Getting bigger

[Parkkila]

Okay, so something about me at first,

I am 17 years old, soon 18, studying at high school and I go training 3 times a week mostly, with 1 day on 1 day off method.

atm I weight around 72.4 kg and trying to achieve as much lean mass as i can. I eat like 2800 kcals a day, mostly 40/40/20.

now i am going to post 3 trainings, because the workout tracker doesn't work with kilograms (atleast for me doesnt work) and it is much easier for me to use kgs than convert 'em to lbs.

December 29th
---------------
Barbell Bench Press - Medium Grip: tried 2x6, got 1x6 58,5kg + 1x5 60kg
Barbell Incline Bench Press - medium grip: tried 3x10, got 2x10 45kg + 1x8 50kg

Narrow Stance Leg Press: Tried 3x15, got 1x15 120kg, 1x15 140kg, 1x10 155kg
Leg Extensions (machine): Tried 3x15, got 1x15 75kg, 1x15 85kg, 1x10 90kg

smitch machine overhead shoulder press: 1x15 40kg, 1x10 50kg

Side lateral raise in a machine (for shoulders): 1x10 40kg (per hand), 1x8 45kg (per hand)

Cable rope triceps extension 3x8, 1x35kg, 1x40kg, 1x45kg

Good training, no problems. Felt okay.

December 31st
-----------------
Thew new years training!

Wasn't really in the mood for training, wanted to get it done fast and quick and easy and then partyparty!

Seated Cable Rows, 1x15 50kg, 1x12 60kg, 1x8 70kg

Wide-Grip Lat Pulldown, 1x15 90lbs, 1x12 115lbs, 1x6 130lbs

Lower back in a machine, 3x15, 15x70kg, 15x80kg, 15x90kg

Lying Leg Curls: Tried 3x15, got 1x15 40kg 1x15 45kg, 1x12 50kg

Smith machine reverse calve raises: 3x15-20, 1x20 80kg, 1x20 90kg, 1x15 95kg

Dumbbell Shrug for Traps, 3x15, 15x30kg, 15x35kg, 15x35kg

Concentration Curls for Biceps: 3x12, 12x12,5kg, 10x14kg, 8x15kg

Palms-up Dumbbell Wrist curl over a bench: 3x15, 15x14kg, 15x15kg, 15x17,5kg (Per hand)

Abs in a machine: 3x15, 15x30kg, 15x35kg, 15x35kg

Good training.. then party! :)

January 2nd
------------

Barbell Bench Press - Medium Grip: tried 2x6, got 1x6 58,5kg + 1x7 60kg
Barbell Incline Bench Press - medium grip: tried 3x10, got 1x10 50kg + 1x10 52,5kg + 1x8 55kg

Narrow Stance Leg Press: Tried 3x15, got 1x15 120kg, 1x15 150kg, 1x10 170kg

Leg Extensions (machine): Tried 3x15, got 1x15 75kg, 1x15 85kg, 1x8 95kg

smitch machine overhead shoulder press: 1x8 50kg, 1x6 52.5kg

Side lateral raise in a machine (for shoulders): 1x10 40kg (per hand), 1x8 45kg (per hand)

Cable rope triceps extension 3x8, 1x35kg, 1x40kg, 1x45kg

Very good training, i was very happy about the bench press. This guy who was a backup for my bench press gave me some nice tips and i changed my grip a little bit and got better results than last time! I was hoping to get 2x6 but i got 7 so i'm okay with that one too!

[Parkkila]

Okay im sry if u can't read those reps or something, my bad, but this is for my motivation and for myself that i can see results etc.. :)) pictures soon? maybe?

[GLHF]

wats ur workout split?

[Parkkila]

as u can see i have splitted into 2 parts:

first: chest, legs (half), shoulders, triceps

second: legs (other half), back, forearms, biceps, abs, traps

[Hartyboy]

as u can see i have splitted into 2 parts:

first: chest, legs (half), shoulders, triceps

second: legs (other half), back, forearms, biceps, abs, traps

I'm confused, sorry.

[Parkkila]

I'm confused, sorry.

wtf? why

[karlz71]

I'm confused, sorry.

^^^

[rdrb]

as u can see i have splitted into 2 parts:

first: chest, legs (half), shoulders, triceps

second: legs (other half), back, forearms, biceps, abs, traps

So....you're doing two workouts a week working those bodyparts?

