Ant72's Training Log

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

"Hard brain, hard body!"

Ant72

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

"Hard brain, hard body!"

Ant72

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.

"Hard brain, hard body!"

Ant72

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.

"Hard brain, hard body!"

Ant72

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.

"Hard brain, hard body!"

Ant72

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!!

"Hard brain, hard body!"

Ant72

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.

"Hard brain, hard body!"

Ant72

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.

"Hard brain, hard body!"

Ant72

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.

"Hard brain, hard body!"

Ant72

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!

"Hard brain, hard body!"

Ant72

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!

"Hard brain, hard body!"

Ant72

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!

"Hard brain, hard body!"

Ant72

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!

"Hard brain, hard body!"

Ant72

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!

"Hard brain, hard body!"

Ant72

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.

"Hard brain, hard body!"

Ant72

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.

"Hard brain, hard body!"

Ant72

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.

"Hard brain, hard body!"

Ant72

Ant,
  What are your stats, man?  (age, height, some measurements).  That's a killer upper bod, dude!  The delts are to die for!  Give me the recipe for those coconuts!  How are the legs?  Good workin' out!  :)

JMBS


Ant,
  What are your stats, man?  (age, height, some measurements).  That's a killer upper bod, dude!  The delts are to die for!  Give me the recipe for those coconuts!  How are the legs?  Good workin' out!  :)

Hi JMBS, thanks for comments. I'm 36, 5'10.5" and at moment 194 lbs. Some measurement: chest 45", arms 16", waist 34.5", thighs 24", calves 16".
 
Recipe for "coconuts" is nothing special: hard, regular and serious work!
 
Here some pics of legs took at the end of july...

Attached Image(s)

"Hard brain, hard body!"

Ant72

Ant,
   Very nice!  If I may be selfish for a moment (when am I not?! ha!) I smell possibilities!  Your measurements are not "too" far ahead of mine.  But those delts are miles ahead!  I want mine to look like those!  What are your goals?

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:
---

"Hard brain, hard body!"

Ant72

Ant,
    What would you estimate your body fat % to be?  You do high volume high rep work I see, and a split routine.  Your goal is size over strength?  Have you always done that?  I'm training to compete in bodybuilding.  I like your look, man!   Would you mind throwing up a shirtless front and back view?  Thx!  Good workin' out!  :)

JMBS


Ant,
    What would you estimate your body fat % to be?  You do high volume high rep work I see, and a split routine.  Your goal is size over strength?  Have you always done that?  I'm training to compete in bodybuilding.  I like your look, man!   Would you mind throwing up a shirtless front and back view?  Thx!  Good workin' out!  :)

I measured my BF with my scale (15%) but I'm not sure that's correct, I don't trust it a lot.
Of course my goal is size and I worked up almost always with high volume high rep but I never thought competing in bb.
Thanks again for comments, I appreciate it.

Attached Image(s)

"Hard brain, hard body!"

Ant72

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)

"Hard brain, hard body!"

Ant72

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 Image(s)

"Hard brain, hard body!"

Ant72

Another pics took after back session...

Attached Image(s)

"Hard brain, hard body!"

Ant72

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.

"Hard brain, hard body!"

Ant72

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!

"Hard brain, hard body!"

Ant72

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!

"Hard brain, hard body!"

Ant72

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!

"Hard brain, hard body!"

Ant72