IN... bit late but oh well keep up the good work Josef!
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11-25-2012, 06:27 PM #61100% natural bodybuilding
My Online Journal:
http://forum.bodybuilding.com/showthread.php?t=151749233
⫸ AUT Certified Personal Trainer
⫸ AUT Sports Performance Nutrition paper completion
⟡ ******** - /tomcardno1
⟡ Instagram - @tomcardno1
⟡ Twitter - @tomcardno1
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11-25-2012, 11:01 PM #62
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,254
- Rep Power: 61045
CHEST + BACK + CALFS + TVA + CARDIO
First day of the week, and a good day at that!
I did calfs again today instead of abs, will be doing abs tomorrow.
Dynamic stretching to warm up.
ISO chest press
20 x 20kg/each hand
20 x 30kg/each hand
15 x 40kg/each hand
12 x 50kg/each hand
6 x 60kg/each hand
4 x 60kg/each hand
30 x 25kg/each hand
Incline flys
20 x 7.5kg
20 x 9kg
10 x 15kg
10 x 17.gkg
6 x 20kg
Push ups
30 x BW
30 x BW
30 x BW
20 x BW
Dumbbell pull overs (for the chest)
20 x 20kg
20 x 30kg
15 x 35kg
12 x 35kg
BACK
Bodyweight pull ups
15 x BW
25 x BW
18 x BW
12 x BW
6 x BW (very slow reps and hold contraction for a few seconds)
Assisted pull up machine
30 x 45lbs (more weight = easier)
20 x 30lbs
15 x 25lbs
15 x 25lbs
Reverse pec deck
15 x 105lbs
15 x 105lbs
15 x 105lbs
Seated machine rows
20 x 135lbs
15 x 165lbs
12 x 170lbs
8 x 225lbs
20 x 135lbs
Calfs
Horizontal lying calf press with pigeon toe
30 x 105lbs
20 x 150lbs
20 x 165lbs
15 x 180lbs
15 x 105lbs
15 x 75lbs
Calf press on the leg press machine
30 x 100kg
30 x 140kg
30 x 160kg
20 x 160kg
Walking calf contractions
2 lengths of gym x 20kg
2 lengths of gym x 20kg
2 lengths of gym x 20kg
TVA (transversus abdominis muscle)
Planks
1 minute x BW
1.5 minutes x BW
2 minutes x BW
45 seconds x 30kg/on back
Stomach vacuums
20 x 5 seconds
20 x 5 seconds
1 x 1 minute
Static stretching to finish off.
CARDIO
20 minutes MISS cardio (run) (about to too this soon)
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11-25-2012, 11:03 PM #63
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11-25-2012, 11:09 PM #64
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11-25-2012, 11:11 PM #65
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,254
- Rep Power: 61045
Mate you have no idea whats in store..
I actually already have literally 20+ hours (ok maybe 10+ hours of training footage filmed) I was going to post in on my ******** and youtube but because I was so inactive on ******** for like 3 months my ******** reach has dropped dramatically.. Every time I post it only reaches a small percentage of my followers, I need to build my ******** reach back up. I use to get sometimes like 4k+ likes on my pics, now I'm down to like 300 likes on average lol. But slowly building my FB reach back up. Also don't want too much traffic to my website at the moment, still going under the last few changes, but when its all done and all the stars are all in line, I will then start advertising via ********/google and I will be posting many vids, on training, nutrition, etc.. And hopefully it will go very viral!
Will be releasing sometime December or January (some are being edited at the moment), also doing a lot more filming and will be putting out a epic vid in March.
Stay tuned!
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11-25-2012, 11:20 PM #66
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11-25-2012, 11:39 PM #67
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11-26-2012, 12:19 AM #68
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11-26-2012, 01:30 AM #69
Strong start with the iso chest presses --- nice reppage on the way to hitting 3pps
I'm also mirin those 30 rep push-ups and 25 rep pull-ups.
