Italian guy training journal

[Italianguy87]

Hi guys,tomorrow i'll restart my workout,so i hope that during this year i grow up very fast,i'm very exciting for tomorrow.

[Italianguy87]

07:00AM(1st meal)

*200ml of milk(with coffee);
*5 biscuits great cereal;
*1 banana.

[Italianguy87]

I post some about my body situation:

Height: 174cm/5' 9" feet;

Weight: 77.5kg/170,5pounds;

Bodyfat: 14,4%;

Chest: 114cm/44,8inches;

Waist: 84cm/33inches;

Arms: 38cm/15inches;

Forearms: 28cm/11inches;

Quads: 58cm/22,8inches;

Calves: 38cm/15inches.


I know,i have to improve a lot:hu.

[Italianguy87]

10:00AM(2nd meal)

*150gr. of tuna;
*5 almonds.

[MuSuLPhReAk]

Oh, I remember the Italian breafasts there.

My opinon so far is to increase your protein intake for breakfast. I know it's against the traditional way of eating there though. Maybe get some protein powder and have a protein shake along with your normal breakfast.

[Italianguy87]

Oh, I remember the Italian breafasts there.

My opinon so far is to increase your protein intake for breakfast. I know it's against the traditional way of eating there though. Maybe get some protein powder and have a protein shake along with your normal breakfast.

Today i'll buy the eggs,so i think i'll eat 4 white+1 red of egg for breakfast.

[Italianguy87]

12:30PM(3rd meal)

*150gr. of pasta;
*200gr. of chicken breast;
*100gr. of spinach;
*6 potatoes;
*80gr. of bread.

[LIVEHARD]

Oh, I remember the Italian breafasts there.

My opinon so far is to increase your protein intake for breakfast. I know it's against the traditional way of eating there though. Maybe get some protein powder and have a protein shake along with your normal breakfast.

Sweet over there MP I loved it

Hey Italguy ??

Do they trim the pussys yet F'k I remember some of the fur pelts OMG

The women were so stunning and all I can say is the WOMEN of europe :a+

[Italianguy87]

Sweet over there MP I loved it

Hey Italguy ??

Do they trim the pussys yet F'k I remember some of the fur pelts OMG

The women were so stunning and all I can say is the WOMEN of europe :a+

Yes,the women here are very hot,but in Canada there are different kind of women(black,russian,italian,asian,etc.).

[Italianguy87]

03:30PM(4th meal)

*1 apple;
*4gr. amminoacid.

[Italianguy87]

Weight before training: 80,6kg(177,3lb).

*Flat barbell bench-press 3x6-8-10@ 82kg(180lb),72kg(158lb),62kg(136lb) R2';

*Incline dumbbell press 3x8@ 22kg+22kg(48lb+48lb) R1'30";

*Cables cross-over 2x12@ 10kg+10kg(22lb+22lb) R1';

*Dips 2x8@ bw R1';

*Dumbbell shoulder-press 3x8/8/8@ 22kg+22kg(48lb+48lb), 20kg+20kg(44lb+44lb), 18kg+18kg(40lb+40lb) R1'30";

*Lateral raises 3x12@ 6kg+6kg(13lb+13lb) R1';

*French-press 3x8@ 34kg(75lb) R1'30";

*Push-down 3x12@ 20kg(44lb) R1'.

Workout time: 1 hour.

Post-wo: 4gr. amminoacid.

[Italianguy87]

07:00PM(5th meal)

*150gr. of rise;
*200gr. of veal;
*100gr. of spinach.

[Italianguy87]

10:00PM(6th meal-before sleep)

30gr. of parmigiano.

[Italianguy87]

This morning i have doms on chest and triceps,the chest is really pumped.

08:00AM(1st meal)

*4white+1red of eggs;
*2 slices of crispytoast with nutella;
*1 banana.

[Italianguy87]

12:30PM(2nd meal)

*150gr. of pasta;
*250gr. of chicken breast;
*100gr. of spinach;
*50gr. of bread;
*6 little pieces of mozzarella.

[Italianguy87]

04:00PM(3rd meal)

*150gr. of tuna;
*5 almonds.

[Italianguy87]

07:00PM(4th meal)

*200gr. of fish;
*100gr. of vegetables;
*4 littel pieces of mozzarella;
*60gr. of bread;
*30gr. of parmigiano.

[Italianguy87]

Weight before workout: 80,1kg(176,2lb)

*Squat 4x12-10-8-6@ 80kg(176lb) 100kg(220lb) 120kg(264lb) 130kg(286lb) R2';

*Leg-press 3x8-10-12@ 200kg(440lb) 180kg(396lb) 160kg(352lb) R1'30";

*Leg-extensions 3x12@ 20kg(44lb) R1';

*Leg-curl 2x8@ 20kg(44lb) 2x6@ 25kg(55lb) R1'30";

*Seated calf-raises 2x15@ 20kg(44lb) 3x15@ 25kg(55lb) R1';

*Crunch 2x20@ bw+5kg(bw+11lb) R1';

*Leg-raises 2x15@ bw R1';

*Abdominal-machine 2x15/12@ 20kg(44lb) R1'.

Workout time: 1 hour.

Supplements

Pre-wo: 4gr. aminoacids;

Post-wo: 4gr. aminoacids.

[nisser]

12:30PM(3rd meal)

*150gr. of pasta;
*200gr. of chicken breast;
*100gr. of spinach;
*6 potatoes;
*80gr. of bread.


That's a lot of carbs...

[Italianguy87]

That's a lot of carbs...

I know,but from september to march i prefer to eat lots of carbs,and from april to july,i progressively put down the carbs for definition.

[Italianguy87]

This morning,i have just little doms on legs and calves,but usually is the second day after legs workout,that i feel the hard doms.

[Italianguy87]

This morning my legs's and calves's doms are vey hard.Later i'll go to buy protein,and i'm searching also for dianabol during this days,but in italy steroids are very difficult to find and they are also very expensive.

[Italianguy87]

Weight before training: 80,4kg(176,9lb)

*Front Lat-machine 4x10-8-6-15@ 40kg(88lb), 45kg(99lb), 50kg(110lb), 30kg(66lb) R1'30";

*DB row 3x10@ 24kg(53lb) R1'30";

*Pulley 3x12/12/10@ 70kg(154lb) R1';

*Rear lateral raises 3x12/12/10@ 6kg+6kg(13lb+13lb) R1';

*DB shrugs 3x12@ 20kg+20kg(44lb+44lb) R1';

*Barbell curl 2x8/7@ 30kg(66lb) R1'30";

*Incline DB curl 2x10@ 10kg+10kg(22lb+22lb) R1';

*DB hammer curl 2x12@ 8kg+8kg(18lb+18lb) R1'.

Workout time: 50 minutes.

*Supplements*

Pre-wo: 4gr. aminoacids;

Post-wo: 4gr. amnoacids+30gr. protein.

[Italianguy87]

I ddi 6 pictures this morning to download here,because i want to see my shape right now,and in the future i'll post new pictures,and so we'll can see if i'll do some improvements.I know,right know i'm a skinny italian guy.

[LIVEHARD]

This is the place we will help keep eating and training hard.

stay mentaly strong the phyical will follow

best :a+

I personaly liked the mousalini avi best LOL

[Italianguy87]

Supplement before training: 30gr. protein.

Weight before training: 178,6lb.

*Flat barbell bench-press 4x4-6-6-8@ (202lb,180lb,158lb,136lb) 120";

*Incline DB press 3x6-8-8@ (57lb+57lb,48lb+48lb,44lb+44lb) 90";

*Dips 3x6@ bw 90";

*Incline DB flies 3x12@ 26lb+26lb 60";

4gr. BCAA.

*Pull-ups 4x6/5/4/3@ bw 120";

*Barbell row 5@ 158lb 5@ 180lb 2x5@ 167lb 90";

*Low pulley 8 8 10 10@ (198lb,176lb,154lb,132lb) 60";

*DB shrugs 3x12@ 44lb+44lb 60".

4gr. BCAA.

Workout time: 1 hour and 5 minutes.

[Italianguy87]

Supplement before training: 30gr.pro.

Weight before training: 178,6lb.

*Flat barbell bench-press 4x4-6-6-8@ (202lb,180lb,158lb,136lb) 120";

*Incline DB press 3x6-8-8@ (57lb+57lb,48lb+48lb,44lb+44lb) 90";

*Dips 3x6@ bw 90";

*Incline DB flies 3x12@ 26lb+26lb 60";

4gr. BCAA.

*Pull-ups 4x6/5/4/3@ bw 120";

*Barbell row 5@ 158lb 5@ 180lb 2x5@ 167lb 90";

*Low pulley 8 8 10 10@ (198lb,176lb,154lb,132lb) 60";

*DB shrugs 3x12@ 44lb+44lb 60".

4gr. BCAA.

*Workout time: 1 hour and 5 minutes.

[Italianguy87]

*Supplements before workout: 30gr. protein.

*Weight before workout: 177,5lb.

*Squat 4x8-6-6-6@ (220lb,264lb,273lb,286lb) 120";

*Leg-press 3x10-8-6@ (352lb,440lb,484lb) 90";

*Sinks with barbell 3x6-6-6@ (110lb,119lb,132lb) 60";

*Leg-extension 3x12@ 44lb 60";

*4gr. BCAA.

*Leg-curl 4x6@ 55lb 90";

*Donkey calf 1x25@ 110lb 3x20/20/15@ 88lb 60";

*Stand up calf at smith-machine 10@ 70lb 10@ 114lb 10@ 136lb 60".

*Supplements after workout: 4gr. BCAA.

*Workout time: 1hour and 5 minutes.

