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…

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!!!

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!

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 

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

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