Monster volume for chest and back and then throwing in calves for good measure --- how long did that session take? Awesome work"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-26-2012, 02:49 AM #70
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11-26-2012, 07:25 AM #71
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11-26-2012, 10:18 AM #72
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11-26-2012, 03:55 PM #73
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11-26-2012, 04:05 PM #74
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11-26-2012, 04:53 PM #75
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,254
- Rep Power: 61045
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11-26-2012, 05:08 PM #76
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11-26-2012, 05:09 PM #77
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11-26-2012, 06:19 PM #78
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11-26-2012, 08:42 PM #79
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11-27-2012, 01:46 AM #80
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,254
- Rep Power: 61045
BICEPS + TRICEPS + SHOULDERS + ABS + CARDIO
Did not train my biceps today as they were still experiencing DOMS from the rock climbing in the weekend.
Dynamic stretching.
BICEPS
Nothing..
TRICEPS
Seated over-head extension
20 x 20kg
20 x 30kg
20 x 35kg
15 x 40kg
12 x 45kg
12 x 40kg - 12 x 35kg - 12 x 30kg - 12 x 25kg - 12 x 20kg (drop-set)
12 x 35kg - 12 x 30kg 12 x 25 kg - 12 x 20kg (drop-set)
Rope pull-down
Just did these light and slow getting a good contraction and squeeze on every rep.
30 x 30lbs
30 x 30lbs
20 x 40lbs
20 x 40lbs
50 x 25lbs
Bodyweight skull-crushers (done on a barbell in the squat rack)
30 x BW
30 x BW
20 x BW
20 x BW
Single arm over the head dumbbell extension
30 x 7.5kg
20 x 9kg
20 x 10kg
15 x 11kg
10 x 12.5kg
8 x 12.5kg - 10 x 10kg - 12 x 9kg - 14 x 7.5kg - 24 x 5kg
Close grip push ups
30 x BW
30 x BW
20 x BW
20 x BW
10 x BW (slow reps)
SHOULDERS
Barbell up-right rows
40 x 20kg
30 x 30kg
20 x 30kg
15 x 40kg
12 x 40kg
10 x 40kg
8 x 40kg
6 x 40kg
Dumbbell single arm front raises
20 x 9kg
20 x 11kg
15 x 15kg
15 x 15kg
30 x 7.5kg
Dumbbell seated lateral raises
20 x 7.5kg
20 x 9kg
15 x 11kg
12 x 11kg
10 x 11kg
8 x 12.5kg
20 x 9kg
ABS
Steep decline sit ups
10 x BW
20 x BW
30 x BW
40 x BW
50 x BW
60 x BW
Lying leg lifts
30 x BW
30 x BW
30 x BW
Ab machine crunch
Yes I use the lightest weight possible on this but I can guarantee I put my abs under the most stress than ANYBODY in the gym with this machine. I lol when I see people using half the stack because I just know for a fact they are not hitting there abs like I hit mine. My abs do 100% of the work and the stretch and burn is from the very first rep. I can feel my abs contract and squeeze then as I release I can feel them rip apart.
50 x 5lbs
50 x 5lbs
50 x 5lbs
50 x 5lbs
Jesus christ crunches on the roman chair
20 x BW
15 x 5kg/each hand
10 x 10kg/each hand
Static stretching.
CARDIO
20 minutes MISS cardio (running)
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11-27-2012, 03:39 PM #81
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11-27-2012, 05:40 PM #82
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11-28-2012, 12:31 AM #83
bro! did those walking calf raises today! holy crap! they're so intense. like you said that contraction is like no other.
thanks man.100% natural bodybuilding
My Online Journal:
http://forum.bodybuilding.com/showthread.php?t=151749233
⫸ AUT Certified Personal Trainer
⫸ AUT Sports Performance Nutrition paper completion
⟡ ******** - /tomcardno1
⟡ Instagram - @tomcardno1
⟡ Twitter - @tomcardno1
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11-28-2012, 01:52 AM #84
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,254
- Rep Power: 61045
QUADRICEPS + HAMSTRINGS + TVA
Lol at the Leg extensions.
