Originally Posted by Heimdalll
I am progressing but slowly, around 1 kg per week, I can´t handle more specially because my baseball season has already begun.
08/09/2014
Supplemental Exercise – Max reps
Push Up
34,32,15
Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets of 12 reps of each exercise.
Barbell rows 26 kgs on each sides
Rear delt flyes 7 kgs
Traps – Perform 3 sets of 12 reps of one of the following exercises:
Barbell shrugs 18 kgs on each side
Elbow flexor exercise - Perform 3 sets of 12 reps of one of the following exercises:
Barbell curls 12 kgs on each side
Chin ups
1,2,3,4,5,6,7, 8,9,10 reps
Dips 27,24,20
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Results 241 to 270 of 277
Thread: The route of strength
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09-08-2014, 05:00 PM #241Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
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09-10-2014, 05:53 PM #242Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
10/09/2014
"Mad Max" program
2 minute warm up
3 min 30 seconds 9 mph 10 percent inclination
3 min 30 seconds 5 mph
3 min 30 seconds 9 mph 10 percent inclination
3 min 30 seconds 5 mph
3 min 30 seconds 9 mph 10 percent inclination
3 min 30 seconds 5 mph
3 min 30 seconds 9 mph 10 percent inclination
3 min 30 seconds 5 mph
29 min
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09-12-2014, 06:55 PM #243Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
12/09/2014
Max-Effort Exercise 5 reps 10 sets
Weighted chin-ups with 7 kgs
Supplemental Exercise – 2 sets of max reps
push-ups
Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets of 12 reps of each exercise.
Barbell rows 25 kgs on each side
Rear delt flyes 7 kgs
Traps – Perform 3 sets of 12 reps of one of the following exercises:
Barbell shrugs 18 kgs on each side
Elbow flexor exercise - Perform 3 sets of 12 reps of one of the following exercises:
Barbell curls 12 kgs on each side
Floor push up: 28,24,21 reps
Dips: 26,24,21 reps
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09-15-2014, 08:52 PM #244Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
16/09/2014
Squats 5x5 25 kgs on each side
Deadlift 5x5 25 kgs on each side
Lunges 3x12 7 kgs
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09-17-2014, 05:40 AM #245Registered User
- Join Date: Jan 2013
- Location: Parkes, NSW, Australia
- Age: 51
- Posts: 2,850
- Rep Power: 3774
Keep up that consistency. You will be rewarded.
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09-17-2014, 08:03 AM #246Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
No pain no gain xDOriginally Posted by krakkerz
I will keep training to continue improving!
16/09/2014
Repetition Exercise –3 sets of 12 reps
Weighted Push ups (10 kilos on the back)
Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets of reps of each exercise.
Group 1 ir aumentando até 3 sets 12 reps
Chin-ups
Group 2 3 sets 12 reps
Rear delt flyes 8 kgs
Medial delts – 4 sets 12 reps:
DB lateral raises - 8kgs
raps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 3 sets 10 reps
Barbell shrugs - 18 kgs on each side
Group 2
DB curls 3 sets 10 reps - 12 kgs
Push Up Variation - 29,27,22 reps
Dips: 26,24,21 reps
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09-18-2014, 05:02 AM #247Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
17/09/2014
"Mad Max" program
2 minute warm up
3 min 35 seconds 9 mph 10 percent inclination
3 min 35 seconds 5 mph
3 min 35 seconds 9 mph 10 percent inclination
3 min 35 seconds 5 mph
3 min 35 seconds 9 mph 10 percent inclination
3 min 35 seconds 5 mph
3 min 35 seconds 9 mph 10 percent inclination
3 min 35 seconds 5 mph
30 min
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09-19-2014, 05:24 AM #248Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
18/09/2014
Squats 5x5 24 kgs on each side
Deadlift 3x10 24 kgs on each side
Weighted plank 20 kgs: 1 minute 15 seconds
20 seconds
Pall of press 20 kgs 3 sets 15 reps
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09-19-2014, 08:13 PM #249Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
Max-Effort Exercise 10 reps 10 sets
Weighted chin-ups with 7 kgs
Supplemental Exercise – 2 sets of max reps
wighted push-ups (10 kgs)
19/09/2014
Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets of 12 reps of each exercise.
Barbell rows 26 kgs on each side
Rear delt flyes 7 kgs
Traps – Perform 3 sets of 12 reps of one of the following exercises:
Barbell shrugs 18 kgs on each side
Elbow flexor exercise - Perform 3 sets of 12 reps of one of the following exercises:
Barbell curls 12 kgs on each side
Floor push up: 29,24,21 reps
Dips: 27,25,22 reps
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09-22-2014, 08:35 PM #250Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
22/09/2014
Squats 5x5 25 kgs on each side
Deadlift 5x5 25 kgs on each side
Lunges 3x12 7 kgs
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09-24-2014, 05:37 AM #251Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
23/09/2014
Repetition Exercise –3 sets of 12 reps
Weighted Push ups (10 kilos on the back)
Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets of reps of each exercise.
