Pure dead brilliant.

[dexbot]

******

Strength and other things.

Goals this year:

Keeping bw between 80 and 85kg but with less fat.

Sq: 160
Bp: 110
Dl: 200
OHP: 90


1 RMs in 2011:

Squat : 145 kg
Bench: 102,5 kg
Deadlift: 170 kg
Press: 70 kg

All weights are in KG.

After a grueling house move after a grueling split business wise I'm following
the 531 template. Looking forward making big gains in 2012.

 

[dexbot]

After years of not progressing I finally .... DID progress again and I have to let sherdog and the rest of the world know!


So I recently had some fun experimenting with editing some lifting videos.


[YT]yqFsQyIsuOY[/YT]

 

[dexbot]

Chest press

3 x 90kg
3 x 90kg
3 x 90kg
3 x 90kg

5 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg


BOR narrow grip

12 x 70kg
12 x 70kg
12 x 70kg
12 x 70kg
12 x 70kg

 

[dexbot]

090111


Squats

5 x 90
5 x 95
8 x 100

3 x 1 x 120


Overhead Squats

5 x 25
5 x 30
5 x 32,5


Cardio

Burpees 5 x 5 reps with 10 seconds rest.
Needless to say I'm dying of DOMs even 2 days after.


Notes: These numbers don't follow the exact program but are more to ease in after a 2 weeks break. Squats go smooth and are sure to go up in weight rapidly. Overhead squats are a bitch and hurt... in a good way.

 

[Ian Coe]

You lost me at 46 seconds onwards.


Welcome back (I know I'm one to talk)

 

[dexbot]

Barbell uppicking

5 x 150kg
5 x 150kg

Yes that was all. Don't judge me.

 

[DrBdan]

Welcome to the logs, I suggest you read the FAQ noob! Oh wait...

I see you're doing the MR 5/3/1. Good luck, I quite liked the little taste of it that I had last summer.

 

[dexbot]

You lost me at 46 seconds onwards.


Welcome back (I know I'm one to talk)

Well, but you did enjoy the cheesy elevator music didn't you? And who needs those weakly worksets? Metal music? How original!

Thanks for the welcome!

 

[dexbot]

Quadpress


127,5kg x 5
127,5kg x 5
127,5kg x 5
127,5kg x 5

It was a long week, so that was all, again.
I was also drenched in sweat since I like wearing thick hoodies in training. Feels good man.

 

[dexbot]

110111


Press

5 x 45
5 x 47,5
7 x 50

3 x 1 x 60


C & J

3 x 40
3 x 45
3 x 45
3 x 45


Chinups

5 x BW
5 x BW
5 x BW


Cardio


Tabata Squats

5 x 20 sec (with empty barbell)

left me puffing like a steam engine.

 

[JauntyAngle]

The Dex Bot Rises.

 

[dexbot]

Chesticle press

2 x 90kg
2 x 90kg Those felt pretty good, might as well do some more weight!
2 x 92,5kg
2 x 92,5kg
2 x 92,5kg
2 x 92,5kg

5 x 80kg
5 x 80kg
5 x 80kg



BOR wide grip

15 x 50kg
15 x 50kg
15 x 50kg
15 x 50kg


DB rows

10 x 32,5kg
10 x 32,5kg
10 x 32,5kg

 

[dexbot]

Welcome to the logs, I suggest you read the FAQ noob! Oh wait...

I see you're doing the MR 5/3/1. Good luck, I quite liked the little taste of it that I had last summer.

Haha, thanks for stopping by Doc. I like the heavy singles because they make me feel like I trained despite the relative easy worksets right now.
Looking forward to your gains this year!

 

[dexbot]

The Dex Bot Rises.

So... are Jaunty points still a thing? Because rising and taking over the world is much easier with Jaunty points...


Chest press

2 x 90kg
2 x 90kg
2 x 90kg
2 x 90kg
2 x 90kg
2 x 90kg

10 x 70kg
10 x 70kg
10 x 70kg

Biceps hurt like fock today, still kept on benching. Much badassery achieved today!



BOR narrow grip

15 x 70kg
15 x 70kg
15 x 70kg

 

[dexbot]

Standing leg press


130kg x 5
130kg x 5
130kg x 5
130kg x 5
130kg x 5


Those felt really really good. Also good barspeed and form not too shabby.
All the girls were mirin hard. It's the troof!

 

[dexbot]

140111


DL

5 x 110
5 x 120
5 x 127,5

3 x 1 x 140



Cardio


Tabata Dumbbell swings

6 x 20 sec.
Weight was not heavy enough BUT time was tight this morning and I did not want completely drain myself out.


