + 10x7 eh
    10x28 + 10x7 eh

    Barbell Curl supersetted with Alternate Dumbbell Curl
    10x32.5 + 10x8 eh
    10x32.5 + 10x8 eh
    10x32.5 + 10x8 eh

    Lying-Supine Two-Arm Dumbbell Triceps Extension supersetted with Tricep Dumbbell Kickback
    10x10 eh + 10x10 eh
    10x10 eh + 10x10 eh
    10x10 eh + 10x10 eh

    Concentration Curls
    10x10 eh + 10x6 eh
    10x10 eh + 10x6 eh
    10x10 eh + 10x6 eh

    Comments:
    Once of the best arms sessions as ever. Killing pump and great vascularity. At the end I had some pain to bend the arms.
  5. New Member
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    Lookin' good, Ant. Keep up the good work.
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    Quote Originally Posted by rantorcha View Post
    Lookin' good, Ant. Keep up the good work.
    Thanks for comment rantorcha.
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    Smile 27.08.2009, Swimming session


    Thu, 27.08.2009
    CARDIO DAY
    13:10-13:40

    Swimming session
    Distance: 1000 m, 2 legs (500/500 m)
    Time: 25 min (about 1 min between each leg)
    Style: Breaststroke

    Comments:
    I'm very happy, I swom the km very easy. After the effort I tried some lenght crawl. I've some difficulty in this style. The movement is pretty good but the breathing isn't. I had to drill more.
  8. New Member
    ant72ch's Avatar
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    Cool 28.08.2009, Shoulders Day


    Fri, 28.08.2009
    SHOULDERS DAY
    12:50-14:00

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunch
    3 sets 40x

    Dumbbell Shoulders Press
    15x12 eh
    10x24 eh
    10x24 eh
    8x24 eh + 8x16 eh

    Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate)
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh

    Reverse Flyes
    15x16 eh
    10x30 eh
    10x30 eh
    10x30 eh + 10x16 eh

    Smith Machine Behind The Neck Press
    20x37.5
    18x37.5
    16x37.5
    14x37.5
    12x37.5
    10x37.5
    Note: trained to failure, short rest beetween sets (about 30-45 sec)

    Back Flyes (with Cables)
    20x5 eh
    20x5 eh
    18x5 eh
    15x5 eh
    14x5 eh
    11x5 eh
    Note: trained to failure, short rest beetween sets (about 30-45 sec)


    Comments: Very motivated but a bit tired. In any case good workout.
    Tonight inline-hockey championship match: we've to come back to win!!
  9. New Member
    rantorcha's Avatar
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    I saw your comment about being motivated, but tired and I totally feel your pain, brotha! Whew. After this week and today's kick ass workout, I am ready for a nap! lol

    Way to get after it, though.
  10. New Member
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    Smile 29.08.20009, Back Day


    Sat, 29.08.2009
    BACK DAY
    12:10-13:00

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    3 sets 40x

    Wide-Grip Lat Pulldown
    15x30
    10x60
    10x60
    10x60 + 10x30

    Low Row (machine)
    15x30
    10x60
    10x60
    10x60 + 10x30

    Smith Machine Upright Row
    15x30
    10x60
    10x60
    10x60 + 10x30

    Smith Machine Bent Over Row
    15x30
    10x60
    10x60
    10x60 + 10x30

    Smith Machine Stiff Legged Deadlift
    15x30
    10x60
    10x60
    10x60 + 10x30

    Comments:
    Shoulders still hurted a bit from Friday's workout and I didn't have a lot of time as well so I decided to cut some kgs and rest period beetween sets. Not too bad this workout's form, very intensive: at the end I felt a great pump in my back! I'll try it again in the future with other bodyparts too.
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    Thumbs up 31.08.2009, Chest day


    Mon, 31.08.2009
    CHEST DAY
    12:40-13:55

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    3 sets 40x

    Incline Dumbbell Bench Press (incl. 15)
    15x16 eh
    10x26 eh
    10x26 eh
    7x26 eh + 10x14 eh

    Incline Dumbbell Bench Flyes (incl. 30)
    15x10 eh
    10x20 eh
    10x20 eh
    10x20 eh + 10x10 eh

