Heya

On Friday me and Heidi decided to meet up again, cos we don't see each other often outside the gym, so we first planned that we'd go to the movies and then to eat. But then we decided to skip the movie cos of the bad times they aired it (Kung fu Panda! haha) so then we just went to eat to this nice restaurant. Both of us got steak + chicken, some potatoes,jalopenoes etc. it was gooood.

After eating we visited this one nice club to see if there's something nice going on or any live band performing. We just sat on the couches and talked a lot. It was funny to notice when we visited the restrooms, that there was a some kind of sports advertise thing on each toilet's wall, and there was a pic of Isabelle Turell in it!! We both were pretty amazed to see her pic there!!
Got home pretty early, couldn't stay up late cos I was supposed to go train legs the next day ;-).

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So here's my workouts past week from Wed to Sat.

Wed: Chest-shoulders and triceps (pump)

Incline smith bench press:
60kg/132lbs x 9
62,5kg/137.8lbs x 8
62,5kg/137.8lbs x 8

Decline smith bench press:
60kg/132lbs x 9
65kg/143lbs x 8
67,2kg/148lbs x 8

Dumbell pullover:
30kg/66lbs x 9
32kg/70.5lbs x 8

Cable Crossovers:
30kg/66lb x 12
30kg/66lb x 12
30kg/66lb x 10

Smith shoulder press:
50kg/110lbs x 10
55kg/121lbs x 8
55kg/121lbs x 8
57,2kg/126lbs x 8

Lateral raises:
12kg/26.5lbs x 10
14kg/30.8lbs x 8
14kg/30.8lbs x 10
14kg/30.8lbs x 9
12kg/26.5lbs x 10

Cable upright row:
55kg/121lbs x 10
60kg/132lbs x 10
70kg/154lbs x 10
70kg/154lbs x 10
60kg/132lbs x 10

Pushdown (changing grips every 2nd set):
50kg/110lbs x 20
45kg/99lbs x 20
50kg/110lbs x 15
45kg/99lbs x 20
45kg/99lbs x 20

Abs on an ab-coaster machine

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Thursday: Back (rows)-rear delts and biceps(pump)

Rack pulls:
130kg/286.6lbs x 8
135kg/297.6lbs x 8
137.2kg/302.4lbs x 8
137.2kg/302.4lbs x 8
137.2kg/302.4lbs x 8

Barbell rows:
80kg/176.3lbs x 10
90kg/198.4lbs x 8
90kg/198.4lbs x 8
80kg/176.3lbs x 8

Seated cable row:
80kg/176.3lbs x 8
80kg/176.3lbs x 8
80kg/176.3lbs x 8

Reverse pec deck for rear delts:
40kg/88lbs x 8
40kg/88lbs x 8
40kg/88lbs x 8
35kg/77lbs x 9

Standing cable curl:
40kg/88lbs x 20
40kg/88lbs x 20
40kg/88lbs x 20
45kg/99lbs x 15
45kg/99lbs x 18

Lying cable curl:
35kg/77lbs x 20
40kg/88lbs x 15
40kg/88lbs x 15
40kg/88lbs x 20

AHH what a burn and feeling in my biceps!! So pumped!

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And on Sat, I started the heavier week again, and trained quads and hams with Emma:

Front Squat:
80kg/176lbs x 6
82,5kg/181.9lbs x 6
85kg/187.4lbs x 6
90kg/198.4lbs x 7 (first time ever with this weight!!! woohoo!)

Hack:
95kg/209lbs x 6
100kg/220lbs x 6
105kg/231.5lbs x 8 :)

Horizontal hack/leg press:
150kg/330.7lbs x 8
150kg/330.7lbs x 8
150kg/330.7lbs x 8

SLDL:
110kg/242.5lbs x 8
120kg/264.5lbs x 8
125kg/275.6lbs x 6

Lying leg curl:
35kg/77lbs x 8
40kg/88lbs x 8
35kg/77lbs x 8
35kg/77lbs x 8

Seated leg curl:
180lbs x 10
195lbs x 8
210lbs x 8
210lbs x 8

Some abs on a machine.

Emma took a pic of my legs during the workout. So here's the piccie :)



So ya, that's pretty much about it! Watched this one movie I recorded from yesterday. It was about Arnold Schwarzenegger 's life in the bodybuilding world as well as how he became as a governor of the California state. It was pretty interesting lil movie.

Oh well,I'm off to the gym now, to train mah lil guns and make 'em grow ;-)

Take care you guys!

Lots of love,
E