The Dragon's Journey

assassin · 01-25-2007, 07:24 PM

25-1-07 THU

90 min kick boxing workout. we worked today for speed ...... I Was so dizzy and my head was going to blow up ....didn't workout today as planned , probably tomorrow.

Double D · 01-25-2007, 07:47 PM

Do reallize you dont have to experience soreness to gain muscle or strength. Good lookin workout though.

assassin · 01-28-2007, 09:15 PM

Quote:

Originally Posted by Double D

Do reallize you dont have to experience soreness to gain muscle or strength. Good lookin workout though.

iF YOU are talking about the pull up workout , then yeah sure

but I mean that by experience you can feel the good pain

......

Double D · 01-28-2007, 09:22 PM

Se se senor....

assassin · 01-28-2007, 09:28 PM

26-1-07 fri.
low intensity kb workout..

27-1-07 sun.
rest

28-1-07 sat I'm gonna travel for vacation at tuesday so I thought of doing push on sunday and pull on monday before I travell for a couple of days...

push

bb bench press
10 x 65 kg warm up
10 x 80
8 x 85
6 x 90
5 x 95
4 x 90 kg

Inclined bb press

6 x 75 kg
5 X 70
5 X 70

Weighted dips

(bw + 20 kg)x 6
(bw + 20 kg)x6
(bw + 15 kg)x6

db oh press
8 x 15 kg
8 x 15 kg

front db raises
10 kg dbs x 12reps x 2 sets

side lateral raises
10kg dbs x 10resps x 2 sets

skull crushers (I assumed the bar = 7 kgs)
27 kg x 8
27 x 6
27 x 5

2 x cable push downs

.......

assassin · 01-28-2007, 09:29 PM

TOO much volume :S

Double D · 01-28-2007, 09:30 PM

Did you sense me lookin at it and getting ready to comment that?

assassin · 01-29-2007, 04:40 PM

Quote:

Originally Posted by Double D

Did you sense me lookin at it and getting ready to comment that?

.....Your comments are welcomed my friend ...I just increased the volume because I'm gonna have a 4-5 days of rest afterwards ....

assassin · 01-29-2007, 04:53 PM

mon 28-1-07

pull

WG pull ups (not so wide grip just slightly wider than the regular one )

bw x 12
bw x 10
bw x 10
bw x 8

cable seated rows

80 lbs x 12
90 lbs x 12
100 lbs x 10
100 lbs x 10

chinups
bw x 8
bw x 8

one hand db rows

9 reps x 35 kgs (just one set)

light deadlifts

95kgs x 12 reps (easy)
95 x 12
105 x 8

2 sets x 10 reps x db shrugs

dehydrated ...preparing for my vacation , probably I'll go to the beach ...
but my strength suck for now..

assassin · 02-04-2007, 01:22 AM

ok I'M back now after 4 days of nosleep , partying and beer and skipping meals ...I am afraid to go to the gym now , today or tomorrow will be my first weight training day.....

assassin · 02-05-2007, 03:36 PM

mon 5-2-07

chest/tri

5 minutes fast jumping rope (warm up)

flat bench press (bb)

10x65kg (warm up)
10x85
8x95 (failure)
6x85
6x85 kg

inc. press machine
x3 sets

dipsx2setsx10 reps

triceps machine(same as skull crushers)
x3sets

cable push downs

12 x 50
12x50
10x60

kick boxing workout x 90 minutes

jogging x 1600 meters

assassin · 02-07-2007, 02:28 AM

TUES 6-02-07

back

10 minutes jump rope

bb bentover rows

12 x 50 kg ...warm up
10 x 60
10x 70
8 x 70
6x70kg

cable pulldowns (slightly wide grip)

x 3 sets . (weight not sure, the plates were erased)

cable seated rows x 3 sets
12 x 9 plates
10 x 10
10 x 10
10 x 11 plates

weighted cruches on ab machine x 2 sets
leg hang raises x 2 sets

assassin · 02-07-2007, 06:04 PM

wed 7-2-07

kick boxing workout x 90 min.

assassin · 02-08-2007, 12:39 PM

thu 8-2-07

rest cheat fest.