That's not good.

[Parkkila]

So....you're doing two workouts a week working those bodyparts?

That's not good.

No, im doing 1 on 1 off and im gonna cut it to 3 times a week when school begins.. And why that's not good? Gimme sum examples? I hear guys saying that its very intensive and (maybe) too hard but it hasn't been too hard for me to this day.

I dont see any reason why you guys just go like "im confused" "your programmee sucks", if you think so, please give me advices how i can improve my training so that i could train "the right way", that's what this is all about... really.. think about it yourself

[Parkkila]

Okay i decided to take deadlift into my 2nd training also and cut the lower back in a machine.

[Parkkila]

January 4th
-----------------
Good training, w/ my friend.

Seated Cable Rows, 1x15 60kg, 1x12 65kg, 1x9 70kg

Wide-Grip Lat Pulldown, 1x15 105lbs, 1x12 115lbs, 1x7 135lbs

Deadlift w/ legs straight 3x10-15, 15x40kg, 12x50kg, 10x60kg

Lying Leg Curls: Tried 3x15, got 1x15 45kg 1x12 45kg, 1x8 55kg

Smith machine reverse calve raises: 3x15-20, 1x20 80kg, 1x20 90kg, 1x16 95kg

Parbell Smitch for Traps, 3x15, 15x50kg, 14x60kg, 10x60kg

Concentration Curls for Biceps: 3x, 12x14kg, 8x15kg, 6x15kg

Palms-up Dumbbell Wrist curl over a bench: didn't do because parbell smitch for traps also hurt wrists ok :)

Abs in a machine: 2x15, 15x35kg, 15x35kg

Then sauna! :)

Good training imo :)

[Parkkila]

January 6th
------------

Barbell Bench Press - Medium Grip: 2x6: 1x60kg, 1x65kg
Barbell Incline Bench Press - medium grip: 3x8-10, 1x40kg (15 reps, warmup), 1x50kg (10 reps), 1x60kg (6 reps)

Narrow Stance Leg Press: Tried 3x15, got 1x15 120kg, 1x15 150kg, 1x10 160kg

Leg Extensions (machine): Tried 3x15, got 1x15 90kg, 1x12 95kg, 1x8 100kg

smitch machine overhead shoulder press: 2x6-8, 8x45kg, 6x50kg

Side lateral raise in a machine (for shoulders): 1x9 45kg (per hand), 1x8 50 g (per hand)

Cable rope triceps extension 3x15, 1x40kg, 1x45kg, 1x50kg

Good training, with my brother and some other guys. The best training so far i think. Bulkin' is really showing its strength.

73.8kg (clothes on, no shoes) at gym's

[Parkkila]

January 8th
-----------------
Good training imo :)

Seated Cable Rows, 1x15 60kg, 1x15 65kg, 1x10 70kg

Wide-Grip Lat Pulldown, 1x15 105lbs, 1x12 120lbs, 1x7 135lbs

Deadlift w/ legs straight 3x10-15, 15x40kg, 12x50kg, 10x60kg

Lying Leg Curls: 1x12 50kg, 1x12 55kg

Smith machine reverse calve raises: 3x15-20, 1x15 90kg, 1x15 100kg, 1x15 105kg

Parbell Smitch for Traps, 3x15, 15x40kg, 14x60kg, 12x80kg

Concentration curls, in a machine (bench+table): 12x35kg, 12x40kg, 8x45kg (approx)

Abs in a other machine: 1x15 w/ 10kg extra, 1x15 w/ 10.25kg extra, 1x15 w/ 10.25kg extra

Weight 72.4 kg.. maybe had a lot of water last time or something.

+ can see abbs after a training really well.. happy :>

[Parkkila]

January 10th
------------

Barbell Bench Press - Medium Grip: 2x6: 1x65kg, 1x67,5kg
Barbell Incline Bench Press - medium grip: 3x8-10, 1x40kg (15 reps, warmup), 1x50kg (10 reps), 1x60kg (6 reps)

Narrow Stance Leg Press: Tried 3x15, got 1x15 120kg, 1x15 150kg, 1x10 160kg

Leg Extensions (machine): Tried 3x15, got 1x15 90kg, 1x12 95kg, 1x8 100kg

smitch machine overhead shoulder press: 2x6-8, 8x45kg, 6x50kg

Side lateral raise in a machine (for shoulders): 1x9 50kg (per hand), 1x8 55 kg (per hand)

