Macho Libre

Post your training journals here if you like. I'll make back-ups to avoid losing your data.

Moderator: Dux

Post Reply
User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Fri Apr 21, 2017 6:56 am

20 April 2017

1. Chins
BW x 8 x 2 sets
BW x 7, 5

2. OA DB row
27 kg x 7
25 kg x 7
20 kg x 8 x 2 sets

3. Dumbbell pullover
15 kg x 10
20 kg x 10
20 kg x 12 x 2 sets

4. Barbell curl
30 kg x 10 x 2 sets

5. OA DB hammer curl
10 kg x 10 x 2 sets

6. Weighted leg raises
10 kg x 8 x 3 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Sun Apr 23, 2017 7:14 am

1. Incline Bench
60 kg x 8 x 3 sets
50 kg x 8

2. OA DB bench press
20 kg x 8
16 kg x 10 x 2 sets

3. OA KB press
20 kg x 7 x 3 sets

4. OA DB lateral raise
8 kg x 8 x 2 sets

5. OA rear delt raise
8 kg x 10 x 2 sets

6. DB overhead triceps extension
23 kg x 8 x 2 sets

7. Scull crushers
30 kg x 10 x 2 sets

8. Weighted dips
BW x 10 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Tue Apr 25, 2017 7:06 am

1. Barbell squat
60 kg x 10 x 3 sets

2. Belt squat
45 kg x 10 x 3 sets

3. Bulgarian split squat
24 kg x 10 x 2 sets
Much better form this time - more difficult

4. Stiff legged deadlift
45 kg x 10 x 3 sets

5. Barbell pelvic thrusts – 4 sets
40 kg x 10 x 3 sets
Still learning the form. Feels close. Close enough for rock'n'roll.

6. TBDL standing calf raise
Fuck it...
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Fri Apr 28, 2017 7:41 am

1. Chins
BW x 6 x 4 sets

2. OA DB row
22 kg x 10 x 4 sets


3. Dumbbell pullover
22 kg x 10 x 4 sets

4. Barbell curl
32.5 kg x 8
30 kg x 7, 6
Very strict.

5. OA DB hammer curl
10 kg x 6 x 2 sets

6. Concentration curl – 2 sets
10 kg x 5

7. Weighted leg raises
10 kg x 9 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Wed May 10, 2017 12:05 am

1. Incline Bench
50 kg x 10 x 2 sets
60 kg x 8
52.5 kg x 10 (max)

2. OA DB bench press
16 kg x 10 x 3 sets

3. OA KB press
20 kg x 8 x 2 sets

4. OA DB lateral raise
8 kg x 10 x 2 sets

5. OA rear delt raise
8 kg x 10 x 2 sets

6. DB overhead triceps extension
23 kg x 8 x 2 sets

7. Scull crushers
30 kg x 10, 7 (failed on 8th)

8. Weighted dips
BW x 8 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Sun May 14, 2017 7:57 am

1. Barbell squat
60 kg x 8 x 4 sets

2. Belt squat
45 kg x 10 x 2 sets

3. Bulgarian split squat
24 kg x 10 x 2 sets

4. Stiff legged deadlift
45 kg x 10 x 3 sets

5. Barbell pelvic thrusts
40 kg x 10 x 2 sets

Difficult today, probably because of the long break between sessions.
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Sun May 14, 2017 7:58 am

