Cycle1/week1/session A.
After warmup.
Squat:
5x25kg.
5x30kg.
3x35kg.
5x40kg.
5x45kg.
10x50kg. ( estimated max = 66kg )
Bench:
5x27,5kg.
5x35kg.
3x42,5kg.
5x45kg.
5x52,5kg.
10x60kg. ( estimated max = 79kg )
rear lateral raises: 6x10 x 5kg pr arm. ( done beetwen every bench set )
DB rows: 3x10 x 20kg pr arm.
Back raises: 3x10.
Sit ups: 3x10.
Comment: Happy with this session and think it was good for being the first in a long time 
Good work out Flo it seems the big lay off didnât hurt too much. Glad youâre working out again.
[quote]mikemike87 wrote:
Good work out Flo it seems the big lay off didnât hurt too much. Glad youâre working out again.[/quote]
Thanks and Yhea I was a bit surprised that my strenght levels had not dropped that much. I am also very happy to be training again, gives lives some more purpose if you know what I mean.
Hows your summer been Mike?
Yeah definitely know what you mean about lifting. I think about lifting and eating too much myself probably but progress in nearly anything feels good.
Summer was long and lazy. Mikemike style. No summer classes so that was cool. It was hot as hell though so I cooled down with cold beer frequently.
How does your class schedule look? Plenty of lifting time available I hope.
[quote]mikemike87 wrote:
Yeah definitely know what you mean about lifting. I think about lifting and eating too much myself probably but progress in nearly anything feels good.
Summer was long and lazy. Mikemike style. No summer classes so that was cool. It was hot as hell though so I cooled down with cold beer frequently.
How does your class schedule look? Plenty of lifting time available I hope.
[/quote]
Yhea I probably think about training 1000 times the amount I actually train LOL
Sounds like my summer except the hot part, this summer it was to much rain here in the land of ice and snow!
Its classes 2-4 times a week I think, but it is not mandatory to show up, the only thing thats mandatory is to deliver a paper at only 2000 words and a 6 hour exam in the end of the semester, so in summary it will be plenty of time for training this semester
Thanks for being the first person to check out my log lol! I like what youâve got going on here.
[quote]csulli wrote:
Thanks for being the first person to check out my log lol! I like what youâve got going on here.[/quote]
You are welcome and thanks for checking out my log
Cycle1/week1/session B.
After warm up.
Press:
3x5 x 20kg.
5x25kg.
5x30kg.
9x35kg. ( estimated max = 45kg )
DL:
5x40kg.
5x50kg.
3x60kg.
5x65kg.
5x75kg.
10x85kg. ( estimated max = 113kg )
Neutral grip chins: 3x6 reps.
DB shrugs: 3x10 x 10kg pr arm.
DB curls:
10x6kg pr arm.
10x8kg pr arm.
5x10kg pr arm.
Tate press:
10x6kg pr arm.
10x8kg pr arm.
10x10kg pr arm.
Comment:
Happy with this workout. 10x85kg in DL was though, but doable.
Cycle1/week2/session A.
Monday 03/09 - 2012.
After warm up.
Squat:
5x25kg.
5x30kg.
3x35kg.
3x42,5kg.
3x47,5kg.
8x55kg. ( estimated max = 69kg )
Bench:
5x27,5kg.
5x35kg.
3x42,5kg.
3x50kg.
3x55kg.
9x62,5kg. ( estimated max = 81kg )
DB rows: 3x10 x 20kg pr arm.
Rear raises: 3x10 x 5kg pr arm.
Back raises: 3x10.
Comment:
Okay I guess.
ps. Had no energy for sit ups at the end, perhaps I do them later to day.
Cycle1/week2/session B.
05/09 - 2012.
After warm up.
Press:
3x5 x 20kg.
3x27,5kg.
3x32,5kg.
10x35kg. ( estimated max = 46kg )
DL:
5x40kg.
5x50kg.
3x60kg.
3x70kg.
3x80kg.
5x90kg. crap ( estimated max = 104kg. )
Neutral grip chins: 3x6reps.
DB shrugs: 3x10 x 10kg pr arm.
Barbell curls:
10x20kg.
10x20kg.
10x10kg.
Close grip bench: 3x10 x 40kg.
Comment:
All in all a good workout except DL.
Cycle1/week3/session A.
Monday 10/09 - 2012.
After warmup.
Squat:
5x25kg.
5x30kg.
3x35kg.
5x45kg.
3x50kg.
7x57,5kg. ( estimated max = 70kg )
Bench:
5x27,5kg.
5x35kg.
3x42,5kg.
5x52,5kg.
3x60kg.
1x67,5kg.
1x70kg.
1x75kg.
1x80kg. ( with some help from the spotter )
1x80kg. ( all me, but ugly as fuck )
Rear delt row: 3x10 x 35kg.
Comment:
Perhaps not so smart to go for a max attempt, but atleast I have done 80kg now.
âŠ
Cycle1/week3/session B.
13/09 - 2012.
After warm up.
Press:
3x5 x 20kg.
5x30kg.
3x35kg.
8x37,5kg. ( estimated max = 47kg )
DL:
5x40kg.
5x50kg.
3x60kg.
5x75kg.
3x85kg.
3x95kg. ( estimated max = 104kg )
Chins( overhand ): 3x6 reps.
