thebignick’s bodyblog

A cut-together of my yesterdays traps- and shoulder-workout! But it was only a light workout… http://www.youtube.com/watch?v=0b-bpgU5qeI

Chest (August 31st, german): http://www.youtube.com/watch?v=43xzDkKFyRc

Back (September 2nd, german): http://www.youtube.com/watch?v=k8J-h1d2i-M

 The videos are available in HIGH QUALITY too…

I´ve filmed my back-training a few days ago and posted it here in 2 different versions: a german version (with kg) and a US-version (with lbs)! Also you find some screenshots of the cutted material in my gallery…

Lat-Pulldown

01.10.2008: 16x 100kg
22.10.2008: 8x 120kg
26.11.2008: 10x 130kg
07.01.2009: 8x 140kg
13.03.2009: 12x 145kg
18.03.2009: 11x 150kg
29.04.2009: 14x 150kg

Reverse Lat-Pulldown

01.10.2008: 8x 100kg
22.10.2008: 15x 100kg
26.11.2008: 6x 130kg
13.03.2009: 12x 130kg

Leg-Press (no 45°, real weight!)

25.10.2008: 15x 250kg
29.11.2008: 8x 340kg
27.12.2008: 12x 360kg
04.01.2009: 12x 380kg
11.01.2009: 15x 400kg
18.01.2009: 15x 420kg
15.02.2009: 20x 440kg
01.03.2009: 20x 460kg
03.05.2009: 17x 470kg
21.06.2009: 42x 400kg

Standing Calf-Raises

14.11.2008: 8x 200kg
22.11.2008: 6x 220kg
04.01.2009: 12x 220kg
25.01.2009: 20x 260kg
08.02.2009: 20x 280kg
22.02.2009: 20x 300kg
12.03.2009: 30x 300kg
18.03.2009: 22x 320kg
26.04.2009: 18x 340kg
03.05.2009: 21x 350kg

Calf-Raises on the Leg-Press

24.05.2009: 22x 250kg
05.06.2009: 26x 310kg
14.06.2009: 28x 330kg
21.06.2009: 24x 340kg

Shrugs

16.11.2008: 8x 190kg
28.12.2008: 8x 200kg
14.02.2009: 8x 220kg
28.02.2009: 6x 240kg
24.03.2009: 8x 260kg
28.03.2009: 8x 280kg
05.04.2009: 6x 290kg
25.04.2009: 7x 295kg
10.05.2009: 10x 300kg
13.06.2009: 8x 315kg

Incline Bench-Press

24.10.2008: 12x 130kg
27.11.2008: 20x 125kg
10.01.2009: 30x 130kg
07.02.2009: 20x 140kg

Incline Dumbbell-Flys

17.10.2008: 12x 30kg
13.12.2008: 12x 35kg
24.01.2009: 12x 37.5kg
13.02.2009: 12x 38.5kg
27.02.2009: 11x 40kg
02.05.2009: 12x 42.5kg
20.06.2009: 14x 42.5kg

One-arm bent over Dumbbell Rear Delt Raise

10.01.2009: 10x 32.5kg
06.02.2009: 10x 35kg
18.02.2009: 10x 37.5kg
29.05.2009: 15x 37.5kg
10.06.2009: 12x 42.5kg

1kg = 2.2lbs!!!

I lost some weight (405 to 392lbs/184 to 178kg), but added some size at arms (29.1" pumped to 29.9" pumped/74cm pumped to 76cm pumped) and chest (62.6" to 64.6"). My training-weights are higher too and I´m still growing…

Datum/Date:

Mittwoch/Wednesday, 29.04.2009/April 29th 2009

Zeit/Time:

10:00-12:00 Uhr/10am to 12am (2 Stunden/2 hours)

Ort/Location:

Kraftraum des Polizeisportvereins/Gym of the police-sportsclub

Latziehen zur Brust

Lat-Pulldown to the chest

20x 40kg/88lbs (Aufwärmsatz/Warm-up-set 1)
20x 80kg/176lbs (Aufwärmsatz/Warm-up-set 2)
14x 150kg/330lbs*
18x 140kg/308lbs*
22x 130kg/286lbs*
25x 120kg/264lbs*
28x 110kg/242lbs*
32x 100kg/220lbs*
36x 90kg/198lbs*
40x 80kg/176lbs*
46x 70kg/154lbs*
52x 60kg/132lbs*

Latziehen mit engem Hammergriff

V-Bar Lat-Pulldown

12x 120kg/264lbs*
11x 120kg/264lbs*
10x 120kg/264lbs*
9x 120kg/264lbs*
8x 120kg/264lbs*

