Torben's training log, Phase 3: do you even lift, brah?

[Torben]

thursday, june 14th
back
abs
a gay day,  soaked in rain and a late work out fucked it up for me
pull ups 10,8,6
back delts
rowing machine
lat pull down
5 sets of biceps curls @27.5kg

[Torben]

saturday,  june 15th
shoulders
6x4x37.5 kg military press
3x10x18 shoulder press
ss front raise (3x12x20) and shrugs (3x15-20x40)
sidraise machine

sunday,  june 16th
leg day
3x5x50kg hang cleans
7x10x100kg deep squats
3x12x60kg rdl
3x8x? quads

[Torben]

monday juneizzey the 17tha
chest
fucking hero workout,  so great,  I wonder why I didnt grow a second penis.

7x3x80kg bench press last rep was x4
3x8-10x24kg inlcine dumbbell bench press
cable cross overs
3x10 wide push ups
dip machine
reverse/bench dips
cable push down.

[Torben]

thursday, june 20th
i fucking exploded today,  dont know if its the weather or my work out progress is finally kicking in (or maybe the cocain?) but dang
back workout today
abs
pullups
12, 8, 6, 6 assisted
rowing machine (16,14,13x90kg)
back delt machine
sz-biceps curl 8,8,6x 27.5
db curl 12,8,6x14kg
concentration curl
another set of sz curl, 8x27.5

[Torben]

testing week.  yesterday sucked.

tue,  june 25th
squat test
4min cycling,  stretching, 2min rowing,  dyn stretching,  a few short sprints
3x50 hang clean
3x50 full clean
squats:  80, 110, 115, 120, 125, 130 (fail)

125 didnt feel that heavy,  but after them my concentration was instantly gone,  I heard the chatter of all the gaywads around the rack,  the fucking music,  just wasnt in the zone.  had the 130 on my back,  half way down i gave up.  shit.  will do that again end of week.

[IR_Kuoin]

People who go to the gym to chat around

[Torben]

People who go to the gym to chat around

seriously.  at least do it in the cardio area but not next to my squat rack ahrg!

[Radament]

OT

(click to show/hide)

[SixThumbs]

seriously.  at least do it in the cardio area but not next to my squat rack ahrg!

Or people curling in the one squat rack in my gym.

[Torben]

Or people curling in the one squat rack in my gym.

I have two gyms in my town and purposley went to the one that has two squat racks because of that

gym memes is so true!

[Torben]

thursday, june 27th:  did a sick back workout,  dont remember what tho

new cylce: higher volume and supersets.

monday, july 1st
leg day: 
2x3x60 hang cleans
2x3x60 full cleans
2x3x80 full cleans
limited motion squats: 4x40 seconds @ 50kg (almos static soft bouncing movement around the 3/4 squat point)
100 double stair walks with 30kg on back (no point in doing that again)
1x10x+30kg lunge walk
3x12x? lateral and medial leg press

tuesday, july 2nd
chest day/ frontal deltas/ triceps
warmup
bench press Xx40, 60, 10x70, 8x75, 5x75 in SS with military press Xx 20, 10x40, 5x50, 10x30, 6x30
incline db bench 3x?x24-18kg  in ss with db shoulder press 3x?x 20-18kg
cable cross over 3x?x? in SS with front raise 3x12-16x15

dips ~10,6,4
french press @ 27.5kg
cable push down

need to get some order in that work out for next week

[Torben]

thursday,  july 4th
lateral/rear delts and back
sideraise machine with negative emphasis (

(click to show/hide)

point is to do many reps but also heavy:  you use a "light" weight that allows 20-35 reps and let your buddy push the arms down on the negative part of the movement

) 4x25-15 in SS with pullups (10,6, 4, 10 assisted)
pull up machine 2x?x15 in SS with rear delta machine 2x15x?
bent over rows 3x15x50 SS with jerked db sideraises 3x?x10/db

1x?x15kg single arm rows as finisher for back

hang swing pyramid as rear delta finisher

biceps:
db curl pyramid with 10, 12, 14kg/db
21 with oly bar (20kg)

[Son Of Odin]

Torben:
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[Torben]

 

[Son Of Odin]

I guess that guy didn't remember to breathe


But seriously it's apparently even dangerous to hold your breath while lifting big weights?