Recent content by ant72ch

  1. ant72ch

    Ant72's Training Log

    11.10.2009, Back Day Sun, 11.10.2009 BACK DAY 18:00-19:45 eh = each hand 10x25 = reps x weights in kgs Abs Crunches 6 sets 30x Wide-Grip Pulldowns Behind The Neck supersetted with Underhand Close-Grip Lat Pulldown 15x30 + 10x30 8x60 + 8x60 8x60 + 8x60 8x60 + 8x60 10x30 + 10x30 Straight-Arm...
  2. ant72ch

    Ant72's Training Log

    09.10.2009, Shoulders Day Fri, 09.10.2009 SHOULDERS DAY 12:45-13:25 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 + 10x12 eh Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate) 10x16...
  3. ant72ch

    Ant72's Training Log

    07.10.2009, Legs Day Wed, 07.10.2009 LEGS DAY 12:35-13:30 eh = each hand 10x25 = reps x weights in kgs Abs Crunches 4 sets 40x Leg Press 15x120 10x220 10x240 10x240 + 10x120 Leg Curl 15x25 10x50 10x50 10x50 + 10x25 Leg Extension 15x30 10x60 10x60 10x60 + 10x30 Calf Press on Leg Press...
  4. ant72ch

    Ant72's Training Log

    05.10.2009, Chest Day Mon, 05.10.2009 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...
  5. ant72ch

    Ant72's Training Log

    04.10.2009, Back Day Sun, 04.10.2009 BACK DAY 19:00-19:45 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 + 8x60 8x60 + 8x60 8x60 + 8x60 10x30 + 10x30 Straight-Arm...
  6. ant72ch

    Ant72's Training Log

    02.10.2009, Shoulders Day Fri, 02.10.2009 SHOULDERS DAY 12:35-13:30 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 + 10x12 eh Dumbbell Side Lateral Raise supersetted with Dumbbell Front Raise (alternate) 10x16...
  7. ant72ch

    Ant72's Training Log

    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...
  8. ant72ch

    Ant72's Training Log

    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...
  9. ant72ch

    Ant72's Training Log

    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...
  10. ant72ch

    Ant72's Training Log

    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...
  11. ant72ch

    Ant72's Training Log

    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...
  12. ant72ch

    Ant72's Training Log

    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...
  13. ant72ch

    Ant72's Training Log

    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...
  14. ant72ch

    Ant72's Training Log

    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...
  15. ant72ch

    Ant72's Training Log

    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...
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