Latziehen mit gestreckten Armen

Straight arm Lat-Pulldown

12x 67kg/147.5lbs*
11x 67kg/147.5lbs*
10x 67kg/147.5lbs*
12x 57kg/125.5lbs (Dropsatz/Dropset Teil/Part 1)*
14x 47kg/103.5lbs (Dropsatz/Dropset Teil/Part 2)*
16x 37kg/81.5lbs (Dropsatz/Dropset Teil/Part 3)*
18x 27kg/59.5lbs (Dropsatz/Dropset Teil/Part 4)*
20x 17kg/37.5lbs (Dropsatz/Dropset Teil/Part 5)*

KH-Rudern

One-arm Dumbbell Row

10x 65kg/143lbs*
9x 65kg/143lbs*
8x 65kg/143lbs*

Vorgebeugtes KH-Seitheben einarmig

Dumbbell One-arm rear lateral raise

13x 37.5kg/82.5lbs*
12x 37.5kg/82.5lbs*

Pausen/Pause:

3-4 Minuten/Minutes

* Sätze bis Muskelversagen/Sets until muscle-breakdown

1kg = 2.2lbs

Datum/Date: Mittwoch/Wednesday, den 25.02.2009/02-25-2009

Zeit/Time: 10:00-12:00 Uhr/10am to 12am (2 Stunden/2 hours)

Ort/Location: Kraftraum des Polizeisportvereins/

Gym of the police-sportsclub

Latziehen zur Brust/Lat-Pulldowns to the chest

20x 40kg/88lbs (Aufwärmsatz 1/Warm-up-set 1)

20x 80kg/176lbs (Aufwärmsatz 2/Warm-up-set 2)

14x 125kg/275lbs*

13x 130kg/286lbs*

12x 135kg/297lbs*

11x 140kg/308lbs*

10x 145kg/319lbs*

Reverses Latziehen (eng)/Reverse Lat-Pulldowns (close)

10x 130kg/286lbs*

12x 125kg/275lbs*

14x 120kg/264lbs*

16x 115kg/253lbs*

18x 110kg/242lbs*

20x 105kg/231lbs*

22x 100kg/220lbs*

24x 95kg/209lbs*

26x 90kg/198lbs*

28x 85kg/187lbs*

Lat-Rudern (eng, Pumpsätze)/Lat-Row (close, pumpsets)

25x 100kg/220lbs

25x 100kg/220lbs

25x 100kg/220lbs*

Latziehen mit gestreckten Armen (Reduktionssätze)/

Lat-Pulldowns with stretched arms (Dropsets)

60x 40/30/20/10kg (12/14/16/18 Wdh/Reps)*

56x 40/30/20/10kg (11/13/15/17 Wdh/Reps)*

52x 40/30/20/10kg (10/12/14/16 Wdh/Reps)*

Vorgebeugtes KH-Seitheben/Lean forward DB-Raises

10x 37.5kg/82.5lbs*

8x 37.5kg/82.5lbs*

Pausen/Pause: 2-3 Minuten/Minutes

* Sätze bis Muskelversagen/Sets until muscle-collapse

1kg = 2.2lbs

Sorry for the bad translatation!

I´ve addes 3 new instruction-videos to my profile! They are from my own forum www.muckibude24.de.vu and there you find the written manuals for the exercises too!

Date: Saturday January 10th 2009
Time: 8:30am-11:00am (2.5 Hours)
Location: Gym of the local prison

Incline Bench-Press**** (Pausesets, 5 reps-blocks)
30x 130kg (6 blocks a 5 reps)
30x 120kg (6 blocks a 5 reps)
30x 110kg (6 blocks a 5 reps)
Dumbbell Incline-Flys (Reductionsets)
54x 32.5/22.5/12.5kg (18 reps with every weight)
48x 32.5/22.5/12.5kg (16 reps with every weight)
Dumbbell Bench-Press
8x 42.5kg
8x 42.5kg
8x 42.5kg
8x 42.5kg
Cable-Flys (Reductionssets)
70x 33/27/20/13kg (12/12/16/30 Reps)
80x 30/23/17/10kg (12/12/16/40 Reps)
90x 27/20/13/6kg (15/15/20/40 Reps)
Cable-Pullovers (EZ-Bar)
8x 50kg
8x 53.5kg
8x 57kg
Close Grip Bench-Press (XXL-Pumpsets)
40x 47.5kg
40x 47.5kg
40x 47.5kg
in kombination with Reverse Triceps Pulldowns (Pumpsets)
20x 40kg
20x 40kg
20x 40kg

Pause: 2-3 Minutes (**** 45 Seconds between the blocks)

1kg = 2.2lbs 

Another 16-year old pimpled schoolboy without brain? 

brandon synthol@tool.com (IP 24.46.112.149)…