[Italianguy87]

During these weeks i had some problems with my internet connection,i gained 5 pounds during this last month,the bodyfat is almost the same,now i'm 5'9" for 180pounds.This is the workout schedule that i'll start tomorrow:

Monday

Bench-press 4 6 8 10 2’
Incline dumbbell/barbell press 6 8 10 1’30”
Chest dips 10 8 6 1’30”
Flat/incline dumbbell flies 12 10 8 1’
Dumbbell/barbell overhead press 6 8 8 2’
Vertical row 3x6 1’30”
Cable side laterals 12 10 8 1’
Close grip bench-press 10 8 6 1’30”
French-press 3x12 1’
Push-down 2x20 1’


Wednesday

Dead lift 5x3 2’
Pull-up 4x6 1’30”
T bar row/Barbell row 10 8 6 1’30”
Pulley/One arm dumbbell row 3x10 1’
Barbell shrugs/Dumbbell shrugs 3x12 1’
Barbell curl/dumbbell curl 6 8 10 1’30”
Preacher curl 3x10 1’
Hammer curl 2x12 1’



Friday

Squat 8 6 6 4 2’
Leg-press 6 8 10 1’30”
Sinks 10 8 6 1’30”
Leg-curl 10 8 6 1’30”
Various kinds of calves 6x15-20(very slow) 1’
Various kinds of abs 6x12-15+sovr. 1’

[Italianguy87]

Today i have a little bit fever,so i'll don't train for sure today,if tomorrow i'll stay well,i'll train tuesday,thursday and saturday this week.

[Italianguy87]

I will not train this week,because i've fever,so i want to start an high volume training next week,but i will not prepare something of specific,i'll do an instinctive training.

[Italianguy87]

Ok,now i'll post the schedule that i'll start on monday,it's a four split but i'll train three times a week,so i'll train each body part every 9 days:

Day one

Chest

Flat bench 8 8 6 4 2'
Incline bench 4x6 90"
Decline bench 10 8 6 6 90"
Dumbbells flies 4x8 60"

Shoulders

Smith-machine behind the neck press 4x6 90"
Side laterals 4x8 90"


Day two

Back

Front lat pull-downs 10 8 6 6 90"
Rear lat pull-downs 4x8 90"
T bar row 10 8 6 6 90"
One arm dummbbell row 3x8 90"
Iperextension 3x12 60"
Barbell shrugs 3x12 60"


Abs

Upper abs 4x15 60"

Day three

Legs

Squat 8 8 6 4 2'
Leg-press 10 8 6 6 90"
Leg-extension 3x12 60"
Leg-curl 4x6 90"
Seated leg-curl 3x10 60"
Seated calf-raises 6x15(very slow) 60"


Day four


Biceps

Barbell curl 8 6 6 4 90"
Incline dumbbells curls 3x8 90"
Dumbbells hammer curls 3x10 60"


Triceps

Close grip bench press 10 8 6 6 90"
French-press with ez bar 3x10 90"
Push-downs with ez bar 3x12 60"

Abs

Lower abs 4x15 60"


Oh,i forgot to say that i'll post my weights in kg,so every kg is 2,2046 lb,so for example 100kg are 220,46lb.
Now i am 79kg/174,16lb,during this week i had fever so i lost 2kg/4,41lb,but i eat only 1000kcal during this week when i usually eat 3000kcal,so i think in a couple of weeks i can gain 6-8 pounds probably(i hope!).
Anyway,i hope that this training will be good for me.

[Italianguy87]

Weight before training: 81,2kg/179lb;

5 minutes treadmill;

Warm-up: front cable raises 2x10@ 20kg/44lb;

Flat bench rest 2':

12@ 32kg/70,5lb(warm-up set);
8@ 52kg/115lb(warm-up set).

8@ 62kg/137lb;
8@ 72kg/159lb;
6@ 82kg/181lb;
3@ 92kg/203lb.

Inclined bench rest 90":

1x6@ 52kg/115lb;
3x6@ 62kg/137lb.

+I did it at the power rack,because the inclined bench was busy,so the next time i think i'll can do much more.

Peck-deck flies rest 1':

4x8@ 40kg/88lb.


Flat dumbbells flies rest 1':

4x8@ 16kg+16kg/35lb+35lb.

Smith-machine behind the neck press rest 90":

8@ 32kg/70,5lb(warm-up set).

2x6@ 52kg/115lb;
2x6@ 42kg/93lb.

Dumbbells lateral raises rest 1':

4x8@ 10kg+10kg/22lb+22lb.

Workout time: 1 hour.

Notes

The workout was no bad,last week i had fever,so i can't pretend more.

[Italianguy87]

08:00am
+30gr. of protein(flavour strawberry) in 300ml of milk;
+5 biscuits great cereal flavour chocolate.

12:00pm
+150gr. of pasta;
+200gr. of chicken breast;
+100gr. of broccoli;
+1 little piece of mozzarella;
+50gr. of bread.

03:00pm(pre-wo meal)
+3gr. creatine in 500ml of water;
+1 apple.

05:00pm(post-wo meal)
+3gr. creatine in 500ml of water.

07:00pm
+200gr. of chicken breast;
+200gr. of boiled potatoes;
+1 little piece of mozzarella;
+50gr. of bread.

10:00pm(pre-bed meal)
+30gr. of parmigiano;
+5 nuts.


4 liters of water during the all day.

[Italianguy87]

07:30am
+30gr. of protein flavour strawberry in 300ml of milk;
+6 biscuits great cereal flavour chocolate.

10:00am
+80gr. tuna;
+1 bread-roll with dried beef;
+5 nuts.

12:30pm
+150gr. of pasta;
+250gr. of veal;
+100gr. of spinach;
+1 little piece of mozzarella;
+50gr. bread.

04:00pm
+80gr. tuna;
+1 apple.

07:00pm
+100gr. rise;
+200gr. chicken breast;
+1 little piece of mozzarella;
+50gr. bread.

10:00pm(pre-bed meal)
+30gr. of parmigiano.

4 liters of water during the all day.

[Italianguy87]

Weight before training: 82,1kg/181lb.

Front lat pull-down rest 2':

20@ 20kg/44lb(warm-up set);
12@ 35kg/77lb(warm-up set).

8@ 45kg/99lb;
8@ 50kg/110lb;
6@ 55kg/121lb;
6@ 60kg/132lb.

T-bar rows rest 90":

10@ 60kg/132lb;
8@ 70kg/154lb;
6@ 80kg/176lb.

One arm dumbbell row rest 90":

3x10/8/8@ 30kg/66lb.

Machine shrugs rest 1':

3x10@ 55kg/121lb.

Iperextensions rest 1':

3x12/12/8@ bw+15kg/bw+33lb.

Abdominal-machine rest 1':

3x12@ 25kg/55lb.

Leg-raises rest 1':

2x15@ bw.

Workout time: 45 minutes.

Notes

I trained for only 45 minutes,but even if i didn't train for a lot,i did my best during the training,especially about the intensity,and i had very good pump sensation during workout.

[Italianguy87]

07:30am
+30gr. protein flavour strawberry in 300ml of milk;
+6 biscuits great cereal flavour chocolate.

10:00am
+160gr. tuna;
+5 nuts;
+50gr. bread.

12:30pm
+150gr. of pasta;
+200gr. chicken breast;
+100gr. of peas;
+50gr. bread.

03:30pm
+1 banana.

06:00pm(pre-wo meal)
+1 apple;
+3gr. creatine in 400ml of water.

07:30pm(post-wo meal)
+3gr. creatine in 300ml of water.

08:00pm
+100gr. lentils;
+150gr. of cod;
+100gr. of spinach;
+50gr. bread.

10:00pm(pre-bed meal)
+30gr. of parmigiano.

5 liters of water during the all day.

[Italianguy87]

Weight before training: 82kg/180,8lb.

Barbell squat rest 2':

5@ 40kg/88lb(warm-up set);
5@ 60kg/132lb(warm-up set);
5@ 80kg/176lb(warm-up set).

8@ 100kg/220,5lb;
6@ 120kg/264,5lb;
6@ 130kg/287lb;
4@ 140kg/309lb Personal record.

Inclined leg press rest 90":

10@ 160kg/353lb;
8@ 200kg/441lb;
6@ 220kg/485lb;
5@ 240kg/529lb.

Leg-curl rest 90":

4x6@ 30kg/66lb.

Seated calf raises rest 60":

3x20@ 25kg/55lb.

Workout time: 40 minutes.

Notes

Very good workout,i did my personal record on the squat,and the performance on the other excercises was no bad.

[Italianguy87]

Weight before training: 82,9kg.

5 minutes treadmill.

Incline bench:

warm-up:

bar(10kg)x12;
30kgx8;
50kgx6.

workout:

70kg: 4setsx6reps rest 2 minutes.

Flat dumbbells press 30kg+30kg: 3x8/8/6reps rest 90 seconds.

Flat dumbbells flies 16kg+16kg: 3setsx10reps rest 1 minute.

Chest dips bw: 1setx10reps.

Close grip bench-press:

warm-up:

30kgx12.

workout:

50kg: 4setsx8reps rest 90 seconds.

Cable push-down with ez bar 50kg: 3setsx12reps rest 1 minute.

Abdominal machine 20kg: 3setsx15reps rest 1 minute.

Leg-raises bw: 3setsx15reps rest 1 minute.

Workout time: 1 hour about.

Notes

The workoout was good,i was really concentrated in the contraction of the muscles,especially in the triceps,and infact at the end of the workout my triceps looked like i was injected:hu.

[Italianguy87]

07:00am
+30gr. protein flavour strawberry in 300ml of milk;
+2 pancarrè's slices with nutella.

