Friday
Squat 8x132 8x220 5x313,5 6x291,5 8x269,5 8x247,5
Leggpress 2x15 484
Leg extensions 2x15 220
Cable row 8x203,5 10x176 2x15 132
Lat pulldown 8x160 10x145 12x130
Leg raises 50 reps
Quads 8 , Back 7 , abs
40 min workout. The cable row was heavy today.
Hallo.
A little update.
Tried the weight today, a while since last time… I was 207lb before breakfast.
Reading some articles on T nation today, as I often do. Think i should change some exercises in my routine. Not much but like
change
Shoulder press smith to shoulder press barbell
Skull crushers to dips on Thursdays
Lat pulldown to chins on Fridays.
The reason is simple that dips,chins, barbell press are exersices I think i could improve in since im no good at them at all 
If anyone have some feedback on my routine or anything else, please write to me. I’m writing here to learn more you know.
Monday
Bench 10x132 8x176 3x264 2x6 220 6x198
Incline 2x9 159,5
Pec dec 140 3x12
Shoulderpress db 8x 77 8x66 8x55
Sidelateral db 2x12 33
Skullcrusher 6x121 6x110 12x99
Pushdown 2x12 150
Total sets: Chest 9 , shoulders 5, tricps 5
50 min workout
The bench was like last time very very heavy…
I think maybe i train chest to much… so cutting down
to only 4 set bench + 2 set pec dec mondays and 3 set inc + 3 set decline thursday… total 12sets pr week…
edit: have tried to eat little carbs this weekend… just to check out how the body reacted.
Long time since last logging, the workout is going fine. Starting dieting down to the summer. Takin it slow
Posted a thread on the nutrition forum , http://www.T-Nation.com/free_online_forum/diet_performance_nutrition_supplements/help_with_my_diet_how_much_carbs
So if anybody wants to help me that would be great.
Long time since last time logging.
Training going well, cutting the carbs again this week and are now quit low, about 200g karbs a day. Around 2000kcal. Im now 195lb with 11% bodyfat. A bit low on kcal but it works, 1 hour cardio before breakfest and 1 hour in the evning everyday. Trying to drop down to around 187.
Had everything with the food in a exel program counting out how much more or less i eat accoardign to what i should have… but my computer offcourse broke down last weekend, so now just calculating on the cellphone.
Training a 2split twice a week and the strengt are actually ok. Though it would get real bad when cutting karbs. 6x407 deadlift last week, think thats acutally the most weight I have done for reps.
Some measurments:
Waist: 31 inch
Chest: 44 inch
Arms : 16,3 inch
Any tips and tricks or comments on the dietting, cutting, etc please let me know
Update :
cutted carbs to 170gs everyday this week.
Wednesday mesured:
190,7 lbs 9,3% bf
Update:
Cutted carbs to 140 g everyday this week, increased protein +5g fat +5g
meals carbs like : m1 45 m2:16 m3:16 m4:25 m5: around 40 m6:0
Weight: 187lb , 7,6% bf
Update:
Today : 184lb 6,6% BF
Update:
Today 184 6,6% BF
Update 180,5lb 6% BF
Working a loot latly been strict on the diet, around 1750 kcal, having a holiday now a week or so guess I really need it… Problaby lost some muchles according to the weight and bf, but the strenght is ok so I dont know.
Food goes something like this :
m1: oatmeal + whey + omega
m2: chicken + crispbread
m3: chicken + crispbreed
m4: tuna + outmeal
m5: Salmon + potatos / or some meat
m6: Tuna + omega
carbs goes something like 120 grams a day
Anybody that could help me, want to loose more fat, but not sure what to do.
Lower carbs even more and add more fat or proteins?
Update: 179,5 lb , 5,6 % BF
pics from yesterday, not pump just pictures taken after work with my cell.
i dont understand this forum at all , tried to uploade a picture forgot to write something and boom cant put a picture in the post… how do i delete it ?
Strength actually keeps up quit good on the diet to… this week benching 4x8 220 , deadlifting 4x12 358 , squat 4x15 264 , training at home for the summer in the basement so cant go to heavy. But thats sutes me good going for reps is good… trying to drop down a little bit more, maybe cut the karbs down a notch next week.
mesured 180,6lb today with 5,5% BF , according to that numers i have 100gs fat got 600g of muscles back. Right or wrong how knows but hey atleast it goes the right way.
ok back on tracks to the winter time.
Goal get bigger stronger, in other words what 99% of this forum problaby wants
Changed some in my routine and though i could write it here to here what you other guys think of the rutine. (A1 A2 etc is like how I write my superset).
Monday:
Bench 4x6
A1 Flyes 2x8
A2 Pecdec 2x10
B1 Barbell shoulderpress 3x8
B2 Arnold press 3x10
C1 Closegrip bench 3x8
C2 Skull crusher 2x10
Tuesday:
Deadlift 4x6
A1 Barbell row 2x8
A2 cable row 2x10
B1 Frontsquat 3x8
B2 Lunges w db 3x10
C1 Barbell curl 3x8
C2 Reverse barbell curl 2x10
Wednesday off
Thursday:
Incline bench 3x8
Decline bench 3x10
A1 DB shoulderpress 3x8
A2 DB Side lateral 3x10
B1 Dips 3x8
B2 cable pushdown 2x10
Friday:
Squat 4x6
A1 Leggpress 2x8
A2 Leg curl 2x10
B1 Chins 3x8
B2 Lat pulldown 3x10
C1 Db curl 3x10
C2 Bent over rear delt 2x10
Doing some abs and cardio work beside this.
Calves dont get that much training thou.