Better hope bruceleefan doesn’t find you in here fucking around
[quote]jasmincar wrote:
^lol you look like someone I used to know
any training update?[/quote]
I guess your friend is one good looking guy lol
no updates from this week, had to deliver my bachelor paper and it consumed all
my time. Will get my ass in the gym next week.
[quote]Ct. Rockula wrote:
Better hope bruceleefan doesn’t find you in here fucking around[/quote]
He can pop in if he want to, dont think he will unleash the dragon( atempt on a brucelee joke ) on me LOL.
Okay I`m done with my bachelor paper and that meens I have more time for training for a period( hurra )
I am thinking about starting a 4way bodybuilding split from tomorrow, and will be doing it for a month( I am going back to Oslo for the summer in a month ).
This is what I have come up with:
day1: chest and biceps.
inclinepress: build up to a all-out sett with 6-10reps.
flatpress: build up to a all out sett with 6-10reps.
pec-dec: build up ta a all out sett with 10-15reps.
bicepcurl with cabel: building up to a all out sett of 10-15reps.
hammercurl: 3x6-10reps.
abs: 3sett.
day2: lowerbody.
legpress: build up to a all-out sett of 10-15reps.
lunges: 3x10 pr leg.
leg-ext: build up to a top sett of 10-15reps.
romanian deads: 3x10.
legcurl: build up to a all out sett of 6-10reps.
lowerback: 3sett
day3: lats and upperback.
one arm row: build up to a sett with 6reps.
chins: a total of 30+ reps.
pullovers: build up to a all out sett with 10-15reps.
facepulls: 3x10.
shrugs: 3x10.
abs: 3sett.
day4: shoulders and triceps:
push press: build up to a sett with 6reps.
shoulderpress: build up to a all-out sett of 10-15reps.
lateral raises: 3x10.
dips: 3x10+
one arm overhead tricep-ext: 3x10.
lowerback: 3sett.
This is just the blueprint and it might change a bit if some equipment is occupied or I have a bad day etc.
The goal is basicly to have a bit of fun in the gym and I am going for the pump. I have also left it a bit open on purpose to not put to many limitations on myself. Another goal here is to be able to do best I can on anygiven day, in short a primitive form of autoregulation.
training 16.05.2011.
chest and biceps.
after warmup.
nautilus incline press:
top sett: 6x72kg.
nautilus flat/decline* press: *( not shure if it was flat or decline )
top sett: 6x82kg.
nautilus pec-dec:
10x18kg ( my pecs where toast at this point, could only do one sett )
bicepcurl with cabel:
top sett: 10x30kg.
hammercurl:
6x12,5kg pr arm. ( biceps where done after the first sett )
crunches: 3x10reps.
comment:
incline and flat press where good, I got good contact with my pecs.
bicepcurl with cabel felt also great.
hammercurl and pec dec where not so great, I guess my strenght endurance aint that great.
edit.
ps. found out that the gym is closed tomorow, that sucks big time 
Everything is closed tomorow because of its the norwegian national day.
training 18.05.2011.
back day.
chins( neutral grip ):
10setts x 3reps.
one arm DBrow:
top sett: 6x27,5kg pr arm. ( no pr, but ok )
nautilus chest supported row( underhand grip ):
20x36kg.
nautilus pullover:
top sett: 10x27kg.
reverse pec-dec:
10x18kg.
6x23kg.
shrugs:
10x12,5kg pr arm.
comment:
chins where good, but the rest kinda sucked today. Better luck next time I hope.
training 19.05.2011.
shoulders and triceps day.
after warmup.
nautilus shoulderpress:
top sett: 6x55kg.
lateral raises:
work setts: 2x10x4kg pr arm.
dips:
3x10reps.
one arm OH-triceps extensions:
2x10x7kg pr arm.
diamond pushups: 10reps.
comment:
good workout, got a great pump in my shoulders and triceps 
training 23.05.2011.
chest and biceps day.
after warmup.
nautilus
incline chestpress( neutral grip ):
top sett: 10x77kg.
nautilus
decline chestpress( neutral grip ):
6x77kg.