10:00am
+160gr. tuna;
+50gr. integrale bread.

01:00pm
+150gr. pasta;
+100gr. veal;
+100gr. peas;
+50gr. potatoes.

03:00pm(pre-wo meal)
+1 apple;
+10 nuts;
+1 cup of coffee.

05:00pm(post-wo meal)
+1 banana.

07:00pm
+100gr. lentils;
+100gr. chicken breast;
+100gr. spinaches;
+1 little piece of mozzarella;
+50gr. integrale bread.

10:00pm
+30gr. of parmigiano.

[gsxr750]

No protein post workout? No protein and you're eating simple carbs pre workout? Totally confused by your diet!

Congrats on your new PR's!

[Italianguy87]

I know that is very strange to dont' eat protein post-wo,but i have dinner only 2 hours later,and if i had a protein shake i feel full,so i prefer to eat only a banana,and then after two hours have a dinner with carbs and protein.Anyway,for the pre-wo i feel very well with the meal that i do,especially since i added the cup of coffee,i know that it looks very strange,but in the last periods i feel very powerfull when i eat less in the pre-wo and post-wo meal,i prefer to eat a lot in the principle three meals.
Thanks for the congratulations for my PR on the squat,but it's nothing special,i watched some other journals in this forum,and i saw that some guys do squat with 500-600 pounds,so two times my weigth,but i know it's always very gratifying to improve yuor weight in some excercise.

[Italianguy87]

Today i have very hard doms on chest and triceps.

[Italianguy87]

Weight before training: 82kg.

*Deadlift:

40kgx5(warm-up set);
70kgx5(warm-up set).

90kg 2x3;
100kg 3x3 2' res.

*Barbell row:

40kgx12(warm-up set).

70kgx6;
74kg 2x6;
80kgx6 90" rest.

*Front lat pull-downs:

30kgx12(warm-up set).

45kg 3x8 90" rest.

*Pulley:

80kg 2x10/8 1' rest.

*Standing barbell curl:

30kg 4x8/8/6/6 rest 90".

Workout time: 45 minutes about.

Notes

This wasn't one of the best workouts that i did,but anyway there was the pump,and this is no bad.I know that i suck on deadlift,but it's only one month that i do it,so i think i'll can improve it very fast.I forgot to do barbell shrugs and i didn't do preacher curl for biceps because i was done.It was a very hard day today,but i wasn't physically tired but more mentally,however i don't want to use excuses,this was a mediocre workout for me.

[Italianguy87]

Next week i'll restart to post my training.

[Italianguy87]

*Inclined bench:

bar(10kg)x20reps(warm-up set);
30kgx12reps(warm-up set).

60kgx8reps;
70kgx6reps;
80kgx6 PR reps;
50kgx12reps(partial reps for pump) 2' rest between each set.

*Flat dumbbells press:

(36kg+36kg)x6reps;
(30kg+30kg)x8reps 90" rest between each set.

*Cables cross-over:
(12,5kg+12,5kg) 2setsx12/10reps 1' rest between the sets.

*Shoulder press machine:

20kgx12reps(warm-up set);
35kgx8reps(warm-up set).

50kg 2setsx8reps;
60kg 2setsx8reps 90" rest.

*Dumbbells lateral raises:

(12kg+12kg)x10reps;
(10kg+10kg)x10reps 90" rest.

*French-press with ez-bar:

20kgx12reps(warm-up set).

30kgx10reps;
34kgx8reps;
36kgx6reps;
38kgx6reps 90" rest.

*Push-down with ez-bar:

40kgx20reps(normal grip);
30kgx20reps(reverse grip) 1' rest.

Notes

The workout was very good,i did a very low volume for the chest but after the first two excercises i was done so i decided to do only another 2 sets of cables cross-over.I decided to do an instinctive training.At the end of the workout there was a great pump on chest and triceps,i think that i increased my muscle mass but anyway also my bodyfat.However it's impossible to improve your mass condition if you don't gain some fat i think.

[Italianguy87]

09:00am
+30gr. protein in 300ml of milk;
+2 pancarrè slices with marmalade;
+1 banana.

12:00pm
+5 cannelloni;
+100gr. chicken breast;
+100gr. broccoli;
+1 boiled egg.

03:00pm(pre-wo meal)
+80gr. tuna;
+1 apple.

04:45pm(post-wo meal)
+30gr. portein+3gr. creatine in 300ml of water;
+1 banana.

07:45pm
+200gr. pasta with fish;
+500gr. about of different kinds of fish.

10:30pm
+30gr. protein in 300ml of milk.

[Italianguy87]

Weight before training: 83,0kg.

*Front lat pull-downs:

25kgx12reps(warm-up set);
35kgx8reps(warm-up set).

45kgx8reps;
50kgx8reps;
55kgx8reps rest 90".

*Barbell row:

70kgx8reps;
74kgx6reps;
80kgx6reps rest 90".

*One arm dumbbell row:

36kgx8reps;
30kgx10reps rest 90".

*Dumbbells shrugs:

(22kg+22kg) 2setsx15reps rest 1'.

*Dumbbells curls:

(6kg+6kg)x12reps(warm-up set).

(14kg+14kg)x8reps;
(16kg+16kg)x8reps;
(18kg+18kg)x6reps;
(20kg+20kg)x6reps rest 90".

*Preacher curl superset with Hammer curl:

30kg+(10kg+10kg) 10reps+10reps;
30kg+(10kg+10kg) 6reps+6reps rest 90".

*Abdominal-machine:

20kg 2setsx20reps rest 1'.

Notes

The pump was very good during this workout,especially on biceps,during these last days i gained almost 1kg,i know that probably 50% is fat,but anyway it is very important for me to increase my weight actually.After easter i will think for some definition,but for now i must think only to bulk.

[Italianguy87]

Hi everybody,i restart to write on my journal,during this last month i had problems with my internet connection so i wasn't able to write on the forum.Anyway let's go with today's workout:

Weight before workout: 82,3kg.

*5 minutes treadmill;

*5 minutes stretching;

Bench-press:

30kgx15reps(warm-up set);
40kgx12reps(warm-up set).

60kgx8reps;
70kgx8reps;
80kgx6reps;
90kgx4reps.

+2 minutes rest between each workout set.

Incline dumbbells press:

3x8(22kg for each dumbbell).

+90" rest.

Incline dumbbells flies:

3x12(14kg for each dumbbell).

+60" rest.

Chest dips:

2x10/8(bw,in all the 2 sets i arrived to the failure).

+90" rest.

Ez bar french-press:

30kgx10reps;
34kgx8reps;
38kgx6reps;
42kgx6reps.

+90" rest.

Ez bar push-downs:

3x12 with 50kg.

+60" rest.

Crunches:

3x15(bw+5kg).

+60" rest.

Reverse crunches:

3x15(bw).

+60" rest.


Notes
The workout was good,i felt very pumped during chest's workout,and the chest dips before french-press warmed up very well my triceps before i started to train them.When i look at myself at the mirror i look a little bit bigger,even if i'm not at my maximum weight,actually i'm 82,3kg but some week ago i arrived to 83,4,but anyway the weight is not the only measure of growht.The temperature today outside is 6C°,for sure not cold like Canada,but for Calabria is a little bit cold.

Supplementantion:

pre-wo: 5gr. BCAA;

post-wo: 5gr. BCAA.

[Italianguy87]

Weight before training: 82,8kg.
+0,5kg more than last time.

Front lat pull-down:

20kgx20reps(warm-up set);
30kgx12reps(warm-up set).

40kgx10reps;
45kgx8reps;
50kgx6reps;
55kgx6reps.

+90" rest.

Barbell row:

60kgx8reps;
70kgx8reps;
74kgx6reps;
80kgx4reps.

+90" rest.

Pulley:

3x12(60kg).

+60" rest.

Rear raises:

3x12(8kg for each dumbbell).

+60" rest.

Barbell shrugs:

3x12(50kg).

+60" rest.

Ez barbell curl:

30kgx8reps;
34kgx8reps;
36kgx6reps;
38kgx4reps.

+90" rest.

Arm curl machine single:

3x12(20kg for each arm).

+60" rest.


Notes

I didn't feel at my top condition today,because i was at the university from 10am to 6pm,so i was a little bit psycological tired,and it rained for the whole day also.Anyway the workout was no bad especially for the pump,but you know is always possible to do something more.

Supplementation

pre-wo: 5gr. BCAA;

post-wo: 5gr. BCAA.

[Italianguy87]

Weight before training: 82,8kg;
+less 0,1kg than thursday.

*5 minutes treadmill.

*stretching.

Squat:

40kgx12reps(warm-up set);
60kgx10reps(warm-up set);
80kgx8reps(warm-up set).

100kgx8reps;
120kgx6reps;
130kgx6reps;
140kgx4reps.

+2' rest,in the last set the execution was not so good.

Inclined leg press:

3x10(160kg).

+90" rest.

Leg-curl:

4x6(35kg).

+90" rest.

Seated calf-raises:

4x20(20kg).

+60" rest.

Dumbbells overhead press:

12reps(12kg for each dumbbell it was a warm-up set).

8reps(20kg for each dumbbell);
8reps(22kg for each dumbbell);
6reps(24kg for each dumbbell);
6reps(26kg for each dumbbell,i received a little bit help in the last 2 reps).

+90" rest.

Vertical row:

8repsx30kg;
8repsx34kg;
8repsx36kg.

+60" rest.

Dumbbells lateral raises:

3x12(8kg for each dumbbell).

Notes

The workout was good,especially shoulders' workout,i was very pumped and i felt my shoulders work very well.So,my goal now is to gain some other KGs until Easter,and after i'll start definition.

[Italianguy87]

Weight before training: 83,3kg.

