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Christian Burger: Log 2010
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Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #30 on: November 17, 2009, 07:37:01 pm »

Chin Ups:
4, 3, 3, 2, 2 x 1 @ BW + 15 kg

CG Floor Press:
6, 4, 4 x 1 @ 115 kg

Front Squat:
3, 3, 3, 3, 2 x 1 @ 70 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #31 on: November 20, 2009, 05:42:42 pm »

A1) Push Press:
15, 12, 12, 11 x 1 @ 40 kg
60 s rest

A2)  Wide Grip Pull Up
10, 9, 6, 5, 6, 4, 2, 2, 3, 3 x 1 @ BW = 92,8 kg
60s rest and A1

B1) Zercher Squat:
5 x 1 @ 60 kg movement is completely new to me
=> 10, 10, 10, 10 x 1 @ 40 kg

B2) DL, weight on boxes
20, 18, 12 x 1 @ 60 kg

These were quite modest weights indeed, but I have not gone anywhere near 10+ reps for too long a time.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #32 on: November 26, 2009, 08:43:47 pm »

Monday:
Chin Ups
5, 4, 5 x 1 @ BW +  15kg
CG Floor Press:
7, 4, 3 x 1 @ 115 kg
Front Squat:
5, 5, 4 x 1 @ 70 kg

Thursday:
A1) Barbell Row
14, 13, 3 x 1 @ 72,5 kg
A2) Back Squat
9, 7, 6, 7 x 1 @ 105 kg
B1) Bench Press
13, 10, 7 x 1 @ 92,5 kg
B2) Sumo DL
15, 9, 6 x 1@ 105 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #33 on: November 27, 2009, 09:11:25 pm »

A1) Push Press:
20, 15, 15 x 1 @ 40 kg => I will try 42,5 next week
60 s rest

A2)  Wide Grip Pull Up
12, 6, 6, 6, 4, 5, 4, 3, 4 x 1 @ BW => better feel, but still too many sets to get to 50 reps
60s rest

B1) Zercher Squat:
15, 12, 15, 8 x 1 @ 40 kg => same comment as for A2

B2) DL, weight on boxes
25, 25 x 1 @ 60 kg => I will add some weight to this one.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #34 on: December 16, 2009, 08:30:06 pm »

Back to the weight room again after my skiing vacation.

I must have been nice so "Christkind" will get me "Huge in a Hurry" from Chad Waterbury. I took a short look already to the "Get Ready" program.
So this is it's first workout:
Weight range 4-6PM
Goal: 25 reps as fast as possible
45 sec rest  Cry
BB Row:
5, 5, 4, 4, 4, 3 @ 80 kg
DB Bench Palms facing:
6, 5, 4, 3, 4, 3 @ 2 x 40 kg DBs
DB Split Squat
5, 5, 5, 5, 5 @ 2 x 30 kg very new movement for me.

Let's see how it will go. In February I want to go for 225kg in the DL.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #35 on: December 18, 2009, 08:38:17 pm »

Onward with the "Get Ready" Phase
Goal 35 reps, 60 sec rest
Chin Ups:
10,7,5,5,4,4,3 @ BW ~93kg
DB Standing Shoulder Press
10,8,7,4,4,3 @ 2 x 20 kg DB
DL
10,10,5,5,5 @ 100 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #36 on: December 20, 2009, 01:27:33 pm »

I took a another peek into the book, and it says that all workout should be circuits if at all possible.
Goal today: 50 reps
Rest: 90 secs

Band Standing low pull:
20, 17, 17 x 1 @ Small Band
Push up with pause:
20, 14, 10, 6 x1 @ BW
Squat:
20,12,7,8,3 x1 @ 60 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #37 on: December 23, 2009, 10:02:38 pm »

Get Read program:
Heavy day 4-6RM; 45 sec Pause

Circuit
BB Row:
6,6,5,4,4 x1 @ 82,5 kg
DB Decline Bench Neutral Grip
7, 5, 6, 7 x 1 @ 40 kg x 2
DB Split Squats
5,5,6,5,4 x 1 @ 40 kg x 2

The short rest period make this training quite short however quite taxing as well.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #38 on: December 26, 2009, 01:13:31 pm »

Mobility exercises from "Huge in a Hurry"
Circuit,
Goal 35 reps, 60 sec break
Chin Ups:
12,6,5,3,3,3,2,1 x 1@ BW ~ 94kg Goal is still to get ~90 BW for the march meet
DB Shoulder Press Standing:
11,8,7,6,4 x 1 @ 2 x 20 kg
DL:
10,8,8,5,4 x 1 @ 100 kg
Streching exercises from "Huge in a Hurry"

I now got all the way to the nutritional chapters. Even I can understand the concept behind it so I will give it a try. I need to seriously eat more protein, less fries, and consume fish oil regularly it seems.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #39 on: December 27, 2009, 01:40:40 pm »

Goal today: 50 reps
Rest: 90 secs

Band Standing low pull:
22, 16, 14 x 1 @ Small Band
Push up with pause:
16, 14, 10, 10 x1 @ BW
Squat:
16,14,11, 9 x1 @ 62,5 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #40 on: December 30, 2009, 07:02:43 pm »

Get Ready program:
Heavy day 4-6RM; 45 sec Pause

Circuit
BB Row:
7,5,5,4,4 x1 @ 85 kg
DB Decline Bench Neutral Grip
9,7,6,3 x 1 @ 40 kg x 2
DB Split Squats
6,6,6,7 x 1 @ 40 kg x 2
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #41 on: January 02, 2010, 05:35:27 pm »

Still on the Get Ready program.

So far I gained 1,5 kg. I hope I can shed some of it in the Get Strong program starting out next week.
Medium day.
Goal 35 reps, 60 sec break
Chin Ups:
12,8,6,3,3,3 x 1@ BW ~ 94,5kg The 90 kg goal looks elusive now.
DB Shoulder Press Standing:
12,10,8,5 x 1 @ 2 x 20 kg
DL:
11,10,8,6 x 1 @ 100 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #42 on: January 03, 2010, 04:42:05 pm »

Light day
Circuit with goal of 50 reps for each exercise and 90 sec rest
Band Standing low pull:
24 x 1 @ Small Band
12,10,4 @ Small + Mini Band
Push up with pause:
18,15,12,5 x1 @ BW
Squat:
16,14,12, 8 x1 @ 62,5 kg
Excited for the Get Strong program. Lets see how that goes and where it leads me on the 3 lifts.
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #43 on: January 06, 2010, 06:14:12 pm »

Get Strong Program from Huge in a Hurry week1 day1:

Chin Ups:
5,3,3,3,3,3 x 1 @ BW +15kg
Decline CG Bench Press:
3 x 1 @ 110 kg
5,5,4,3 x 1 @ 100 kg
DL:
4,4,5,3,4 x 1 @ 140 kg
Logged
Christian Burger
Staff  [Moderator, German Translator]
 
Austria Austria Male 598 posts
« Reply #44 on: January 08, 2010, 10:40:55 pm »

Day2:
Circuit with a goal of 20 reps
DB 1 arm row: 8 x 1@ 20 kg DB ,5 x 3 @ 25 kg DB
DB 1 arm Bench Press: 8x1@ 20 kg, 6,5,1@ 25kg
Single Leg Squat:
5,4,3,3,3 x 1 @ BW = 95,2kg in the morning. I hope I can get the weight in check. Anyway this single leg squat was the hardest thing and it showed me that I need much improvement in flexibility. I really only went down a little. The next weeks will see some improvement.
Logged
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