Bicep cabel curl: 5x10.
Tricep pressdown: 5x10.
Comment:
Happy with Press, but not so much with deads.
Got a great arm pump at the end 
Summary of cycle 1.
Bench:
Week1: 60kg x 10.
Week2: 62,5kg x 9.
Week3: 67,5kg x 1, 70kg x 1, 75kg x 1, 80kg x 1.
Squat:
Week1: 50kg x 10.
Week2: 55kg x 8.
Week3: 57,5kg x 7.
Press:
Week1: 35kg x 9.
Week2: 35kg x 10.
Week3: 37,5kg x 8.
DL:
Week1: 85kg x 10.
Week2: 90kg x 5.
Week3: 95kg x 3.
( Not to shabby I guess for a first cycle after some time off )
Training weights for cycle 2:
Bench: tm = 72,5kg.
Week1: 47,5kg x 5, 55kg x 5, 62,5kg x 5+
Week2: 50kg x 3, 57,5kg x 3, 65kg x 3+
Week3: 55kg x 5, 62,5kg x 3, 70kg x 1+
Squat: tm = 62,5kg.
Week1: 42,5kg x 5, 47,5kg x 5, 52,5kg x 5+
Week2: 45kg x 3, 50kg x 3, 55kg x 3+
Week3: 47,5kg x 5, 52,5kg x 3, 60kg x 1+
Press: tm = 42,5kg.
Week1: 25kg x 5, 30kg x 5, 35kg x 5+
Week2: 27,5kg x 3, 32,5kg x 3, 37,5kg x 3+
Week3: 30kg x 5, 35kg x 3, 40kg x 1+
DL: tm = 102,5kg.
Week1: 67,5kg x 5, 77,5kg x 5, 87,5kg x 5+
Week2: 72,5kg x 3, 82,5kg x 3, 92,5kg x 3+
Week3: 77,5kg x 5, 87,5kg x 3, 97,5kg x 1+
Template for Cycle 2:
Day1:
Squat: 5/3/1.
Bench: 5/3/1.
DB row: 3x10.
Back raises: 3x10.
Sit ups: 3x10.
Day2:
Press: 5/3/1.
DL: 5/3/1.
Chins: 3x7.
Biceps/triceps.
Good to see you getting back into it, Florelius.
Howâs your diet, and how is your weight going? Any change from the beginning to end of cycle?
[quote]panzerfaust wrote:
Good to see you getting back into it, Florelius.
Howâs your diet, and how is your weight going? Any change from the beginning to end of cycle?[/quote]
Thanks Panzerfaust, glad to be back into it myself
Diet this first cycle have been a bit unconsistent, some days a good amount of foods, while others have not been that great. Also to much out on the town at night. Will try to get my shit togheter offcourse.
Regarding BW: It have gone up and down during the cycle aka 59-62kg.
[quote]florelius wrote:
[quote]panzerfaust wrote:
Good to see you getting back into it, Florelius.
Howâs your diet, and how is your weight going? Any change from the beginning to end of cycle?[/quote]
Thanks Panzerfaust, glad to be back into it myself
Diet this first cycle have been a bit unconsistent, some days a good amount of foods, while others have not been that great. Also to much out on the town at night. Will try to get my shit togheter offcourse.
Regarding BW: It have gone up and down during the cycle aka 59-62kg.
[/quote]
Yeah it feels amazing to be back into weights after a break huh. The body craves it.
Haha too much drinking. I know how that feels! I have partied too hard this cycle and it affected my lifts. Iâm going No Alcohol for the next month, to see if I can smash some PRs. In one month it is my birthday, so I will be drinking for that!
I still believe you need to really attack your metabolism and crush it with food bro. Crush it!
[quote]panzerfaust wrote:
[quote]florelius wrote:
[quote]panzerfaust wrote:
Good to see you getting back into it, Florelius.
Howâs your diet, and how is your weight going? Any change from the beginning to end of cycle?[/quote]
Thanks Panzerfaust, glad to be back into it myself
Diet this first cycle have been a bit unconsistent, some days a good amount of foods, while others have not been that great. Also to much out on the town at night. Will try to get my shit togheter offcourse.
Regarding BW: It have gone up and down during the cycle aka 59-62kg.
[/quote]
Yeah it feels amazing to be back into weights after a break huh. The body craves it.
Haha too much drinking. I know how that feels! I have partied too hard this cycle and it affected my lifts. Iâm going No Alcohol for the next month, to see if I can smash some PRs. In one month it is my birthday, so I will be drinking for that!
I still believe you need to really attack your metabolism and crush it with food bro. Crush it! [/quote]
I hear what you say and will over the next few weeks get my shit to togheter regarding eating, drinking, sleeping, life in general. I am a mess at the moment haha
Next session will be tomorrow or on monday.
Eat that food and you will be a beast in no time! Being 5â9 you have a lot of potential weight and strength to unlock. You are 5â9 right?..
[quote]MightyMouse17 wrote:
Eat that food and you will be a beast in no time! Being 5â9 you have a lot of potential weight and strength to unlock. You are 5â9 right?..[/quote]
I know, the hard part is to eat all that food though haha.
If 175cm is 59, then yes I am 59.
ps. Thanks for checking out my log