+0,5kg more than saturday.

*5 minutes bike.

*5 minutes stretching.

Bench-press:

30kgx15reps(warm-up set);
50kgx10reps(warm-up set).

60kgx8reps;
70kgx8reps;
80kgx6reps;
90kgx4reps.

+120" rest.

Inclined bench:

60kgx8reps;
54kgx8reps;
50kgx8reps.

+90" rest.

Incline dumbbells flies:

3x12(14kg for each dumbbell).

+60" rest.

Chest dips:

2x10/8(bw,all the 2 sets to failure).

+90" rest.

Close grip bench:

50kgx8reps;
54kgx8reps;
60kgx6reps;
64kgx5reps.

+90" rest.

Ez bar push-downs:

3x12/12/10(55kg).

+60" rest.

Crunches:

3x15(bw+5kg).

+60" rest.

Leg-raises:

3x15(bw).

+60" rest.

Notes
I didn't feel in good shape today,even if i was pumped but my stomach during these day is a little bit swollen,probably because during this period i'm very hungry and i'm eating a lot,but this could be good,because actually my goal is to gain some KGs until Easter and then starting definition.The temperature was 6C° when i came back from the gym(5pm),but saturday night at 2am there were -2C°,so probably i need to eat more than usually because this temperature is unusually for Southern Italy.

[Italianguy87]

Tomorrow i'll start West side for skinny bastard training:bch.

[Italianguy87]

Weight before training: 82,8kg.

*5 minutes treadmill.

Deadlift:

50kgx5reps(warm-up set);
70kgx4reps(warm-up set);
90kgx3reps(warm-up set).

8setsx2reps with 110kg.

Dumbbells lunges:

3setsx12/12/10 with 15kg for each dumbbell.

Iperextensions:

3setsx12/12/8 with bw+10kg.

Dumbbells shrugs Superset with 2 plates holded:

3setsx12reps with 22kg for each dumbbell+ i holded the plates more time as possible about 30 seconds for each set.


Notes

This workout was very interesting,especially the last excercise,because i need to improve my grip a lot.

[Italianguy87]

Weight before training: 83,2kg.

*5 minutes treadmill;

*Stretching;

A. REPETITION LIFT:

*Barbell bench-press 3x15/10/6 with 60kg(every set to failure).

B. SUPPLEMENTAL LIFT(triceps):

*Skull crushers with EZ bar 3x10 with 30kg.

C. VERTICAL PULLING:

*Front lat pulldowns 4x12 with 35kg.

D. MEDIAL DELT OR TRAP EXERCISE:

*Seated dumbbell shoulder press 3x12/12/10 with 15kg for each dumbbell.

E. ELBOW FLEXION EXERCISE:

*Standing alternate dumbbell curls 3x10/8/8 with 15kg for each dumbbell.

F. ABDOMINAL CIRCUIT TRAINING:

*Tri-set: crunches+reverse crunches+obliques crunches 2x15+15+10.

NOTES
1 minute rest between each set of every excercise,except for the abs' tri-set where the rest was 90 seconds.
This workout is very interesting,at the end of the barbell bench-press my chest was litteraly done.Lots pump during the all workout and the abs' circuit was very hard,infact i never felt my abs work like this.So i think that west side for skinny bastards could be a good program for my muscle mass' development.

[Italianguy87]

*Weight before training: 83,5kg New personal weight record:fwave.


*5 minutes treadmill;

*Stretching;

A.MAX-EFFORT LIFT:

*Barbell bench-press:

30kgx15reps(warm-up set);
50kgx10reps(warm-up set).

70kgx5reps;
80kgx5reps;
90kgx5reps New PR,i worked up to a 5RM.

B.SUPPLEMENTAL LIFT:

*Incline dumbbell bench-press 3x8/8/6 with 26kg for each dumbbell.

C.HORIZONTAL ROW:

*Bent-over barbell rows 4x10 with 60kg.

D.REAR DELT/UPPER BACK:

*Bent-over dumbbell rear delt flyes 3x12 with 8kg for each dumbbell.

E.WEIGHTED ABDOMINAL EXERCISE:

* Dumbbell side bends 3x10 with a 20kg's dumbbell.

Notes
Short workout,i think 40-45 minutes about,but i was very focused on what i was doing and infact i have done also my personal best in the bench-press.Anyway,for now i'm having good results from West side for skinny bastard workout's program,so i'm really motivated during this last period and this is also good for my humor.On thursday i'll have my lower body workout,it will be very hard,so i will rest tomorrow to be in very great shape for Thursday's workout.

[Italianguy87]

07:00am
+30gr. protein in 300ml of milk;
+2 integrale bread's slices with marmalade.

10:00am
+80gr. tuna;
+1 integrale bread-roll with dired beef.

12:30pm
+150gr. of pasta;
+200gr. of veal;
+100gr. of broccoli;
+1 little peice of mozzarella;
+50gr. integrale bread.

04:30pm(after workout)
+30gr. protein in 300ml of water;
+1 apple.

07:00pm
+100gr. rise;
+200gr. chicken breast;
+100gr. broccoli;
+50gr. bread.

10:00pm
+5 nuts;
+a little piece of chocolate.

[Italianguy87]

*5 minutes inclined treadmill;

Deadlift:

50kgx5reps(warm-up set);
70kgx5reps(warm-up set).

90kgx5reps;
100kgx3reps;
110kgx2reps;
120kgx1rep;
120kgx1rep.

+2 minutes rest.

Front lat pull-down:

4x10 with 40kg.

+90 seconds rest.

Bent over barbell row:

2x8 with 60kg;
2x8 with 64kg.

+90 seconds rest.

One arm seated machine row:

3x10 with 30kg for each side.

+1 minute rest.

Dumbbell shrugs:

3x12 with 24kg for each dumbbell.

+1 minute rest.

Standing dumbbells curls:

10repsx14kg's dumbbells;
8repsx16kg's dumbbells;
6repsx18kg's dumbbells;
6repsx20kg's dumbbells.

+90 seconds rest.

Ez bar preacher curl:

3x10 with 24kg.

+1 minute rest.

Notes
No bad this workout,i was motivated and i felt very pumped during and after workout,so i hope to gain more kgs as possible until Easter,and then i will start my definition and i want to see how i look defined.

[Italianguy87]

*Weight before training: 84,0kg New weight record.

*5 minutes treadmill;

*Stretching.

Bench-press:

30kgx20reps(warm-up set);
50kgx10reps(warm-up set).

70kgx8reps;
80kgx6reps;
84kgx6reps;
50kgx12reps(partial reps for the pump).

+2 minutes rest.

Incline dumbbells press machine:

3x8 with 30kg for each side.

+90 seconds rest.

Flat dumbbells flies:

3x12 with 14kg for each dumbbell.

+1 minute rest.

Military-press:

30kgx8reps(warm-up set).

40kgx8reps;
44kgx6reps;
50kgx5reps.

+2 minutes rest.

Seated Dumbbells side laterals:

3x10 with 8kg for each dumbbell.

+1 minute rest.


Close grip bench-press:

50kgx8reps;
54kgx8reps;
60kgx8reps.

+2 minutes rest.

Ez bar french-press:

3x10 with 30kg.

+1 minute rest.

Notes
1 hour of very intensive workout,i didn't do new lift's record,but anyway i gained 0,5kg in only one week and i feel bigger and above all very pumped.I'm taking protein two times a day,so maybe this is the reason why i'm gaining lots weight during this period.So,now my goal is to gain more weight as possible,and then starting definition after Easter.

[Italianguy87]

*Weight before training: 84,4kg New weight record 0,4kg more tha last time.

*5 minutes inclined treadmill;

*Stretching.

Barbell squat:

40kgx12reps(warm-up set);
60kgx10reps(warm-up set);
80kgx8reps(warm-up set).

100kgx8reps;
120kgx6reps;
130kgx6reps;
80kgx12reps(pump set).

+2 minutes rest.

Inclined leg press:

3x8 with 160kg.

+90 seconds rest.

Leg-extension:

3x12 with 20kg.

+1 minute rest.

Romanian deadlift:

50kgx12reps;
60kgx10reps;
70kgx8reps.

+90 seconds rest.

Seated calf-raises:

3x20 with 20kg.

+1 minute rest.

Crunches superset with Reverse crunches:

2x15+15 with bodyweight.

+1 minute rest.

Notes
I didn't feel in great shape today,but anyway my weight is growing week after week so actually i'm really satisfied about my progress.I hate to train legs,but anyway a the end of the workout is always very nice to go in the shower especially when you suffered very much during the workout.

[Italianguy87]

Here we go again guys,unfortunally this year my computer is having lots problems,but anyway i'm training always hard,even if i'm not always able to post on the site.

*Weight before training: 83,6kg.

+5 minutes inclined tradmill;

+5 minutes stretching.

Front lat pull-down:

15kgx15reps(warm-up set);
25kgx12reps(warm-up set).

40kgx10reps;
45kgx8reps;
50kgx8reps;
55kgx5reps.

+90 seconds rest.

Supported T-bar row:

40kgx10reps;
50kgx8reps;
55kgx8reps;
60kgx8reps.

+90 seconds rest.

Pulley:

3x12 with 60kg.

+1 minute rest.

Rear delt machine:

3x12 with 25kg.

+1 minute rest.

Dumbbells shrugs:

3x12 with 22kg for each dumbbell.

+1 minute rest.

Dumbbells curls with blocked elbows:

12reps with 6kg for each dumbbell(warm-up set);

10repsx12kg;
7xrepsx14kg.

+90 seconds rest.

Reverse preacher curl:

2x10/8 with 20kg.

+1 minute rest.

*Grip work.