    Smith Machine Flat Bench Press
    15x37.5
    14x37.5
    13x37.5
    12x37.5
    11x37.5
    10x37.5
    Note: trained to failure, short rest beetween sets (about 30-45 sec)

    Upward Cables Crossovers
    15x2.5 eh
    10x5 eh
    10x5 eh
    10x5 eh + 10x2.5 eh

    Cables Crossovers
    15x7.5 eh
    14x7.5 eh
    13x7.5 eh
    12x7.5 eh
    11x7.5 eh
    11x7.5 eh
    Note: trained to failure, short rest beetween sets (about 30-45 sec)

    Comments:
    Holydays ended for a lot of people, the gym was a bit crowded. Great chest workout! For the first time I handled the 26 kgs dumbbells for the bench press: they went 27 times up, motivation skyrocketing!
    Tonight inline hockey training session.
  12. New Member
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    Thumbs up 01.09.2009, Legs Day


    Tue, 01.09.2009
    LEGS DAY
    12:45-13:55

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    3 sets 40x

    Leg Press
    15x100
    10x200
    10x200
    10x200 + 10x100

    Leg Extension
    15x35
    10x70
    10x70
    10x70 + 10x35

    Leg Curl
    15x30
    10x60
    10x60
    10x60 + 10x30

    Thigh Abductor
    15x40
    15x40
    15x40

    Thigh Adductor
    15x40
    15x40
    15x40

    Calf Press on Leg Press
    20x100
    10x140
    10x140
    10x140
    10x100
    20x70
    20x70

    Comments:
    Awesome workout, I killed my legs! I had some trouble to downstairs. If tomorrow morning I'll have some problem to get up, I know why.
  13. New Member
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    Cool 02.09.2009, Arms Day


    Wed, 02.09.2009
    ARMS DAY
    13:05-14:00

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    3 sets 40x

    Barbell Curl supersetted with Alternate Dumbbell Curl
    10x32.5 + 10x8 eh
    10x32.5 + 10x8 eh
    10x32.5 + 10x8 eh

    Seated Triceps Press supersetted with Standing Dumbbell One-Arm Triceps Extension
    10x32 + 10x8 eh
    10x32 + 10x8 eh
    10x32 + 10x8 eh

    Hammer Curl supersetted with Cross Body Hammer Curl
    10x18 eh + 10x10 eh
    10x18 eh + 10x10 eh
    10x18 eh + 10x10 eh

    Lying-Supine Two-Arm Dumbbell Triceps Extension supersetted with Reverse Grip Tricep Pushdown
    10x10 eh + 10x15
    10x10 eh + 10x15
    6x10+4x8 eh + 10x15
    Note: In the last set with 10 kgs DB the right arm pushed up no more so I closed the set with 8 kgs DB.

    Concentration Curls alternated with Tricep Pushdown
    15x8 eh + 15x15
    15x8 eh + 15x15
    15x8 eh + 15x15

    Comments:
    OMG, what a pump today! I feel it just after my first biceps and triceps exercises. I think it was the best arms workout as ever. Great sensations and motivation!
  14. New Member
    rantorcha's Avatar
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    Nice job the last few days, Ant. It's not only good to see people hit the weights hard day after day like you, but it's even better to LEGS being hit just as hard!
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    03.09.2009, a bit rest


    Yesterday night I had a very great inline hockey training, very intensive. Unfortunately we had to stop it because after 45 min began raining cats and dogs.
    At Thursday I used to go swimming but today my body is being sore for the efforts of te last three days so I decide to rest.
    Besides, tomorrow night I'm going to start the ice hockey season with the first training session so a bit rest will do me good!
  16. New Member
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    Quote Originally Posted by rantorcha View Post
    Nice job the last few days, Ant. It's not only good to see people hit the weights hard day after day like you, but it's even better to LEGS being hit just as hard!
    Thanks rantorcha for comments. Today, with pleasure, I'm "paying" the effort of the last days.
  17. New Member
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    Thumbs up 04.09.2009, Shoulders Day


