Darkly Dreaming Florelius.

Training Logs
41

training 26.05.2010.

after warm up:

ME militarypress:
5x20kg.
3x25kg.
2x30kg.
1x35kg.

max rep sett: 10x40kg. new personal record.

one arm DBrow:
3x10x22,5kg. pr arm.

bent over lateral raises:
3x15x4,5kg pr arm.

floor flyes:
3x10x7,5kg pr arm.

pullover on the floor with DB:
10x15kg.
20x12,5kg.

pushups: 20reps.

comment:
the best workout in a long time :slight_smile:

42

training 28.05.2010.

after warmup:

lunges:
3x10 pr leg x20kg.

romanian deadlift:
2x15x40kg.

DBcurls:
10x12,5kg pr arm.
5x12,5kg pr arm.
10x7,5kg pr arm.

one arm overhead tricep press:
3x10x7,5kg.

btw:
If someone is wondering why there are no bench, squat and vertical pull variation. its because I train at home in the summer and dont have the stuff needed to do them. When I get back to my gym in bergen in august, I am going to add them in. So dont worry:P

43

training 31.05.2010.

after warmup.

DE militarypress:
10x3x25kg.

militarypress:
3x10x25kg.

one arm DBrow:
3x10x23,5kg pr arm.

shrugs with the BB behind:
3x10x22,5kg.

floor flyes:
3x10x8,5kg pr arm.

pullover on the floor:
3x10x13,5kg.

comment:
an ok workout.

44

training 03.06.2010.

after warmup.

ME militarypress:
5x22,5kg.
3x27,5kg.
2x32,5kg.
1x37,5kg.

MR sett: 5x45kg.

bent over row:
3x10x45kg.

bent over flyes:
3x10x5kg pr arm.

45

training 04.06.2010.

after warmup:

deadlift:
5x50kg.
5x60kg.
5x70kg.
5x80kg.
7x90kg.

46

training 09.06.2010.

militarypress:
10x25kg.
5x30kg.
3x35kg.
1x40kg.

topp sett: 3x50kg. :smiley: new rep record.

bent over BBrow:
3x10x40kg.

bent over reverse flyes:
3x15x4,5kg pr arm.

comment: great workout :slight_smile:

47

16.06.2010.

bent over BBrow:
10x30kg.
10x40kg.
10x50kg.

militarypress:
10x20kg.
10x30kg.
6x42,5kg.

barbelcurl:
10x10kg.
10x15kg.
15x20kg.

48

training 21.06.2010.

after warm up:

militarypress:

feel sett: 2x20kg.

force spectrum ramping:
3x30kg.
3x32,5kg.
3x35kg.
3x37,5kg.
3x40kg.
3x42kg.

max rep sett: 9x35kg.

barbell curl:
3x6x20kg.

push ups with close hand stand:
3x10reps.

comment: I am trying out the perfect rep method. I`m going to use it on militarypress, deadlift and rows.

49

training 23.08.2010.

one-arm-DBrow:
10x10kg
10x15kg.
10x20kg.

one-arm-DB-OHP:
10x6kg pr arm.
10x8kg pr arm.
10x10kg pr arm.

chin-ups with neutral grip:
10x3reps.

benchpress with a close grip:
5x40kg.
5x45kg.
5x50kg.
10x40kg.

50

training 26.08.2010.

after warmup.

squat:
5x30kg.
5x35kg.
5x40kg.
10x30kg.

legcurl:
3x10.

lowerback:
3x10sec.

situps:
3x10reps.

comment:
yes I know I suck at squat, so no reason to comment the light weights.
all in all a ok session.

51

training 31.08.2010.

after warmup.

one-arm-DBrow:
8x12,5kg pr arm.
8x17,5kg pr arm.
8x22,5kg pr arm.

benchpress with a closegrip:
4x45kg.
4x50kg.
4x55kg.
8x45kg.
3x60kg.

one-arm-DB-OHP:
8x8kg pr arm.
8x10kg pr arm.
8x12,5kg pr arm.

chin-ups with a neutral grip:
9x3reps.
1x4reps.

comment:
ok workout :slight_smile:

52

training 02.09.2010.

after warmup.

back squat:
4x35kg.
4x40kg.
4x45kg.
8x35kg.

legcurl:
3x8.

lowback:
3x11sec.

situps:
3x11reps.

53

training 07.09.2010.

one-arm-DBrow:
6x15kg pr arm.
6x20kg pr arm.
6x25kg pr arm.

one-arm-DBpress overhead:
6x10kg pr arm.
6x12,5kg pr arm.
6x15kg pr arm.

benchpress with a medium grip:
3x50kg.
3x55kg.
3x60kg.
6x50kg.

chin-ups:
8x3reps.
2x4reps.

54

training 09.09.2010.

after warmup.

back squat:
3x30kg.
3x40kg.
3x45kg.
3x50kg.
6x40kg.

legpress:
10x80kg.
8x90kg.
6x100kg.

legcurl:
3x6.

lowerback:
3x12sec.

situps:
3x12reps.

comment:
the workout felt good:)

55

training 13.09.2010.

after warmup.

benchpress with a medium grip:
5x32,5kg.
5x42,5kg.
5x47,5kg.
5x52,5kg.
10x42,5kg.

one arm DBrow:
11x10kg pr arm.
10x17,5kg pr arm.
10x22,5kg pr arm.

one arm DB-OHP:
11x6kg pr arm.
11x8kg pr arm.
11x10kg pr arm.

chin ups:
7x3reps.
3x4reps.

comment:
good workout today. the reps in benchpress where explosiveā€¦
the chins where brutal, I felt beat up after hahah.

56

training 16.09.2010.

after warmup:

back squat:
5x22,5kg.
5x32,5kg.
5x37,5kg.
5x42,5kg.
10x32,5kg.

romanian deadlift:
3x10x42,5kg.

legpress:
3x10x80kg.

legcurl:
3x11.

some core work and stretching.

comment: ok workout :slight_smile:

57

training 20.09.2010.

after warmup.

one arm DBrow:
8x15kg pr arm.
8x20kg pr arm.
8x25kg pr arm.

benchpress with medium grip:
4x37,5kg.
4x47,5kg.
4x52,5kg.
4x57,5kg.
4x70kg.
80kgx 1/5rep ( where only able to get it half way up )
8x47,5kg.

militarypress:
2x8x25kg.
5x25kg.

chin ups:
6x3reps.
4x4reps.

comment: all in all a god workout, but my militarypress did suck today.

58

training 27.09.2010.

after warmup.

benchpress with a medium grip:
3x42,5kg.
3x52,5kg.
3x57,5kg.
3x62,5kg.
6x52,5kg.

one arm row:
6x17,5kg pr arm.
6x22,5kg pr arm.
6x27,5kg pr arm.

one arm overheadpress:
7x10kg pr arm.
7x12,5kg pr arm.
7x15kg pr arm.

chin ups:
5x3reps.
5x4reps.

comment: good workout:)

59

training 05.10.2010.

one arm row:
10x15kg pr arm.
10x20kg pr arm.
10x25kg pr arm.

benchpress with a medium grip:
5x45kg.
5x50kg.
5x55kg.
10x45kg.

60

training 7.10.2010.

after warmup.

one legg squat from bench:
3x5rep pr leg.

back squat:
5x40kg.
5x45kg.
5x50kg.
10x40kg.

deadlift:
4x5x60kg.