Dynamic stretching
QUADRICEPS
Leg extensions
20 x 105lbs (nice slow good contraction/squeeze)
20 x 105lbs
30 x 135lbs
20 x 150lbs
20 x 165lbs
20 x 180lbs
15 x 195lbs
15 x 195lbs
12 x 205lbs
10 x 225lbs
8 x 225lbs (with 5kg plate attached)
8 x 225lbs (with 5kg plate attached)
4 x 225lbs (with 20kg plate attached)
20 x 180lbs
20 x 165lbs
20 x 105lbs
30 x 75lbs
30 x 45lbs
Walking lunges
1 length of gym x 10kg/each hand
1 length of gym x 15kg/each hand
1 length of gym x 17.5kg/each hand
1 length of gym 17.5kg/each hand
Single leg, leg press
20 x 40kg
20 x 80kg
20 x 80kg
HAMSTRINGS
Romanian deadlifts
20 x 20kg (bar)
20 x 30kg
20 x 40kg
20 x 40kg
Seated leg curls
30 x 90lbs
30 x 105lbs
30 x 120lbs
30 x 135lbs
Lying single leg curl
10 x 30kg/each leg
10 x 30kg/each leg
10 x 30kg/each leg
TVA (transversus abdominis muscle)
Planks
1 minute x BW
1 minute x BW
1 minute x BW
Stomach vacuums
20 seconds x 5
20 seconds x 5
Hanging stomach vacuums
Better contraction of the TVA
20 seconds x 5
20 seconds x 5
Static stretching.
CARDIO
20 minutes MISS cardio (run) - Just got back
Also here is a lol pic that I took of Brett (JRF Customer Support Specialist), and yes he is BENCHING in the SQUAT rack. Also the funny thing is, he is doing incline bench (serious). If you look closely at the picture he has 2 10kg plates underneath the leg of the bench to create a slight incline of the bench. This is what he calls "incline bench" lol.
Here is what his chest looks like though, so the squat rack is obviously working.
http://www.josefrakichfitness.com/pages/bio-brett
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11-29-2012, 01:12 AM #85
- Join Date: Apr 2009
- Location: Auckland, New Zealand
- Posts: 11,254
- Rep Power: 61045
CHEST + BACK + CALFS + TVA + CARDIO
Dynamic stretching
CHEST
Dumbbell flys (very small incline)
30 x 7.5kg
30 x 7.5kg
20 x 9kg
20 x 11kg
20 x 12.5kg
15 x 15kg
10 x 17.5kg
8 x 17.5kg
6 x 17.5kg
15 x 11kg
15 x 11kg
10 x 12.5kg - 10 x 11kg - 10 x 9kg - 10 x 7.5kg (drop-set)
10 x 12.5kg - 10 x 11kg - 10 x 9kg - 10 x 7.5kg (drop-set)
Push ups on bench
30 x BW
40 x BW
50 x BW
60 x BW
BACK
ISO pull-down
20 x 20kg/each hand
20 x 30kg/each hand
20 x 40kg/each hand
15 x 40kg/each hand
10 x 50kg/each hand
8 x 50kg/each hand
Assisted pull up machine
30 x 45lbs (more weight = easier)
20 x 30lbs
15 x 25lbs
20 x 30lbs
30 x 45lbs
Reverse pec deck
30 x 105lbs
20 x 120lbs
15 x 135lbs
Single arm dumbbell rows
20 x 20kg
20 x 30kg
15 x 35kg
12 x 40kg
8 x 45kg
20 x 20kg
CALFS
Seated calf raise
20 x 40kg
20 x 60kg
20 x 80kg
15 x 100kg
15 x 100kg
15 x 100g
12 x 100kg
10 x 100kg
8 x 100kg
6 x 100kg
20 x 60kg
TVA (transversus abdominis muscle)
Planks
1.5 minutes x BW
1.5 minutes x BW
1.5 minutes x BW
1.5 minutes x BW
Static stretching.
CARDIO
20 minutes MISS cardio (run)
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11-29-2012, 04:01 AM #86
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11-29-2012, 05:44 AM #87
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11-29-2012, 09:48 AM #88
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11-29-2012, 09:49 AM #89
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11-29-2012, 10:07 AM #90
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