Halfbreed, Half the Work?!

Training Training Logs
41

10.09.10 military press week 3 round 2.

Activation:
Top Half Seated Press:
50kg x3, 60kg x3, 65kg x3, 70kg x3

Miliraty Press + Chins before sets.
30kg x5, 35kg x5, 40kg x5
Mainsets:
48kg x5
55kg x3
62kg x5 - Rep PR and PR (+2kg)

extrawork:
Incline Benchpress - ramping sets of 5
60kg x5, 65kg x5, 70kg x5, 75kg x5, 80kg x5

Benchpress - ramping sets of 5
70kg x5, 75kg x5, 80kg x5, 85kg x5, 90kg x5, 95kg x3, 100kg x3 - ehh, new PR…

Circuit 1 - AMRAP 1 round:
PecDec
Cable Crossover to hip
Twist Flyes
Short Flyes
Pushups on bench

Circuit 2 - AMRAP 1 round:
FacePull
Forwardleaning Lat rise
Leaning back Lat rise
Leaning back front rise
Front rise with push.

today:
yeah, new military press PR, by 2kg… oh well it’s something. And the benchpress, I wasn’t gonna try and break a new PR but the guys at the gym told me it was about bloody time i benched 100kg, and I didn’t want to dissapoint them. Helluva good lift too, no assistance.

These circuits r done with a 8-12 rep weights, i don’t count reps i just execute while biting my teeth together and gutting it out.

Btw, I filmed my eccentric less training session i had the day after this workout. gonna have’em up here soon.

42

Eccentric less training.
preformed the morning after the military press workout.

take 1:
[video]1846[/video]

take 2:
[video]1845[/video]

43

I’m a little torn, Deadlift = pull day or lowerbody day? I’ve made thisone lowerbody.

12.09.10 Deadlift week 3 round 2:

Activation
Deadlift
60kg x5, 65kg x5, 70kg x3, 75kg x3

main sets:
82,5kg x5
92,5kg x3
105kg x12

LegPress
100kg x5, 110kg x5, 120kg x5, 130kg x5, 140kg x5, 150kg x5
LegCurl
20kgx5, 25kg x5, 30kg x5, 35kg x5, 40kg x5, 45kg x3

Circuit, 1 round, amrap.

LegPress 70%
LegCurl 70%
LegExtension 25kg
CalfRise 40kg
BW Squats

today:

so, 12 reps on the x1 DL lift, not unhappy about it. My hamstrings are as weak as a baby’s hams. I tried BW GHR’s, still only negatives, couldn’t get my allmost crunched nose off the floor. And I forgot to do DL @ 70% in the circuit - DAMNIT!

44

140910 benchday:

Activation
PushPress + 3 chins before every set.
50kg x5, 55kg x3, 60kg x3, 65kg x3

Benchpress
60kg x5, 65kg x5, 70kg x5

531 Benchpress
72,5kg x5
80kg x3
90kg x8

extrawork
superset
DB inc press
22kg x5, 26kg x5, 31kg x5, 36kg x3
DB row
26kg x8, 31kg x8, 36kg x8, 42kg x6

circuit 1 amrap
Pec Dec
cable crossover
twist flyes
short flyes
pushups

circuit 2 amrap
face pull
reverse flyes
db row (70%)
lat pulldown
seated 6 rep iso row. (12 sec, 9sec, 7sec, 5sec, 3sec, 1sec holds)

today:
wanted to push and pull today, not too shabby benchpress either. still loving the burn-factor-circuits.
i know i’m not on a pure mass program, but my bodyweight is rising, slowly, but still. closing in on 90kg.

Reading the drugdragon article this week I flashed back 10 years, living in oslo and training there, some of the training buddies I had started on T, somehow I never got around to it and I really didn’t want to either. But the openness about it these days is overwhelming. Soon it’ll get legalized for sure, sold next to the protein powder. I’ve been tempted to try it on several occations, tempted enough to think about it, nothing more.

So, soon deload week again. So soon, it’s amazing how time flyes when you’re making progress. But apperantly not fast enough, I allways want to change things, go on another program to find that magic thing some of us newbs keep searching for. Of change my goals again… Mass and more mass, it’s all thats on my mind lately. Stupid mind! Get into the right mode and go break a squat record and quit whining about not filling out a XL size t-shirt. Gonna kill my legs and everything attached to them on squat day. damn straight, punishment for being whimsical with your goals. Even one of the latest Tnation articles stated it: get strong!

…stronger rather.
Strong is a relative term, as it points to a stat that needs comparison with another individuals strength. Stronger than my current self - now thats a good goal, since you can use it every day, even if you’re stronger than yesterday, tomorrow you have to focus on getting stronger than you are today. Have at it.

