thebignick’s bodyblog

Date: March 28th 2008

Time: 3:20pm to 4:20pm

Location: Gym of the local prison

Incline Bench Press (Set-Pause-System: 3 reps, 20sec pause etc)

286lbs (130kg) 5×3 =15 reps

264lbs (120kg) 7×3 =21 reps

242lbs (110kg) 9×3 =27 reps

Dumbbell Bench Press (Reduction-Sets)

71.5/49.5/27.5lbs (32.5/22.5/12.5kg) 45 reps

Set 2: 35 reps

Set 3: 30 reps

Dumbbell Flyings

60.5lbs (27.5kg) 12 reps

Set 2: 11 reps

Set 3: 10 reps

Cable Flyings

88lbs (40kg) 20 reps

66lbs (30kg) 20 reps

44lbs (20kg) 20 reps

Dumbbell Pullovers

60.5lbs (27.5kg) 20 reps

Set 2: 20 reps

Set 3: 20 reps

I´ve added my 600th friend to my list. Thanks…

Today on the plan:

Incline Bench-Press (Set-Pause-System)

Dumbbell Bench-Press (Reduction Sets)

Dumbbell Flyings

Dumbbell Pull-Overs

Decline Dumbbell Bench-Press

I added some new pics to my gallery…

Date: March 2nd 2008

Time: 9:30am to 11:00am (MET, 90 minutes)

Location: Gym of the local prison

Seated Cable-Rows (Wide Neutral Grip)

120kg (264lbs) 20 reps (Warm-Up)

265kg (583lbs) 12 reps

265kg (583lbs) 10 reps

265kg (583lbs) 8 reps

Lat-Pulldowns (Reduction-Sets)

100/80/60kg (220/176/132lbs) 30 reps (10 per weight)

90/70/50kg (198/154/110lbs) 30 reps (10 per weight)

80/60/40kg (176/132/88lbs) 30 reps (10 per weight)

Reverse-Grip Lat-Pulldowns

80kg (176lbs) 10 reps

80kg (176lbs) 9 reps

80kg (176lbs) 8 reps

V-Grip Lat-Pulldowns (Reduction-Set)

60/50/40kg (132/110/88lbs) 36 reps (12 per weight)

Close-Grip Bench-Press (EZ-Bar, Warm-Up)

17.5kg (38.5lbs) 20 reps

27.5kg (60.5lbs) 20 reps

37.5kg (82.5lbs) 20 reps

47.5kg (104.5lbs) 20 reps

57.5kg (126.5lbs) 20 reps

Triceps-Pushdowns

120kg (264lbs) 25 reps

125kg (275lbs) 15 reps

130kg (286lbs) 10 reps

Reverse-Grip Triceps-Pushdowns (Reduction-Sets)

60/50/40kg (132/110/88lbs) 35 reps (15, 10, 10)

50/40/30lg (110/88/66lbs) 50 reps (20, 15, 15)

40/30/20kg (88/66/44lbs) 65 reps (25, 20, 20)