Group 1 ir aumentando até 3 sets 12 reps
Chin-ups
Group 2 3 sets 12 reps
Rear delt flyes 8 kgs
Medial delts – 4 sets 12 reps:
DB lateral raises - 8kgs
raps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 3 sets 10 reps
Barbell shrugs - 18 kgs on each side
Group 2
DB curls 3 sets 10 reps - 12 kgs
Barbell rows 5x5 27 kgs on each side
Push Up Variation - 30,27,22 reps
Dips: 30,27,24 reps
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09-24-2014, 07:09 PM #252Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
24/09/2014
"Mad Max" program
2 minute warm up
3 min 40 seconds 9 mph 10 percent inclination
3 min 40 seconds 5 mph
3 min 40 seconds 9 mph 10 percent inclination
3 min 40 seconds 5 mph
3 min 40 seconds 9 mph 10 percent inclination
3 min 40 seconds 5 mph
3 min 40 seconds 9 mph 10 percent inclination
3 min 40 seconds 5 mph
30 min
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09-26-2014, 05:12 AM #253Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
25/09/2014
Squats 5x5 25 kgs on each side
Deadlift 3x10 25 kgs on each side
Weighted plank 20 kgs: 1 minute 25 seconds
35 seconds
20 seconds
Pall of press 25 kgs 3 sets 15 reps
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09-27-2014, 06:03 AM #254Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
27/09/2014
Max-Effort Exercise 10 reps 10 sets
Weighted chin-ups with 7 kgs
Supplemental Exercise – 2 sets of max reps
wighted push-ups (10 kgs)
Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets of 12 reps of each exercise.
Barbell rows 26 kgs on each side
Rear delt flyes 8 kgs
Traps – Perform 3 sets of 12 reps of one of the following exercises:
Barbell shrugs 18 kgs on each side
Elbow flexor exercise - Perform 3 sets of 12 reps of one of the following exercises:
Barbell curls 14 kgs on each side
Floor push up: 34,30,21 reps
Dips: 30,27,22 reps
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09-29-2014, 06:10 PM #255Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
29/09/2014
Squats 5x5 26 kgs on each side
Deadlift 3x10 26 kgs on each side
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09-30-2014, 07:19 PM #256Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
30/09/2014
Repetition Exercise –3 sets of 12 reps
Weighted Push ups (10 kilos on the back)
Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets of reps of each exercise.
Group 1 ir aumentando até 3 sets 12 reps
Chin-ups
Group 2 3 sets 12 reps
Rear delt flyes 9 kgs
Medial delts – 4 sets 12 reps:
DB lateral raises - 9kgs
raps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 3 sets 10 reps
Barbell shrugs - 20 kgs on each side
Group 2
DB curls 3 sets 10 reps - 14 kgs
Barbell rows 5x5 27 kgs on each side
Push Up Variation - 30,27,22 reps
Dips: 30,27,24 reps
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10-01-2014, 06:52 PM #257Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
1/10/2014
"Mad Max" program
2 minute warm up
3 min 40 seconds 9 mph 10 percent inclination
3 min 40 seconds 5 mph
3 min 40 seconds 9 mph 10 percent inclination
3 min 40 seconds 5 mph
3 min 40 seconds 9 mph 10 percent inclination
3 min 40 seconds 5 mph
3 min 40 seconds 9 mph 10 percent inclination
3 min 40 seconds 5 mph
30 min
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10-02-2014, 10:20 AM #258The Box Set Workout
- Join Date: Aug 2011
- Location: Saint Louis, Missouri, United States
- Posts: 4,558
- Rep Power: 610
advertising not permitted
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10-03-2014, 12:28 PM #259Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
Originally Posted by kennknee
02/10/2014
Squats 5x5 26 kgs on each side
Deadlift 3x10 26 kgs on each side
Weighted plank 20 kgs: 1 minute 30 seconds
35 seconds
20 seconds
Pall of press 25 kgs 3 sets 15 reps
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10-03-2014, 06:01 PM #260Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
3/10/2014
Max-Effort Exercise 10 reps 10 sets
Weighted chin-ups with 8 kgs
Supplemental Exercise – 2 sets of max reps
Push-ups
Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets of 12 reps of each exercise.
Barbell rows 26 kgs on each side
Rear delt flyes 8 kgs
Traps – Perform 3 sets of 12 reps of one of the following exercises:
Barbell shrugs 20 kgs on each side
Elbow flexor exercise - Perform 3 sets of 12 reps of one of the following exercises:
Barbell curls 14 kgs on each side
Push Ups with 10 kgs: 21,20,10 reps
Dips: 31,30, 27 reps
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10-06-2014, 06:30 PM #261Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
06/10/2014
Squats 5x5 27 kgs on each side¹
Deadlift 5x5 27 kgs on each side¹
Lunges 3x12 7 kgs¹
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10-07-2014, 06:27 PM #262Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
07/10/2014
Repetition Exercise –3 sets of 12 reps
Weighted Push ups (10 kilos on the back)
Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets of reps of each exercise.
