thebignick’s bodyblog

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…

Yesterday I have trained chest with “slow-motion”-bench press. I have done 6 sets a 6 reps with (only) 155.5lbs and have really “pains”. The pump was fantastic. After that I have done 3 reductionsets “Cable cross-overs”. Every set with 12×88.5, 10×66.5, 8×44.5lbs without breaks. Ouch!!! Anything else? Oh yes: 3 sets “DB Incline bench press” and 3 sets “Bent-arm dumbbell pullovers”. Very good training…

I have added two training videos to my profile. The first shows me at “Incline bench press” and the second at “Overhead press”…