thebignick’s bodyblog

Date: Thrusday December 23th 2008
Time: 9:20am-11:20am (2 Hours)
Location: Gym of the local prison

Incline Bench-Press (Pumpsets, “Warm-Up”)
25x 50kg
25x 50kg
25x 50kg
25x 50kg
25x 50kg
25x 50kg
Incline Bench-Press**** (Pausesets, 5er-Blocks)
25x 110kg (5 Blocks a 5 Reps)
25x 120kg (5 Blocks a 5 Reps)
Dumbbell Incline-Flys
12x 35kg
12x 35kg
12x 35kg
Dumbbell Incline-Flys (Pumpsets)
25x 17.5kg
25x 17.5kg
25x 17.5kg
Dumbbell Bench-Press
6x 47.5kg
6x 47.5kg
6x 47.5kg
Cable-Flys (Reductionssets)
70x 55/45/35/25kg (5/15/20/30 Reps)
90x 45/35/25/15kg (10/20/25/35 Reps)
110x 35/25/15/5kg (15/25/30/40 Reps)
Cable-Pullovers (EZ-Bar)
10x 52kg
10x 55kg
10x 58kg

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

1kg = 2.2lbs

Date: Sunday December 21st 2008
Time: 8:45am-10:45am Uhr (2 Hours)
Location: Gym of the local prison

Legpress 
10x 240kg
10x 260kg
10x 280kg
10x 300kg
10x 320kg
10x 340kg
Legpress (Pumpsets)
25x 170kg
25x 170kg
25x 170kg
25x 170kg
Leg-Extensions (Reductionsets)
60x 100/80/60/40/20kg (10/10/10/10/20 Reps)
Standing Calf Raise 
12x 150kg
12x 160kg
12x 170kg
12x 180kg
10x 190kg
8x 200kg
Standing Calf Raise (Pumpsets)
50x Bodyweight
50x Bodyweight
50x Bodyweight
50x Bodyweight
Cable-Legcurls (one side)
25x 25kg
25x 25kg
25x 25kg

Pause: 2-3 Minutes

1kg = 2.2lbs