    Fri, 04.09.2009
    SHOULDERS DAY
    12:40-13:40

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunch
    3 sets 40x

    Dumbbell Shoulders Press
    15x12 eh
    10x24 eh
    10x24 eh
    10x24 eh + 10x12 eh

    Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate)
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh

    Reverse Flyes
    15x14 eh
    10x28 eh
    10x28 eh
    10x28 eh + 10x14 eh

    Smith Machine Behind The Neck Press
    20x37.5
    18x37.5
    16x37.5
    14x37.5
    12x37.5
    11x37.5
    Note: trained to failure, short rest beetween sets (about 30-45 sec)

    Back Flyes (with Cables)
    20x5 eh
    20x5 eh
    18x5 eh
    16x5 eh
    14x5 eh
    12x5 eh
    Note: trained to failure, short rest beetween sets (about 30-45 sec)


    Comments:
    The workout went very good.
    Compared with last week, today I completed the 3rd set of Dumbbell Shoulders Press. Yeeesss!
    Reverse Flyes: In the last shoulders session the mouvements with 30 kgs DBs hadn't been well done so today I came back to 28 kgs and I looked after them.
    Tonight I'm going to have the first ice hockey training session: I can hardly wait!
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    Summary of a great weekend


    Friday had the first ice hockey training of the season: not a lot of people so we could do the session with high intensity.

    Saturday was a heavy day but at the end I was very happy with the work done.
    In the morning back session at gym (see details below): killing workout!
    In the afternoon I went in the hills with friends. The girlfriend of a team mate have a little land where her horses can graze. There was a lot of work to do like cut weeds and build corrals and fences. In the evening we were completely destroyed!

    Sunday a lot of sport but on TV. I needed rest!
  19. New Member
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    05.09.2009, Back Day


    Sat, 05.09.2009
    BACK DAY
    11:10-12:30

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    3 sets 40x

    Lower Back (machine)
    15x30
    10x60
    10x60
    10x60 + 10x30

    Vertical Traction (machine)
    15x30
    10x60
    10x60
    10x60 + 10x30

    Wide-Grip Lat Pulldown
    15x30
    10x60
    10x60
    10x60 + 10x30

    Low Row (machine)
    15x30
    10x60
    10x60
    10x60 + 10x30

    Smith Machine Upright Row
    15x30
    10x60
    10x60
    10x60 + 10x30

    Smith Machine Bent Over Row
    15x30
    10x60
    10x60
    10x60 + 10x30

    Smith Machine Stiff Legged Deadlift
    15x30
    10x60
    10x60
    10x60 + 10x30

    Circuit
    2 sets with 6 kgs DB (without rest between exercises)

    Hammer Curl 10x
    DB Curl 10x
    Hammer Curl 10x
    DB Curls 10x
    Bent Over DB Rear Delt Raise 10x
    DB Side Lateral Raise 10x
    Bent Over DB Rear Delt Raise 10x
    DB Side Lateral Raise 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x


    Comments:
    The last week I had been very happy when I had tried a new routine (see above) so I decided to attempted it again but with more intensity. I added two exercises more too. At the end of the back routine I didn't have enough of this so I killed myself with the last circuit. Results was great! Very focused to the aim and awesome pump in back, shoulders and arms!
    Shower, meal and ready for more heavy work: in the hills to sledgehammer!
  20. New Member
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    Smile 07.09.2009, Chest Day


    Mon, 07.09.2009
    CHEST DAY
    12:35-13:45

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    3 sets 40x

    Incline Dumbbell Bench Press (incl. 15)
    15x14 eh
    10x26 eh
    10x26 eh
    10x26 eh PR!
    + 10x14 eh

    Incline Dumbbell Bench Flyes (incl. 30)
    15x10 eh
    10x20 eh
    10x20 eh
    10x20 eh + 10x10 eh

    Upward Cables Crossovers
    15x5 eh
    10x10 eh
    10x10 eh
    10x10 eh + 10x5 eh

    Smith Machine Flat Bench Press
    15x37.5
    15x37.5
    15x37.5
    15x37.5
    15x37.5
    15x37.5
    Note: 45-60 sec rest beetween sets