Cable rope triceps extension 3x15, 1x40kg, 1x45kg, 1x50kg

- Something like that, dont remember that well

[Parkkila]

January 12th
---------------

Seated Cable Rows, 1x13 55kg(warmup), 1x15 65kg, 1x8 75kg

Wide-Grip Lat Pulldown, 1x12 105lbs, 1x10 120lbs, 1x8 135lbs

Deadlift w/ legs straight 3x10-15, 13x40kg, 12x60kg, 10x70kg

Lying Leg Curls: 1x15 50kg, 1x15 55kg

Smith machine reverse calve raises: 3x15-20, 1x15 95kg, 1x15 100kg, 1x15 110kg

Parbell Smitch for Traps, 3x15, 15x55kg, 15x70kg, 15x80kg

Concentration curls, in a machine (bench+table): 15x40kg, 7x45kg, 6x45kg (approx)

Abs in a other machine: 1x15 w/ 10kg extra, 1x15 w/ 10.25kg extra, 1x15 w/ 10.25kg extra

good/ok training imo :)

[Parkkila]

January 14th
------------

Barbell Bench Press - Medium Grip: 2x6: 1x67,5kg, 5 repsx70kg
Barbell Incline Bench Press - medium grip: 3x8-10, 1x40kg (15 reps, warmup), 1x50kg (10 reps), 1x60kg (5 reps)

Narrow Stance Leg Press: Tried 3x15, got 1x15 120kg, 1x12 150kg, 1x10 170kg

Leg Extensions (machine): Tried 2x15, got 1x15 90kg, 1x8 100kg

smitch machine overhead shoulder press: 2x6-8,12x40kg 8x45kg (without backup)

Side lateral raise in a machine (for shoulders): 1x10 50kg (per hand), 1x10 55 kg (per hand)

Cable rope triceps extension tried 3x15, 15x35kg 10x40kg 45kgx7

---- this is official, i had notes @ gym, last notes might not be that real

[Parkkila]

January 17th
---------------

Seated Cable Rows, 1x13 55kg(warmup), 10x70kg, 10x75

Wide-Grip Lat Pulldown, 1x12 105lbs, 1x10 120lbs, 1x7 135lbs

Deadlift w/ legs straight 3x10-15, 13x40kg, 12x60kg, 10x70kg

Lying Leg Curls: 1x15 50kg, 1x15 55kg 1x8 60kg

Smith machine reverse calve raises: 3x15-20, 1x15 105kg, 1x15 110kg, 1x16 115kg

Parbell Smitch for Traps, 3x15, 15x55kg, 15x70kg, 15x80kg

Concentration curls, in a machine (bench+table): 15x40kg, 8x45kg, 6x45kg (approx)

Abs in a other machine: 1x15 w/ 10kg extra, 1x15 w/ 10.25kg extra, 1x15 w/ 10.25kg extra

Bad training, wasn't at the mood at all, big stress atm, personal problems

[Parkkila]

January 19th
------------

Barbell Bench Press - Medium Grip: 2x6: 6x67,5kg, 6 repsx70kg
Barbell Incline Bench Press - medium grip: 3x8-10, 1x40kg (15 reps, warmup), 1x50kg (12 reps), 1x60kg (5 reps)

Narrow Stance Leg Press: Tried 3x15, got 1x15 120kg, 1x12 140kg, 1x12 180kg

Leg Extensions (machine): Tried 2x15, got 1x12 95kg, 1x12 100kg

smitch machine overhead shoulder press: 2x6-8,12x40kg 8x45kg (without backup)

Side lateral raise in a machine (for shoulders): 1x10 55kg (per hand), 1x8 60 kg (per hand)

Cable rope triceps extension tried 3x15, 15x35kg 10x40kg 45kgx8

---- this is official, i had notes @ gym, last notes might not be that real also.

