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Rubby90
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« Reply #2175 on: February 04, 2012, 02:21:01 AM » |
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Philly is pleased - I gained 5-6 kg within the last 6 weeks, gained some muscle and seem to have reduced my bodyfat about 1-2 % as I now (when flexing) have a quite visible 4 pack.  |
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RubenVL
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« Reply #2176 on: February 04, 2012, 02:26:39 AM » |
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Phat ass.  Does require new pics though bro! |
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Faith tapped me on the shoulder and said: You're a weightlifter.
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Rubby90
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« Reply #2177 on: February 04, 2012, 04:02:04 AM » |
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Phat ass. Does require new pics though bro! Nope, not just yet  I will do take photos by the end of March - I guess one can see a real difference then compared to my last pics |
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Rubby90
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« Reply #2178 on: February 06, 2012, 10:50:36 AM » |
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Legs & lower back Squats (last set no sumos) 12 x 60 | 12 x 70 | 12 x 60 Stiff leg deadlifts 12 x 60 | 12 x 70 | 10 x 70 Dumbbell lunges 8 x 15 | 8 x 15 | 8 x 15 Hyperextensions 12 x BW + 30 | 12 x BW + 30 | 12 x BW + 30 Leg curls 12 x 55 | 12 x 55 | 12 x 55 Leg extensions 12 x 55 | 12 x 55 | 12 x 55 Seated calf raises 30 x 75 | 30 x 75 | 30 x 75 Okay, funny story. Basically I always did sumo squats (I knew that and just didn't write it down), so some guy "corrected" my form to basic squats today at the gym. I did those sumos for quite a while now to mix things up but I realized again, that the "normal" squats are the better ones to do, so less weight and oldschool variation again! 
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RubenVL
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« Reply #2179 on: February 06, 2012, 10:52:42 AM » |
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Basically olympic squats now? :p
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Faith tapped me on the shoulder and said: You're a weightlifter.
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Rubby90
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« Reply #2180 on: February 06, 2012, 11:18:17 AM » |
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Basically olympic squats now? :p
Bit deeper than this   |
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Rubby90
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« Reply #2181 on: February 07, 2012, 10:52:51 AM » |
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Chest, triceps & abs Incline bench press 12 x 40 | 12 x 50 | 10 x 50 Bench press 12 x 60 | 10 x 60 | 12 x 50 JM press 12 x 20 | 12 x 30 | 10 x 30 Dumbbell flys 12 x 15 | 12 x 15 | 12 x 15 Dips 9 x BW + 6 | 9 x BW + 6 | 12 x BW Triceps extensions 12 x 45 | 12 x 50 | 12 x 50 Wood chops 12 x 45 | 12 x 45 | 12 x 45 Decline crunches 12 x BW + 15 | 12 x BW + 15 | 12 x BW + 15 Excellent workout, great triceps pump. And I can feel my chest DOMS today already 
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RubenVL
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« Reply #2182 on: February 07, 2012, 10:54:32 AM » |
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Dat dere pump! |
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Faith tapped me on the shoulder and said: You're a weightlifter.
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LonelyGuitarrist
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« Reply #2183 on: February 07, 2012, 11:30:51 AM » |
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Damn! Strong core.  |
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marinovb
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« Reply #2184 on: February 09, 2012, 09:18:10 AM » |
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U (heart) DOMS?
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Rubby90
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« Reply #2185 on: February 09, 2012, 12:32:41 PM » |
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U (heart) DOMS?
I interpret them as a good sign Back & Biceps Ultra-wide grip chinups (last set wide pullups) 12 x BW | 12 x BW | 12 x BW Lat pulldown (chest) 12 x 55 | 10 x 60 | 12 x 65 T-bar rows (no chest support) 12 x 45 | 12 x 50 | 12 x 50 Lat cable rows 12 x 55 | 12 x 55 | 12 x 55 EZ curls 12 x 27,5 | 12 x 27,5 | 12 x 27,5 Dumbbell hammer curls 6 x 15 | 8 x 15 + 6 x 9 | 6 x 15 + 6 x 9 Decent workout, having a great run this week |
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Hamidabdul101
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« Reply #2186 on: February 10, 2012, 09:12:33 AM » |
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nice on the rows and chins |
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Rubby90
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« Reply #2187 on: February 10, 2012, 10:41:05 AM » |
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Thanks mate! Shoulders, neck & abs Seated military press 12 x 40 | 12 x 45 | 12 x 50 DB shoulder press 12 x 17,5 | 12 x 17,5 Seated DB reverse flys 12 x 9 | 12 x 9 Vertical barbell rows 12 x 27,5 | 12 x 27,5 | 12 x 27,5 Ab rollouts 12 x BW | 12 x BW | 12 x BW Hanging leg raises 12 x BW | 12 x BW | 12 x BW Reviewing the entire week - very awesome. One of my greatest weeks in months I think, kind of feeling it this way at least |
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« Last Edit: February 10, 2012, 11:28:09 AM by Rubby90 »
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Hamidabdul101
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« Reply #2188 on: February 10, 2012, 11:15:39 AM » |
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Damit i should really do those ab rollouts but i cant be bothered!!! They are too hard, and i cant do them. But they are good. I should really work out my core more though!
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Rubby90
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« Reply #2189 on: February 10, 2012, 11:29:34 AM » |
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Damit i should really do those ab rollouts but i cant be bothered!!! They are too hard, and i cant do them. But they are good. I should really work out my core more though!
Best exercise I know for the core / abs, best exercise for obliques - wood chops! Rollouts were fairly easy in this workout as I had a really strong grip today. |
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