summer training at home:
I do only have dumbells at the moment, so this is todays workout:
one arm db rows: 5x5.
one arm militarypress: 5x5.
bicepcurls: 5x5.
db tricep press overhead: 5x5.
as warm up:
hill sprints and some stuff with a ball( thib stuff ).
Been a little while since you worked out. Nice break I hope? I also don’t have access to the gym this summer but fortunatly there are parallel bars at the park where I do dips, rows, etc. Been over a month and everything is fine so far so you’ll probably be fine also. In fact I feel more athletic and mobile now. Also, sprints work like hell. Sprinting is difficult, but I’ve always been fat so…
How many more years of classes you got left?
[quote]mikemike87 wrote:
Been a little while since you worked out. Nice break I hope? I also don’t have access to the gym this summer but fortunatly there are parallel bars at the park where I do dips, rows, etc. Been over a month and everything is fine so far so you’ll probably be fine also. In fact I feel more athletic and mobile now. Also, sprints work like hell. Sprinting is difficult, but I’ve always been fat so…
How many more years of classes you got left? [/quote]
Hi mike, havent seen you for some time.
Yhea its been a couple of weeks because of exams and moving back east for the summer, but are trying to get in some workouts with my dumbells.
Well I just finished my bachelor in history this semester, but I guess its minimum four more years before I am completely done. Next year I am improving some grades and then the year after that I am planning on starting with my masters in history. After that I must probably take pedagogic and something else to be able to take a job thats worth something. So I am probably around 30years old when I am done.
what about you?
training today:
one arm row: 5x5.
one arm push press: 5x5.
bent over laterals: 2x10.
I am planning on doing some hill sprints later.
Excellent. Congrats on the bachelors. When you are finished will you try to teach? I imagine you’d be nearly qualified.
I’ve got about two years myself. I start clinicals this fall for nursing. The plan is only a four year degree but when I finish I may feel the need to advance further. Who knows.
[quote]mikemike87 wrote:
Excellent. Congrats on the bachelors. When you are finished will you try to teach? I imagine you’d be nearly qualified.
I’ve got about two years myself. I start clinicals this fall for nursing. The plan is only a four year degree but when I finish I may feel the need to advance further. Who knows.[/quote]
Yes the plan is to teach. If I where to take one year with another subject and one year with pedagogic, I would then become an adjunct and would be qualified to teach at junior highschool level, but I want to teach at a regular gymnasium/high school so I need to be a lector to do that.
So you are studying to becoming a nurse? If so thats great:)
training 26.06.2011.
benchpress:
5x 10kg barbell.
5x20kg.
5x30kg.
3x40kg.
3x45kg.
3x50kg.
3x55kg.
3x60kg.
1x62,5kg.
1x65kg.
1x67,5kg.
1x70kg.
comment: I where able to clear some shit out of the old rotten hut in my backyard, therefor creating
space for working out with my bench and weight set in there.
ps. I`m happy with the bench workout 
some training in the summer:
last week I think:
benchpress:
10x30kg.
10x40kg.
10x50kg.
bent over BBrow:
3x10x40kg.
traning today:
militarypress:
5x10kg.
5x20kg.
5x25kg.
5x30kg.
5x30kg.
10x30kg.
training 14/8 - 2011.
squat and legs day.
after warm-up.
squat:
5x20kg.
5x30kg.
3x5x40kg.
db lunges:
3x5 pr leg x 10kg pr arm.
romanian deadlift:
10x20kg.
10x30kg.
10x40kg.
abs:
side-plank: 10sec pr side.
bird-dog: 10sec pr side.
leg-raises: 10reps.
comment:
good to be back at the gym and this time I am working out in a gym with lots
of racks.
The entire split I am going to use this fall looks like this:
day1:
squat: 3-5 x 5reps.
db lunges: 3 x 5-10reps pr leg.
romanian deads: 3-5 x 10reps.
abs.
day2:
benchpress: 3-5 x 5reps.
militarypress with db`s: 3 x 5-10reps.
dips or close-grip bench: 3 x 5-10reps.
abs.
day3:
deadlift: 3 x 5reps. or rack pulls: 5,3,1.
db row: 3 x 5-10reps.
chins: 3 x 5-10reps.
abs.
I am going to use set progression aka adding a set each session, it will look like this:
cycle 1 for squat:
week 1: 3x5x40kg.
week 2: 4x5x40kg.
week 3: 5x5x40kg.
cycle 2 for squat:
week 1: 3x5x42,5kg.
week 2: 4x5x42,5kg.
week 3: 5x5x42,5kg.
cycle 3 for squat:
week 1: 3x5x45kg.
week 2: 4x5x45kg.
week 3: 5x5x45kg.
cycle 4 for squat:
week 1: 3x5x47,5kg.
week 2: 4x5x47,5kg.
week 3: 5x5x47,5kg.
cycle 5 for squat:
week 1: 3x5x50kg.
week 2: 4x5x50kg.
week 3: 5x5x50kg.
etc…
training 16/8 - 2011.
after warm up.
benchpress:
5x20kg.
