[quote]theBird wrote:
Hi buddy,
So what are your goals? How tall are you? How much do you weigh?
tweet[/quote]
Well I am 175cm tall/short, I weigh somwhere beetwen 60-65kg.
My goals are for now:
bench: 1x100kg.
squat: 1x100kg.
deads: 1x140kg.
press: 1xbw.
chins: 10 x bw + 20kg.
what about you?
training 01.02.2012.
after warm up.
deadlift:
5x60kg.
5x70kg.
10x80kg.
goblet lunges: 3x10x10kg.
back raises: 3x10reps.
leg raises: 3x10reps.
comment:
good workout 
training 06.02.2012.
after warmup.
benchpress:
5x25kg.
5x30kg.
3x35kg.
5x40kg.
5x45kg.
16x50kg. ( rep pr )
chins with overhand grip: 6x5reps.
dips: 3x10reps.
bent over side raises: 3x10 x 4kg pr arm.
comment:
hard, but a good workout
training 09.02.2012.
after warmup.
squat:
5x20kg.
5x25kg.
3x30kg.
5x32,5kg.
5x37,5kg.
10x42,5kg.
db lunges: 3x10x10kg pr arm.
back raises: 3x10reps.
leg raises: 3x10reps.
comment:
okay session.
training 13.02.2012.
after warm up.
militarypress:
3x5x20kg.
3x25kg.
3x30kg.
8x35kg.
chins ( neutral grip ):
5x5reps.
4reps.
1rep.
push ups ( close handposition ): 3x10reps.
bent over side raises: 3x10 x 4kg pr arm.
facepull in pulldown apparatus: 2x10.
comment:
okay workout
training 16.02.2012.
after warm up.
deadlift:
3x65kg.
3x75kg.
5x85kg. 
chins ( underhand grip ): 6x5reps.
push ups ( feet elevated ): 3x10reps.
bent over side raises: 3x10 x 5kg pr arm.
comment:
deadlift sucked today, but the rest where okay.
training 19.02.2012.
after warm up.
bench:
10x20kg.
5x25kg.
5x30kg.
3x35kg.
3x42,5kg.
3x47,5kg.
13x55kg.
chins( overhand grip ): 5x6reps.
back raises: 3x10reps.
leg raises:
10reps.
5reps.
comment:
all in all a good work out except for leg raises.
???
lol. What does that mean? Impatient for input? Well heres’s some.
I was curious and looked at your progress in four lifts over the course of about two years. I wasn’t exactly meticulous but scanned your numbers in roughly six month intervals. It looks like this.
~1/19/10 ~8/3/10 ~1/14/11 ~8/29/11 ~Today
dead 60kg x 5 /n/a /60kg x 5 /80kg x 3 /80kg x 10
squat 50kg x 11 /30kg x 10 /50kg x 5 /50kg x 10 /42.5kg x 10
bench 50kg x 13 /42.5kg x 10 /50kg x 14 /50kg x 15 /55kg x 13
press 30kg x 10 /n/a /30kg x 10 /n/a /35kg x 8
Your bench and dead lift have increased but your squat and military press have stayed about the same. I understand the press because you seem to neglect for long periods at times. The squat is something you work more often and should be higher. Have you tried adding heavy singles after you rep out your squats? I think you should try it. It doesn’t have to be 100% of your max just more weight than what your last working set prescribes. At some point you have to develope grittiness if you want to advance the squat.
Your biggest weakness of all this is consistancy. You spend much of the year catching up to where you previously left off. When you reach it you back off and play catch up again, hindering your ability to advance. Stay consistant. You’ve been doing well the last few monthes and already are beginning to reach a level you haven’t been at very often.
Now that business is concluded I ask how goes the Norwegian life? Classes? Pics of hot Scandinavian chicks you know? etc.
I back in my normal cycle of work, school, lift repeat work, school, lift…
[quote]mikemike87 wrote:
lol. What does that mean? Impatient for input? Well heres’s some.
I was curious and looked at your progress in four lifts over the course of about two years. I wasn’t exactly meticulous but scanned your numbers in roughly six month intervals. It looks like this.
~1/19/10 ~8/3/10 ~1/14/11 ~8/29/11 ~Today
dead 60kg x 5 /n/a /60kg x 5 /80kg x 3 /80kg x 10
squat 50kg x 11 /30kg x 10 /50kg x 5 /50kg x 10 /42.5kg x 10
bench 50kg x 13 /42.5kg x 10 /50kg x 14 /50kg x 15 /55kg x 13
press 30kg x 10 /n/a /30kg x 10 /n/a /35kg x 8
Your bench and dead lift have increased but your squat and military press have stayed about the same. I understand the press because you seem to neglect for long periods at times. The squat is something you work more often and should be higher. Have you tried adding heavy singles after you rep out your squats? I think you should try it. It doesn’t have to be 100% of your max just more weight than what your last working set prescribes. At some point you have to develope grittiness if you want to advance the squat.