Nice training, felt okay :))

[Parkkila]

January 17th
---------------

Seated Cable Rows, 1x13 55kg(warmup), 10x70kg, 13x75

Wide-Grip Lat Pulldown, 1x12 105lbs, 1x11 120lbs, 1x8 135lbs

Deadlift w/ legs straight 3x10-15, 13x40kg, 12x60kg, 10x70kg

Lying Leg Curls: 50kg, 1x12 55kg 1x8 60kg

Smith machine reverse calve raises: 3x15-20, 1x15 105kg, 1x15 110kg, 1x16 115kg

Parbell Smitch for Traps, 3x15, 15x60kg, 15x80kg, 15x90kg

Concentration curls, in a machine (bench+table): 15x40kg, 6x45kg, 6x45kg (approx)

Abs in a other machine: 1x15 w/ 10kg extra, 1x15 w/ 10.25kg extra, 1x15 w/ 10.25kg extra

Bad training, wasn't at the mood at all, big stress atm, personal problems

[Parkkila]

January 23th
------------

Barbell Bench Press - Medium Grip: 2x6: 6x67,5kg, 6x70kg
Barbell Incline Bench Press - medium grip: 3x8-10, 1x40kg (15 reps, warmup), 1x50kg (12 reps), 1x60kg (6 reps)

Narrow Stance Leg Press: Tried 3x15, got 1x15 120kg, 1x15 140kg, 1x15 180kg

Leg Extensions (machine): Tried 2x15, got 1x12 100kg, 1x12 110kg

smitch machine overhead shoulder press: 2x6-8,10x40kg 7x47,5kg (without backup)

Side lateral raise in a machine (for shoulders): 1x9 55kg (per hand), 1x8 60 kg (per hand)

Cable rope triceps extension tried 3x15, 15x30kg 10x40kg 9x45

---- this is official, i had notes @ gym, last notes might not be that real also.

Nice training, felt okay )

[Parkkila]

January 25th
---------------

Seated Cable Rows, 1x13 55kg(warmup), 13x75, 9x80kg

Wide-Grip Lat Pulldown, 1x12 105lbs, 1x12 120lbs, 1x8 135lbs

Deadlift w/ legs straight 3x10-15, 15x55kg, 12x60kg, 10x70kg

Lying Leg Curls: 50kg, 1x15 55kg 1x9 60kg

Smith machine reverse calve raises: 3x15-20, 1x15 105kg, 1x15 110kg, 1x16 115kg

Parbell Smitch for Traps, 3x15, 15x80kg, 15x90kg, 14x100kg

Concentration curls, in a machine (bench+table): 15x40kg, 6x45kg, 6x45kg (approx)

Abs in a other machine: 1x15 w/ 10kg extra, 1x15 w/ 10.25kg extra, 1x15 w/ 10.25kg extra

Ok training, little bit stress because test week atm at school

[Parkkila]

January 23th
------------

Barbell Bench Press - Medium Grip: 2x6: 6x65,00kg, 3x70kg
Barbell Incline Bench Press - medium grip: 3x8-10, 1x40kg (15 reps, warmup), 1x50kg (12 reps), 1x60kg (3 reps)

Narrow Stance Leg Press: Tried 3x15, got 1x15 120kg, 15x140kg, 15x160kg

Leg Extensions (machine): Tried 2x15, got 1x12 100kg, 1x12 110kg

smitch machine overhead shoulder press: 2x6-8,10x40kg 6x45,00kg (without backup)

Side lateral raise in a machine (for shoulders): 1x9 55kg (per hand), 1x8 60 kg (per hand)

Cable rope triceps extension tried 3x15, 15x30kg 10x40kg, 8x40kg


Official also, ****ed up because ive been sick for like 1 week or so.... had fever 39 celsius etc so didnt eat that much and so on... and im happy that results didnt drop down more than that..

[Parkkila]

February 5th
---------------

Seated Cable Rows, 1x13 55kg(warmup), 15x70, 9x80kg

Wide-Grip Lat Pulldown, 1x15 105lbs, 1x10 120lbs, 1x8 135lbs

Deadlift w/ legs straight 3x10-15, 15x55kg, 10x70kg, 6x80kg

Lying Leg Curls: 50kg, 1x15 55kg 1x9 60kg

Smith machine reverse calve raises: 3x15-20, 1x15 105kg, 1x15 110kg, 1x15 115kg

Parbell Smitch for Traps, 3x15, 15x80kg, 15x80kg, 15x100kg

Concentration curls, in a machine (bench+table): 15x40kg, 6x45kg, 4x45kg (approx)

Abs in a other machine: 1x15 w/ 10kg extra, 1x15 w/ 10.25kg extra, 1x15 w/ 10.25kg extra

Training was bad, mood was so gone.. i dont never ever wanna be sick again.. fking fever

[CJinCH]

looks like a good progression. well done mate
what's your diet like?

