training 12.10.2010.
one arm DBrow:
8x17,5kg pr arm.
8x22,5kg pr arm.
8x27,5kg pr arm.
benchpress with medium grip:
4x40kg.
4x50kg.
4x55kg.
4x60kg.
8x50kg.
facepulls:
3x8x18kg.
pulldowns with static hold in the bottom:
after ramp up: 40kgx 10sec.
dips:
3x8reps.
comment: great workout.
training 14.10.2010.
after warm up.
back squat:
5x20kg.
5x30kg.
5x40kg.
5x45kg.
5x50kg.
5x55kg.
10x40kg.
rumanian deadlift:
3x10x40kg.
training 19.10.2010.
one arm DBrow:
10x12,5kg pr arm.
6x20kg pr arm.
6x25kg pr arm.
6x30kg pr arm.
benchpress with medium grip:
3x45kg.
3x55kg.
3x60kg.
3x65kg.
inclinepress:
10x40kg.
facepulls:
3x8x18kg.
pulldown with hold in the bottom:
40kgx3x10sec.
dips:
3x9reps.
training 21.10.2010.
after warmup:
back squat:
5x20kg.
5x30kg.
5x40kg.
5x50kg.
front squat:
6x20kg.
6x25kg.
10x30kg.
leg ext:
20x40kg.
legcurl:
4x6reps.
comment: good workout 
training 26.10.2010.
benchpress:
5x30kg.
5x40kg.
4x50kg.
3x60kg.
2x3x70kg.
2x70kg.
6x50kg.
one arm row:
3x10x22,5kg pr arm.
comment: good workout:)
training 01.11.2010.
trained back with a friend.
we did pulldowns, cabelrow, DBrow and some stuff for the posterior deltoid.
training 02.11.2010.
after warmup.
back squat:
5x20kg.
5x30kg.
5x40kg.
5x50kg.
5x60kg.
front squat:
5x20kg.
5x30kg.
legcurl:
3x10.
comment: good workout
training 04.11.2010.
benchpress:
5x40kg.
4x50kg.
2x3x60kg.
12x50kg.
incline DBpress:
2x12x15kg pr arm.
pec-dec:
3x10reps.
comment: unhappy with my bench 
training 09.11.2010.
after warmup:
benchpress:
5x30kg.
5x40kg.
4x50kg.
6x60kg.
2x5x60kg.
one arm row:
10x12,5kg pr arm.
5x22,5kg pr arm.
6x32,5kg pr arm.
comment: good workout 
training 14.01.2011.
after warmup.
militarypress:
5x20kg.
5x25kg.
10x30kg.
chest-supported machine row:
10x20kg.
10x30kg.
20x40kg.
legpress:
10x80kg.
10x90kg.
10x100kg.
sit-ups:
10rep.
10rep.
15rep.
comment:
first workout in for a long time, I felt like crap and are officially in bad shape, but with some more
training I am hopefully in better shape soon.
training 17.01.2011.
after warmup.
back squat:
5x30kg.
5x40kg.
5x50kg.
chin-ups:
3x5xbw.
dips:
2x5xbw
10xbw
planche:
3x30sec.
some arm pumping in the end, got an ok arm pump.
comment: A ok workout, but can be better, alot better 
training 20.01.2011.
after warmup.
benchpress:
5x30kg.
5x40kg.
14x50kg.
barbell-lunges:
3x5rep pr leg x barbell/20kg.
one-arm DBrow:
10x12,5kg pr arm.
10x17,5kg pr arm.
10x22,5kg pr arm.
lowerback in machin:
3x10reps.
comment:
ok workout.
Keep it up man
[quote]solidkhalid wrote:
Keep it up man[/quote]
thanks man, I will keep it up.
training 24.01.2011.
after warm up.
deadlift: ( focus on form )
3x5x60kg.
pull-ups:
3x5reps.
push-ups:
10reps.
10reps.
