Thread: The Dragon's Journey

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

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 ......

Se se senor....

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

.......

TOO much volume :S

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

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 ....

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..

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.....

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

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

wed 7-2-07

kick boxing workout x 90 min.

thu 8-2-07

rest cheat fest.

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

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

my hamstring was teared when i was stretching last tuesday .

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

How's the leg?

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.

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