Notes: Deadlifts in the morning suck somehow...

 

[JauntyAngle]

So... are Jaunty points still a thing? Because rising and taking over the world is much easier with Jaunty points...

They are still a thing. I haven't awarded any for ages, but was planning to do some in the near future. Also, taking over the world would definitely earn you another JauntyPoint.

 

[JauntyAngle]

BOR wide grip

DB rows

What are these, how are they related to the chest and do they increase sexiness?

 

[DrBdan]

Are you repping out the last set before the singles? With the MR 5/3/1 you don't usually do that.

Deadlifts in the morning seem like a mean way to start the day!

 

[dexbot]

Dadlift

165kg x 2
165kg x 2
165kg x 2
150kg x 3
140kg x 5

Rom. DL

90kg x 10
90kg x 10


Chestpress pushups

Many.
Awesome pump, looking jacked.

 

[dexbot]

What are these, how are they related to the chest and do they increase sexiness?

I'm glad you asked these questions bro...
Now listen: We all know about the importance of the chest game in relation to the most important aspect of human life: sexiness. You got your chest game down bro? Then you're good to go and be the predator of love that the gods meant you to be in this world. It is your destiny, simple as that! Namsayin?
But the path of the sexi warrior has more in it than just merely the game of the chest.
Let me explain that: Imagine you got your finest wifebeater on, or the one with the cut out neck to put big emphasize on that exquisite gold chain around your massive neck. So you standing in line at the wallmart checkout and all the hot wallmart chicks are standing BEHIND you! You wanna turn around to impress the girls by showing off your chesticles? Listen, you NEVER turn around in the game of alphaism. Because you are the the bull under the sheep. You are the sexi mountain in the ocean of mediocrity around you. Get me? That's why you never turn around, if you turn around people will think: "aww man I thought this guy is ALPHA.."
So, whaddayagonnado?? Easy, you build up your backmuscles, or the backchest as I like to call it. Dude, there's a reason we walk around not fitting through doors, needing more space for our glorious veiny packs of muscle than the average Joe! Show them that backchest of yours, unfazed by the mirin waves behind you! Lats and traps! Lats and traps! That's the way to ultimate alphahood and most important: SEXINESS.

 

[dexbot]

Are you repping out the last set before the singles? With the MR 5/3/1 you don't usually do that.

Yes I know it's not part of the program, but I felt like doing it like in the original version except with the deadlift. Maybe I shouldn't do that but the weights are pretty low right now so I said "screw that"
Thanks for noticing though.

Deadlifts in the morning seem like a mean way to start the day!

Funny thing is: I get to eat steak and eggs early in the morning because deadlifts boost my appetite like crazy.

 

[dexbot]

Chestpress of the legs

137,5kg x 2 :icon_evil
125kg x 5
125kg x 5
125kg x 5
125kg x 5
125kg x 5

So apparently everything felt heavy today. No choice but to reduce, eat humblepie and tell yourself you have a great personality.

Is this viewable for Non-Europeans? Fooking gema screwing up my soundtracks.

 

[JauntyAngle]

I'm glad you asked these questions bro...
Now listen: We all know about the importance of the chest game in relation to the most important aspect of human life: sexiness. You got your chest game down bro? Then you're good to go and be the predator of love that the gods meant you to be in this world. It is your destiny, simple as that! Namsayin?
But the path of the sexi warrior has more in it than just merely the game of the chest.
Let me explain that: Imagine you got your finest wifebeater on, or the one with the cut out neck to put big emphasize on that exquisite gold chain around your massive neck. So you standing in line at the wallmart checkout and all the hot wallmart chicks are standing BEHIND you! You wanna turn around to impress the girls by showing off your chesticles? Listen, you NEVER turn around in the game of alphaism. Because you are the the bull under the sheep. You are the sexi mountain in the ocean of mediocrity around you. Get me? That's why you never turn around, if you turn around people will think: "aww man I thought this guy is ALPHA.."
So, whaddayagonnado?? Easy, you build up your backmuscles, or the backchest as I like to call it. Dude, there's a reason we walk around not fitting through doors, needing more space for our glorious veiny packs of muscle than the average Joe! Show them that backchest of yours, unfazed by the mirin waves behind you! Lats and traps! Lats and traps! That's the way to ultimate alphahood and most important: SEXINESS.

I stand enlightened, and amazed. It all makes sense.

