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Author Topic: Vlad Florin Muscurel "Nightfly" Log  (Read 13426 times)
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Nightfly
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« Reply #465 on: January 21, 2012, 03:15:28 pm »
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21.01.2012
Light home workout
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Nightfly
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« Reply #466 on: January 23, 2012, 11:05:37 am »
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I have exams so studying...

23.01.2012

Grease the groove (sets every 1/2 hour - 1 hour)

100 push-ups (5*20)
50 pull-ups     (5*10)
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Nightfly
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« Reply #467 on: January 24, 2012, 01:10:00 pm »
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tired from exam

24.01.2012

Warm-up

Shoulder press 5*20kg 5*30kg 3*40kg 3*5*50kg
Deadlift 5*20kg 5*70kg 4*100kg 3*120kg 3*150kg
YTL exercise 2*10
BB rows 3*5*70kg
Cable pulls(rows) 3*5
DB press 3*5*15kg

Cool down
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Nightfly
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« Reply #468 on: January 28, 2012, 12:34:29 pm »
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27.01.2012

Warm-up

Power clean 5*20kg 3*30kg 3*40kg 3*50kg 3*60kg 2*70kg 1*80kg
Squat 5*80kg 3*100kg 3*110kg 2*!20kg 1*130kg MSEM 4*1*140kg 10*100kg
Calf jumps 3*15*50kg

Stretch

28.01.2012

Warm-up

Pull-ups 2*5 5*10kg 5*15kg 5*10kg 5*10kg 5*10kg 3*5
Bench press 5*20kg 5*40kg 3*50kg 3*60kg 3*5*70kg 12*50kg
Bb curl 3*5*40kg
Standing Cable pulls 3*8*35kg
1 min Plank

Stretching
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« Reply #469 on: January 28, 2012, 01:21:34 pm »
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If you can squat 140x5 then MSEM with 140 is pretty much pointless... you should aim for 150-155.
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Nightfly
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« Reply #470 on: January 29, 2012, 07:41:16 am »
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Not if i'm extremely tired Cheesy

29.01.2012

Warmup

Squat 3*20kg 3*50kg 3*70kg 2*100kg 1*120kg 1*140kg
Half squat 3*150kg 2*190kg 2*210kg
10*150 calf raises

Stretching
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Nightfly
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« Reply #471 on: February 01, 2012, 05:18:19 pm »
+1

30.01.2012

Some dunks - total fiasco

01.02.2012

Warm-up

Squat 5*80 3*100kg 2*110kg 2*120kg 1*130kg 1*140kg 2*150kg
Half Squat 3*170kg 2*190kg 2*210kg 4*240kg (over 3x projected and  )
1 leg rdl 3*5*25kg db
1 leg Calf raises 2*15*15kg disc
Bench press 5*50kg 5*60kg 2*5*70kg

Stretch
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Nightfly
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« Reply #472 on: February 06, 2012, 04:29:36 pm »
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02-03.02 light home workouts

04.02.2012

Warm-up

Pull-ups 6*5*10kg 4*5*bw 8*bw = 58 total reps
Db press 3*8*17.5
Standing cable pulls 3*8*56kg
Shoulder prehab/rehab 3*10
Sh0ulder press @ machine 3*8
W exercise 3*10*7.5kg

Stretch

05.02.2012

Warm-up

Squat 5*20kg 5*50kg 3*70kg 3*100kg 2*120kg
Parallel Box squat 3*120kg 10*130kg ( , predicted 2xbw Cheesy) 6*130kg
Calf raises 15*100kg 20*112kg

Stretching

06.02.2012

Warm-up

Bench press 5*20kg 5*40kg 3*50kg 3*60kg 3*5*70kg 12*50kg
BB Rows 5*20kg 5*50kg 5*70kg 5*80kg 8*70kg 10*50kg
Db Flies 5*15kg 2*5*22.5kg
Standing cable pulls 5*33kg 5*57kg 2*5*65kg
Inverted rows *5
Shrugs 4*10*120kg
Leg raises 3*10
Plank 1 min * 10kg

Stretch
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Nightfly
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« Reply #473 on: February 10, 2012, 04:43:55 pm »
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07.02.2012