    Cables Crossovers
    10x10 eh
    10x10 eh
    10x10 eh
    10x10 eh
    10x10 eh
    10x10 eh
    Note: 45-60 sec rest beetween sets

    Arms circuit
    3 sets with 6 kgs DB (without rest between exercises and sets)
    Hammer Curl 10x
    DB Curl 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x

    Concentration Curls
    3 sets 10x6 eh (alternated right/left arm without rest between sets)

    Comments:
    Another awesome workout, motivation is through the roof! New PR on Incline Dumbbell Bench Press: I closed all 3 sets (10 reps) with 26 kgs DBs.
    At the end, as usual, I filled of blood my arms. I love leaving the gym completely pumped! (Note: From today I track the closing arms exercises too)
    Tonight inline hockey championship match.
  21. New Member
    ant72ch's Avatar
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    5'11"  204 lbs.
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    6
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    Cool 08.09.2009, Legs Day


    Tue, 08.09.2009
    LEGS DAY
    12:40-13:30

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Leg Press
    15x100
    10x200
    10x200
    10x210 PR! + 10x100

    Leg Curl
    15x30
    10x60
    10x60
    10x60 + 10x30

    Leg Extension
    15x35
    10x70
    10x70
    10x70 + 10x35

    Calf Press on Leg Press
    15x100
    15x100
    15x100
    15x100
    15x100
    15x100
    Note: 45 sec rest beetween sets

    Arms circuit
    2 sets with 6 kgs DB and 1 set with 8 kgs DB (without rest between exercises and sets)
    Hammer Curl 10x
    DB Curl 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x

    Comments:
    Not a lot of time today but what a workout! New PR on Leg Press!
    I noticed when I do short session I've more focused on exercises and workouts are very intensive! I've to take note for the future.
  22. New Member
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    09.09.2009, Arms Day


    Wed, 09.09.2009
    ARMS DAY
    12:35-13:35

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Barbell Curl supersetted with Alternate Dumbbell Curl
    10x32.5 + 10x8 eh
    10x32.5 + 10x8 eh
    10x32.5 + 10x8 eh

    Seated Triceps Press supersetted with Standing Dumbbell One-Arm Triceps Extension
    10x32 + 10x8 eh
    10x32 + 10x8 eh
    10x32 + 10x8 eh

    Hammer Curl supersetted with Cross Body Hammer Curl
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh

    Triceps Pushdown (Rope Attachment) supersetted with Tricep Dumbbell Kickback
    10x20 + 10x10 eh
    10x20 + 10x10 eh
    10x20 + 10x10 eh

    Concentration Curls alternated with Tricep Pushdown

    10x10+15x6 eh + 10x30+15x15
    10x10+10x6 eh + 10x30+15x15
    10x10+10x6 eh + 10x30+15x15

    Comments:
    About two weeks ago I began reading some post concerning the preworkout supps NO-Beta (DoubleT Sports). I've to say I was happy with Animal Pump but the product informations and overall the results, that some bb.com user has achieved, made me curious so I order it. Yesterday I received the pack and today I tried the first time. As usual the workout was awesome, great intensity. On the other hand pumps was unbelievable: I had them just after first set. At the end of session arms were on the point of exploding but I want to keep it on and I had to strive to stop it. I'm anxious to see the results with the other body parts.
  23. New Member
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    10.09.2009, Swimming Session


    Thu, 10.09.2009
    CARDIO DAY
    13:05-13:35

    Swimming session
    Distance: 1150 m, 1 leg, without rest
    Time: 30 min
    Style: Breaststroke

    Comments:
    ---
  24. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    11.09.2009, Shoulders Day


    Fri, 11.09.2009
    SHOULDERS DAY
    12:35-13:40

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunch
    4 sets 40x

    Dumbbell Shoulders Press
    15x12 eh
    10x24 eh
    10x24 eh
    10x24 eh + 10x14 eh

    Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate)
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh

    Reverse Flyes
    15x14 eh
    10x28 eh
    10x28 eh
    10x28 eh + 10x14 eh

    Smith Machine Behind The Neck Press
    15x37.5
    15x37.5
    15x37.5
    15x37.5
    15x37.5
    15x37.5
    Note: 45 sec rest beetween sets