45

160910 squat day. week 3 round 2.

Giant set:
A1: BW Jump squats 3, 3, 3, 3, 3, 3
A2: Squats: 65kg x5, 70kg x5, 75kg x5, (531) 80kg x5, 90kg x3, 100kg x9 - new PR
A3: Hanging leg raises: 8, 8, 8, 8, 8, 8

droppset squats:
90kg x7, 80kg x8, 70kg x10

supersets:
B1: Leg Ext 15kg x8, 20kg x6, 25kg x5, 30kg x5
B2: Sidebends 18kg x8, 21kg x8, 26kg x8, 31kg x8

C2: Leg Curl 25kg x6, 30kg x6, 35kg x5, 40kg x5, 45kg x3
C3: Cable choppers 45kg x12, 55kg x12, 65kg x12, 70kg x12

today:
no circuits… whats up with that. well pressed for time and I did go all out on my ramps. and the 531 main set of squats really killed me, and i’m happy with the result, 9 rep 100kg. I thought to myself as i was doing the dropp sets:" this is a very very bad idea…" It wasn’t planned, I just wanted to do more squats.

46

sidenote:

since it’s 2 months since i did any tapemeasuring, i thought it was time to see if there has been any hypertrophy in addition to my strength gains.

measurement - 21.07.10 - 18.09.10
Gut - 93cm - 98cm +5cm (2 inches)
R.Thigh - 59cm - 61cm +2cm (allmost an inch)
L.Thigh - 59cm - 61cm +2cm (allmost an inch)
Chest - 105cm - 109cm +4cm (allmost 2 inches)
L.Arm - 33cm - 36cm +3cm (1 inch+)
R.Arm - 33cm - 36cm +3cm (1 inch+)
Calf - 40cm - 40cm +/- 0cm :stuck_out_tongue:

didn’t get to measure BF% but i’m sure it’s up again. I’ll get a new caliper.

deload week, COmm3nc3!

47

whats frustrating about deload weeks is this; after you 3 sets of very light 5 reps you feel absolutely super. I mean off the charts, it’s like you’ve set your body up for some heavy lifting, but instead you just go home…

did military on monday, deadlift on thuesday.
wensday off and today is benchpress and tomorrow squats. the numbers are non important. it’s 3 sets, 40, 50 and 60% of trainingmax. it’s like activations sets.

next week, can’t wait for next week. 1 rep at the time.

48

Military week 1 round 3.

A1 wide pulldown: 40kgx5, 45x5, 50x5, 55x5, 60x5, Chins BWx5
A2 military 531: 30kgx5, 35x5, 40x5, 45x5, 50x5, 55x5
A3 db clean and press: 11kgx3, 15x3, 18x3, 21x3, 26x3, 26x3

B1 Closegrip pullup: BWx5, BWx5, BWx5, BWx5
B2 Explosive highpull: 30x3, 35x3, 40x3, 50x3
B3 Facepull: 25x6, 30x6, 40x6, 40x6

circuit - amrap - 2 rounds:
1-arm inverted row
y-press
seated row

today:
I’ve changed everything around, made it more efficient. got it all done in 55 minutes. (yes, giantsets stolen from someone famous… haha)
Love a good explosive workout after a sluggish weekend.
For the next round of 531, my main goal is to improove my back, both in size and strength.
And if you spend time reading my log, thank you! Don’t be afraid to be harsh if you descide to comment.

49

Deadlift week 1 round 3.

A1 Leg curl : 30kgx3, 35x3, 40x3, 45x3, 50x3
A2 Deadlift : 60kgx5, 70x5, 80x5, 90x5, 100x9
A3 DB lunges: 11kgx8, 15x8, 18x8, 21x8, 26x5

B1 Standing Ropepull: 30x8, 35x8, 40x8
B2 Leg Press: 90kgx10, 130x10, 150x10
B3 Back Extension: BWx8, BWx8, BWx8

Circuit . AMRAP 2 times:
Reverse flies 8kg db’s, 10kg db’s
DB shrugs 30kg db’s, 40kg db’s
DB Rows 30kg db’s, 36kg db’s
Pulldown 70kg, 75kg

today:
again, done in 50mins. love those giantsets. on the other hand, not feeling the energy i usually have in the gym, something was off today. might be my mind wondering off to faraway places.
mabye the routine was not optimal. might change the leg curl to explosive highpulls, wich i find a good activator to deadlifts.
My knee was bothering me at work today and I was afraid it was gonna affect my training, after the first 2 giantsets everything felt fine, was like something got back into place after the 2nd lunge set.

