training 15.02.2011.
after warmup.
back squat:
5x20kg.
5x30kg.
3x5x42,5kg.
chin ups:
5reps.
5reps.
7reps.
dips:
5reps.
5reps.
12reps.
some rear delt work at the end.
comment: ok session.
training 18.02.2011.
after warmup.
benchpress:
5x25kg.
5x35kg.
5x45kg.
1x55kg.
12x55kg.
one arm DB row:
10x12,5kg pr arm.
10x17,5kg pr arm.
13x22,5kg pr arm.
some rear delt work: 2sett with facepulls, 1sett with bent over lateral raises, 1sett with shrugs.
legcurl:
10x12,5kg.
10x17,5kg.
16x22,5kg.
comment: good workout.
training 01.03.2011.
chest-supported-mascin row:
10x35kg.
10x45kg.
15x55kg.
militarypress:
5x20kg.
5x25kg.
5x30kg.
1x37,5kg.
2x37,5kg.
3x20kg.
3x25kg.
3x30kg.
dips:
5reps.
5reps.
14reps.
comment: mp sucked today:(
row and dips where ok.
training 03.03.2011.
after warmup.
sumo-deadlift:
3x5x72,5kg.
back raises:
2x10reps.
leg raises on sit ups bench:
2x10reps.
comment: ok session 
Wow you are lean
Do you still eat like you said some page before?
[quote]jasmincar wrote:
Wow you are lean
Do you still eat like you said some page before?[/quote]
I will take thas as a compliment LOL.
well breakfest and supper are most often the same.
but dinner variats beetwen oatmeal, a steak, a pizza etc aka regular dinner food.
lunch is whatever I buy at work or school. It can be anything really. Today it was
a yougurt with a mix of grains and a pint of chocolatmilk.
ps.I have been better at remember to take fishoil and oliveoil after meals.
[quote]florelius wrote:
[quote]jasmincar wrote:
Wow you are lean
?[/quote]
I will take thas as a compliment lol
[/quote]
Its a good thing. Any muscle you put on will be defined. Maybe youll never win a powerlifting competition but you gotta see the glass half-full. You are damn lean and you can prob. Eat anything without getting fat.
Anyway keep it up.
[quote]jasmincar wrote:
[quote]florelius wrote:
[quote]jasmincar wrote:
Wow you are lean
?[/quote]
I will take thas as a compliment lol
[/quote]
Its a good thing. Any muscle you put on will be defined. Maybe youll never win a powerlifting competition but you gotta see the glass half-full. You are damn lean and you can prob. Eat anything without getting fat.
Anyway keep it up.
[/quote]
yes I can eat anything without getting fat as far as I know, and I know that it is a good thing. When it comes to powerlifting my bonestructure is kinda against me, I have narrow hips, small wrists and in all its small. This makes me think I am proned to injury if I where to lift some heavy weights in a powerlifting sense. Lukily I have never had the goal of competing in powerlifting or bodybuilding. My goal is to be stronger than I where and am. And to look more muscular than I do now. So in that regard my natural leaness is a good thing.
I will keep it up. Tomorrow is bench day and I love bench 
training 08.03.2011.
after warmup.
benchpress:
5x30kg.
5x40kg.
5x50kg.
1x57,5kg.
11x57,5kg.
one arm row:
10x12,5kg pr arm.
10x17,5kg pr arm.
18x22,5kg pr arm.
chins with neutral grip:
2x5reps.
some curls at the end for fun
comment: bench where good and rows where good, but chins sucked because I gave rows all I got.
all in all a good workout
training 10.03.2011.
after warmup.
back squat:
5x20kg.
5x30kg.
5x40kg.
3x5x45kg.
frontsquat:
2x10.
comment:
ok.
MORE BACK RAISES!!
[quote]solidkhalid wrote:
MORE BACK RAISES!![/quote]
ok haha
Looks like it’s been a while since you hit the gym. You doing alright bro? Too much time off and your probably going to be hurting sore like hell after your next session. Those days suck. I’m suffering from that right now.
[quote]mikemike87 wrote:
Looks like it’s been a while since you hit the gym. You doing alright bro? Too much time off and your probably going to be hurting sore like hell after your next session. Those days suck. I’m suffering from that right now.[/quote]
hi mike.
last week I spent all my time working with school, so I where not able to train.
I am going to train either today or tomorow.
cycle 1 of 5,3,1.
21.03.2011.
after warmup.
row in maskin:
3x10.
benchpress:
5x20kg.
5x25kg.
5x30kg.
5x40kg.
5x50kg.
5x60kg.
chins:
3x5.
shoulderpress in maskin:
5x5.
facepulls:
5x10.
pushdowns:
3x10.
cabelcurl:
3x10.
comment:
trained with my girlfriend at her gym, so I went apeshit with my ecxercis collection LOL.
was fun tough
ps. good to be back to training again
cycle 1 of 5,3,1.
24.03.2011.
after warmup:
deadlift: ( trainingmax: 95kg )
5x70kg.
5x75kg.
5x80kg.
legpress:
3x15x80kg.
legcurl:
3x10.
backraises:
3x10.
situps in supersett with plank:
plank: 3x 30sec.
situps: 3x10.
comment: hard, but good workout.
ps. where supposed to do squats, but almost all the plates where taken in the gym, so it was deads
day instead, because the biggest plates( 25kg plates ) where free.
therefor its squats next leg day.
cycle1 5,3,1
29.03.2011.
rowing in machin:
10x30kg.
10x40kg.
10x50kg.
10x30kg.
pulldowns: ( underhand grip )
10x30kg.
10x40kg.
6x50kg.
militarypress: ( trainingmax: 40kg )
5x22,5kg.
5x27,5kg.
5x32,5kg.
facepulls:
15x17,5kg.
15x22,5kg.
15x27,5kg.
chestpress: ( neutral grip )
toppsetts:
5x86kg.
1x113kg.
( wish I could move weights like this in a real benchpress LOL ).
DB shrugs:
20x12,5kg pr arm.
comment: good session.
training 31.03.2011.
after warmup.
back squat:
5x20kg.
5x30kg.
5x40kg.
5x50kg.
3x60kg.
comment:
had only time for squat before the gym closed for the day.
1 cycle of 5,3,1.
05.04.2011.
one arm DBrow:
6x12,5kg.
6x17,5kg.
6x22,5kg.
6x27,5kg.
6x32,5kg.
10x17,5kg.
benchpress:
5x20kg.
5x30kg.
3x40kg.
3x47,5kg.
3x55kg.
5x62,5kg.
comment:
ok workout.
About halfway through the first cycle! How do you like it so far?