Your biggest weakness of all this is consistancy. You spend much of the year catching up to where you previously left off. When you reach it you back off and play catch up again, hindering your ability to advance. Stay consistant. You’ve been doing well the last few monthes and already are beginning to reach a level you haven’t been at very often.
Now that business is concluded I ask how goes the Norwegian life? Classes? Pics of hot Scandinavian chicks you know? etc.
I back in my normal cycle of work, school, lift repeat work, school, lift…[/quote]
Hey mike good to see you again
First thank you for taking the time to track my progress it does actually put things in perspective and I will make some changes based on your observations, because I want to push beyond where I am now and not slip back.
EDITED.
Regarding norwegian stuff: Well life is calm lately, I am improving a grade and taking some religious sience + I still have my part time job and I am still living with my girlfriend. Besides that its offcourse training. I will try to find some pics of some gorgeous norwegian girls.
How about you mike, are your training and your nursing education going well?
Don’t worry I won’t forget about you but I’ve testing in a day and some homework tonight. Basically busy work. I’ll get back to this tonight (will probably be very early morning in Norway by then though).
[quote]mikemike87 wrote:
Don’t worry I won’t forget about you but I’ve testing in a day and some homework tonight. Basically busy work. I’ll get back to this tonight (will probably be very early morning in Norway by then though).[/quote]
Dont worry, just take your time and good luck with the test and homework
edit: I think I am going to do the split I used the last semester, it worked good then so
no need it couldnt work now. Its the 2day a week option 1 from the first edition book.
Just stopping in to say what’s up and good luck with your goals Florelius - speaking of which, what are they exactly?
If your goals are weight gain, feel free to hit me up for diet advice as nutrition is something I study and am passionate about.
As Mike said - consistency is the ABSOLUTE most critical part of training. I started at 70kgs @ 182cm and with CONSISTENT diet and training easily hit the mid 90s at relatively low bodyfat after a couple of years training. However, before this I had wasted so much time with poor input, resulting in poor output.
5/3/1 is where it’s at =)
[quote]panzerfaust wrote:
Just stopping in to say what’s up and good luck with your goals Florelius - speaking of which, what are they exactly?
If your goals are weight gain, feel free to hit me up for diet advice as nutrition is something I study and am passionate about.
As Mike said - consistency is the ABSOLUTE most critical part of training. I started at 70kgs @ 182cm and with CONSISTENT diet and training easily hit the mid 90s at relatively low bodyfat after a couple of years training. However, before this I had wasted so much time with poor input, resulting in poor output.
5/3/1 is where it’s at =)
[/quote]
First thank you for popping in an showing interrest in my quest for becoming a man
second:
I have figured out that consistency is key, but arent always the best person to put it to practice. However I where able to stay consisten last semester and made some progress in both bodyweight and strenght( nothing mayor, but progress is progress ), but in my christmass vacation I fell a bit off. Still most of the strenght I gained are still there, not shure about the bodyweight since I dont have a scale( serious ). I know I will be able to stay the course for the rest of the semester, but I am a bit worried about the summer, because I dont have a gym when I go back home in the summer. Hopefully I find a gym that allows a two month membership back home.
My goals are for now a 2plate squat and bench, a 3plate deadlift and atleast a 1plate press. My bodyweight goal for now are to reach 70kg at 175cm.( Yhea I am extremely skinny btw ). I am somewhere beetwen 60-65kg as we speak, but cant know for shure obviously( se above about scale ).
Regarding your offer to help me out with a diet, well I am definitly going to take you up on that, but not right now because it is 2:30 at night here in Norway and I have to go to sleep. I will probably send you a pm with some diet questions tomorrow or the day after that.
Again thanks for popping in and showing a interrest
Florelius.
I was going to adress the summer thing but forgot to earlier. It seems like summer is a bit of a lifting drought for you. Don’t lose steam due to a lack of weights. I also had no access to a gym this summer but was able to maintian a significant amount of my strength although it certiantly didn’t improve. push ups and dips will be your best friend during this time.