So, with this in mind, BB row is in fact "Barbell backchest reverse press", and DB row is in fact "Dumbbell backchest reverse press"?

 

[dexbot]

160111


Squats

5 x 95
5 x 100
8 x 105

3 x 1 x 122,5


Bench Press

5 x 70
5 x 75
8 x 77,5

3 x 1 x 90


BOR

5 x 70
5 x 70
5 x 70


Cardio

BW Hindu squats
(Tabata) 5 min


Notes: Legs felt toasted after the BW squats. It's a nice finisher and I'll keep doing them alternately with similar movements.
I'm not done deciding how to plan throughout the weeks so I'm still testing what fits me the best. Because of several months following the TM I'm so used to do 2 main lifts on 1 day it's weird to switch to a 4 day split with training one lift per week.
Well, train and see.

 

[dexbot]

I stand enlightened, and amazed. It all makes sense.

So, with this in mind, BB row is in fact "Barbell backchest reverse press", and DB row is in fact "Dumbbell backchest reverse press"?

Swoledier... today you have proven worthy of the rank "Lieut. von Backchestpress", warrior of the empire of sexiness!

 

[dexbot]

190111


Press

3 x 47,5
3 x 50
6 x 55




C & J

3 x 40
3 x 50
3 x 50
3 x 50


Chinups

10 x BW
8 x BW
6 x BW


OHS

5 x 30
5 x 35
5 x 35


Cardio


Ropeskipping

8 x 1 minute with 30 sec. breaks

 

[dexbot]

Chest press

2 x 92,5kg
2 x 92,5kg
2 x 92,5kg Boy did those feel crappy. I was afraid of bicep pain and so I prob. kept holding back.

2 x 90kg
2 x 90kg
2 x 90kg
2 x 90kg

5 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg
5 x 80kg


BOR wide grip

15 x 50kg
15 x 50kg
15 x 50kg
15 x 50kg
15 x 50kg

 

[dexbot]

210111


DL

3 x 120
3 x 127,5
3 x 135

3 x 1 x 145



Cardio


Tabata Burpees

10 x 20 sec.
I died in the 2 last rounds

 

[dexbot]

230111


Squats

5 x 90
3 x 102,5
6 x 115

3 x 1 x 125


Bench Press

3 x 72,5
3 x 77,5
6 x 80

3 x 1 x 90


BOR

5 x 72,5
5 x 72,5
5 x 72,5


Cardio

30 min run with sprint (read: lil' faster than jog) intervals

 

[miaou]

Vas is dis? New log? No pics?

Good luck with your training dex.

 

[DrBdan]

Hey dex, you like scotch right? Can you recommend a good single malt scotch that isn't too expensive? I'm going up to a friend's cottage this weekend and he's jokingly said he'll take payment in single malt scotch so I figured I'd pick something up to share.

 

[dexbot]

260111


DL

5 x 112,5
3 x 127,5
3 x 142,5

3 x 1 x 150



Cardio


Tabata Burpees

5 minutes
those were not easier than the last time... at all.

 

[dexbot]

Vas is dis? New log? No pics?

Good luck with your training dex.

Thanks and thanks for stopping by.

Υπάρχουν περισσότεροι άνθρωποι μέσα από την πράξη αποτελεσματικά από την αρχική τους επένδυση.

 

[dexbot]

Hey dex, you like scotch right? Can you recommend a good single malt scotch that isn't too expensive? I'm going up to a friend's cottage this weekend and he's jokingly said he'll take payment in single malt scotch so I figured I'd pick something up to share.

Well you can't go wrong with Glenfiddich IMO, it's nothing extravagant, it's not cheap (who wants cheap whiskey anyways..) but also not too expensive, at least in Germany where most things are expensive. It's a scotch I would not be ashamed to serve my friends without ruining my budget. Hope I could help.

 

[DrBdan]

That's perfect. I realized after I posted yesterday that a guy I work with is also a whiskey fan. I talked to him this morning and he recommended Glenfiddich as well.

Also, miaou, that ass is divine.

 

[dexbot]

Vas is dis? New log? No pics?

Good luck with your training dex.

BTW: if you post a pic of your wife here, you could tell us her name at least nomsayn?

 

[dexbot]

300111


Squats

5 x 95
5 x 102,5
8 x 107,5

3 x 1 x 125


Bench Press

5 x 70
5 x 75
8 x 80 Rep PR +2

3 x 1 x 90


BOR

5 x 72,5
5 x 75
5 x 75


Cardio

Skipped some rope for x minutes