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 G@lvo's training log

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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: G@lvo's training log   Sun Jun 24, 2012 6:42 am

I am gonna write my workouts here, just to see if I can become more consistent with training..
I won't be writing down everything, when I train I find boring to count the exact number of reps in some exercises..
I'll try to mix weights with cali, something I've never done before.. I have to build strenght for the routine LBM designed for me..

I am looking to build some muscle, I already follow IF leangains style from 6 months..

Yesterday I did:

10 min Warmup

Trap Bar Deadlift 5x5 @ 75 kg

Chinups (2 sec hold at the top, 4 sec down) 5 sets @ BW

Dips 4 sets @ BW
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Mon Jun 25, 2012 6:59 pm

10 min Warmup

Trap Bar Deadlift 5x5 @ 77,5 kg

Chinups (2 sec hold at the top, 4 sec down) 5 sets @ BW

Dips 4 sets @ BW
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Wed Jun 27, 2012 2:53 pm

10 min Warmup

Trap Bar Deadlift 5x5 @ 80 kg

Chinups (2 sec hold at the top, 4 sec down) 2 sets @ BW+15 kg / 3 sets @ BW

Dips 4 sets @ BW
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sat Jun 30, 2012 7:11 am

10 min Warmup

Trap Bar Deadlift 5x5 @ 82.5 kg

Chinups (2 sec hold at the top, 4 sec down) 5 sets @ BW

Dips 4 sets @ BW

PM workout: shitload of sex lol!
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Mon Jul 02, 2012 9:41 am

10 min Warmup

Trap Bar Deadlift 1x20 @ 82.5 kg
1x10 @ 82.5 kg

Dips 4 sets @ BW

Trap Bar Static hold 40 sec @ 82.5 kg
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Wed Jul 04, 2012 4:52 pm

10 min Warmup

Trap Bar Deadlift 5x5 @ 95 kg

Dips 4 sets @ BW
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Fed X

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Posts : 2188
Join date : 2011-07-14

PostSubject: Re: G@lvo's training log   Fri Jul 06, 2012 1:29 pm

did you order your vest yet?
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sat Jul 07, 2012 7:03 am

beasty boy wrote:
did you order your vest yet?

Nope, I'm still evaluating some vests.. the trouble is that mir or zfo vests shipping costs to Italy are really high..

Today workout 531 style with OHP and then 5 sets chinups!

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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Mon Jul 09, 2012 4:38 pm

Today I was short on time Sad

Only 3 sets of dips, pullups and pushups..
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Fri Jul 13, 2012 2:09 pm

Yesterday I did:

10 min Warmup

Trap Bar Deadlift
3x @ 70 kg
3x @ 70 kg
3x @ 70 kg
5x @ 75 kg
5x @ 87,5 kg
9x @ 97,5 kg

5x 10 @ 70 kg

Hanging leg raise
5x 10
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Fed X

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PostSubject: Re: G@lvo's training log   Fri Jul 13, 2012 2:10 pm

nice Trap Bar Deadlifts
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Fri Jul 13, 2012 2:27 pm

beasty boy wrote:
nice Trap Bar Deadlifts

Thanks man, I just started aqgain lifting, so I am easing a little bit into it.. I don't want to lift too much weight too soon..
Damn, I also ran out of chalk... Sad
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sat Jul 14, 2012 1:35 pm

10 min Warmup

Dips
3x @ 65 kg
3x @ 65 kg
5x @ 65 kg
5x @ 70 kg
5x @ 80 kg
8x @ 85 kg

5x 10 @ 65 kg

Band Rows
5x 10
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Mon Jul 16, 2012 5:21 pm

10 min Warmup

Trap Bar Deadlifts
3x @ 70 kg
3x @ 70 kg
3x @ 70 kg
5x @ 75 kg
5x @ 90 kg
9x @ 100 kg

5x 10 @ 75 kg

3x Trap Bar Static Holds x 25 sec @ 75 kg
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sat Jul 21, 2012 8:46 am

10 min Warmup

Trap Bar Deadlifts
3x @ 75 kg
3x @ 75 kg
5x @ 75 kg
3x @ 115 kg
5x @ 115 kg
7x @ 125 kg

Some BW chinups and dips..

I bought some bottles of liquid chalk.. it's awesome!!
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Mon Jul 23, 2012 2:37 pm

10 min Warmup

Trap Bar Deadlifts
3x @ 75 kg
3x @ 75 kg
5x @ 75 kg
3x @ 115 kg
5x @ 115 kg
10x @ 125 kg

3x10 @ 75 kg

no bw stuff cause I was short on time..
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Thu Jul 26, 2012 5:19 pm

10 min warmup

5 sets of chinups
5 sets of pushups
5 sets ot TB deadlifts @ 75 kg
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Tue Jul 31, 2012 3:16 pm

10 min warmup

Trap Bar Deadlift
5x75 kg
5x75 kg
20x75 kg
20x75 kg
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Fri Aug 03, 2012 7:07 am

10 min warmup

Trap Bar OHP
2x12 @ 30 kg

Trap Bar Deadlifts
2x5 @75 kg
1x20 @ 80 kg

Chinups Piramid.
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sun Aug 12, 2012 10:10 am

Trap bar OHP

2x12 @ 35 kg

Trap bar Deadlift

1x5 @ 80 kg
1x5 @ 80 kg
1x20 @ 110 kg

Dips

3x10 @ bw
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Tue Aug 28, 2012 4:21 pm

I am trying to incorporate more cali stuff into my routines.. I have realized how much one should practise some skills to really master them.. affraid

Yesterday I did:

5 sets of 12 reps Diamond pushups

5 sets of 10 reps Pseudo planche lean hold

5 sets of 8 Dips

Handstands with wall

5 sets of5 Planche pushups


Today I did:

3 sets of 12 Lateral raises

3 sets of 12 Front raises

4 sets of 8 Pullups Neutral grip.

2x 1 minutes Holds hanging from the bar

plus a 1 hour long futsal game with friends.. Basketball
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sun Sep 02, 2012 2:26 pm

10 min warmup

OHP fat grip 5x5 @ 35 kg

Trap bar Deadlift fat grip 5x5 @ 80 kg

Pullups parallel fat grip 5x5

I made some diy fat gripz, must admit I really like them, lifting seem more natural, and stress on joints is reduced Cool
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G@lvo



Posts : 92
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PostSubject: Re: G@lvo's training log   Tue Sep 04, 2012 3:49 pm

10 min warmup

OHP fat grip 5x5 @ 35 kg

Trap bar Deadlift fat grip 5x5 @ 80 kg

Pullups parallel fat grip 5x5 @ 70 kg
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Sun Sep 09, 2012 12:46 pm

Big eating today, plus some rep max testing for 531.. cheers
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G@lvo



Posts : 92
Join date : 2011-12-21

PostSubject: Re: G@lvo's training log   Wed Sep 12, 2012 5:57 pm

So I figured out my maxes for starting 531.. pretty good program, I have done it in the past and saw gains in mass and strenght..
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