[Parkkila]

I'll put my diet later on, tomorrow PROM coming up so i gotta be ready for it,

but today's training:

12th of FEBRUARY
-------------------

Barbell Bench Press - Medium Grip: 2x6: 6x65,00kg, 6x70kg
Barbell Incline Bench Press - medium grip: 3x8-10, 1x40kg (15 reps, warmup), 1x50kg (12 reps), 1x60kg (6 reps)

Narrow Stance Leg Press: Tried 3x15, got 1x15 120kg, 15x140kg, 15x170kg

Leg Extensions (machine): Tried 2x15, got 1x12 100kg, 1x12 110kg

smitch machine overhead shoulder press: 2x6-8,10x40kg 7x45,00kg (without backup)

Side lateral raise in a machine (for shoulders): 1x9 55kg (per hand), 1x8 60 kg (per hand)

Cable rope triceps extension tried 3x15, 15x30kg 10x40kg, 8x40kg

[Parkkila]

February 17th
---------------

Seated Cable Rows, 1x13 55kg(warmup), 15x70, 9x80kg

Wide-Grip Lat Pulldown, 1x15 105lbs, 1x10 120lbs, 1x8 135lbs

Deadlift w/ legs straight 3x10-15, 15x55kg, 10x70kg, 6x80kg, 3x90kg

Lying Leg Curls: 50kg, 1x15 55kg, 8x60kg

Smith machine reverse calve raises: 3x15-20, 1x15 105kg, 1x15 110kg, 1x15 115kg

Parbell Smitch for Traps, 3x15, 15x80kg, 15x80kg, 15x100kg

Concentration curls, in a machine (bench+table): 15x40kg, 6x45kg, 6x45kg (approx)

Abs in a other machine: 1x15 w/ 10kg extra, 1x15 w/ 10.25kg extra, 1x15 w/ 10.25kg extra

[Parkkila]

20th of February

Barbell Bench Press - Medium Grip: 2x6: 6x65,00kg, 6x70kg
Barbell Incline Bench Press - medium grip: 3x8-10, 1x40kg (15 reps, warmup), 1x50kg (12 reps), 1x60kg (6 reps)

Narrow Stance Leg Press: Tried 3x15, got 1x15 120kg, 15x140kg, 15x170kg

Leg Extensions (machine): Tried 2x15, got 15x95kg, 15x100kg

smitch machine overhead shoulder press: 2x6-8,12x40kg 8x45,00kg (without backup)

Side lateral raise in a machine (for shoulders): 1x9 55kg (per hand), 1x9 60 kg (per hand)

Cable rope triceps extension tried 3x15, 15x30kg, 10x40kg

Okay fellas, im leaving for moscow on sunday and i am going to be off for 2 weeks..., which means no training for 2 weeks also.., and it's not going to be non-alcohol(ic) trip so i am expecting results to go down meanwhile. gl on ur trainings! :)

[Parkkila]

Okay im back guys, i am just about to leave for todays training. I haven't been training for a month know due several reasons, but now back in the track!

GL Fellas!

[NTT91]

I dont think you're going to be gaining much on 2,800 calories a day.

[Parkkila]

5th of April

Barbell Bench Press - Medium Grip: 2x6: 6x60kg, 6x65kg + warmups
Barbell Incline Bench Press - medium grip: 12x40kg, 6x55kg

Narrow Stance Leg Press: Tried 3x15, got 15x 100kg, 15x120kg, 15x160kg

Leg Extensions (machine): Tried 2x15, got 15x95kg, 15x100kg

smitch machine overhead shoulder press: 2x6-8, 10x40kg & 4x45,00kg (without backup)

Side lateral raise in a machine (for shoulders): didn't do, next time, felt like shoulders got enough damage on incline benchpress + smitch

Cable rope triceps extension, 11x35 + 10x40kg

[Parkkila]

7th of April
---------------

Seated Cable Rows, 15x50kg, 15x60kg, 12x70kg

Wide-Grip Lat Pulldown on this other machine because normal machine was broken: 15x55kg, 15x60kg, 15x55kg

Deadlift w/ legs straight 13x60kg, 10x70kg

Lying Leg Curls: 15x40kg, 10x50kg, 8x50kg

Smith machine reverse calve raises: 15x100kg, 15x110kg, 15x115kg

Parbell Smitch for Traps, 15x60kg, 12x90kg, 10x90kg

Biceps per hand: 8x12kg + 8x10kg.. feel little fail :S

Abs in a other machine: 1x20 w/ 10kg extra three times.

