training 08/11 - 2011.
after warm up.
squat:
5x25kg.
5x32,5kg.
3x40kg.
3x47,5kg.
3x52,5kg.
12x57,5kg. new pr 
militarypress:
5x20kg.
3x27,5kg.
3x32,5kg.
6x37,5kg.
chins with underhand grip:
3x7reps ( easy )
legcurl:
3x10.
back raises:
2x15reps.
comment:
Really happy with my squat, I cant really believe I was able to get 12reps, but I guess its time I started
to make some progress on the squat.
training 10/11 - 2011.
after warmup.
benchpress:
10x20kg.
5x27,5kg.
5x35kg.
3x40kg.
3x50kg.
3x55kg.
12x60kg. new PR ( old PR at 60kg where 10reps )
deadlift:
5x60kg.
3x67,5kg.
3x77,5kg.
3x87,5kg.
1x90kg.
1x95kg.
1x100kg.
1x105kg.
1x110kg. new PR
Kroc rows:
10x10kg pr arm.
10x20kg pr arm.
10x26kg pr arm.
leg raises:
2x10reps.
6reps.
comment:
awsome training today, probably one of my best sessions ever
Goals next week:
squat: 62,5kg x 8-10reps.
benchpress: 65kg x 8-10reps.
militarypress: 40kg x 5reps.
training 14/11 - 2011.
after warm up.
back squat:
10x15kg. ( I used the small barbell today )
5x25kg.
5x32,5kg.
3x40kg.
5x50kg.
3x55kg.
2x62,5kg. ( Some guy told me my squat form was off today. Acording to him I was able to hit paralell, but something was off. I cant explain it in english. anyways I will work on form next cycle and will therefor not increase the training max ).
militarypress:
5x15kg.
5x20kg.
5x25kg.
5x30kg.
3x35kg.
5x40kg.
chins with neutral grip:
10rep.
7rep.
7rep.
back raises:
15rep.
10rep.
10rep.
ā¦
training 17/11 - 2011.
after warm up.
chest supported row:
3x10.
benchpress:
10x20kg.
5x27,5kg.
5x35kg.
3x40kg.
5x52,5kg.
3x57,5kg.
8x65kg. PR.
deadlift:
5x60kg.
5x72,5kg.
3x82,5kg.
1x92,5kg.
barbell curl:
3setts.
triceps pushdowns:
3setts.
comment:
okay session.
summary of this cycle:
bench:
57,5kg x 10rep.
60kg x 12rep. new pr.
65kg x 8rep. new pr.
squat:
55kg x 9rep.
57,5kg x 12rep.
62,2kg x 2rep.
deadlift.
82,5kg x 5rep.
87,5kg x 3rep.
92,5kg x 1rep.
militarypress:
35kg x 7rep.
37,5kg x 6rep.
40kg x 5rep.
deload this week, perfect actually because I have my exams this week.
split next cycle:
actually not shure yet, either a 2split or a 3split.
btw: I will lower my training max in squat next cycle becuase my I need to work on form and thats easyer
to do with a bit lighter weights.
My program will be based on 4 exercises: squat, bench press, deadlift and the press.
I will train in the weight room 2-4 days/week.
I can do any kind of assistance work that you want provided that I do chin-ups/pull-ups and either barbell or dumbbell rows.
If I become fat and out of shape, I must do some kind of conditioning every day.
I will not program jump and hop on the latest trend ? my program should be flexible enough to adjust/tweak to include new ideas while maintaining the core principles and integrity of the program.
Diet ?If I need to lose fat: eat good food, less crap and eat ?right? 90% of the time. If I need to gain weight: eat more food. This is not a hard concept.
My body is not different than anyone else but my attitude can be.
I will not be impatient; the grind is where character is made. Focus on what I have to do TODAY to make tomorrow better. This is a lifelong project.
Whenever I lose focus, consult this list to clear my head and get myself back on track. And when in doubt, squat and do chins.
This training rules jim laid out a livespill some time back. I have altered it a bit to suit me.
I will check this whenever I feel at loss to get my head straight.
good guidelines!
looking forward to your progress, you have a sick waist size.
