thebignick’s bodyblog

Date: Wednesday June 04th 2008

Time: 4.00pm to 5.15pm

Location: Gym of the local prison

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

286lbs (130kg) 8×3 =24 reps

264lbs (120kg) 10×3 =30 reps

242lbs (110kg) 12×3 =36 reps

Dumbbell Bench Press (Reduction-Sets)

71.5/49.5/27.5lbs (32.5/22.5/12.5kg) 60 reps

Set 2: 45 reps

Set 3: 30 reps

Dumbbell Flyings

60.5lbs (27.5kg) 16 reps

Set 2: 14 reps

Set 3: 12 reps

Dumbbell Pullovers

88lbs (40kg) 16 reps

Set 2: 14 reps

Set 3: 12 reps

Dumbbell Hammer Curls (Reduction-Sets)

71.5/49.5/27.5lbs (32.5/22.5/12.5kg) 30 reps

Set 2: 24 reps

Set 3: 18 reps

EZ-Bar Curls (Pump Sets)

27.5lbs (12.5kg) 20 reps

38.5lbs (17.5kg) 20 reps

49.5lbs (22.5kg) 20 reps

60.5lbs (27.5kg) 20 reps

71.5lbs (32.5kg) 20 reps

82.5lbs (37.5kg) 20 reps

Cable Hammer Curls (Burn Set)

132/110/88/66/44lbs (60/50/40/30/20kg) 10/20/30/40/50 =150 reps

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

Today on the plan:

Incline Bench-Press (Set-Pause-System)

Dumbbell Bench-Press (Reduction Sets)

Dumbbell Flyings

Dumbbell Pull-Overs

Decline Dumbbell Bench-Press

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)

Date: January 27th 2008

Time: 9.15am to 10.00am (45min)

Place: Gym of the local prison

Seated Cable-Rows (Wide Neutral Grip)

100kg (220lbs) 20 reps (Warm-Up)

245kg (539lbs) 14 reps

255kg (561lbs) 12 reps

265kg (583lbs) 10 reps

Lat-Pulldowns (Reduction-Sets)

100/80/60kg (220/176/132lbs) 24 reps (8 per weight)

90/70/50kg (198/154/110lbs) 24 reps (8 per weight)

80/60/40kg (176/132/88lbs) 24 reps (8 per weight)

Reverse-Grip Lat-Pulldowns

80kg (176lbs) 10 reps

80kg (176lbs) 9 reps

80kg (176lbs) 8 reps

V-Grip Lat-Pulldowns

60kg (132lbs) 15 reps

50kg (110lbs) 15 reps

40kg (88lbs) 15 reps

Date: January 27th 2008

Time: 10.30am to 11.00am (30min)

Place: Gym of the local prison 

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

110kg (242lbs) 25 reps

120kg (264lbs) 20 reps

130kg (286lbs) 10 reps

Reverse-Grip Triceps-Pushdowns

40kg (88lbs) 25 reps

50kg (110lbs) 20 reps

60kg (132lbs) 15 reps

Cable Triceps-Pushdowns (Reduction-Set without Pause)

25kg (55lbs) 15 reps

20kg (44lbs) 10 reps

15kg (33lbs) 10 reps

10kg (22lbs) 10 reps

5kg (11lbs) 55 reps

I hadn´t much time in the last 2 weeks. But I´m back and started my “Workout Tracker” again. You find the “Chest”- and ” “Shoulders/Neck”-workouts from this week…

I have added new workouts to the “Workout Tracker” and a new video of me. It shows me at “Side-Lateral Raise/Kurzhantel-Seitheben” in my home gym…

I have add two new workouts to the “Workout Tracker”. The first one is my chest-training and the second the arm-training from yesterday…

Today I´ve trained back and triceps. I can increase my reps in “Seated Cable-Rows” (3 sets a 12 reps) and “Tricep Cable-Pushdowns” (3 sets a 10 reps) with the same weights of the last sunday. For the next training I try to increase the weights to 610lbs for cable-rows and 278lbs for cable-pushdowns…