Then running for around 7min.

Good training i think after all that has happened to me, got some good motivation because of running.

Gl gals

[Parkkila]

9th of April

Barbell Bench Press - Medium Grip: 2x6: 6x60kg + 6x57,5 kg
Barbell Incline Bench Press - medium grip: 12x40kg, 6x50kg

Narrow Stance Leg Press: Tried 3x15, got 15x 100kg, 15x120kg, 15x160kg

Leg Extensions (machine): Tried 2x15, got 15x95kg, 15x100kg

smitch machine overhead shoulder press: 2x6-8, 8x40kg & 6x40,00kg (without backup)

Side lateral raise in a machine (for shoulders): 2x10, 10x45kg, 10x50kg

Cable rope triceps extension, 11x35 + 10x40kg

Wrists, 15x 12kg + 15x 15kg (per hand), 2 sets

[Parkkila]

11th of April
---------------

Seated Cable Rows, 15x50kg, 15x60kg, 12x70kg

Wide-Grip Lat Pulldown on this other machine because normal machine was broken: 15x40kg, 15x55, 15x55kg

Deadlift w/ legs straight 13x60kg, 10x70kg

Lying Leg Curls: 3x12x45kg

Smith machine reverse calve raises: 15x100kg, 15x110kg, 15x115kg

Parbell Smitch for Traps, 15x60kg, 15x80kg g

Biceps per hand: 15x8kg, 10x9kg, 10x10kg

HIIT for 8min.

feel bad about training, because i felt like i didn't have any power to do any reps, ffs.. I think that now i am trying to diet and that's why i am not eating enough (even for a diet) and everything going down....

Gotta keep a look on eating.

[Parkkila]

19th of April

Barbell Bench Press - Medium Grip: 10x40kg, 6x60kg, 6x62,5kg
Barbell Incline Bench Press: 10x40kg warmup with barbell, then w/o barbell (per hand): 7x12,5kg, 7x14kg, 7x14kg

Narrow Stance Leg Press: 12x120kg, 15x160kg, 15x180kg

Leg Extensions (machine): 15x95kg, 10x110kg, 12x100kg

Cable One Arm Lateral Raise: 15x5kg, 7x10kg, 7x10kg
Side lateral raise in a machine: 7x45kg, 5x50kg

Cable rope triceps extension: 14x30kg, 14x35kg, 10x45kg

Abbs in a machine w/ 10kg extra. 3x20 + 2x20 (left and right side, both)

+ HIIT for around 9 min.

Good training, got some motivation back and i've been thinking to quit drinking and just to focus on training until summer comes :)

gl fellas

[Parkkila]

11th of April
---------------

Seated Cable Rows, 15x55kg, 13x65kg, 12x70kg

Wide-Grip Lat Pulldown on this other machine because normal machine was broken: 12x40, 15x55, 15x60

Deadlift w/ legs straight 8x70, 6x80, 4x90

Lying Leg Curls: 15x45, 12x50, 14x50

Smith machine reverse calve raises: 15x100kg, 15x110kg, 15x115kg

Parbell Smitch for Traps, 15x60k, 15x80, 15x90

Biceps per hand: 15x8kg, 10x9kg, 10x10kg

HIIT for 10min.

Good training.. Eating now ~2000kcals and looking if weight goes down.

Also started taking creatine as well.