[quote]kaisermetal wrote:
good guidelines!
looking forward to your progress, you have a sick waist size.[/quote]
thanks kaisermetal
Next week I start busting balls in the gym again and I look forward to smashing
old pr`s 
My goals for 2012:
bench: 100kg x 1
squat: 100kg x 1
deadlift: 140kg x 1
press: bw x 1 ( I dont know what my bodyweight will be in the end of 2012 )
chins: bw x 20rep with both underhand, overhand and neutral grip.
one arm DB row: 40kg x 10rep pr arm.
bodyweight goal: 75kg.
I like to hit all this goals within 01/01 - 2013.
On the day of Odin/Woden ( wednesday ) I get my paycheck wich means I got enough mony to ramp up the
calories.
The diet I think I will be using, would look something like this:
meal 1: breakfest.
a bowl of oatmeal: consisting of 3dl oats, 5dl whole milk and raisins.
a shake: consisting of 2scoops of whey protein, 1scoop of creatin and 3-4dl whole milk.
1 tablespoon of fish oil.
1 multivitamin.
meal 2: ( snack/lunch )
1 yogurt/kesam.
1 banana.
meal 3: dinner.
pizza, pasta dish, a steak with potatos and sauce aka typical dinner.
1 shake: consisting of 2scoops of whey protein, 1scoop of creatin and 3-4dl whole milk.
1 table spoon of fish oil.
meal 4: before bed.
4 eggs and a can of tomatobeans.
1 shake: consisting of 2scoops of whey protein, 1scoop of creatin and 3-4dl whole milk.
1 tablespoon with fish oil.
*post workout meal:
a shake with 50grams protein and 50grams carbs.
ps. I got the idea with the shake after every meal from one of jims spill.
Let the gaining beginn
training 29/11 - 2011.
after warm up.
one arm DBrow:
10x10kg pr arm.
10x14kg pr arm.
10x20kg pr arm.
benchpress:
10x20kg.
5x27,5kg.
5x35kg.
3x42,5kg.
5x45kg.
5x52,5kg.
10x60kg.
A2G squat:
10x20kg.
5x25kg.
5x30kg.
3x35kg.
5x40kg.
5x45kg.
5x50kg. ( easy )
back raises:
10rep.
10rep.
5rep + 20kg. ( hard )
comment:
Okay session.
training 01/12 - 2011.
after warmup.
chins with overhand grip:
8rep.
8rep.
8rep.
3rep.
3rep.
militarypress:
5x15kg.
5x20kg.
3x25kg.
5x27,5kg.
5x32,5kg.
7x37,5kg. ( 1rep up from last cycle )
deadlift:
5x60kg.
5x65kg.
5x75kg.
5x85kg.
abs:
plank: 3x20sec.
sit ups: 3x10reps.
comment:
good training today
training 05/12 - 2011.
after warm up.
squat:
10x20kg.
5x25kg.
5x30kg.
3x35kg.
3x45kg.
3x50kg.
3x55kg.
10x35kg.
bench:
10x20kg.
5x27,5kg.
5x35kg.
3x42,5kg.
3x47,5kg.
3x55kg.
10x62,5kg. 1rep more than previous best at 62,5kg aka a new PR
10x42,5kg.
one arm db row:
10x10kg pr arm.
10x14kg pr arm.
10x20kg pr arm.
wide grip cable row: 20x26kg.
back raises: 3x10reps.
db curls: 12x10kg pr arm.
comment:
Good session today
are those numbers counting each weight per plate of the barbell or the total?
[quote]kaisermetal wrote:
are those numbers counting each weight per plate of the barbell or the total?[/quote]
Its the total.
example:
bench: 10 x 62,5kg = 10 x barbell( 20kg ) + 42,5kg( 21,25kg pr side )
training 08/12 - 2011.
after warm up.
chins with underhand grip:
8rep.
8rep.
8rep.
3rep.
3rep.
press:
5x15kg.
5x20kg.
3x25kg.
3x30kg.
3x35kg.
6x40kg. ( 1rep up from last cycle )
deadlift:
5x55kg.
3x70kg.
3x80kg.
3x90kg.
triceps pushdowns: 3setts.
comment:
okay session.