assassin · 02-13-2007, 06:43 AM

mon 12/2/07

back to my program .... no carb day

shoulders , triceps

bb shoulder presses

45 kg x 10 reps

50 kg x 7

50 x 6

45 x 7

db military

18 kg x 3 sets x 8 reps

db lat raises x 2
db front raises x 2

triceps

skull crushers

4 sets x 27 kg x 10 reps

cable push downs

3 sets x 10 reps

90 min boxing workout

assassin · 02-14-2007, 02:52 AM

tues. back workout

PULL UPS (slightly wider grip)

bw x 8
bw x 7
bw x 8
bw x 5

chin ups

bw x 4 sets x 6 reps

cable seated rows

9 plates x 10reps
10 x 10
11 x 10

DEAD LIFTS (no straps , still haven't bought one yet)

75 kgs x 10 reps (warm up)

115 x 7
115 x 6
115 x 6
115 x 5

assassin · 02-24-2007, 05:55 AM

my hamstring was teared when i was stretching last tuesday .

assassin · 03-06-2007, 03:38 PM

ok i'v stopped training since my injury now i'll start again ...yesterday i did a bw workout it went like that ...

push ups x 8 sets x 20 reps
supersetting with 8 sets of pullups/chinups x 7-10 reps

**DOMS** · 03-06-2007, 04:04 PM

How's the leg?

assassin · 03-13-2007, 04:19 AM

Quote:

Originally Posted by DOMS

How's the leg?

I did an x-ray and the doctor told me that i shouldn't exercise for 6 weeks , now 2 weeks remaining , i hope it'll be fine , i'm working my upper body only now with weights , no cardio ,norunning ,nothing more than weights.

assassin · 03-13-2007, 04:26 AM

yesterday workout

chest / triceps

bb flat press

75kgs x 12 reps (warm up)
85 x 10
95 x 8
100 x 4 (+2forced reps)
95 x 6

db inc presses ~ 45 deg.

25kg x 6reps x 4 sets

dips
bw x 4 sets x 10reps

cable push downs

4 sets x 70 kg x 10 reps

assassin · 03-13-2007, 09:43 AM

today's workout

back+traps

3 sets x wg pullups x 10reps

seated rows
60 kgs x 10 reps(1 set

tbar rows
45kgs x10 x 4sets

cable pulldowns
10x 70kgs (1set)

one hand db rows
30 kg x 8 reps (1 set)

bb shrugs
75 kg x 20 reps
95 kg x 10 reps
85 kg x 12 reps

bb curls x 3 sets

01-25-2007, 07:24 PM	#31
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 25-1-07 THU 90 min kick boxing workout. we worked today for speed ...... I Was so dizzy and my head was going to blow up ....didn't workout today as planned , probably tomorrow.
	Training journal http://www.ironmagazineforums.com/sh...ad.php?t=75409

02-05-2007, 03:36 PM	#41
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	mon 5-2-07 chest/tri 5 minutes fast jumping rope (warm up) flat bench press (bb) 10x65kg (warm up) 10x85 8x95 (failure) 6x85 6x85 kg inc. press machine x3 sets dipsx2setsx10 reps triceps machine(same as skull crushers) x3sets cable push downs 12 x 50 12x50 10x60 kick boxing workout x 90 minutes jogging x 1600 meters
	Training journal http://www.ironmagazineforums.com/sh...ad.php?t=75409

02-08-2007, 12:39 PM	#44
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	thu 8-2-07 rest cheat fest.
	Training journal http://www.ironmagazineforums.com/sh...ad.php?t=75409

02-13-2007, 06:43 AM	#45
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	mon 12/2/07 back to my program .... no carb day shoulders , triceps bb shoulder presses 45 kg x 10 reps 50 kg x 7 50 x 6 45 x 7 db military 18 kg x 3 sets x 8 reps db lat raises x 2 db front raises x 2 triceps skull crushers 4 sets x 27 kg x 10 reps cable push downs 3 sets x 10 reps 90 min boxing workout
	Training journal http://www.ironmagazineforums.com/sh...ad.php?t=75409

02-14-2007, 02:52 AM	#46
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	tues. back workout PULL UPS (slightly wider grip) bw x 8 bw x 7 bw x 8 bw x 5 chin ups bw x 4 sets x 6 reps cable seated rows 9 plates x 10reps 10 x 10 11 x 10 DEAD LIFTS (no straps , still haven't bought one yet) 75 kgs x 10 reps (warm up) 115 x 7 115 x 6 115 x 6 115 x 5
	Training journal http://www.ironmagazineforums.com/sh...ad.php?t=75409

01-25-2007, 07:47 PM	#32
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Do reallize you dont have to experience soreness to gain muscle or strength. Good lookin workout though.