Push ups can be done anywhere but dips may be more trickey. I have two counter tops in the kitchen to use. Elevate your feet on a chair or bench to change up the push ups. Also change hand placement width and rotate the hands more inwards or outwards to change push ups. Find a tree to do chins from. Keep sprinting up hills. Go to the park or something and find a big branch that has fallen from a tree, pull and hold it against your chest and front squat the branch (it should be kind of big and heavy). military press heavy tree branches. Try improving your balance so you can do hand stands and press you body up and down. Practice this against a wall first. The back of your feet and legs can rest against the wall while your upside down and pressing yourself up and down.
Become creative when you lack access to the gym.
Training 27.02.2012.
after warm up.
( starting a new cycle with a simple two a week fullbody routine )
cycle1/week1/session A.
squat:
10x20kg.
5x25kg.
5x30kg.
3x35kg.
5x40kg.
5x45kg.
5x50kg.
Bench/dbrow:
10x20kg.
5x27,5kg.
5x35kg.
3x42,5kg.
5x45kg./10x16kg.
5x52,5kg./10x16kg.
5x60kg./10x16kg.
chins: 3x5reps.
comment.
Hard session today, but it felt good to sit down with a proteinshake and a cup of coffe afterwards and just feel how beat the body was( in a good way ). Looking forward to the next session.
Some info about this cycle:
I have bumped up the training maxes a bit:
Bench: 70kg. ( 4rm )
squat: 60kg. ( 6rm )
deads: 100kg. ( 3rm )
press: 42,5kg. ( 5rm )
I am confident I will be able to progress with this maxes, they are based on where I was before christmass, and I will offcourse not get the same amount of reps I did then, but I think I need to punish my body with some heavy weights( for me ) to make it stronger.
[quote]mikemike87 wrote:
I was going to adress the summer thing but forgot to earlier. It seems like summer is a bit of a lifting drought for you. Don’t lose steam due to a lack of weights. I also had no access to a gym this summer but was able to maintian a significant amount of my strength although it certiantly didn’t improve. push ups and dips will be your best friend during this time.
Push ups can be done anywhere but dips may be more trickey. I have two counter tops in the kitchen to use. Elevate your feet on a chair or bench to change up the push ups. Also change hand placement width and rotate the hands more inwards or outwards to change push ups. Find a tree to do chins from. Keep sprinting up hills. Go to the park or something and find a big branch that has fallen from a tree, pull and hold it against your chest and front squat the branch (it should be kind of big and heavy). military press heavy tree branches. Try improving your balance so you can do hand stands and press you body up and down. Practice this against a wall first. The back of your feet and legs can rest against the wall while your upside down and pressing yourself up and down.
Become creative when you lack access to the gym. [/quote]
I am guilty as charged and I will try to do some bw stuff If I am not able to find a gym, but I hope I am able to find a gym so I can continue with my weight training. Hate to start all over in the beginning of each semester.
But thanks for the tip and I hope you are able to get a log here soo I can follow your progress 
Just a further comment to Summer Training.
Another thing to work on when you lack gym access is pull ups and chin ups. Do as many as you can, whenever possible.
Deadlift some random objects: tie two rope loops around a log and deadlift it using the rope loops as handles.
Fill a wheelbarrow full of rocks and push it around.
Cycle1/week1/session B: 02.03.2012.
after warm up.
Back squat:
20kg x 10.
25kg x 5.
30kg x 5.
35kg x 5.
Militarypress:
20kg x 5.
20kg x 5.
20kg x 5.
25kg x 5.
30kg x 5.
35kg x 5.
Deadlift:
40kg x 5.
50kg x 5.
60kg x 3.
65kg x 5.
75kg x 5.
85kg x 5.
Chins: 3x5reps.
comment:
Good session today, I felt strong.
ps. Panzer, thanks for the summer training tips.
cycle1/week2/3x3.
05.03.2012.
after warmup.
squat:
20kg x 10
25kg x 5
30kg x 5
35kg x 3
42,5kg x 3
47,5kg x 3
55kg x 3
benchpress:
20kg x 10
27,5kg x 5
35kg x 5
42,5kg x 3
47,5kg x 3
55kg x 3
62,5kg x 5
one arm db row: 3x10 x 18kg.
chins:
5 x bw
5 x bw + 10kg
5 x bw
08.03.2012.
squat:
20kg x 10
25kg x 5
30kg x 5
35kg x 5
militarypress:
20kg x 5
20kg x 5
20kg x 5
27,5kg x 3
32,5kg x 3
37,5kg x 5
deadlift:
40kg x 5
50kg x 5
60kg x 3
70kg x 3
80kg x 3
90kg x 3
chins: 3x5reps.