I’m also dabbling with healthier eating habbits.
My main problem is replacing bread at lunch, and getting my dinner portions a lil smaller and breakfast portions up by leaps and bounds. thank god for eggs.
All this came after reading How to Eliminate Love Handles, Man Boobs, or Jelly Belly , i’m plagued with a persistent jelly belly and bothersome love handles. And if i can make some eating changes instead of having that pre-summer-diet frenzy there might be hope for a fool like me.
Basically, big breakfast with eggs or meat or both and some greens. I’m good at snacking tho, betweek breakfast-lunch and lunch-dinner. thats a cup of tea (green, black or oolong) and a mix of hazelnuts, walnuts, almonst and chillinuts:p
lunch, how to replace the bread…
dinner, just eat less…
then workout nutrition, no limits, try to jam down 1k - 1,5k kcals between 30mins pre to 30-60mins post. I’m fortunate enough to be able to funtion on a full stomack, no problems eating solid foods during workouts.
(and I dear say i’m not shallow) well, i can allways blame trying to get rid of the fat on health reasons.

too much thought and too much writing.
-half

50

Benchpress week 1 round 3.

A1 DB Clean and Press: 15kgx3, 18x3, 21x3, 26x3, 31x3, 26x3
A2 BB Row: 60x5, 65x5, 70x5, 75x5, 80x5, 85x5
A3 Benchpress: 60x5, 65x5, 70x5, 75x5, 80x5, 85x12

B1 T-bar row: 60kgx5, 65x5, 70x5
B2 BB inc press: 60kgx5, 65x5, 70x5
B3 Chins: BWx3, BWx3, BWx3

Circuit - amrap - 1 round
DB floorperss 26kg
facepull 35kg
blaststrap pushups
blaststrap facepulls

today:
pretty happy with the first giantset. BB row with palms facing away should do more for my lats but i couldn’t feel it today. T-bar row (not on a machine) was awfull to do, but i guess it’s just the “new excersice” syndrom. the homemade blaststraps worked like a charm and those pushups were brutal.

51

Squat week 1 round 3:

Activation circuit 3 rouns
jump squats 3 reps
benchpress 60kg 3 reps
db clean and press 21kg 3 reps each arm
db swings 21kg 3 reps

A1 jump squat: 3, 3, 3, 3, 3
A2 Squat: 65kgx5, 70x5, 80x5, 85x5, 90x5
A3 Hanging leg raise (slowly): 5, 5, 5, 5, 5

B1 Back extensions: 6, 6, 6
B2 Front squat: 40kgx5, 50x5, 60x5
B3 Cable choppers: 45kgx8, 50x8, 55x8

today:
felt so sluggish, and when i arrived the aquat rack was occupied by two titans so i descided to do activation circuits and read the latest body flex wanna be magazine in the lobby while waiting. i felt good on the first giant set but somehow i forgot to go maxrep on the last set of squats. hanging leg raises still suck, or rather i suck at it.

52

military week 2 round 3

A1 wide chinup: BWx5x5
A2 Military press: 40x5, 42,5x5, 47,5x3 54x3 60x9 - PR!
A3DB clean’n’press: 15, 18, 21, 26, 31 (3 reps each arm)

B1 closegrip pulldown: 70x5, 75x5, 80x5, 85x5
B2 High pull: 30x5, 35x5, 40x4, 50x3
B3 face pull: 35x8, 40x8, 45x8, 70x8 - wth…

circuit - amrap - 1 round
inverted row (didn’t manage 1 arm today :X)
y-press 18kg db’s
seated row 60kg
cable pullaparts 10kg

as a extra treat, farmerwalks - 30meters small steps.
31kg db’s, 36kg db’s, 42kg db’s.

today:
felt on top of the world after the PR in military and after i was done with my circuit i descided on farmerwalks, no regrets, finally got those 42kg db’s for one round.
my back feels better every day i train it, i thought i’d get super sore but the opposite is happening and i’m feeling good about my descision.
and the facepulls, someone used the pulley inbetween my sets and i didn’t notice until i was on rep 5 and even 8 reps on that weight seemed ok. i might just be a little afraid of bigger weights, i’m mentally challendged that way. big weights = scary shait…
reminds me of a quote:" do one thing everyday that scares you…"

53

06.10.10 deadlift week 2 round 3

A1 leg curl: 35kgx3, 40x3, 45x3, 50x2, 55x2, 50x1
A2 deadlift: 60kgx3 70x3, 80x3, 85x3, 95x3, 110x12
A3 db lunges: 15kgx4, 18x4, 21x4, 26x4, 31x3 –

B1 rack deadlift: 110kgx3, 120x3, 130x3, 140x3, 150x2
B2 hanging leg raises: 8, 8, 6, 6, 7
B3 Leg Press: 110x5, 125x5, 140x5, 160x5, –

Circuit - amrap - 1 round
Deadlift 80kg
Leg Press 100kg
BB Shrugs 80kg
DB Row 31kg
Reverse flies 8kg

today:
hmm, rack dls are wierd. thought i’d get more but i guess i’m happy with 150x2, was with wraps not belt.