20reps.
side planche:
30sec pr side.
comment: I was drained after this, maybe because I havent trained deads for months.
training 27.10.2011.
after warmup.
militarypress:
5x20kg.
5x25kg.
9x32,5kg.
chestsupported row in machin:
10x25kg.
10x35kg.
20x45kg.
legpress:
10x80kg.
10x90kg.
comment: mp where ok. row where good, but legpress sucked. It felt much heavier than last time and
therefor I was not able to do 100kg this session. Hope it gets better.
Are you eating enough bro? Make sure your gettin’ enough rest too
[quote]solidkhalid wrote:
Are you eating enough bro? Make sure your gettin’ enough rest too[/quote]
My eating can always improv, but I guess it is enough to support my current training plan.
I do only train two times pr week.
A general day look something like this:
breakfest:
musli with yogurt.
5dl chocolat milk.
1 banana.
lunch:
musli with yogurt or a sandwich.
5dl chocolat milk.
1 banana.
pre-workout:
1 shake with 20gram protein and 30gram carbs.
post-workout: either the same as pre-workout or if I have the money a weidershake with 50gram protein and 50gram carbs.
dinner:
oatmeal: 3-5dl( the amount depends on how hungry I am ) of oats, 5dl wholemilk and with honey on top.
supper:
3-6eggs( the amount depends on how hungry I am ) with tomatobeans.
on the mp day I had a crappy breakfest, instead of the usual I had a shake wit 50grams of protein and 50grams of carbs. lunch where 2 cheesburgers and a milkshake at mcDonals. so maybe thats why my legpress did get fucked?
about rest: I have a sleeping dissorder of some sort. I have problems getting asleep, but when I finaly fall asleep I have problems weaking up. My girlfriend have problems of weaking me up. Thats one of the reasons I dont train that often, because its allready a hussle juggling studying and work with my sleep pattern. So that could be another reason for me having a less than a stellar day in the gym, but it could also be rest between sets. I dont time my rest pauses and they are rarely over 60sec, that could be another reason. Or it could be everything combined, I dont know.
thanks for taking a interrest man, I am gratefull for it:)
Have you tried any supplements to help with sleep? Melatonin, L-Tryptophan come to mind (or just eat much turkey before sleep time! haha)
If your not able to auto-regulate your rest periods at the moment use a watch, and make sure your taking more rest the more intensity you are using. For example if you are going heavy on leg presses (under 6-8 reps) I would recommend at least 2 minutes of rest. I know some powerlifters that take up to 5 minutes of rest on certain exercises (like squats and deadlifts).
These are just some of my ideas which I think may benefit you man. Best regards.
[quote]solidkhalid wrote:
Have you tried any supplements to help with sleep? Melatonin, L-Tryptophan come to mind (or just eat much turkey before sleep time! haha)
If your not able to auto-regulate your rest periods at the moment use a watch, and make sure your taking more rest the more intensity you are using. For example if you are going heavy on leg presses (under 6-8 reps) I would recommend at least 2 minutes of rest. I know some powerlifters that take up to 5 minutes of rest on certain exercises (like squats and deadlifts).
These are just some of my ideas which I think may benefit you man. Best regards.[/quote]
I am not shure if melatonin is legal in norway, but anyway this is probably a struggle thats going to take more than a pill etc to beat, I must break a bad sleeping pattern I have had in more than 5years by establish a more daily routin( go to bed early and get up early ). this will not be easy, but it is what I must do, luckily my gf are here to help with it.
thanks for the reminder about longer pauses between sets, I will try to take two minutes between sets next session.
thanks again man
training 31.01.2011.
after warmup:
back squat:
5x20kg.
5x30kg.
5x40kg.
5x40kg.
10x40kg.
chin ups:
5reps.
5reps.
6reps.
dips:
5reps.
5reps.
11reps.
back raises:
10reps.
10reps.
15reps.
sit ups:
3x10reps.
comment:
my squat form was good today :), chi ups and dips where ok.
had alot more energi than the previous sessions, this must be a good sign
all in all a good session, the best so far this year.