Ant72's Training Log

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

"Hard brain, hard body!"

Ant72

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!

"Hard brain, hard body!"

Ant72

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 Image(s)

"Hard brain, hard body!"

Ant72

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. :(

"Hard brain, hard body!"

Ant72

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!

"Hard brain, hard body!"

Ant72

Likin' the new avi!  Maybe it will inspire me to put up a new one like that!  Good workin' out!  :)

JMBS


Likin' the new avi!  Maybe it will inspire me to put up a new one like that!  Good workin' out!  :)

Thanks JMBS but I'm not very satisfied with my workouts lately. I feel tired day after day. I think I'm on the track of overtraining. I've to change something in the next days!

"Hard brain, hard body!"

Ant72

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

"Hard brain, hard body!"

Ant72

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!

"Hard brain, hard body!"

Ant72

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

"Hard brain, hard body!"

Ant72

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

"Hard brain, hard body!"

Ant72

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 eh + 10x10 eh
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh
 
Back Flyes (with Cables)supersetted with Bent Over Dumbbell Rear Delt Raise
10x7.5 eh + 10x10 eh
10x7.5 eh + 10x10 eh
10x7.5 eh + 10x10 eh
10x7.5 eh + 10x10 eh
10x7.5 eh + 10x10 eh
 
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

"Hard brain, hard body!"

Ant72

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 Pulldown
10x25
10x25
10x25
10x25
 
Low Row (machine) supersetted with Vertical Traction (machine)
10x80 + 10x40
10x80 + 10x40
10x80 + 10x40
 
Dumbbell Shrug supersetted with Bent Over DB Rear Delt Raise
10x30 eh + 15x20 eh + 10x10 eh
10x30 eh + 15x20 eh + 10x10 eh
10x30 eh + 15x20 eh + 10x10 eh
 
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

"Hard brain, hard body!"

Ant72

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 eh + 10x10 eh
 
Smith Machine Flat Bench Press
10x37.5
10x37.5
10x37.5
10x37.5
10x37.5
Note: 30 sec rest beetween sets
 
Bent-Arm Dumbbell Pullover
10x26
10x26
10x26
 
Cables Crossovers
15x10 eh
15x10 eh
15x10 eh
15x10 eh
15x10 eh
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
 
Comments:
Good chest session! DB Press and DB Flyes very easy today, next week I'll try to up the weight.

"Hard brain, hard body!"

Ant72

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
15x100
15x100
15x100
15x100
15x100
15x100
Note: 30 sec rest beetween sets
 
Seated Palms-Down Barbell Wrist Curl
10x17.5
10x17.5
10x17.5
 
Seated Palm-Up Barbell Wrist Curl
15x17.5
15x17.5
15x17.5
 
Arms circuit
2 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
 
Comments:
Yesterday rest day, very relaxing noon time: 15 min sauna and 15 min whirlpool bath.
Great legs session today! On leg press first set at 240 very easy, the second a bit more hard. I want to reach the 3 sets at 250 by the end of the month, I can do it!

"Hard brain, hard body!"

Ant72

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 eh + 10x10 eh
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh
10x16 eh + 10x10 eh
 
Back Flyes (with Cables) supersetted with Bent Over Dumbbell Rear Delt Raise
10x10 eh + 10x12 eh
10x10 eh + 10x12 eh
10x10 eh + 10x12 eh
10x10 eh + 10x12 eh
10x10 eh + 10x12 eh

"Hard brain, hard body!"

Ant72

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 Pulldown supersetted with Upright Cable Row
10x25 + 10x25
10x25 + 10x25
10x25 + 10x25
10x25 + 10x25
 
One-Arm Dumbbell Row supersetted with Bent Over DB Rear Delt Raise
10x20 eh  + 10x10 eh
10x20 eh  + 10x10 eh
10x20 eh  + 10x10 eh
10x20 eh  + 10x10 eh
Barbell Deadlift
15x47.5
10x67.2
10x67.2
10x67.2
10x47.5
 
Reverse Barbell Curl + Hammer Curl + Barbell Curl (superset)
alternated with Reverse Grip Tricep Pushdown + Tricep DB Kickback + Tricep Pushdown (superset)
10x22.5 + 10x10 eh + 10x22.5 + 10x20 + 10x10 eh + 10x20
10x22.5 + 10x10 eh + 10x22.5 + 10x20 + 10x10 eh + 10x20
Note: without rest between exercises
 
Concentration Curls + Alternate Cable Curls (superset)
alternated with Standing DB One-Arm Triceps Extension + Standing Cable Triceps Extension (superset)
10x10 eh + 10x7.5 eh + 10x10 eh + 10x20
10x10 eh + 10x12.5 eh + 10x10 eh + 10x30
Note: without rest between exercises
 
Preacher Curls + Alternate DB Curls (superset)
alternated with Triceps Pushdown (Rope Attachment) + Standing Low-Pulley One-Arm Triceps Extension (superset)
10x27.5 + 10x10 eh + 10x20 eh + 10x7.5
10x27.5 + 10x10 eh + 10x20 eh + 10x7.5
Note: without rest between exercises
 
Comments:
Yesterday evening I was on fire! A huge and very long  workout! I didn't want to leave the gym! Unfortunately it closed at 8PM!"

"Hard brain, hard body!"

Ant72