    Arms circuit
    3 sets with 6 kgs DB (without rest between exercises and sets)
    Hammer Curl 10x
    DB Curl 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x

    Concentration Curls
    3 sets 10x6 eh (alternated right/left arm without rest between sets)
  25. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    12.09.2009, Back Day


    Sat, 12.09.2009
    BACK DAY
    12:15-12:55

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Vertical Traction (machine)
    15x30
    10x60
    10x60
    10x60 + 10x30

    Wide-Grip Lat Pulldown
    15x30
    10x60
    10x60
    10x60 + 10x30

    Low Row (machine)
    15x30
    10x60
    10x60
    10x60 + 10x30

    Smith Machine Upright Row
    15x30
    10x60
    10x60
    10x60 + 10x30

    Smith Machine Bent Over Row
    15x30
    10x60
    10x60
    10x60 + 10x30

    Concentration Curls
    3 sets 15x6 eh (alternated right/left arm without rest between sets)

    Comments:
    An another short but awesome back session. Great intensity for the whole workout with 45 sec rest beetween sets and 90 sec beetween exercises.
    Attached Images Attached Images     
  26. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    14.09.2009, Chest Day


    Mon, 14.09.2009
    CHEST DAY
    12:40-13:50

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Incline Dumbbell Bench Press (incl. 15)
    15x14 eh
    10x26 eh
    10x26 eh
    10x26 eh + 10x14 eh

    Incline Dumbbell Bench Flyes (incl. 30)
    15x10 eh
    10x20 eh
    10x20 eh
    10x20 eh + 10x10 eh

    Bent-Arm Dumbbell Pullover
    15x14
    10x28
    10x28
    10x28 + 10x14

    Smith Machine Flat Bench Press
    15x37.5
    15x37.5
    15x37.5
    15x37.5
    15x37.5
    15x37.5
    Note: 30 sec rest beetween sets

    Cables Crossovers
    15x10 eh
    15x10 eh
    15x10 eh
    15x10 eh
    15x10 eh
    15x10 eh
    Note: 30 sec rest beetween sets

    Arms circuit
    3 sets with 6 kgs DB (without rest between exercises and sets)
    Hammer Curl 10x
    DB Curl 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x

    Concentration Curls
    3 sets 15x6 eh (alternated right/left arm without rest between sets)

    Comments:
    Great chest session! Deep pumps in chest, shoulders and triceps.
  27. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    15.09.2009, Legs Day


    Tue, 15.09.2009
    LEGS DAY
    12:50-13:50

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Leg Press
    15x100
    10x200
    10x220
    10x220 PR!
    + 10x110

    Leg Extension
    15x35
    10x70
    10x70
    10x70 + 10x35

    Thigh Abductor
    15x40
    15x40
    15x40

    Thigh Adductor
    15x40
    15x40
    15x40

    Leg Curl
    15x30
    10x60
    10x60
    10x60 + 10x30

    Calf Press on Leg Press
    15x100
    15x100
    15x100
    15x100
    15x100
    15x100
    Note: 30 sec rest beetween sets

    Arms circuit
    3 sets with 8 kgs DB (without rest between exercises and sets)
    Hammer Curl 10x
    DB Curl 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x

    Concentration Curls
    3 sets 10x8 eh (alternated right/left arm without rest between sets)

    Comments:
    Another awesome legs workout. New PR on Leg Press!
  28. New Member
    rantorcha's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Jun 2009
    Posts
    443
    Rep Power
    288
    Level
    16
    Lv. Percent
    85.2%

    Now, I don't have a calculator to see how much it is in pounds, but it doesn't matter! It really looks like you killed it. Nice job Big Ant!
  29. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    Quote Originally Posted by rantorcha View Post
    Now, I don't have a calculator to see how much it is in pounds, but it doesn't matter! It really looks like you killed it. Nice job Big Ant!
    I never thought how much weights I lift in a session but you made me curious so I calculated the total of yesterday (legs day that I think is the day with much weight)... 15x100+10x200+... OMG!!! Total 27'125 kgs equivalent to 59'800 lbs!! I don't believe!

