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  1. #121
    Registered User DCSpartan's Avatar
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    great consistency!
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  2. #122
    Registered User Ichig's Avatar
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    Originally Posted by DCSpartan View Post
    great consistency!
    Thank you ^.^
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  3. #123
    Registered User Ichig's Avatar
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    20/03/2014

    Squat: 20,23,26,26 kilos on each side
    Deadlift: 23,26,29,32 kilos on each side
    Militar dumbell: 10,12,14,16 kilos
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  4. #124
    Registered User Ichig's Avatar
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    21/03/2014


    Conditioning

    4 min 9.2 mph 1 percent inclination
    4 min 10.2 mph 2 percent inclination
    4 min 9.2 mph 3 percent inclination
    4 min 10.2 mph 4 percent inclination
    4 min 9.2 mph 5 percent inclination
    4 min 10.2 mph 6 percent inclination
    2 min 9.2 mph 7 percent inclination
    26 minutes
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  5. #125
    Registered User Ichig's Avatar
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    22/03/2014

    Squat: 5x5: 20,23,26,29,32 kilos on each side
    Bench press 5x5: 22,26,30,34,38 kilos on each side
    Barbell row: 20,23,26,29,32 kilos on each side

    1,2,3,4,5,6,7 reps of chin up
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  6. #126
    Registered User 90Dec's Avatar
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    That's a pretty beastly bench press you have there mate! Any injuries/ other reasons for your legs to be weaker than your chest though? Kutgw!
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  7. #127
    Registered User Ichig's Avatar
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    Originally Posted by 90Dec View Post
    That's a pretty beastly bench press you have there mate! Any injuries/ other reasons for your legs to be weaker than your chest though? Kutgw!
    Thanks!
    I have never had any injury, I think that the reason that I bench more than I squat and deadlift is because before I started to workout in the gym I used to do a lot of push ups.
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  8. #128
    Registered User 90Dec's Avatar
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    Originally Posted by Ichig View Post
    Thanks!
    I have never had any injury, I think that the reason that I bench more than I squat and deadlift is because before I started to workout in the gym I used to do a lot of push ups.
    No worries, I'm sure they'll catch up!
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  9. #129
    Registered User Ichig's Avatar
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    Originally Posted by 90Dec View Post
    No worries, I'm sure they'll catch up!
    Thank you! I am going to work hard for that


    25/03/2014

    Squat: 5x5: 20,22,26,30,34 kilos on each side
    Bench press 5x5: 24,28,32,36,40 kilos on each side
    Barbell row: 20,22,26,30,34 kilos on each side

    28,30,32 reps of push up
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  10. #130
    Registered User Ichig's Avatar
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    27/03/2014

    Speed trainning
    20 meter run: best time: 3 seconds 68 milliseconds
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  11. #131
    Registered User Ichig's Avatar
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    27/03/2014

    Squat: 18,22,26,26 kilos on each side
    Deadlift: 22,26,30,34 kilos on each side
    Militar dumbell: 12,14,16,18 kilos

    1,2,3,4,5,6,7,8 reps of pull ups

    2 minutes and 15 seconds wegithed plank 10 kilos
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  12. #132
    Registered User Ichig's Avatar
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    28/03/2014


    Conditioning

    4 min 9.2 mph
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    32 minutes
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  13. #133
    Registered User iridizee's Avatar
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    Damn, you've made quite the progress
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  14. #134
    Registered User Ichig's Avatar
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    Originally Posted by iridizee View Post
    Damn, you've made quite the progress
    Thanks! I will keep working hard to improve ^.^


    29/03/2014

    Squat: 5x5: 20,22,26,30,34 kilos on each side
    Bench press 5x5: 24,28,32,36,39 kilos on each side
    Barbell row: 20,22,26,30,34 kilos on each side