Notes
No bad this workout,actually I am 83,6kg but about 3 weeks ago I arrived to a maximum of 84,4kg,but i didn't have protein shake for almost two weeks and infact I arrived some days ago to 83,1kg so i regained 0,5kg in some days after I've bought again protein.So,I felt very pumped after workout,and when I look at myself at the mirror I can see that my arms during this year are improving a lot,and this was my primary goal at the beginning of september.So,I hope to continue like this,and then I hope to have great results when I'll start my definition program.

[Italianguy87]

*Weight before training: 83,7kg.

*5 minutes inclined treadmill.

*Stretching.

Inclined bench:

30kgx15reps(warm-up set);
40kgx12reps(warm-up set).

60kgx8reps;
70kgx8reps;
80kgx6reps;
40kgx12reps(partial reps for the pump).

+2 minutes rest.

Chest-press:

3x8 with 30kg for each side.

+90 seconds rest.

Peck-deck flies:

3x12 with 30kg.

+1 minute rest.

Miltary-press:

30kgx8reps;
40kgx8reps;
44kgx6reps.

+2 minutes rest.

Seated dumbbells side laterals:

2x12 with 6kg for each dumbbell.

+1 minute rest.

Close-grip bench:

50kgx8reps;
54kgx8reps;
60kgx6reps.

+90 seconds rest.

*Rope push-downs 2x12/10 with 20kg;
*Normal push-downs 15kgx15reps than Reverse push-downs 15kgx8reps.


Notes
The temperatures here in Italy and especially in Calabria are growing,this afternoon there were 20C°.I felt my muscle work very well during this workout,especially my chest,it burned a lot during the peck-deck flies.My triceps at the end of the workout looked like I was injected.It's amazing to feel the sensations of pump that Arnold described in Pumping iron's film.Anyway,probably I will do another week like this,than a reloaded week,and I'll start my last month of mass workout.

[Italianguy87]

*Weight before training: 83,5kg.

*5 minutes inclined treadmill.

*5 minutes stretching.

Squat:

40kgx12reps(warm-up set);
60kgx10reps(warm-up set);
80kgx8reps(warm-up set).

100kgx10reps;
110kgx8reps;
120kgx6reps;
130kgx6reps.

+2 minutes rest.

Inclined leg-press:

3x8/7/6 with 190kg.

+90 seconds rest,****in burn during last set.

Leg-extension:

30kgx10reps(to the failure).

Leg-curl:

3x8 with 25kg.

+90 seconds rest.

Seated leg-curl:

20kgx10reps(to the failure).

Seated calf-raises:

3x20/20/15 with 20kg.

+1 minute rest.

Abdominal-machine:

3x15 with 20kg.

+1 minute rest.

Notes
Not very good this last workout,I didn't eat very well during these last days,because I've been very busy with the university.Anyway,I will post some pictures for easter before I start my definition.The temperature today is 15C° about.

[Italianguy87]

*Weight before training: 83,5kg.

*5 minutes inclined treadmill;

*5 minutes stretching;

Front lat pull-down with reverse grip:

20kgx12reps(warm-up set);
30kgx10reps(warm-up set).

40kgx10reps;
45kgx8reps;
50kgx8reps;
55kgx8reps.

+90 seconds rest.

Supported T-bar rows:

40kgx10reps;
50kgx8reps;
60kgx8reps;
70kgx6reps.

+90 seconds rest.

One arm seated machine rows:

3x12 with 30kg for each side.

+1 minute rest.

Rear delts machine:

3x12 with 25kg.

+1 minute rest.

Dumbbells shrugs:

3x12 with 22kg for each dumbbell.

+1 minute rest.

Standing barbell curl:

3x8 with 30kg.

+90 seconds rest.

Seated dumbbells curl with blocked elbows:

2x10 with 9kg for each dumbbell.

+1 minute rest.

Notes
Good pump,but I wasn't very motivated during this workout,first of all because I am having a lot of stress during these last days,and secondly because today the weather is terrible,infact it's raining a lot,there's lots wind and the temperature is decreased from 20C° to 10C°.Anyway,the back workout was good,because I felt my muscle work very well during the excercises' execution.

[Italianguy87]

*Weight before training: 83,7kg.

*10 minutes inclined treadmill.

*5 minutes streching.

Bench-press:

30kgx15reps(warm-up set);
40kgx12reps(warm-up set).

60kgx8reps;
70kgx8reps;
80kgx6reps;
90kgx4reps;
94kgx4reps.

+2 minutes rest.

Incline dumbbells press:

4x8/8/6/6 with 22kg for each dumbbell.

+90 seconds rest.

Flat dumbbells flies:

4x12 with 12kg for each dumbbell.

+1 minute rest.

Military-press:

34kgx8reps;
40kgx8reps;
44kgx6reps;
50kgx6reps.

+2 minutes rest.

Dumbbells lateral raises:

4x10 with 6kg for each dumbbell.

+1 minute rest.

Push-down:

4x20 with 15kg.

+1 minute rest.

Notes
A lot of pump during and after workout,but this workout wasn't very good in terms of intensity,aren't know why but I felt a little bit tired.Infact,I did only one excercise for triceps,but anyway the 4setsx20reps made my triceps pumped as never before.However,on the 5th of April I'll start definition and then we will see if the work during fall and winter payed.

[Italianguy87]

*Weight before training: 84,1kg.

*10 minutes treadmill;

*5 minutes stretching;

Front lat pull-down:

20kgx15reps(warm-up set);
30kgx12reps(warm-up set).

40kgx10reps;
45kgx8reps;
50kgx6reps;
55kgx6reps.

+2 minutes rest.

Supported T-bar row:

40kgx10reps;
60kgx8reps;
70kgx6reps;
75kgx6reps.

+90 seconds rest.

Pulley:

3x10/10/8 with 80kg.

+1 minute rest.

Rear delts machine:

20kgx10reps;
25kgx10reps;
30kgx10reps.

+1 minute rest.

Iperextensions:

2x15 with bw.

+30 seconds rest.

Standing dumbbells curl:

14kgx10reps;
16kgx8reps;
18kgx6reps;
20kgx5reps.

+90 seconds rest.

Cable preacher curl:

15kgx8reps;
12,5kgx8reps;
10kgx8reps.

+1 minute rest.

Wrist-curl:

3x12 with 20kg.

+1 minute rest.

Notes
No bad this workout,even if I trained only one hour after eating,but I finished my first university's lesson at 12:30pm and then I had the other lesson at 4pm,so today it was a very hard day.Anyway the weight is growing and I felt my muscle work very well during workout,especially the back.What else,the temperature actually is 6C° and it's raining a lot,but today we had also 1C° and infact it snowed a little bit.

[cyberfitnessguru]

Keep up the good work.

You are in insparation.

[Italianguy87]

Thank you.I gained more than 10 pounds during fall and winter,but even if I became bigger,I need to define a lot.Infact for easter I will post some pictures and you'll can see that.Anyway,I hope that for this summer I will be in the best shape as possible.

[Italianguy87]

*Weight before training: 83,8kg.

*5 minutes inclined treadmill.

*stretching.

Barbell squat:

bar(20kg)x20reps(warm-up set);
60kgx12reps(warm-up set).

100kgx10reps;
120kgx8reps;
130kgx6reps;
140kgx6reps PR and it was easy so next time I will try with 10kg more.

+2 minutes rest.


Inclined leg-press:

200kgx8reps;
160kgx10reps;
120kgx12reps.

+90 seconds rest,next time I'll start with 220kg.

Leg-extension:

2x12 with 20kg.

+1 minute rest.

Leg-curl:

20kgx10reps;
25kgx8reps;
30kgx6reps.

+90 seconds rest.

Seated calf-raises:

3x20 with 20kg.

+1 minute rest.

Crunches:

3x20/20/15 with bw+10kg.

+1 minute rest.

Leg-raises:

2x12 with bw.

+1 minute rest.

Notes
Very good workout,nice shape during these last days and also personal record on squat and leg-press.So everything is going well.Temperature actually is 12C° and it's raining.

[Italianguy87]

*Weight before training: 84,5kg New Personal weight Record.

*5 minutes inclined treadmill.

*5 minutes stretching.

Bench-press:

30kgx15reps(warm-up set);
50kgx10reps(warm-up set).

64kgx8reps;
74kgx8reps;
84kgx6reps;
94kgx4reps.

+2 minutes rest.

Incline dumbbells press:

8repsx30kg;
8repsx26kg.

+90 seconds rest.

Incline dumbbell flies:

8repsx18kg;
10repsx14kg.

+1 minute rest.

Ez bar french-press:

3x10 with 30kg.

Easy curl bar push-downs:

2x20 with 15kg.

Notes
Very short workout but also very intensive.I didn't train my shoulders cause my left shoulder heart a little bit during chest's training,so I decided to don't train my shoulders today.However,I think that there's nothing serious on the shoulder,but you know,sometimes it's better to be prudent.
What else,another 3 mass' weeks and then I'll start with definition.

[Italianguy87]

*Weight before training: 83,8kg.

*5 minutes inclined treadmill.

*stretching.

Front lat pull-downs with neutral grip:

20kgx12reps(warm-up set);
30kgx10reps(warm-up set).

40kgx10reps;
45kgx8reps;
50kgx6reps;
55kgx8reps.

+90 seconds rest.

Supported T-bar rows:

40kgx10reps;
60kgx8reps;
70kgx6reps;
75kgx6reps.

+90seconds rest.

Pulley with reverse grip:

3x10/10/8 with 80kg.

+1 minute rest.

Rear lateral raises:

3x10 with 12kg for each dumbbell.

+1 minute rest.

Standing barbell curl:

3x8 with 30kg.