    But for me it's not important these numbers. Go out from gym and be satisfacted, when I can say "Today I worked out 100%": that's important for me!
  30. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    16.09.2009, Arms Day


    Wed, 16.09.2009
    ARMS DAY
    12:45-13:45

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Barbell Curl supersetted with Alternate Dumbbell Curl
    10x32.5 + 10x8 eh
    10x32.5 + 10x8 eh
    10x32.5 + 10x8 eh

    Seated Triceps Press supersetted with Standing Dumbbell One-Arm Triceps Extension
    10x32 + 10x8 eh
    10x32 + 10x8 eh
    10x32 + 10x8 eh

    Hammer Curl supersetted with Cross Body Hammer Curl
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh

    Triceps Pushdown (Rope Attachment) supersetted with Tricep Dumbbell Kickback
    10x22.5 + 10x10 eh
    10x22.5 + 10x10 eh
    10x22.5 + 10x10 eh

    Concentration Curls alternated with Tricep Pushdown

    10x6 eh + 15x15
    15x6 eh + 15x15
    15x6 eh + 15x15

    Comments:
    Without doubts arms day is the day where NO-BETA kick in the most. Huge workout today! Pumps unbelievable and veins begin popping out everywhere in arms and shoulders. Motivation is through the roof!
  31. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    17.09.2009, Swimming session


    Thu, 17.09.2009
    CARDIO DAY
    12:55-13:25

    Swimming session
    Distance: 1250 m, 1 leg, without rest
    Time: 30 min
    Style: Breaststroke

    Comments:
    In the water like a fish!
  32. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    18.09.2009, Shoulders Day


    Fri, 18.09.2009
    SHOULDERS DAY
    12:40-13:40

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunch
    4 sets 40x

    Dumbbell Shoulders Press
    15x12 eh
    10x24 eh
    10x24 eh
    10x24 eh + 10x14 eh

    Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate)
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh

    Reverse Flyes
    15x14 eh
    10x28 eh
    10x28 eh
    10x28 eh + 10x14 eh

    Dumbbell Shrug supersetted with Bent Over DB Rear Delt Raise
    10x30 eh + 15x20 eh + 15x8 eh
    10x30 eh + 15x20 eh + 15x8 eh
    10x30 eh + 15x20 eh + 15x8 eh

    Arms circuit
    2 sets with 8 kgs DB (without rest between exercises and sets)
    Concentration Curls 15x
    Standing DB One-Arm Triceps Extension 15x

    2 sets with 8 kgs DB (without rest between exercises and sets)
    Hammer Curl 10x
    DB Curl 10x
    Tricep DB Kickback 15x

    -----

    In the evening
    CARDIO SESSION
    18:45-20:30

    Unihockey with friends
  33. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    19.09.2009, Back Day


    Sat, 19.09.2009
    BACK DAY
    18:10-19:40

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Lower Back (machine)
    15x30
    10x60
    10x60
    10x60 + 10x30

    Vertical Traction (machine)
    15x40
    10x80
    10x80
    10x80 + 10x40

    Low Row (machine)
    15x40
    10x80
    10x80
    10x80 + 10x40

    Wide-Grip Pulldowns Behind The Neck supersetted with Underhand Close-Grip Lat Pulldown
    15x30 + 10x30
    8x60 + 6x60
    8x60 + 6x60
    8x60 + 6x60
    10x30 + 10x30

    Smith Machine Upright Row supersetted with Smith Machine Bent Over Row
    15x30 + 15x30
    8x60 + 8x60
    8x60 + 8x60
    8x60 + 8x60
    10x30 + 10x30

    Smith Machine Stiff Legged Deadlift
    15x40
    10x80
    Note: At this moment there are another guys who did Barbell Deadlift and the gym trainer saw us. We did about the same mistakes during the execution so he corrected us. I tried other sets concentrating on the positions and movements. What a difference!
    8x80
    8x80
    7x80
    7x80 + 10x40

    Arms circuit
    2 sets with 8 kgs DB (without rest between exercises and sets)
    Hammer Curl 10x
    DB Curl 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x