17 May

1. Chins
BW x 6 x 2 sets
BW x 9

2. OA DB row
22 kg x 7 x 2 sets

3. Dumbbell pullover
22 kg x 10 x 2 sets

4. Barbell curl
30 kg x 10 x 2 sets

5. Ab crunches
10 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Mon May 22, 2017 6:58 am

1. Incline Bench
50 kg x 5
55 kg x 10 x 2 sets
50 kg x 10, 7

2. OA DB bench press
16 kg x 8 x 3 sets

3. OA KB press
20 kg x 8 x 3 sets

4. OA DB lateral raise
8 kg x 10 x 3 sets

5. DB overhead triceps extension
21 kg x 8 x 2 sets

6. Scull crushers
30 kg x 10 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Fri May 26, 2017 6:32 am

1. Barbell squat
50 kg x 10
60 kg x 10 x 3 sets

2. Bulgarian split squat
24 kg x 10 x 2 sets

3. Stiff legged deadlift
50 kg x 10 x 4 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Sun May 28, 2017 2:44 am

1. Chins
BW x 8, 10 (max)

2. OA DB row
22 kg x 7
20 kg x 10L/11R (max)

3. Dumbbell pullover
22 kg x 10, 9 (max, fail on 10th)

4. Barbell curl
30 kg x 8 (max)

5. Concentration curl
8 kg x 9, 7 (max)
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Sat Jun 03, 2017 7:00 am

1. Incline Bench
50 kg x 10
60 kg x 8

2. OA DB bench press
16 kg x 12
20 kg x 8

3. OA KB press
20 kg x 10 x 2 sets

4. OA DB lateral raise
8 kg x 8
8 kg x 10

5. DB overhead triceps extension
23 kg x 12
23 kg x 10

6. Dips:
BW x 9, 5
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Thu Jun 22, 2017 8:20 am

1. Chins
BW x 8, 11

2. OA DB row
20 kg x 10
21 kg x 15

3. Dumbbell pullover
21 kg x 10
25 kg x 10

4. Barbell curl
30 kg x 7, 4

5. OA DB hammer curl
10 kg x 6
7.5 kg x 10

6. Concentration curl
7.5 kg x 10

7. Weighted leg raises
7.5 kg x 10
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Sun Jun 25, 2017 6:47 am

1. Incline Bench
50 kg x 10 x

2. OA DB bench press
20 kg x 10
20 kg x 12L/13R

3. OA KB press
20 kg x 12
20 kg x 12L/13R

4. DB overhead triceps extension
22 kg x 10 x 2 sets

5. Dips
BW x 10, 8

I have been playing with the static-contraction lately. This way when doing dips there is no locking the elbows at the top - stopping an inch or two below. Muscle contraction is more sustained. Time under pressure and all that rubbish, but the triceps gets fucked more than usual.
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Tue Jun 27, 2017 7:23 am

1. Barbell squat
50 kg x 10
60 kg x 5
70 kg x 10

2. Bulgarian split squat
32 kg x 10 x 2 sets
fuck...

3. Stiff legged deadlift
40 kg x 10
50 kg x 10
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Sat Jul 01, 2017 7:16 am

1. Chins
BW x 7 x 2 sets
BW x 10

2. OA DB row
25 kg x 8 x 2 sets

3. Barbell curl
30 kg x 6 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Mon Jul 03, 2017 12:32 am

1. Incline Bench
50 kg x 10
60 kg x 10

2. OA KB press
20 kg x 10 x 2 sets

3. DB overhead triceps extension
23.5 kg x 10
23.5 kg x 18 (WTF?)

4. Weighted dips
BW x 11
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Wed Jul 05, 2017 8:31 am

1. Barbell squat:
50 kg x 5
70 kg x 5 x 2 sets
75 kg x 5

No energy today.
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Wed Jul 05, 2017 11:39 pm

1. Incline bench:
50 kg x 10
55 kg x 10, 8
Rest 2 minutes

OA DB row:
22.5 kg x 10 x 2 sets

OA Lateral Raises:
8 kg x 9 x 2 sets

Dips:
BW x 15 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Fri Jul 07, 2017 7:28 am

1. Romanian Deadlifts
40 kg x 10
50 kg x 10 x 2 sets

2. Bulgarian split squats
32 kg x 10 x 2 sets

Shrugs
50 kg x 10
70 kg x 10
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Sat Jul 08, 2017 4:31 am

1. Chins
BW x 7 x 3 sets

2. OA KB press ladders
20 kg x 1/2/3/4 x 3 sets

3. DB pullover
22.5 kg x 10 x 3 sets

4. OA Dumbbell Bench Press
20 kg x 10 x 2 sets

5. Barbell Curls
30 kg x 10 x 2 sets

6. Standing triceps extensions
22.5 kg x 12 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Tue Jul 11, 2017 10:44 am

1. Incline bench x 3 sets
50 kg x 5
60 kg x 6
60 kg x 8 x 3 sets

2. OA Rows
25 kg x 8 x 3 sets

3. Weighted dips
20 kg x 8 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Mon Aug 07, 2017 7:33 am

Three weeks holiday in Russia, France, Latvia. Eating everything in sight, no exercise and copious amounts of alcohol. Walked a lot though.
Tanita measurements this morning:
BW - 71 kg,
BF - 22.2%,
visceral fat - 10,
muscularity - 2.

Started dieting today.

First workout, taking it easy.

1. Incline bench:
50 kg x 10 x 2 sets

2. OA KB press:
20 kg x 7 x 2 sets

3. Overhead DB triceps extensions:
20 kg x 10 x 2 sets

4. Dips:
BW x 10 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Tue Aug 08, 2017 8:32 am

1. Squat:
50 kg x 10 x 2 sets

2. Split squat:
32 kg x 5 x 2 sets

3. RDL:
40 kg x 10 x 2 sets

4. TBDL shrugs:
50 kg x 10 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Fri Aug 11, 2017 7:17 am

1. Chins
BW x 7 x 2 sets

2. OA DB row
20 kg x 10 x 3 sets

3. Barbell curl
30 kg x 10 x 2 sets

4. Concentration curl
7.5 kg x 7 x 2 sets

5. Leg raises
10 x 2 sets
Image

User avatar
Sangoma
Sergeant Commanding
Posts: 6675
Joined: Mon Oct 08, 2007 11:16 pm
Contact:

Re: And he eventually became a hero in 2017

Post by Sangoma » Sat Aug 12, 2017 3:46 am

1. Incline Bench
50 kg x 5
60 kg x 5
65 kg x 5
70 kg x 3 x 2 sets
50 kg x 10

2. OA KB press:
22 kg x 5 x 4 sets

3. DB overhead triceps extension
25 kg x 10 x 3 sets

4. Dips
BW x 10 x 2 sets
Image

Post Reply