01-28-2007, 09:22 PM	#34
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Se se senor....

01-28-2007, 09:28 PM	#35
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	26-1-07 fri. low intensity kb workout.. 27-1-07 sun. rest 28-1-07 sat I'm gonna travel for vacation at tuesday so I thought of doing push on sunday and pull on monday before I travell for a couple of days... push bb bench press 10 x 65 kg warm up 10 x 80 8 x 85 6 x 90 5 x 95 4 x 90 kg Inclined bb press 6 x 75 kg 5 X 70 5 X 70 Weighted dips (bw + 20 kg)x 6 (bw + 20 kg)x6 (bw + 15 kg)x6 db oh press 8 x 15 kg 8 x 15 kg front db raises 10 kg dbs x 12reps x 2 sets side lateral raises 10kg dbs x 10resps x 2 sets skull crushers (I assumed the bar = 7 kgs) 27 kg x 8 27 x 6 27 x 5 2 x cable push downs .......

01-28-2007, 09:29 PM	#36
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	TOO much volume :S

01-28-2007, 09:30 PM	#37
Double D Senior Member Elite Member Join Date: May 2006 Posts: 9,694	Did you sense me lookin at it and getting ready to comment that?

01-29-2007, 04:53 PM	#39
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	mon 28-1-07 pull WG pull ups (not so wide grip just slightly wider than the regular one ) bw x 12 bw x 10 bw x 10 bw x 8 cable seated rows 80 lbs x 12 90 lbs x 12 100 lbs x 10 100 lbs x 10 chinups bw x 8 bw x 8 one hand db rows 9 reps x 35 kgs (just one set) light deadlifts 95kgs x 12 reps (easy) 95 x 12 105 x 8 2 sets x 10 reps x db shrugs dehydrated ...preparing for my vacation , probably I'll go to the beach ... but my strength suck for now..

02-04-2007, 01:22 AM	#40
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	ok I'M back now after 4 days of nosleep , partying and beer and skipping meals ...I am afraid to go to the gym now , today or tomorrow will be my first weight training day.....

02-07-2007, 02:28 AM	#42
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	TUES 6-02-07 back 10 minutes jump rope bb bentover rows 12 x 50 kg ...warm up 10 x 60 10x 70 8 x 70 6x70kg cable pulldowns (slightly wide grip) x 3 sets . (weight not sure, the plates were erased) cable seated rows x 3 sets 12 x 9 plates 10 x 10 10 x 10 10 x 11 plates weighted cruches on ab machine x 2 sets leg hang raises x 2 sets

02-07-2007, 06:04 PM	#43
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	wed 7-2-07 kick boxing workout x 90 min.

02-24-2007, 05:55 AM	#47
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	my hamstring was teared when i was stretching last tuesday .

03-06-2007, 03:38 PM	#48
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	ok i'v stopped training since my injury now i'll start again ...yesterday i did a bw workout it went like that ... push ups x 8 sets x 20 reps supersetting with 8 sets of pullups/chinups x 7-10 reps

03-13-2007, 04:26 AM	#51
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	yesterday workout chest / triceps bb flat press 75kgs x 12 reps (warm up) 85 x 10 95 x 8 100 x 4 (+2forced reps) 95 x 6 db inc presses ~ 45 deg. 25kg x 6reps x 4 sets dips bw x 4 sets x 10reps cable push downs 4 sets x 70 kg x 10 reps

03-13-2007, 09:43 AM	#52
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	today's workout back+traps *3 sets x wg pullups x 10reps* seated rows 60 kgs x 10 reps(1 set *tbar rows* 45kgs x10 x 4sets *cable pulldowns* 10x 70kgs (1set) *one hand db rows* 30 kg x 8 reps (1 set) *bb shrugs* 75 kg x 20 reps 95 kg x 10 reps 85 kg x 12 reps *bb curls* x 3 sets

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