    Concentration Curls
    2 sets 15x8 eh (alternated right/left arm without rest between sets)

    Comments:
    First time after the summer that I could come back at the gym on saturday evening. I had more time to spend at it so I took care more on the quality of workout. It was awesome!
  34. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    21.09.2009, Chest Day


    Mon, 21.09.2009
    CHEST DAY
    12:45-13:55

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Smith Machine Bench Press
    2 Dropsets (3 min rest beetween sets):
    6x67.5 / 6x57.5 / 8x47.5 / 8x37.5 / 10x27.5 / 12x17.5

    Cables Crossovers
    15x5 eh
    10x10 eh
    10x10 eh
    10x10 eh + 10x5 eh

    DB Bench Press
    15x12 eh
    10x24 eh
    10x24 eh
    9x24 eh + 10x12 eh

    Upward Cables Crossovers
    15x3.75 eh
    10x7.5 eh
    10x7.5 eh
    10x7.5 eh + 10x3.75 eh

    Arms circuit
    3 sets with 8 kgs DB (without rest between exercises and sets)
    Hammer Curl 10x
    DB Curl 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x

    Comments:
    Sunday evening ice hockey tranining session went very good. Energy through the roof! I flyed on ice!
    Great chest workout too. I changed a bit the routine. I did the 2 dropsets on Smith Machine Bench Press with very slow movements and Cables Crossovers squeezing on top for 2 seconds. After that my chest was on fire and I had some pain with the rest of session. At the end pumps were very noticable.
    On the other hand in the evening the inline hockey training went bad. I think I asked too much to my body.
    Attached Images Attached Images   
  35. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    Angry 22.09.2009, Legs Day


    Tue, 22.09.2009
    LEGS DAY
    12:30-13:20

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Leg Press
    15x100
    10x200
    10x220
    10x230 PR! + 10x120

    Lower Back (machine)
    15x30
    10x60
    10x60
    10x60 + 10x30

    Leg Curl
    15x30
    10x60
    10x60
    10x60 + 10x30

    Leg Extension
    15x30
    10x60
    10x60
    10x60 + 10x35

    Arms circuit
    3 sets with 8 kgs DB (without rest between exercises and sets)
    Hammer Curl 10x
    DB Curl 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x

    Comments:
    In this days I'm very busy with work and I had a meeting in the afternoon so I hadn't a lot of time for the legs session. I couldn't end all my routine (missed calves) because today everyone want do legs and I had no more time for wait the free place.
  36. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    Thumbs up 23.09.2009, Arms Day


    Wed, 23.09.2009
    ARMS DAY
    12:30-13:15

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Barbell Curl supersetted with Alternate Dumbbell Curl
    10x32.5 + 10x8 eh
    10x32.5 + 10x8 eh
    10x32.5 + 10x8 eh

    Seated Triceps Press supersetted with Standing Dumbbell One-Arm Triceps Extension
    10x32 + 10x8 eh
    10x32 + 10x8 eh
    10x32 + 10x8 eh

    Hammer Curl alternated with Tricep Dumbbell Kickback
    10x10 eh + 10x10 eh
    10x10 eh + 10x10 eh
    10x10 eh + 10x10 eh
    10x10 eh + 10x10 eh

    Concentration Curls alternated with Tricep Pushdown
    10x10 eh + 10x20
    10x10 eh + 10x20
    10x10 eh + 10x20
    10x10 eh + 10x20

    Comments:
    Today very busy with work too so another short workout but it was awesome. Killing pumps and vascularity in arms and shoulders was great!
  37. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    25.09.2009, Shoulders Day


    Fri, 25.09.2009
    SHOULDERS DAY
    12:45-13:55

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunch
    4 sets 40x

    Dumbbell Shoulders Press
    15x12 eh
    10x24 eh
    10x24 eh
    10x24 eh + 10x14 eh

    Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate)
    15x10 eh + 10x10 eh
    15x10 eh + 10x10 eh
    15x10 eh + 10x10 eh
    15x10 eh + 10x10 eh
    15x10 eh + 10x10 eh