Warm-up
Snatch 5*20kg 3*30kg 3*40kg 5*50kg
Squat 5*50kg 3*80kg 3*110kg 3*130kg  4*140kg 9*110kg
1 leg rdl 3*5*25kg db
Calf raises 3*15*120kg
Stretch

08.02.2012

Warm-up
Bench press 5*20kg 5*30kg 3*50kg 3*60kg 3*5*70kg 10*50kg
BB Rows 5*20kg 5*50kg 5*70kg 5*80kg 5*70kg 10*50kg
DB Flies 5*15kg 2*5*22.5kg
Standing cable pulls 5*35kg 3*5*67kg
Stretch

09.02.2012 - sick + break day

10.02.2012 - still sick but no excuses i had to do something

warm-up

Pull-ups 5*bw 5*15kg 2*5*10kg 3*5*bw
Shoulder press 5*20kg 5*30kg 3*8*40kg
Shoulder rehab /w cable 3*5*20kg
Machine rows 3*5*97kg

Stretch
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Nightfly
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« Reply #474 on: February 13, 2012, 02:07:15 pm »
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stupid sickness :|

13.02.2012

Home workout biceps triceps shoulder rehab
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Nightfly
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« Reply #475 on: February 15, 2012, 04:16:34 pm »
+1

14.02.2012

Warm-up

Squat 5*20kg 5*50kg 4*80kg 3*110kg 2*120kg 1*130kg 1*140kg 3*145kg 8*115kg
Deadlift 5*50kg 4*110kg 3*130kg 7*140kg
Calf raises 3*15*144kg

Stretch

15.02.2012

Warm-up

Pull-ups 5*bw 6*5*10kg 4*5*bw
Bench press 5*40kg 3*60kg 3*70kg 2*5*80kg 10*60kg
Renegade rows 2*8*7.5kg
Leg raises 2*10
Hanging leg raises *10

Cool down
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Nightfly
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« Reply #476 on: February 19, 2012, 06:03:04 am »
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16.02.2012

Home Shoulder workout

19.02.2012

Warm-up

Hang Power clean 5*50kg
Squat 5*50kg 5*80kg 3*100kg 3*110kg 2*120kg 2*130kg
Box Squat 3*130kg 5*140kg 12*115kg
Walking lunges 3*8*40kg (2*20kg dumbells)
Leg curls 2*8*72kg 12*48kg
Calf raises 2*20*130kg

Stretching
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Nightfly
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« Reply #477 on: February 23, 2012, 02:20:44 pm »
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20.02.2012

College basketball practice

Warm-up

Shoulder press 5*20kg 5*30kg 4*40kg 3*5*50kg 2*8*40kg 1*15*30kg
YT exercise 2*10*2.5kg
Band shoulder rehab 5*10
Chin-ups 13 8 5
Machine rows 3*5*73kg

Stretch

21.02.2012

Warm-up

Depth jumps 3*5

Power clean 5*20kg 5*30kg 3*50kg 3*60kg 2*70kg
BSS 3*5*50kg(2*25kg db)
Lunges 3*10*70kg

Stretch

22.02.2012

Home workout 2*35 push-up 10 dips 3*10*12 kg biceps 20*12kg biceps
« Last Edit: February 23, 2012, 02:57:26 pm by Nightfly » Logged
Nightfly
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« Reply #478 on: February 27, 2012, 03:09:39 pm »
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24.02.2012

Pull-ups 10*8 = 80 reps
Shoulder press 5*30kg 5*40kg 3*5*50kg
Shoulder rehab


27.02.2012

Basketball practice

Warm-up

Hang power clean 5*20kg 3*40kg 3*50kg 2*70kg
Paused squat 5*70kg 3*100kg 2*110kg 3*3*120kg
Bss 3*5*60kg (2*30kg DB)
Lunges 1*4*60kg (2*30kg DB)

Stretch
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Nightfly
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« Reply #479 on: February 28, 2012, 05:07:24 pm »
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28.02.2012

warm-up

Shoulder press 5*20kg 5*40kg 3*50kg 2*5*55kg
Close grip press 2*10*40kg
Z-bar curl 2*8*40kg
Cable shoulder rehab 2*10*15kg
Cable triceps pulls 2*10*25kg
DB Curls 25*10kg 12*12.5kg
Bands shoulder rehab

Stretch
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