6x86kg.
1x90kg.
hammercurl:
3x6x12,5kg pr arm.
concentration curl:
3x6x7kg pr arm.
comment:
good workout, beat my previous chest day and got a great contact with my chest + a great pump 
training 25.05.2011.
after warm up.
romanian deadlift:
10x bar.
10x40kg.
deadlift:
3x70kg.
3x80kg.
1x90kg.
1x95kg.
2x100kg.
comment.
good and short workout.
[quote]florelius wrote:
training 25.05.2011.
after warm up.
romanian deadlift:
10x bar.
10x40kg.
deadlift:
3x70kg.
3x80kg.
1x90kg.
1x95kg.
2x100kg.
comment.
good and short workout.[/quote]
Deadlifts usually feels like a good long workout to me !
[quote]JonDoh wrote:
[quote]florelius wrote:
training 25.05.2011.
after warm up.
romanian deadlift:
10x bar.
10x40kg.
deadlift:
3x70kg.
3x80kg.
1x90kg.
1x95kg.
2x100kg.
comment.
good and short workout.[/quote]
Deadlifts usually feels like a good long workout to me !
[/quote]
haha maybe because you are using alot more weight than me or/and because you do more assistent excercises than I did yesterday
training 02.06.2011.
after warmup.
legs:
back squats:
5x20kg.
10x30kg.
5x40kg.
5x50kg.
4x60kg.
db lunges:
2x10x10kg pr arm.
6x12kg pr arm.
romanian deadlift:
3x10x45kg.
biceps:
close grip chin ups:
10reps.
cabel curl: 2x10x20kg.
concentration curl: 10x9kg pr arm.
diamond push ups for 20reps as a finish.
comment:
great workout today:)
I did train with T-Nation member jondoh and it was really fun to workout with a guy that knows he`s
shit when it comes to training.
[quote]florelius wrote:
training 02.06.2011.
after warmup.
legs:
back squats:
5x20kg.
10x30kg.
5x40kg.
5x50kg.
4x60kg.
db lunges:
2x10x10kg pr arm.
6x12kg pr arm.
romanian deadlift:
3x10x45kg.
biceps:
close grip chin ups:
10reps.
cabel curl: 2x10x20kg.
concentration curl: 10x9kg pr arm.
diamond push ups for 20reps as a finish.
comment:
great workout today:)
I did train with T-Nation member jondoh and it was really fun to workout with a guy that knows he`s
shit when it comes to training.
[/quote]
Dude the aftereffects of the romanian deadlift is killing me, work is gonna be horrible tomorrow 
Thats awesome. We should make it happen more often (members training with other members)
[quote]solidkhalid wrote:
Thats awesome. We should make it happen more often (members training with other members)[/quote]
Not to many norwegian members on T-Nation I’m afraid
[quote]JonDoh wrote:
[quote]florelius wrote:
training 02.06.2011.
after warmup.
legs:
back squats:
5x20kg.
10x30kg.
5x40kg.
5x50kg.
4x60kg.
db lunges:
2x10x10kg pr arm.
6x12kg pr arm.
romanian deadlift:
3x10x45kg.
biceps:
close grip chin ups:
10reps.
cabel curl: 2x10x20kg.
concentration curl: 10x9kg pr arm.
diamond push ups for 20reps as a finish.
comment:
great workout today:)
I did train with T-Nation member jondoh and it was really fun to workout with a guy that knows he`s
shit when it comes to training.
[/quote]
Dude the aftereffects of the romanian deadlift is killing me, work is gonna be horrible tomorrow
[/quote]
LOL.
[quote]solidkhalid wrote:
Thats awesome. We should make it happen more often (members training with other members)[/quote]
Sounds like a good idea, but offcourse people are going to train with those who live close by.
ps. I knew Jondoh before he became a T-Nation member, we are workmates.
Oh yeah definitely… I didn’t mean travel to different continents!
I was shocked to find another T-Nation reader in norway, it’s rare.
Well I’m going to usa the summer of 2012, so I’m probably gonna ask around about good gyms in different towns in the states