Group 1 ir aumentando até 3 sets 12 reps
Chin-ups
Group 2 3 sets 12 reps
Rear delt flyes 8 kgs
Medial delts – 4 sets 12 reps:
DB lateral raises - 8kgs
raps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 3 sets 10 reps
Barbell shrugs - 20 kgs on each side
Group 2
DB curls 3 sets 10 reps - 14 kgs
Barbell rows 27 kgs on each side
Push Up Plyos - 20,18,16 reps
Dips: 30,28,25 reps
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10-09-2014, 06:12 PM #263Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
09/10/2014
Squats 5x5 27 kgs on each side¹
Deadlift 3x10 27 kgs on each side¹
Weighted plank 20 kgs: 1 minute 35 seconds
35 seconds
20 seconds
Pall of press 25 kgs 3 sets 15 reps
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10-10-2014, 06:22 PM #264Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
10/10/2014
Max-Effort Exercise 10 reps 10 sets
Weighted chin-ups with 8 kgs¹
Supplemental Exercise – 2 sets of max reps
Push-ups
Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets of 12 reps of each exercise.
Barbell rows 27 kgs on each side¹
Rear delt flyes 8 kgs
Traps – Perform 3 sets of 12 reps of one of the following exercises:
Barbell shrugs 20 kgs on each side¹
Elbow flexor exercise - Perform 3 sets of 12 reps of one of the following exercises:
Barbell curls 14 kgs on each side
Push Ups with 10 kgs: 24,20,14 reps
Dips: 32,30, 29 reps
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10-13-2014, 07:33 PM #265Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
13/10/2014
Squats 5x5 27 kgs on each side²
Deadlift 5x5 27 kgs on each side²
Lunges 3x12 7 kgs²
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10-15-2014, 04:50 PM #266Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
15/10/2014
Repetition Exercise –3 sets of 12 reps
Weighted Push ups (10 kilos on the back)
Vertical pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets of reps of each exercise.
Group 1 3 sets 12 reps
Chin-ups
Group 2 3 sets 12 reps
Rear delt flyes 8 kgs
Medial delts – 4 sets 12 reps:
DB lateral raises - 8kgs
raps / Arms superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets.
Group 1 3 sets 10 reps
Barbell shrugs - 20 kgs on each side
Group 2
DB curls 3 sets 10 reps - 14 kgs
Barbell rows 27 kgs on each side
Push Up Plyos - 20,18,16 reps
Dips: 30,28,25 reps
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10-16-2014, 08:02 PM #267Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
16/10/2014
Squats 5x5 27 kgs on each side²
Deadlift 3x10 27 kgs on each side²
Weighted plank 20 kgs: 1 minute 40 seconds
35 seconds
20 seconds
Pall of press 30 kgs 3 sets 15 reps
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10-17-2014, 09:07 PM #268Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
17/10/2014
Max-Effort Exercise 10 reps 10 sets
Weighted chin-ups with 8 kgs¹
Supplemental Exercise – 2 sets of max reps
Push-ups
Horizontal pulling / Rear delt superset - Superset one exercise from “Group 1” with one exercise from “Group 2.” Perform 3 supersets of 12 reps of each exercise.
Barbell rows 27 kgs on each side¹
Rear delt flyes 8 kgs
Traps – Perform 3 sets of 12 reps of one of the following exercises:
Barbell shrugs 20 kgs on each side¹
Elbow flexor exercise - Perform 3 sets of 12 reps of one of the following exercises:
Barbell curls 14 kgs on each side
Push Ups with 10 kgs: 24,20,14 reps
Dips: 32,30, 29 reps
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10-21-2014, 06:34 PM #269Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
20/10/2014
Bear program
Push up with 10 kgs 10 sets of 5 reps
Deadlift 1 set of 5 reps 29 kgs + 1 set 5 reps 28 kgs and set reps 5 reps 27 kgs
Chin up with 8 kgs: 6,5,5 reps
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10-22-2014, 07:17 PM #270Registered User
- Join Date: Aug 2013
- Age: 29
- Posts: 384
- Rep Power: 146
22/10/2014
"Mad Max" program
2 minute warm up
3 min 40 seconds 9 mph 11 percent inclination
3 min 40 seconds 5 mph
3 min 40 seconds 9 mph 11 percent inclination
3 min 40 seconds 5 mph
3 min 40 seconds 9 mph 11 percent inclination
3 min 40 seconds 5 mph
3 min 40 seconds 9 mph 11 percent inclination
3 min 40 seconds 5 mph
30 min
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