Wogi's 2009 comp log

wogihao

German Volume Training. a.k.a the 10x10 program.

crazycal1

hey dude!
lol@the glupe!
i`ve only heard about the classic bodybuilding class recently and i like the sound of it.
true you would need very low BF but it also favours peeps with very light bone structures aka ME
unlike you tho i dont fancy donning the pouch and hitting the stage..
good luck for when you do tho

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

wogihao

To be honest classic is going to be such a tough class to compete in. Its realy strict criteria is going to make the comps realy intresting because everyones going to be so evenly matched mass wise its all going to come down to conditioning in a much more critical way than with the standard class. And yes it favours the lightly boned guys i think.

Alought I have fairly light structure, Im sceptical that I could hang in the classic class.

scottswald

that really is volume training, how many exercises per bodypart we talkin' here?

wogihao

I will find a link to the program....

but yea its the big bodyparts.

German Volume Training 10 sets of 10 reps

just google German Volume Training all the sites have the same info, you can use any exersise thats a compound.

crazycal1

just remember scotty that german volume training is named after a country that isnt known for it s natural training techiniques!

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

wogihao

Right AM i had a rest.

PM :

Hamstring curls

1 x 20 @ 15kg
1 x 15 @ 30kg
1 x 15 @ 45kg
5 x 15 @ 60kg

ass machine (dont know what its called you pull your leg out behind you and theres like a weight stack that gives resistance).

3 x 20 @ stack

Hack squat

1 x 20 @ postion 10
1 x 20 @ postion 12
3 x 20 @ stack

Leg press (single leg)

1 x 15 @ 30kg (i know im the ****ing daddy lol).
5 x 12 @ 80kg

Leg extention:

5 x 10 @ stack peak contraction on each rep and hold for 3 seconds

Abductor machine:

5 x 20 @ stack

Then i decided to do some extra back work as there was still time and i wanted to work on my pullups

Ghetto jesus

3 x 1 lol - thats hard

Hand to hand

3 x 10

close chinnup

5 x 8

wide and regular for as many as i could.

wogihao

Some pictures I took after gym today.

I am expermenting with oil, i put some on my front to see if it made the pictures any better.

BigAndyJ

Quads look great!

wogihao

Gee thanks lol your the first person to say that about the pins lol.

I want to make them much more detailed and big. thats the plan. My hamstrings are realy poor and its letting me down alot. so I think if i keep working hard on the hamstrings I can bring them up.

The abductor stuff is just to add a some more mass to the inner leg. alough its the most painfull exersise thats why the men dont do it lol. I wont be able to walk straight tommorow deffo.

my plan is next week to do a heavy squat session to help build some more mass (like i was doing untill i freaked out about my midsection balloning).

so i will do todays leg workout one week on tuesdays, and a lighter front squat session probably on a saturday.

then the week after will be box squats on the low box (that they use to spot people on the bench press with). probably will do leg extentions the press and abductor and probably hams at the end.