    1,2,3,4,5,6,7,8 reps of chin up
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  15. #135
    Registered User 90Dec's Avatar
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    I'm interested in your pull up and chin up routine Ichig. I'm following a program which looks fairly similar to yours and I'm always fatigued after my lifts and my body-weight stuff suffers. Could you give me some more info on how often you add more sets onto them and starting reps/ sets please? I'd really like to incorporate them in mine if you don't mind.
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  16. #136
    Registered User Ichig's Avatar
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    Originally Posted by 90Dec View Post
    I'm interested in your pull up and chin up routine Ichig. I'm following a program which looks fairly similar to yours and I'm always fatigued after my lifts and my body-weight stuff suffers. Could you give me some more info on how often you add more sets onto them and starting reps/ sets please? I'd really like to incorporate them in mine if you don't mind.
    I usually do pull ups and chin ups one time per week and on different days, I use a piramid workout where I add 1 rep each set, and every week I add one set to the workout for example:
    first set : 1 rep
    second set: 2 reps
    third set: 3 reps
    ( 1 minute of rest between reps)
    in the first week I did 5 sets: 1,2,3,4,5 reps and then on my second week I did 6 sets: 1,2,3,4,5,6

    My goal is to complete 10 sets and after that add more sets although by decreasing reps:
    1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1.

    My advice would be for you to start with 5 sets and then adding 1 set every week.

    The explanation is a bit confused, but feel free to ask more questions ^.^
    Last edited by Ichig; 03-29-2014 at 02:56 PM.
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  17. #137
    Registered User 90Dec's Avatar
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    Originally Posted by Ichig View Post
    I usually do pull ups and chin ups one time per week and on different days, I use a piramid workout where I add 1 rep each set, and every week I add one set to the workout for example:
    first set : 1 rep
    second set: 2 reps
    third set: 3 reps
    ( 1 minute of rest between reps)
    in the first week I did 5 sets: 1,2,3,4,5 reps and then on my second week I did 6 sets: 1,2,3,4,5,6

    My goal is to complete 10 sets and after that add more sets although by decreasing reps:
    1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1.

    My advice would be for you to start with 5 sets and then adding 1 set every week.

    The explanation is a bit confused, but feel free to ask more questions ^.^
    Not confused at all, that's a good write up. Looks good, thanks. I'll be sure to give that a shot!
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  18. #138
    Registered User Ichig's Avatar
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    Originally Posted by 90Dec View Post
    Not confused at all, that's a good write up. Looks good, thanks. I'll be sure to give that a shot!
    Good Luck ^.^



    1/04/2013

    Power Phase
    Squat: 5x5: 20,22,26,30,34 kilos on each side
    Bench press 5x5: 24,28,32,36,40 kilos on each side
    Barbell row: 20,22,26,30,34 kilos on each side

    30,32 reps of push up
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  19. #139
    Registered User Ichig's Avatar
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    03/04/2014

    Squat: 18,22,26,26 kilos on each side
    Deadlift: 25,29,33,37 kilos on each side
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  20. #140
    Registered User Ichig's Avatar
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    05/04/2014

    Conditioning

    4 min 9.2 mph 1 percent inclination
    4 min 9.2 mph 2 percent inclination
    4 min 9.6 mph 3 percent inclination
    4 min 9.6 mph 4 percent inclination
    4 min 10.0 mph 4 percent inclination
    4 min 10.0 mph 5 percent inclination
    4 min 10.0 mph 6 percent inclination
    28 minutes
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  21. #141
    Registered User Ichig's Avatar
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    08/04/2014


    Conditioning

    4 min 9.2 mph 1 percent inclination
    4 min 10.2 mph 2 percent inclination
    4 min 9.2 mph 3 percent inclination
    4 min 10.2 mph 4 percent inclination
    4 min 9.2 mph 5 percent inclination
    4 min 10.2 mph 6 percent inclination
    3 min 9.2 mph 7 percent inclination
    27 minutes
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  22. #142
    Registered User Ichig's Avatar
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    still waiting my shoulder to heal.