[Parkkila]

23rd of April

Barbell Bench Press - Medium Grip: 12x40kg, 6x60kg, 3-4x70kg
Barbell Incline Bench Press: 10x12kg, 8x15kg, 5x17kg

Narrow Stance Leg Press: 12x120kg, 15x160kg, 15x180kg

Leg Extensions (machine): 15x95kg, 10x100kg, 12x100kg

Cable One Arm Lateral Raise: 15x5kg, 15x10kg, 10x10kg
Side lateral raise in a machine: 10x45kg, 12x45kg, 7x50kg

Cable rope triceps extension: 14x30kg, 14x35kg, 10x45kg

Abbs in a machine w/ 10kg extra. 3x20 + 2x20 (left and right side, both)

Running for 20mins

[Parkkila]

25th of April
---------------

Seated Cable Rows, 15x55kg, 13x65kg, 12x70kg

Wide-Grip Lat Pulldown 15x90lbs, 15x105lbs, 8x120lbs

Deadlift w/ legs straight 12x60kg, 6x80kg, 4x90kg
Lying Leg Curls: 15x45, 12x50, 14x50

Smith machine reverse calve raises: 15x100kg, 15x110kg, 15x115kg

Parbell Smitch for Traps, 15x60k, 15x80, 15x90

Biceps per hand: 15x9kg, 13x12kg, 10x12,5kg
Cycling for 20mins

[Parkkila]

27th of April

Barbell Bench Press - Medium Grip: 15x40kg, 6x60kg, 6x65kg
Barbell Incline Bench Press: 12x12,5kg, 6x15kg, 6x15kg

Narrow Stance Leg Press: 12x120kg, 15x160kg, 15x180kg

Leg Extensions (machine): 15x95kg, 15x100kg

Cable One Arm Lateral Raise: 15x5kg, 12x10kg, 10x10kg
Side lateral raise in a machine: 12x45kg, 15x45kg

Cable rope triceps extension: 15x30kg, 12x40kg, 12x45kg

Abbs in a machine w/ 10kg extra. 3x20 + 2x20 (left and right side, both)

Cycling for 25min

[Parkkila]

4th of may
---------------

Seated Cable Rows, 15x55kg, 15x70kg, 12x75kg

Wide-Grip Lat Pulldown 15x90lbs, 15x105lbs, 8x135lbs

Deadlift w/ legs straight 12x60kg, 12x70kg, 12x80kg
Lying Leg Curls: 15x45, 15x55kg

Smith machine reverse calve raises: 15x100kg, 15x110kg, 15x120kg

Parbell Smitch for Traps, 15x80, 15x90, 12x100

Biceps per hand: 15x10kg, 10x12,5 kg (needed some help), 15x10kg
Cycling for 30mins

[Parkkila]

6th of April

Barbell Bench Press - Medium Grip: 15x40kg, 10x60kg, 5x70kg YES BABY!
Barbell Incline Bench Press: 6x15kg x 3

Narrow Stance Leg Press: 12x120kg, 15x160kg, 10x200kg YEAH!!

Leg Extensions (machine): 15x95kg, 15x100kg

Cable One Arm Lateral Raise: 15x5kg, 12x10kg, 10x10kg
Side lateral raise in a machine: 12x45kg, 12x45kg

Cable rope triceps extension: 15x30kg, 15x40kg, 15x45kg

Abbs in a machine w/ 10kg extra. 3x20 + 2x20 (left and right side, both)

Cycling for 30min

What is this thing? I've been eating (atleast i think so) - calories and weights are going up.. well, man.. maybe not long :D

[Parkkila]

Damn those dates are going so bad.. :D

8th of may
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Seated Cable Rows, 15x55kg, 15x70kg, 12x75kg

Wide-Grip Lat Pulldown 15x90lbs, 15x105lbs, 8x135lbs

Deadlift w/ legs straight 12x60kg, 12x70kg, 12x80kg
Lying Leg Curls: 15x45, 15x55kg

Smith machine reverse calve raises: 15x100kg, 15x110kg, 15x120kg

Parbell Smitch for Traps, 15x80, 15x90, 15x100

Biceps per hand: 15x10kg, 10x12,5 kg (needed some help), 15x10kg
Cycling for 30mins

Same as last time, ok with it :)

[Parkkila]

10th of may

Barbell Bench Press - Medium Grip: 15x40kg, 10x60kg, 8x65
Barbell Incline Bench Press: 12,5x12x3

Narrow Stance Leg Press: 12x120kg, 12x160kg 12x180kg

Leg Extensions (machine): 15x95kg, 15x100kg

Cable One Arm Lateral Raise: 15x5kg, 12x10kg, 10x10kg
Side lateral raise in a machine: 13x45kg, 12x45kg

Cable rope triceps extension: 15x30kg, 15x40kg, 15x45kg

Abbs in a machine w/ 10kg extra. 3x20 + 2x20 (left and right side, both)

Cycling for 30min