5x30kg.
5x40kg.
3x5x50kg.
db militarypress:
3x5x10kg pr arm.
dips:
3x5reps.
leg-raises:
3x10reps.
ps. I did 10reps of rear raises before each set of BP, 10reps of shrugs before each set of MP, 10reps
of external rotation before each set of dips and besides 2x10reps on facepulls after all the pressing.
comment:
I think the session went well 
training 18/08 - 2011.
deadlift and back day.
after warm up.
deadlift: ( 1rm: 100kg. )
5x55kg.
5x65kg.
5x75kg.
one arm db row:
3x5x20kg pr arm. ( goal next week: 4x5x20kg pr arm )
chins with overhand grip:
3x5reps.
plank: 30sec.
bird-dog: 10sec pr side.
side-plank: 10sec pr side.
one sett with curls to failure as a finish.
comment:
great session today, got a nice pump in my lats
progression for deadlift this semester:
week1: this week: 5x75kg.
week2: 3x80kg.
week3: 1x85kg.
week4: deload.
week5: 5x77,5kg.
week6: 3x82,5kg.
week7: 1x87,5kg.
week8: deload.
week9: 5x80kg.
week10: 3x85kg.
week11: 1x90kg.
week12: deload.
week13: 5x82,5kg.
week14: 3x87,5kg.
week15: 1x92,5kg.
week16: deload.
Its 5/3/1 offcourse.
[quote]JonDoh wrote:
[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]
Where in Norway do you guys live and train?
[quote]Quick Ben wrote:
[quote]JonDoh wrote:
[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]
Where in Norway do you guys live and train?[/quote]
I live and train in Bergen, but jondoh have moved to oslo so he trains and lives
there.
what about you?
training 21/08 - 2011.
after warm up.
squat:
5x20kg.
5x30kg.
4x5x40kg. ( one sett up from last week )
db lunges:
3x6 pr leg x 10kg pr arm. ( one rep up pr sett from last week )
romanian deadlift:
10x20kg.
10x30kg.
11x40kg. ( 1 rep up from last week )
leg raises:
3x10reps.
comment:
good session
[quote]florelius wrote:
[quote]Quick Ben wrote:
[quote]JonDoh wrote:
[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]
Where in Norway do you guys live and train?[/quote]
I live and train in Bergen, but jondoh have moved to oslo so he trains and lives
there.
what about you?[/quote]
Oslo, at Harald’s Gym.
[quote]Quick Ben wrote:
[quote]florelius wrote:
[quote]Quick Ben wrote:
[quote]JonDoh wrote:
[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]
Where in Norway do you guys live and train?[/quote]
I live and train in Bergen, but jondoh have moved to oslo so he trains and lives
there.
what about you?[/quote]
Oslo, at Harald’s Gym.
[/quote]
ah the famous haralds gym. My brother used to work out there, but that is almost ten years ago.
My cousin who are a powerlifter calls it as joke for “haralds apotek”
training 23/08 - 2011.
after warmup.
facepulls: 3x10.
benchpress:
5x20kg.
5x30kg.
5x40kg.
4x5x50kg.
reverse flyes: 3x10.
militarypress with db`s:
4x5x10kg pr arm.
external rotations: 3x10.
dips:
3x6reps.
bird dog: 10sec pr side.
leg raises: 10reps.
back raises: 10reps.
comment:
good session
goal next week:
bench: 5x5x50kg.
mp: 5x5x10kg pr arm.
dips: 3x7reps.
I have a pain in my left glute and left knee, I am afraid that I have to drop deadlifts tomorow.
Lets just hope its healed up untill my next squat session on sunday.
training 25/08 - 2011.
after warmup.
deadlift:
3x60kg.
3x70kg.
3x80kg.
one arm db row:
4x5x20kg pr arm.
chins with neutral grip:
3x5reps.
side plank:
10sec pr side.
bird dog:
10sec pr side.
leg raises:
10reps.
comment:
Good session today. My pain in the left leg where gone after the session and the deadlift felt easy
training 29/08 - 2011.
after warm up.
back squat:
5x20kg.
5x30kg.
5x40kg.
10x50kg. ( I am going to use this number to calculate my estimated max )
db lunges:
3x5 pr leg x 10kg pr arm.
romanian deadlift:
10x20kg.
10x30kg.
12x40kg.
leg raises:
3x10reps.
comment: Good session today.