    10/04/2014

    3 sets of 50,60,70 reps of bodyweight squats
    3 sets of 20,22,25 reps of triangle push up
    3 sets of 20,15,20 reps of dips
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  23. #143
    Registered User Ichig's Avatar
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    11/04/2014


    Conditioning

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    4 min 10.2 mph 2 percent inclination
    4 min 9.2 mph 3 percent inclination
    4 min 10.2 mph 4 percent inclination
    4 min 9.2 mph 5 percent inclination
    4 min 10.2 mph 6 percent inclination
    4 min 9.2 mph 7 percent inclination
    1 min 10.2 mph 8 percent inclination
    29 minutes
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  24. #144
    Registered User Ichig's Avatar
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    10/04/2014

    2 weeks of rest until my shoulder gets better

    3 sets of 60,70,80 reps of bodyweight squats
    2 sets of 10,20 reps of lunges
    2 sets of 50,60 calf raises

    2 sets of 100 reps of sit ups
    2 sets of 30 reps of frog kicks
    2 sets of 20 reps of leg raises
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  25. #145
    Registered User Ichig's Avatar
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    19/04/2014


    Conditioning

    4 min 9.2 mph 1 percent inclination
    4 min 10.2 mph 2 percent inclination
    4 min 9.2 mph 3 percent inclination
    4 min 10.2 mph 4 percent inclination
    4 min 9.2 mph 5 percent inclination
    4 min 10.2 mph 6 percent inclination
    4 min 9.2 mph 7 percent inclination
    3 min 10.2 mph 8 percent inclination
    31 minutes
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  26. #146
    Registered User Ichig's Avatar
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    22/04/2014

    Conditioning

    4 min 10 mph 1 percent inclination
    4 min 11 mph 2 percent inclination
    4 min 10 mph 3 percent inclination
    4 min 11 mph 4 percent inclination
    4 min 10 mph 5 percent inclination
    20 minutes


    70,80,90 reps of bodyweight squats


    2 sets of 100 reps of sit ups
    2 sets of 30 reps of frog kicks
    2 sets of 25 reps of leg raises
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  27. #147
    Registered User Ichig's Avatar
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    23/04/2014

    Conditioning

    4 min 10 mph 1 percent inclination
    4 min 11 mph 2 percent inclination
    4 min 10 mph 3 percent inclination
    4 min 11 mph 4 percent inclination
    4 min 10 mph 5 percent inclination
    1 min 11 mph 6 percent inclination
    21 minutes
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  28. #148
    Registered User Ichig's Avatar
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    24/04/2014

    3 sets of 80,90,100 reps of bodyweight squats
    2 sets of 15,20 reps of lunges


    2 sets of 100 reps of sit ups
    2 sets of 30 reps of frog kicks
    2 sets of 20 reps of leg raises
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  29. #149
    Registered User Ichig's Avatar
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    26/04/2014


    Conditioning

    4 min 10 mph 1 percent inclination
    4 min 11 mph 2 percent inclination
    4 min 10 mph 3 percent inclination
    4 min 11 mph 4 percent inclination
    4 min 10 mph 5 percent inclination
    2 min 11 mph 6 percent inclination
    22 minutes
    Reply With Quote

  30. #150
    Registered User Ichig's Avatar
    Join Date: Aug 2013
    Age: 25
    Posts: 384
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    Ichig is on a distinguished road. (+10) Ichig is on a distinguished road. (+10) Ichig is on a distinguished road. (+10) Ichig is on a distinguished road. (+10) Ichig is on a distinguished road. (+10) Ichig is on a distinguished road. (+10) Ichig is on a distinguished road. (+10) Ichig is on a distinguished road. (+10) Ichig is on a distinguished road. (+10) Ichig is on a distinguished road. (+10) Ichig is on a distinguished road. (+10)
    Ichig is offline
    29/04/2014

    Conditioning

    4 min 10 mph 1 percent inclination
    4 min 11 mph 2 percent inclination
    4 min 10 mph 3 percent inclination
    4 min 11 mph 4 percent inclination
    4 min 10 mph 5 percent inclination
    3 min 11 mph 6 percent inclination
    23 minutes
    Reply With Quote

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