    Reverse Flyes supersetted with Bent Over DB Rear Delt Raise
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh
    10x20 eh + 10x10 eh

    Arms circuit
    2 sets with 8 kgs DB (without rest between exercises and sets)
    Hammer Curl 15x
    DB Curl 15x
    Standing DB One-Arm Triceps Extension 15x
    Tricep DB Kickback 15x

    Concentration Curls alternated with Tricep Pushdown
    15x10 eh + 15x20
    15x10 eh + 15x20

    -----

    In the evening
    CARDIO SESSION

    18:45-20:30
    Unihockey with friends

    22:10-23:30
    Ice Hockey training session
  38. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    26.09.2009, Back Day


    Sat, 26.09.2009
    BACK DAY
    13:00-14:30

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Wide-Grip Pulldowns Behind The Neck supersetted with Underhand Close-Grip Lat Pulldown
    15x30 + 10x30
    8x60 + 6x60
    8x60 + 6x60
    8x60 + 6x60
    10x30 + 10x30

    Low Row (machine)
    15x40
    10x80
    10x80
    10x80 + 10x40

    Vertical Traction (machine)
    15x40
    10x80
    10x80
    10x80 + 10x40

    Smith Machine Upright Row supersetted with Smith Machine Bent Over Row
    15x30 + 15x30
    8x60 + 8x60
    8x60 + 8x60
    8x60 + 8x60
    10x30 + 10x30

    Barbell Deadlift
    15x47.5
    10x67.2
    8x87.5
    8x87.5
    8x87.5

    Arms circuit
    3 sets with 10 kgs DB (without rest between exercises and sets)
    Hammer Curl 10x
    DB Curl 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x

    Concentration Curls alternated with Tricep Pushdown
    10x10 eh + 10x20
    10x10 eh + 10x20
    10x10 eh + 10x20

    Comments:
    Yeah! Yeah! Yeah! Super workout! Upper-body completely pumped! At the end I was destroied!
  39. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    29.09.2009, Chest Day


    Tue, 29.09.2009
    CHEST DAY
    12:45-13:55

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Incline DB Bench Press (incl. 15)
    15x14 eh
    10x26 eh
    10x26 eh
    10x26 eh + 10x14 eh

    Incline DB Bench Flyes (incl. 15)
    15x10 eh
    10x20 eh
    10x20 eh
    10x20 eh + 10x10 eh

    Upward Cables Crossovers
    15x3.75 eh
    10x7.5 eh
    10x7.5 eh
    10x7.5 eh + 10x3.75 eh

    Cables Crossovers
    15x5 eh
    10x10 eh
    10x10 eh
    10x10 eh + 10x5 eh

    Arms circuit
    3 sets with 8 kgs DB (without rest between exercises and sets)
    Hammer Curl 10x
    DB Curl 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x
  40. New Member
    ant72ch's Avatar
    Stats
    5'11"  204 lbs.
    Join Date
    Nov 2004
    Age
    42
    Posts
    118
    Rep Power
    181
    Level
    6
    Lv. Percent
    28.75%

    01.10.2009, Legs Day


    Thu, 01.10.2009
    LEGS DAY
    13:05-13:55

    eh = each hand
    10x25 = reps x weights in kgs


    Abs Crunches
    4 sets 40x

    Leg Press
    15x120
    10x220
    10x230
    10x240 PR! + 10x120

    Leg Curl
    15x25
    10x50
    10x50
    10x50 + 10x25

    Leg Extension
    15x30
    10x60
    10x60
    10x60 + 10x30

    Reverse Barbell Curl alternated with Reverse Grip Tricep Pushdown
    10x22.5 + 10x17.5
    10x22.5 + 10x17.5
    10x22.5 + 10x17.5

    Arms circuit
    3 sets with 8 kgs DB (without rest between exercises and sets)
    Hammer Curl 10x
    DB Curl 10x
    Standing DB One-Arm Triceps Extension 10x
    Tricep DB Kickback 10x

    Calf Press on Leg Press
    15x100
    15x100
    15x100
    15x100
    15x100
    Note: 30 sec rest beetween sets
  

  
 

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