Darkly Dreaming Florelius.

Training Training Logs
421

[quote]spar4tee wrote:

[quote]florelius wrote:

[quote]spar4tee wrote:

[quote]florelius wrote:

[quote]Jab1 wrote:
Dude you look great. Jelly of your chest and leanness![/quote]

Thanks man, means alot :slight_smile:

ps. I am jelly of your brute strenght and badassery in general ;)[/quote]
jelly of suave ass hair[/quote]

Whats suave ass hair? [/quote]
your hairdo brah[/quote]

Ah I see haha. Perhaps I should become a member at Hair-nation LOLā€¦

starting to become a bit to McGayverish for my taste so its time for a cut pretty soon.

422

nevermind.

423

Hey florelius, great thread. Keep up the hard work!

424

[quote]Gambit_Lost wrote:
Hey florelius, great thread. Keep up the hard work![/quote]

Thanks Gambit and I will keep it up!

425

Cycle4/3x3/session B.

after warm up.

Press:
5x20kg.
5x25kg.
3x30kg.
3x35kg.
3x40kg.
6x45kg. PR ( previous best at 45kg where 5reps )

Deadlift:
5x60kg.
3x77,5kg.
3x87,5kg.
5x97,5kg. ( with overhand grip and the best I have gotten on that weight with a overhand grip so I am tempted to call it a PR )

some chestpress and pulldowns as a finnish, but nothing to write home about :stuck_out_tongue_winking_eye:

comment:
short and good session.

426

Cycle4/531/bench day.

After warm up.

Benchpress:
5x30kg.
5x37,5kg.
3x45kg.
5x57,5kg.
3x65kg.
8x72,5kg. rep PR :slight_smile: ( the last rep was hard as shit )

One arm DB rows:
10x16kg pr arm.
10x22kg pr arm.
10x30kg pr arm.

cable curl: 3x10.

Rear lateral raises: 3x10 x 5kg pr arm.

Comment:
Good session, tomorrow I will train squats and lowerbody.

427

Sweet PRs lately bro, making nice steady progress!

428

[quote]Jab1 wrote:
Sweet PRs lately bro, making nice steady progress! [/quote]

Thanks brah :slight_smile:

It is nice to be making steady progress, cant complain :wink:

429

Cycle4/531/squat day.

after warm up.

squat:
10x20kg.
5x30kg.
3x40kg.
5x52,5kg.
3x57,5kg.
3x65kg.

back raises: 3x10reps.

sit ups: 3x15reps.

comment:
meh okay I guess.

430

Summary for cycle4:

Bench: tm = 77,5kg.
65kg x 11. PR.
70kg x 6.
72,5kg x 8. PR.

Squat: tm = 67,5kg.
57,5kg x 8. PR.
60kg x 8. PR.
65kg x 3.

Press: tm = 50kg.
42,5kg x 7.
45kg x 6. PR.
47,5kg x 4.

Deads: tm = 107,5kg.
92,5kg x 5.
97,5kg x 5.
115kg x 1. PR
120kg x 1 PR

431

Cycle4/531/press day.

After warm up.

Press:
5x20kg.
5x25kg.
3x30kg.
5x37,5kg.
3x42,5kg.
4x47,5kg.

DB row: 3x10 x 20kg pr arm.

DB bench:
10x20kg pr arm.
10x20kg pr arm.
10x14kg pr arm.

chins: 6x5reps.

comment:
Good workout, got a great pump.

432

Cycle4/531/DL day.

after warm up.

Deadlift:
10x20kg.
5x60kg.
3x70kg.
5x82,5kg.
3x92,5kg.
1x102,5kg.
1x110kg.
1x115kg. Overhand grip PR. ( 5kg increase )
1x120kg mxied grip PR. ( 7,5kg increase )

Comment:
Happy with the PR`s, but had no energy left for any supportive excercises.

433

Then cycle4 is done and next week I will embark on cycle5.

top sets for cycle 5 and goals.

Bench: tm = 80kg.
week1: 67,5kg x 5+ ( goal = 10-11reps )
week2: 72,5kg x 3+ ( goal = 9reps )
week3: 75kg x 1+ ( goal = 8reps )

Squat: tm = 70kg.
week1: 60kg x 5+ ( goal = 9reps )
week2: 62,5kg x 3+ ( goal = 8reps )
week3: 67,5kg x 1+

Press: tm = 52,5kg.
week1: 45kg x 5+ ( goal = 7reps )
week2: 47,5kg x 3+ ( goal = 5-6reps )
week3: 50kg x 1+ ( goal = 4reps )

Deadlift: tm = 110kg.
week1: 92,5kg x 5
week2: 100kg x 3
week3: 105kg x 1

Template:

bench day:
bench: 5/3/1.
DB row: 3x10.
Bicep curls: 3x10.

Squat day:
squat: 5/3/1.
squat: 3x10.
leg curls: 3x10.

press day:
Press: 5/3/1.
chins: 6x5.
tate press: 3x10.

DL day:
DL: 5/3/1.
back raises: 3x10.
sit ups: 3x10.

434

Nice deadlift PRs!

Iā€™ve had the same feeling of not wanting to do anything else afterwards - depending on your goals you might want to work on your work capacity a bit. It will help with your strength too though.

Good luck with the next cycle!

435

[quote]Jab1 wrote:
Nice deadlift PRs!

Iā€™ve had the same feeling of not wanting to do anything else afterwards - depending on your goals you might want to work on your work capacity a bit. It will help with your strength too though.

Good luck with the next cycle![/quote]

Thanks jab1 :slight_smile:

I agree that my work capacity can greatly improve, I guess I have to work on that.

436

Cycle5/3x5/Bench day.

17.06.2012.

after warm up.

Bench:
5x32,5kg.
5x40kg.
3x47,5kg.
5x52,5kg.
5x60kg.
10x67,5kg. rep PR.

DB row:
10x16kg pr arm.
10x22kg pr arm.
10x30kg pr arm.

Cabel bicep curl: 3x10.

Comment:
Short and good workout. Happy with 10x67,5kg in bench.

437

Cycle5/3x5/squat day.

After warm up.

Squat:
10x20kg.
5x30kg.
3x40kg.
5x45kg.
5x52,5kg.
7x60kg. ( crap )
10x35kg.
10x35kg.
10x35kg. ( holy lactid acid )

Kneeling leg curl: 3x10.

Comment:
Hard session.

438

Nice volume man. Build that up slowly and the work capacity will comeā€¦

439

[quote]Jab1 wrote:
Nice volume man. Build that up slowly and the work capacity will comeā€¦[/quote]

Thanks Jab1.

Lots of volum for me LOL, I could not walk straight right after and I had to walk home, roughly a 15min walk. It was awfull haha.

Yhea I now I suck, but here is a toast to a less sucky squat and work capacity in the future ( clunk )

440

Nice work on the deadlift PR a few posts up man. I agree with the poster a couple of pages ago who said you have a good base structure for bodybuilding. Keep up that eating!!! I become more of a rectangle than a V, personally! Haha

P.S you used the word McGayverish - excellent.