+90 seconds rest.

Dumbbells hammer curl:

2x10 with 12kg for each dumbbell.

Notes
The weight is going a little bit down,but it's ok,today onestly I didn't feel in great shape,I had headache during the day,probably cause the weather during these last days is changing very fast,for example this morning it was sunny and there were almost 20C°,and now it's raining and the temperature is 9C°.Anyway,I looked very pumped and larger than usually during the training,and this could be a very important signal for the future,cause this means that I gained some kgs during last winter,and probably if I'll do a good definition I'll can see good results on my body,but for now is too early,we will see,step by step.

[Italianguy87]

*Weight before training: 84,3kg.

*5 minutes inclined treadmill.

*stretching.

Barbell squat:

bar(20kg)x20reps(warm-up set);
60kgx12reps(warm-up set).

100kgx10reps;
120kgx8reps;
140kgx6reps;
150kgx4reps New PR.

+2 minutes rest.

Inclined leg-press:

220kgx8reps;
180kgx10reps;
140kgx12reps.

+90 seconds rest.

Leg-extension:

20kgx15reps(to the failure).

Leg-curl:

25kgx8reps;
30kgx8reps.

+90 seconds rest.

Seated calf-raises:

2x25/20 with 20kg.

+1 minute rest.

Crunches:

2x20 with bw+5kg.

+1 minute rest.

Leg-raises:

2x15 with bw.

+1 minute rest.

Notes
Nice workout,probably not my best but anyway I did my record on squat.
Today it was a warm and very sunny day,the temperature now is 15C°.

[Italianguy87]

*Weight before training: 83,8kg.

*5 minutes treadmill.

*stretching.

Incline bench-press:

30kgx12reps(warm-up set);
50kgx8reps(warm-up set).

60kgx8reps;
70kgx8reps;
80kgx5reps;
50kgx8reps(pump set,partial reps).

+2 minutes rest.

Flat dumbbells press:

36kgx8reps;
30kgx8reps.

+90 seconds rest.

Cables cross-over:

2x15 with 10kg for each side.

+1 minute rest.

Seated dumbbells overhead press:

2x8 with 20kg for each dumbbell.

+90 seconds rest.

Cable lateral raises:

2x8 with 7,5kg.

+1 minute rest.

Close grip bench:

50kgx8reps;
54kgx7reps;
60kgx6reps.

+90 seconds rest.

Easy curl bar push-downs:

3x20 with 15kg.

+1 minute rest.

Notes
This workout wasn't so good about strenght,but however the pump on the several muscles was very high,and especially in the chest there were a great blood's pressure.Probably my strenght wasn't at hte top,cause the temperature is growing during these last days,and infact today at the moment we have 18C°.

[Italianguy87]

*Weight before training: 84,5kg.

*5 minutes treadmill.

*stretching.

Front lat pull-down with reverse grip:

20kgx15reps(warm-up set);
30kgx12reps(warm-up set).

40kgx10reps;
50kgx8reps;
55kgx6reps;
60kgx6reps New PR.

+90 seconds rest.

Supported T-bar rows:

40kgx10reps;
60kgx8reps;
70kgx6reps;
80kgx6reps New PR.

+90 seconds rest.

Pulley:

3x12 with 70kg.

+1 minute rest.

Seated rear lateral raises:

3x12/12/10 with 10kg for each dumbbell.

+1 minute rest.

Standing barbell curl:

3x8 with 30kg.

+90 seconds rest.

Unilateral preacher curl machine:

2x12 with 10kg for each side.

+1 minute rest.

Hammer curl bar:

7+7+7(7 reps lower movement+7 reps upper movement+7 reps whole movement) with 5kg for each side.

Notes
Good pump,this workout was also good in terms of strenght,and what else,There was lots hunidity today,the temperature tonight is 11C°.

[Italianguy87]

*Weight before training: 83,9kg.

*5 minutes treadmill.

*stretching.

Barbell squat:

30kgx15reps(warm-up set);
50kgx12reps(warm-up set).

4x8 with 100kg.

+90 seconds rest.

Leg-extensions:

4x12 with 20kg.

+1 minute rest.

Leg-curl:

4x10 with 20kg.

+1 minute rest.

Seated calf-raises:

4x20 with 20kg.

+1 minute rest.

Crunches:

4x15/15/12/12 with bw+10kg.

+1 minuite rest.

Notes
A very light training,but you know,sometimes it's important to do a light training to recover.

[Italianguy87]

*Weight before training: 83,7kg.

*stretching.

Bench-press:

40kgx12reps(warm-up set);
60kgx6reps(warm-up set).

4x6 with 80kg.

+2 minutes rest.

Incline smith machine press:

3x8 with 50kg.

+90 seconds rest.

Cables cross-over:

3x12 with 10kg for each side.

+1 minute rest.

Ez bar french-press:

4x8 with 30kg.

+90 second rest.

Push-downs:

3x12 with 20kg.

+1 minute rest.

Crunches:

3x20 with bw+10kg.

+1 minute rest.

Notes
Not very long this workout,but anyway the intensity was high and I felt also a very nice pump sensation during workout.So,another 10 days,and I'll start with definition.The temperature is 19C° today.

[Italianguy87]

Front lat pull-down with reverse grip:

20kgx20reps(warm-up set);

40kgx10reps;
50kgx8reps;
60kgx8reps;
65kgx6reps New PR.

+90 seconds rest.

Barbell row:

3x10 with 60kg.

+90 seconds rest.

One arm dumbbell row:

3x12 with a dumbbell of 20kg.

+1 minute rest.

Arnold press:

14kgx10reps;
16kgx8/6 reps.

+90 seconds rest.

Side laterals:

2x20/15 with 5kg for each dumbbell.

+1 minute rest.

Standing barbell curl:

30kgx8reps;
34kgx8reps;
38kgx5reps.

+90 seconds rest.

Hammer curl:

2x10 with 12kg for each dumbbell.

+1 minute rest.

Leg-raises:

2x20 with bw.

+1 minute rest.

Notes
I had sex before workout:sex,somebody says that sex before workout is not good for workout performance,but in my case,I felt very good during the all workout,I did my personal best in the pull-downs and I looked more defined and pumped at the mirror.So,it was a very good day today.The temperature is 22C°(very warm for this period of the year).

[Italianguy87]

*10 minutes inclined treadmill.

Barbell squat:

bar(20kg)x12reps(warm-up set);
60kgx12reps(warm-up set).

4x8 with 100kg.

+90 seconds rest.

Leg-extensions:

4x10 with 25kg.

+1 minute rest.

Leg-curl:

4x6 with 30kg.

+90 seconds rest.

Seated calf-raises:

4x25 with 15kg.

+1 minute rest.

Abdominal-machine:

3x20 with 15kg.

+1 minute rest.

Notes
Short but very intensive workout.19C° today.

[Italianguy87]

*Weight before training: 84,0kg.

Bench-press:

30kgx20reps(warm-up set).

60kgx10reps;
70kgx8reps;
80kgx8reps;
84kgx5reps.

+90 seconds rest.

Incline dumbbells press superset with Cables cross-over:

3x8+12 with 20kg+10kg.

+90 seconds rest.

Push-downs superset with Overhead cable extension:

3x12+12 with 20kg+30kg.

+1 minute rest.

Notes
Very short but very intensive workout.At hte end I had also some venus on my chest and I was very pumped on triceps.So,next week I'll start definition,so I think that tomorrow I will post some of my measures,unfortunally I can't post pictures for now,cause my mobile phone is incompatible with my computer,but I will try during this months of definition to post some pictures.Temperature today here is 21C°,but Yesterday I spoke at the phone with some of my relatives from Toronto,and they told me that yesterday there were 25C° there,that's very strange,I think that the world is changing.

[Italianguy87]

I took some measures this morning when I got up:

Height: 174cm(5' 9");

Weight: 84,0kg(185,2lb);

Chest: 115cm(45,3inches);

Waist: 87cm(34,3inches);

Arm: 39cm(15,4inches);

Forearm: 30cm(11,8inches);

Tight: 60cm(23,6inches);

Calf: 39cm(15,4inches);

Bodyfat: 15,3% about.

So,the goal is to arrive between 76-78kg(167-172lb),more defined as possible,probably I want to arrive to 78kg with 6% of bodyfat,but we'll see,step by step.

[CreatineAmonster]

You keep one of the most detailed and complete logs I have ever seen great work and congrats on all the pr's in this log keep it up was a great read.

[Italianguy87]

You keep one of the most detailed and complete logs I have ever seen great work and congrats on all the pr's in this log keep it up was a great read.

Thanks bro.I worked very well during this year,but my arms need to improve a lot,15inches are too small for a bodybuilder.Anyway,now I have to focus my attention on definition.But for the next year,my primary goal will be improve my arms at least 1inches.

[Italianguy87]

So,this is the diet that I will start tomorrow:

07:00am
*30gr. protein with water;
*2 slices of crispy toast with marmalade;
*1 banana.

10:00am
*80gr. tuna;
*5 nuts.

01:00pm
*50gr. rise;
*150gr. chicken breast or veal;
*100gr. lettuce.

04:00pm
*30gr. protein with water;
*5 rise cracker(Only if I had workout).

07:00pm
*150gr. chicken breast or veal or fish;
*100gr. lettuce.

10:00pm
*10 nuts.

Notes
I will put some oil at lunch and dinner on the meat and in the lettuce.

This is just for the first month,I will do 20min. of cardio at the ned of Tuesday and Saturday's workout,for the second month I will introduce other 2 supplements,which are SGT-stack and Corti stop.

