Rikkki Vikkkis Training Journal - ABCbodybuilding

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  #1  
Old 04-20-2004, 04:25 PM
Rikkki_Vikkki Rikkki_Vikkki is offline
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Default Rikkki Vikkkis Training Journal

My stats:
age: 18
country: Sweden
Weight: 76kg (171LBS)
Lenght: 184cm
bodyfat: 10-13%

Shorttime goals:
* larger medial and posterior delts (without increase the heigt of my trapezius)
* Bigger triceps.

future goal:
*to compete in athletic fitness.

I've trained bodybuilding half a year serious + one wasted year.(I trained fullbodyworkouts twice a week and I had a really bad diet)

the supplements I use is:
*protein powder 1-3servings/day.
*creatin about 10gram/day
* L-Glutamin 5gram/day
  #2  
Old 04-20-2004, 04:29 PM
Rikkki_Vikkki Rikkki_Vikkki is offline
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Default Rikkki Vikkkis Training Journal

Todays workout Thighs and Calves:

10 minutes of HIIT of a stationary bike.

(weight(in LBS) * reps)
Hacksquats (124*20, 168*15, 191*12, 202*10, 213*8, 202*8, 191*10, 168*12, 146*15, 124*20) totally 10 sets
Leg press(155*20, 202*15, 225*12, 225*10, 225*8 dropset) totally 5 sets
Leg extension (x*10, x*10, x*10) totally 3 sets
a machine exercise för the inside of the thigh (x*20) 1 set
a machine exercise för the outside of the thigh(x*20) 1 set

calves
standing calfraises (x*25 + partials, x*15 + partials, x*12 + partials, x*10 + partials, x*6 + partials) totally 5 sets
standing reverse calfraises( x*25, x*20, x*10) totally 3 sets
seated calf raises(11(+machine weight)*50) 1 set
+ Calves Edge Workout taken from the cliff hanger program


I used the weight x since I don't remember what weight I used.
  #3  
Old 04-20-2004, 05:03 PM
Tuf Tuf is offline
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Default Re: Rikkki Vikkkis Training Journal

Welcome to ABC, Rikki! [img]/forum/images/graemlins/cool.gif[/img] Definitely be sure to check out these programs:
http://www.abcbodybuilding.com/magaz...rs2workout.htm
http://www.abcbodybuilding.com/magaz...ertriceps2.htm
They should be very helpful to you in accomplishing your goals.
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  #4  
Old 04-20-2004, 05:08 PM
getnbgr getnbgr is offline
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Default Re: Rikkki Vikkkis Training Journal

Welcome to ABC...
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Eat BIG, Train Hard, Get Plenty of Sleep
Definition of Pain: Weakness leaving the body
Stay Clean

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********** getnbgr's Training Journal **********
  #5  
Old 04-21-2004, 04:20 AM
Rikkki_Vikkki Rikkki_Vikkki is offline
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Default Re: Rikkki Vikkkis Training Journal

Thanks for the help I'll try the workouts next week!
  #6  
Old 04-21-2004, 04:22 AM
LegendaryWatcher LegendaryWatcher is offline
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Default Re: Rikkki Vikkkis Training Journal

I'd like to welcome you to ABC as well. It's great you are starting a journal and I wish you all the luck in the world in your fitness pursuits.
  #7  
Old 04-21-2004, 04:56 AM
Vlad Vlad is offline
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Default Re: Rikkki Vikkkis Training Journal

Rikkki! [img]/forum/images/graemlins/smile.gif[/img]

[ QUOTE ]

future goal:
*to compete in athletic fitness.


[/ QUOTE ]

The gold is mine! [img]/forum/images/graemlins/smile.gif[/img]

Cya at gym today, or maybe not [img]/forum/images/graemlins/frown.gif[/img] I've Sports B [img]/forum/images/graemlins/frown.gif[/img]
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  #8  
Old 04-21-2004, 11:32 AM
Rikkki_Vikkki Rikkki_Vikkki is offline
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Default Re: Rikkki Vikkkis Training Journal

Todays workout Back/Biceps/Shoulders

(weight*reps)
Pullups (11, 8, 8, 7, 6) totally 5 sets
Barbell row (112*11, 112*10, 112*10, 112*9, 112*9) totally 5 sets
Wide-grip pulldown (90*15, 112*11, 101*10, 90*11)
reverse pulldown (90*12, 101*9, 112*7)
behindneck pulldown (90*10, 90*10)
cabel row (112*10, 101*10, 90*12)

Cabelpreacher curls (67*15, 78*12, 90*10, 101*6, 101*6)
Concentration curls (36*8, 30*10, 30*10, 25*11)

leaning Lateral raises (13*17, 16*12, 16*10, 13*14, 13*12)
Military press (79*12, 79*14)
Dumbell press (30*14, 30*12)
Military smithmachine press (101*14, 112*15)
Machine shoulder press (135*15, 180 dropset)
  #9  
Old 04-21-2004, 05:18 PM
LegendaryWatcher LegendaryWatcher is offline
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Default Re: Rikkki Vikkkis Training Journal

Dude, that was an awesome workout. That's quite a few pull ups. Way to go. Also killer preacher curls. The intensity is flowin' in here.
  #10  
Old 04-21-2004, 05:57 PM
budman2002 budman2002 is offline
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Default Re: Rikkki Vikkkis Training Journal

Nice workout. For someone new to the boards, you definitely come off as having quite a bit of experience.

[ QUOTE ]

a machine exercise för the inside of the thigh (x*20) 1 set
a machine exercise för the outside of the thigh(x*20) 1 set


[/ QUOTE ]

Do you mean adductor/abductor machines? I like doing those as supersets, and I can attribute some nice cuts in my legs (especially the outer thigh/hamstring ones) to doing so. Anyway, that's just a personal suggestion. Good luck with your goals!
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