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Ergebnis 106 bis 120 von 765

Thema: gago's Log

  1. #106
    Monday February 17th 2014

    Squat
    8/8/8/8/12 105kg

    Leg Extension
    3x10 40kg

    Leg Curl
    3x10 40kg

    Hanging leg raises
    3x13 BW

    Notes
    Today I started my 8s wave.

    Squats were good. Rest between the sets was about 1 m 30 s.



    Leg extension was kinda hard in the last set.

    Leg curl was easy.

    Hanging leg raises were easier after the weekend.

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  2. #107
    Wednesday February 19th 2014

    Bench Press
    8/8/8/8/12 65kg

    Pullup
    7/4/3 BW

    Hanging Leg Raises
    15xBW

    Notes
    Bench was good.

  3. #108
    Friday February 21st 2014

    Overhead Press
    8/8/8/8/10 47.5kg

    Deadlift
    8/8/8/8/12 95kg

    Pullup
    5/5/3 BW

    Hanging leg raises
    4x10 BW

    Notes
    That was a tough workout.

    The last set on overhead press was kinda hard.

    The last reps on deadlift did not have the best form. I lost the grip after the 8th rep and used a mixed grip in the further reps. I have to wear weightlifting socks in every deadlift session to the health of my shins.

    The first set of pull-ups was better than in the last workout because my body was closer to the bar.

    Hanging leg raises was the easiest part of the workout.

    Yesterday I ate 5.5 kg bananas (weight is without peel) and nothing but bananas.

  4. #109
    Wednesday February 26th 2014

    Squat
    8/8/10 117.5kg

    Bench Press
    8/8/10 72.5kg

    Hanging leg raises
    3x10 BW

    Notes
    I am a bit ill since last Friday. So I skipped the Monday workout and did squats today. It was good.



    Bench was a bit hard because I used a weightlifting bar and did not notice. The rings are a bit wider than on a powerlifting bar and so my grip was also wider.

    Hanging leg raises were good. Today I did it on a free bar instead of a rung ladder at the wall and so I was swinging a bit because I did not have a wall where my back leans against.

  5. #110
    Friday February 28th 2014

    Overhead Press
    8/8/9 52.5kg

    Deadlift
    8/8/11 105kg

    Hanging Leg Raises
    4x10 BW

    Notes
    Overhead press was good. The last set was kinda hard.

    Deadlifts were good. I lose concentration in the last reps and so they had not perfect form. I have to work on that, not letting the hips raise first.

    Hanging leg raises were easy.

  6. #111
    Monday March 3rd 2014

    Squat
    16x130kg

    Leg Extension
    10x42.5kg
    10x45kg
    10x47.5kg

    Leg Curl
    10x42.5kg
    10x45kg
    10x47.5kg

    Hanging leg raises
    3x10 BW

    Notes
    Boom! Squats were awesome. I got it! Lesson learned: Never drop the weight when you have a spotter!



    Leg extensions were good. The last set was heavy.

    The last set of leg curls was killer.

    Hanging leg raises were good again after a restful weekend.

  7. #112
    Wednesday March 5th 2014

    Bench Press
    13x80kg

    Pullup
    7/3/3 BW

    Hanging leg raises
    3x10 BW

    Notes
    Bench was good.



    I have to work on pull-ups. I am so weak at them.

    Hanging leg raises were good.

  8. #113
    Friday March 7th 2014

    Overhead Press
    11x60kg

    Deadlift
    20/5/5 120kg
    10x60kg

    Leg Curl
    8x45kg
    8x55kg
    8x65kg
    8x75kg

    Pullup
    10x1 BW

    Hanging Leg Raises
    4x10 BW

    Notes
    Overhead press was good.



    Deadlift was heavy. Hips raised first sometimes. I did some additional technique work.



    Leg curls were good. Last set was hard.

    Today I started 10 sets of 1 rep to improve my pull-ups. In the next workout I am going to do 10 sets of 2 reps.

    Hanging leg raises were easy.

  9. #114
    Monday March 10th 2014

    Squat
    5x65kg
    5x80kg
    5x97.5kg

    Bench Press
    5x40kg
    5x50kg
    5x60kg

    Pullup
    10x2 BW

    Hanging Leg Raises
    4x10 BW

    Notes
    My second deload week before my next heavy weeks. So the weights were light.

    I just did pull-ups seriously because I want to get stronger in them.

    Of course my weak abs got punished.

  10. #115
    Wednesday March 12th 2014

    Overhead Press
    5x30kg
    5x37.5kg
    5x45kg

    Deadlift
    5x57.5kg
    5x72.5kg
    5x87.5kg

    Pullup
    10x3 BW

    Hanging Leg Raises
    4x10 BW

    Notes
    Another light workout.

    Pull-ups were good.

    I did hanging leg raises with an underhand grip worked good in the first two sets. Now my forearms are pumped.

  11. #116
    Monday March 17th 2014

    Squat
    5/5/5/5/5/8 120kg

    Leg Extension
    10x45kg
    10x47.5kg
    10x50kg

    Leg Curl
    10x45kg
    10x47.5kg
    10x50kg

    Pullup
    10x4 BW

    Ab Wheel
    3x5 BW

    Notes
    Squats were good.



    Leg extensions and leg curls were also good.

    Pull-ups were hard after the fifth set. The last three sets I did 3+1 reps. So the next time I am going to do 10x4 again.

    Ab wheel was killer. I felt it more in my arms than in my abs. The exercise is totally new and really hard for me.

  12. #117
    Wednesday March 19th 2014

    Bench Press
    5/5/5/5/5/10 70kg

    Barbell Row
    4x10 60kg

    Hanging Leg Raises
    3x10 BW

    Notes
    Bench press was good. My butt was on the bench the whole time although it does not seem so in the video.



    Rows were good. I pulled just with the lats and so my upper body was above parallel to the floor.

    Hanging leg raises were hard. I tried to touch the bar with my feet in every rep.

  13. #118
    Friday March 21st 2014

    Overhead Press
    5/5/5/5/5/8 52.5kg

    Deadlift
    5/5/5/5/5/8 112.5kg

    Pullup
    10x4 BW

    Hanging Leg Raises
    3x10 BW

    Notes
    Overhead press was good.



    Deadlift was good. Technique and form worked because my trainer told me to widen my stance, so pulling was easier in the last two sets.



    Pull-ups were fucking hard. I did 3+1 reps after the fifth set.

    Hanging leg raises were good. I tried to touch the bar with my feet in every rep. I could not do that in the last set because I my abs were already fucked up.

  14. #119
    Monday March 24th 2014

    Squat
    5/5/5/8 132.5kg

    Leg Extension
    10x47.5kg
    10x50kg
    10x52.5kg

    Leg Curl
    10x47.5kg
    8/6 50kg

    Hanging Leg Raises
    3x10 BW

    Notes
    Squats were good.



    Leg extensions were easy.

    Leg curls were so heavy.

    In the first set of hanging leg raises I touched the bar with my feet in every rep. The other sets were without touching.

  15. #120
    Wednesday March 26th 2014

    Bench Press
    5/5/5/10 77.5kg

    Pullup
    10x4 BW

    Hanging leg raises
    3x11 BW

    Notes
    Bench was good. The pins were to high, so I lost tension while unraveling the weight and my shoulder blades came forward. I have to stay tight during the whole lift and push my chest out. So I did some technique work afterwards.



    Pull-ups were better. I took a bit more rest between the last three sets.

    I did better in hanging leg raises with touch the bar. Moreover I added a rep in each set for getting and will add reps in the following workouts.

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