So this is my program,I hope that it will work good.
I will have for sure a cheat meal on the 11th of April for My cousin's promiese,and On the 16th or 18th of April for my Nephew's birthday,then the other cheat meal will be on the 3rd of May for my Sister's birthday,and then I think nothing else,amybe something on the month of July.

[Italianguy87]

Front lat pull-down with reverse grip:

25kgx20reps(warm-up set).

50kgx10reps;
60kgx8reps;
65kgx6reps.

+90 seconds rest.

Barbell row superset with Pulley:

8+12eps with 60kg for both excercises;
8+10reps with 60kg for both excercises.

+90 seconds rest.

Pull-down:

2x20 with 25kg.

+1 minute rest.

Shoulder press machine with stomach supporrted on the bench:

2x8/6 with 40kg;
35kgx6reps.

+90 seconds rest.

Side laterals superset with front raises:

2x10 with 6kg for both excercises.

+1 minute rest.

Standing barbell curl:

30kgx8reps;
34kgx8reps;
36kgx6reps.

+90 seconds rest.

Preacher curl machine superset with Hammer curls:

2x8 with 20kg+8kg.

+1 minute rest.

*20 minutes inclined treadmill:

distance:1,670km;
calories burned: 135;
speed average: 5,01 km/h-3,13 mph.


Notes
So,this is my first day on low carb diet,honestly I had difficulties with my weightlifting workout,probably because I don't use to be on low carb,but anyway I'm really determinated and I want to continue onthis way.Cardio was not so hard,I burned 135calories,so no bad.On Saturday I will post my weight,and we will see if i lost some.

[Italianguy87]

*10 minutes treadmill.

Barbell squat:

40kgx12reps(warm-up set);
80kgx8reps(warm-up set).

4x6 with 120kg.

+90 seconds rest.

Inclined leg press superset with leg-extensions:

2x8+8 with 160kg+20kg.

+90 seconds rest.

Leg-curl superset with seated leg-curl:

2x8+12 with 25kg+20kg;
1x6+10 with 25kg+20kg.

+90 seconds rest.

Seated calf-raises:

4x15 with 20kg.

+1 minute rest.

Crunches:

2x20 with bw.

+1 minute rest.

Leg-raises:

2x15 with bw.

+1 minute rest.

Notes
You know,it's very difficult to push hard when you are on a low carbs diet,but anyway I decide to do supersets for quads and hams and the workout was intensive even if the weights are not vey high.Sometimes I feel a little bit hungry during the day,but for now I'm ok.

[Italianguy87]

*Weight before training: 82,5kg.

*1,5kg lost in less than a week of diet.

Bench-press:

30kgx15reps(warm-up set);
40kgx12reps(warm-up set).

60kgx10reps;
70kgx8reps;
80kgx6reps;
84kgx4reps.

+90 seconds rest.

Incline dumbbells press:

3x10/10/8 with 20kg for each dumbbell.

+90 seconds rest.

Flat dumbbells flies:

3x12 with 12kg for each dumbbell.

+1 minute rest.

Dumbbell pull-over:

2x15 with 26kg.

+1 minute rest.

Ez bar french-press:

4x8 with 30kg.

+90 seconds rest.

Ez bar push-downs:

2x12 with 25kg;
1x12 with 20kg.

+1 minute rest.

*20 minutes inclined treadmill:

distance:1,710km;
128 calories burned;
speed average: 5,13km/h-3,21mph.

Notes
Honestly I didn't expect to lose 1,5kg(3,3lb) in only 5 days of diet,anyway I look a little bit more defined but the way is still long yet.Anyway tomorrow I'll have a cheat meal for my cousin's marriage promise.

[Italianguy87]

So,I restart to write on my diary.

Smith-machine's behind the neck press:

bar(10kg)x20reps(warm-up set);
30kgx10reps(warm-up set).

40kgx10reps;
50kgx8reps;
60kgx6reps.

+90 seconds rest.

Side laterals:

8kgx12reps;
10kgx10reps;
12kgx8reps(unilateral).

+1 minute rest.

Front raises:

2x12 with 8kg.

+1 minute rest.

Standing barbell curl Jumpset with Ez bar french-press:

3x8+12 with 30kg and 26kg.

Ez bar preacher curl Jumpset with Ez bar push-down:

3x8+12 with 30kg and 25kg.

+1 minute rest between each set's excercise.

Cardio:

*30 minutes inclined treadmill:

distance: 2,250km(1,4miles);
speed average: 4,5km/h-2,8mph;
calories burned: 201.

Notes
So,last saturday I weighted 82kg,so I hace lost 2kg in 2 weeks of diet(no bad),the diet is not so hard,cause I'm having a cheat meal on Sunday,anyway I hope to continue like this.Temperature today is 19C°(Thunder).

[Italianguy87]

Front lat pull-down:

4x10/10/8/8 with 40kg.

+90 seconds rest.

Barbell row:

3x10 with 60kg.

+90 seconds rest.

Pulley:

3x12 with 60kg.

+1 minute rest.

Iperextensions:

3x12 with bw.

+1 minute rest.

Close grip bench:

50kgx10reps;
60kgx8reps;
64kgx6reps;
70kgx6reps.

+90 seconds rest.

Ez bar french-press:

3x10 with 26kg.

+1 minute rest.

Push-down:

2x20 with 15kg.

+1 minute rest.

Crunches:

3x20 with bw.

+1 minute rest.

Notes
So,it' wasn't my best workout for the back,but the triceps' workout was very good especially the close grip bench,my triceps looked very pumped at the mirror.

[Italianguy87]

*Weight before training: 81,2kg I've lost 3kgs about in 4 weeks of diet(no bad!!!).

Bench-press:

50kgx10reps;
70kgx8reps;
80kgx6reps;
84kgx6reps.

+90 seconds rest.

Incline dumbbells press:

3x8 with 22kg for each dumbbell.

+90 seconds rest.

Decline bench:

3x12/12/10 with 50kg.

+1 minute rest.

Peck-deck flies:

3x12 with 35kg.

+1 minute rest.

Standing ez barbell curl:

30kgx10reps;
34kgx8reps;
36kgx6reps.

+90 seconds rest.

Hammer curl:

20kgx10reps(large grip);
2x10 with 20kg(tight grip).

+1 minute rest.

Unilateral preacher curl machine:

2x12 with 10kg for each side.

+1 minute rest.

Notes
Very good workout today,My chest during workout was very pumped up and also my biceps,but the goodest thing is that at the end of the workout,when I look at myself at the mirror I saw that the difference between my waist and my shoulders and chest is increased,so this means that the diet is working good.Actually I'm taking protein for breakfast and fast BCAA before and after workout.Temperature is 21C° today.

[Italianguy87]

Pull-ups:

4x6/6/6/4 with bw;

*front lat pull-down 1x10 with 40kg(to the failure).

+2 minutes rest.

Barbell row:

4x10 with 50kg.

+90 seconds rest.

One arm dumbbell row:

4x10 wit a dumbbell of 22kg.

+1 minute rest.

Pulley:

4x12 with 60kg.

+1 minute rest.

Rear lateral raises:

4x10 with 10kg.

+1 minute rest.

Crunches:

4x20/20/15/15 with bw.

+1 minute rest.

Notes
Nice workout,I felt my lats work very good,good pump also in the muscles,22C° today,not so high,the weather in this part of the year is changing moment by moment.

[Italianguy87]

Flat dumbbells press:

12repsx15kg(33lb-warm-up set);
12repsx20kg(44lb-warm-up set).

10repsx26kg(57lb);
8repsx30kg(66lb);
7repsx36kg(79lb).

+90 seconds rest.

45° inclined smith-machine press:

3x10/10/8 with 50kg(110lb).

+90 seconds rest.

45° declined bench-press:

3x12/12/10 with 50kg(110lb).

+1 minute rest.

Cables cross-over:

3x12 with 10kg(22lb) for each side.

+1 minute rest.

Smith-machine Seated overhead press:

10repsx30kg(66lb);
8repsx50kg(110lb);
6repsx54kg(119lb);
6repsx60kg(132lb).

+90 seconds rest.

Side laterals:

2x10 with 10kg(22lb).

+1 minute rest.

Close grip bench:

10repsx50kg(110lb);
8repsx54kg(119lb);
7repsx60kg(132lb).

+90 seconds rest.

Dumbbell overhead extension:

2x12 with 20kg(44lb).

+1 minute rest.

Rope push-downs:

2x15 with 15kg(33lb).

+1 minute rest.

Notes
Good pump and good strenght feeling during the whole workout,the temperature is 21C° right now,it's sunny but as the last days it can changes moment by moment.

[Italianguy87]

*10 minutes tradmill;

*stretching;

Flat barbell press:

30kg(66lb)x20reps(warm-up set);
50(110lb)x12reps(warm-up set).

4x6 with 80kg(176lb).

+90" rest.

Chest dips:

bwx10reps;
bw+10kg(22lb)x8reps;
bw+15kg(33lb)x6reps.

+90" rest.

Incline dumbbells press:

4x8 with 20kg(44lb).

+90" rest.

Peck-deck flies:

3x12 with 35kg(77lb).

+60" rest.

Seated dumbbells overhead press:

4x6/6/6/5 with 22kg(48lb).

+90" rest.


Side laterals:


4x10 with 6kg(13lb).

+60" rest.

Notes
Good workout,nice pump,chest and shoulders are my best muscle groups,so I love to train them.Anyway,now I'm training 4 times a week,I'm doing actually back and hams on monday,chest and shoulder on wednesday,quads and calves on friday and arms and abs on saturday.Temperature today is 20C°,not very high for the period!!!

[Italianguy87]

*10 minutes bike.

*stretching.

Barbell squat:

40kg(88lb)x12reps(warm-up set);
60kg(132lb)x10reps(warm-up set);
80kg(176lb)x8reps(warm-up set).

100kg(220lb)x8reps;
110kg(242lb)x8reps;
120kg(264lb)x6reps;
130kg(286lb)x6reps.

+90 seconds rest.

Inclined leg-press:

160kg(352lb)x10reps;
200kg(440lb)x8reps;
220kg(485lb)x8reps;
240kg(529lb)x6reps.

+90 seconds rest.

Leg-extensions:

3x12 with 20kg(44lb).

+1 minute rest.

Seated calf-raises:

3x20/20/15 with 25kg(55lb).

+1 minute rest.

Leg-press calf-raises:

3x15 with 110kg(242lb).

+1 minute rest.

[Italianguy87]

*10 minutes treadmill.

*stretching.

Standing dumbbells curl:

6kg(13lb)x12reps(warm-up set);
10kg(22lb)x12reps(warm-up set).

14kg(30lb)x8reps;
16kg(35lb)x8reps;
18kg(40lb)x6reps;
20kg(44lb)x6reps.

+90 seconds rest.

Close grip bench:

30kg(66lb)x12reps(warm-up set).

50kg(110lb)x8reps;
60kg(132lb)x8reps;
64kg(141lb)x6reps;
70kg(154lb)x10reps.

+90 seconds rest.

Hammer curl jumpset with Dumbbell overhead extension:

3x10+10 with 20kg(44lb)+28kg(62lb).

+1 minute rest.

Ez bar preacher curl superset with Ez bar push-downs:

3x12+12 with 20kg(44lb)+25kg(55lb).

+90 seconds rest.

Crunches:

2x25 with bw.

+ minute rest.

Reverse crunches:

2x20 with bw.

+1 minute rest.

[Italianguy87]

*10 minutes treadmill.

*stretching.

Pull-ups with reverse grip:

bw+10kg(22lb)x6reps;
bw+5kg(11lb)x6reps;
bw+5kg(11lb)x4reps;
bwx5reps.

+90 seconds rest.

Supported T-bar rows:

50kg(110lb)x8reps;
60kg(132lb)x8reps;
70kg(154lb)x6reps;
80kg(176lb)x6reps.

+90 seconds rest.

One arm dumbell row:

3x10/10/8 with 28kg(62lb).

+1 minute rest.

Rear delts machine:

3x12 with 20kg(44lb).

+1 minute rest.

Stiff legs deadlift:

2x8 with 60kg(132lb);
2x8 with 70kg(154lb).

+1 minute rest.

Leg-curl:

2x8 with 20kg(44lb).

+1 minute rest.

Seated leg-curl:

2x12 with 20kg(44lb).

+1 minute rest.

[Italianguy87]

*5 minutes treadmill.

*stretching.

Flat barbell press:

30kg(66lb)x20reps(warm-up set);
50kg(110lb)x12reps(warm-up set).

60kg(132lb)x8reps;
70kg(154lb)x8reps;
80kg(176lb)x6reps;
90kg(198lb)x4reps.

+90 seconds rest.

Inclined smith-machine press:

3x8 with 50kg(110lb).

+1 minute rest.

Declined barbell press:

50kg(110lb)x12reps;
60kg(132lb)x12reps;
70kg(154lb)x12reps.

+1 minute rest.

Cables cross-over:

3x12 with 10kg(22lb) for each side.

+1 minute rest.

Seated dumbbells overhead press:

20kg(44lb)x8reps;
22kg(48lb)x7reps.

+90 seconds rest.

Side laterals:

2x12 with 10kg(22lb) for each dumbbell.

[Italianguy87]

*10 minutes treadmill.

Inclined leg-press:

80kg(176lb)x12reps(warm-up set);
120kg(264lb)x12reps(warm-up set).

160kg(352lb)x10reps;
200kg(440lb)x8reps;
240kg(529lb)x10reps.

+90 seconds rest.

Leg-extension:

3x12 with 20kg(44lb).

+1 minute rest.

Dumbbells lunges:

1x10 with 15kg(33lb) for each dumbbell.

Seated calf-raises:

3x20/20/15 with 20kg(44lb).

+1 minute rest.

Leg-press calf raises:

3x15 with 100kg(220lb).

+1 minute rest.

[Italianguy87]

Hi guys,I didin'tpost for a long time in the forum,after 2 months of strenght training today I started my mass cycle,so now I post today's workout:

Flat bench:

92lbx12reps(warm-up set).

136lbx8reps;
158lbx8reps;
180lbx6reps;
202lbx6reps(with soem help in the last two reps).

+120"rest.

Incline dumbbells press:

48lb+48lbx8reps;
53lb+53lbx8reps;
62lb+62lbx6reps.

+90" rest.

Chest dips:

3x10/8/8 with bw.

+90" rest,every set to failure.

Cables-cross-over:

3x12@ 44lb+44lb.

+60" rest.

Overhead dumbbells press:

44lb+44lbx8reps;
48lb+48lbx8reps;
57lb+57lbx8reps.

+90" rest.

Vertical row:

3x8 with 66lb.

+60" rest.

Seated side laterals:

3x12/10/10@ 18lb+18lb.

+60" rest.

Weight after workout: 188lb.

[Italianguy87]

Pull-ups:

4x6/6/5/4 with bw.

+90" rest.

One arm dumbbell row:

53lbx8reps;
2x8x62lb.

+90" rest.

Pulley:

3x10 with 110lb.

+60" rest.

Rear lateral raises:

3x12/12/10 with 18lb+18lb.

Dumbbells shrugs:

3x12/12/10 with 44lb+44lb.

[Italianguy87]

*Squat:

45lb(bar)x12reps;
110lbx12reps.

175lbx8reps;
200lbx8reps;
220lbx8reps;
242lbx6reps.

+120" rest.

*Leg-press:

3x10@ 330lb.

+90" rest.

*Leg-extension:

3x12@ 88lb.

+60"rest.

*Leg-curl:

4x8@ 132lb.

+90" rest.

*Leg-press calves:

4x15@ 175lb.

+60"rest.

*Abs-machine:

3x15@ 100lb.

+60" rest.

*Leg-raises:

3x12@ bw.

+60" rest.

[Italianguy87]

*Flat bench:

110lbx12reps;
115lbx6reps.

4x6@ 200lb.

+120" rest.

*Incline dumbbells press:

3x8@ 50lb+50lb.

+90" rest.

*Chest dips:

3x10/8/8@ bw(every set to failure).

+90" rest.

*Flat dumbbells flies:

3x12@ 35lb+35lb.

+60" rest.

Ez bar french-press:

65lbx10reps;
75lbx8reps;
85lbx8reps;
90lbx6reps.

Push-down:

2x20@ 90lb.

Weight after workout: 187lb.

Notes
It was a good workout,especially for the chest,I was very pumped in particular in the first 3 excercises,the triceps burned a lot after the second set of 20 reps of push-down.What else,I hope to improve my condition a lot during this mass cycle and I'm trying to come again in Toronto this summer and I hope also to will train again in Good life fitness Gym.

[Italianguy87]

*Pull-ups:

4x10/7/6/5@ bw(every set to failure).

+90" rest.

*One arm dumbbell row:

3x8@ 62lb.

+90" rest.

*Pulley:

3x10@ 120lb.

+60" rest.

*Dumbbells shrugs:

3x12@ 45lb+45lb.

+60" rest.

*Dumbbells curls:

35lb+35lbx8reps;
40lb+40lbx6reps.

Curls+hammer curls: 10reps+10reps@ 22lb+22lb(lots pump and burn).

+90" rest.

*Ez bar preacher curl:

2x10@ 55lb.

+60" rest.

[Italianguy87]

*Smith-machine squat:

45lb(bar)x12reps;
110lbx8reps.

175lbx6reps;
220lbx6reps;
242lbx6reps;
250lbx6reps.

+2' rest.

*Leg-press:

3x10@ 352lb.

+90" rest.

*Leg-extensions:

3x12@ 100lb.

+1' rest.

*Leg-curl:

4x8@ 132lb.

+90" rest.

*Le-press calves:

4x15@ 175lb.

+1' rest.

*Abs-machine:

3x15@ 100lb.

+1' rest.

*Reverse crunches:

3x15/12/12@ bw.

+1' rest.

[Italianguy87]

*Dumbbells shoulder press:

25lb+25lbx12reps;
40lb+40lbx8reps.

48lb+48lbx8reps;
52lb+52lbx8reps;
57lb+57lbx8reps.

+90" rest.

*Vertical row:

3x8@ 65lb.

+60" rest.

*Side laterals:

3x10@ 22lb+22lb.

+60" rest.

*Cable front raises:

3x10@ 55lb.

+60" rest.

*Rear raises:

3x12@ 18lb+18lb.

+60" rest.

Temperature outside: 16C°.

[Italianguy87]

*Flat bench:

110lbx12reps;
155lbx6reps.

4x6@ 200lb.

*Incline dumbbells press:

3x8@ 52,5lb+52,5lb.

*Flat dumbbells flies:

3x12@ 35lb+35lb.

*Chest dips:

2x10/8@ bw(every set to failure).

*ez bar french-press:

4x10@ 65lb.

*Rope push-down:

3x12@ 65lb.

Weight after workout: 188lb.

[Italianguy87]

*Chin-up:

3x8/6/5@ bw(every set tofailure).

*lat pull-down 1x10 with 110lb(to failure).

*One arm dumbbell row:

3x8@ 62lb.

*Pulley:

3x10@ 120lb.

*Rope cable pull-down:

3x12@ 75lb.

*Standing barbell curl:

3x8@ 65lb.

*Ez bar Reverse curl:

3x12@ 45lb.


Temperature outside: 11C°.