54

Nice job on the PR for Military. And don’t be afraid of using big weight on anything. Cable machine, what can happen? Drop it? SO WHAT?! DL’s…drop it, squats, use a rack and get stapled (I do it all the time), bench…well, careful there, but just go for it. You’re kicking ass bro, keep at it.

55

[quote]inkaddict wrote:
Nice job on the PR for Military. And don’t be afraid of using big weight on anything. Cable machine, what can happen? Drop it? SO WHAT?! DL’s…drop it, squats, use a rack and get stapled (I do it all the time), bench…well, careful there, but just go for it. You’re kicking ass bro, keep at it.[/quote]

thnx for checking in Ink! you’re not exactly a lazy mofo yourself haha.

08.10.10 Benchpress week 2 round 3.

A1 DB C’n’P: 15x3, 18x3, 21x3, 26x3, 31x3
A2 DB Row: 21x5, 26x5, 31x5, 36x5, 42x5
A3 BenchPress: 60x3, 65x3, 70x3, 80x3, 90x7 - rep PR!

B1 T-bar row: 60x5, 70x5, 80x5, 90x5
B2 BB Inc Press: 60x5, 65x5, 70x5, 75x5
B3 Chins: BWx3, BWx3, BWx3, BWx3

Circuit - amrap - 1 round:
Floorpress 60kg with resistance band
Facepull 60kg
DB Inc Press 26kg DB’s
DB Shrugs 31kg DB’s
Blaststraps Pushups BW
Blaststraps facepulls BW

today:
the benchpress felt really heavy and nasty today. So did every pressing movement today. 90 kg for 7 reps is still a PR and i’m having progress so i can’t complain.

56

10.10.10 Squat week 2 round 3

A1 Jump squat: BWx3, x3, x3, x3, x3, x3
A2 Squat: 70kgx3, 75x3, 80x3, 85x3, 90x3, 100x7
A3 Hanging leg raise: 8, 8, 7, 6, 6, 5

B1 Back Ext: BWx8, BW+10kgx8, BW+15x8, BWx15
B2 Goblin Squat: 22kgx8, 26x8, 31x8, 31x8
B3 Side Bends: 18kgx8, 21x8, 26x8, 31x5

today:
no circuits, i must be getting lazy, honestly tho, my lower back just got the best outta me after the last set of back extensions then nothing really worked after that. luckily the last set tho.
So what gives, does this happen to everyone or am i specially weak…?
Mabye i should switch to goodmornings for a while…?

57

10.10.10 Squat week 2 round 3

A1 Jump squat: BWx3, x3, x3, x3, x3, x3
A2 Squat: 70kgx3, 75x3, 80x3, 85x3, 90x3, 100x7
A3 Hanging leg raise: 8, 8, 7, 6, 6, 5

B1 Back Ext: BWx8, BW+10kgx8, BW+15x8, BWx15
B2 Goblin Squat: 22kgx8, 26x8, 31x8, 31x8
B3 Side Bends: 18kgx8, 21x8, 26x8, 31x5

today:
no circuits, i must be getting lazy, honestly tho, my lower back just got the best outta me after the last set of back extensions then nothing really worked after that. luckily the last set tho.
So what gives, does this happen to everyone or am i specially weak…?
Mabye i should switch to goodmornings for a while…?

58

picture time…

okies, the light one if from september 27th the two dark ones was taken today.

[photo]30124[/photo]

[photo]30125[/photo]

[photo]30126[/photo]

…ehh no, i’m not trying to do a good pose, just thought it’d be funny to see if there was any visible slabs of muscle hiding back there. my girlfriend laughed and looked at me with a “i’m sorry, you’re no bodybuilder-look”. I told her i know, i’m not trying to be one either. then she laughed again. don’t get me wrong, she loves the fact that i take care of my corpse.

59

military week 3 round 3

A1 wide chinup: BWx5 x5
A2 DB clean’n’press: 18, 21, 26, 26, 31 (3 reps each arm)
A3 Military press: 40x5, 45x5, 50x5, 57x3, 65x6 - rep and weight PR.

B1 closegrip pullup: BWx5, BW+5x5, BW+5x5, BW+5x5, BWx7
B2 High pull: 40x3, 45x3, 50x3, 55x3, 57,5x3, 50x7
B3 face pull: 50x5, 50x5, 50x5, 60x8, 70x8

Shoulder finisher - 2 sets.
C1 javelin press: oly-bar x10, oly-bar x10
C2 1 arm DB OH press 21x6, 26x6

D1 Push Press 60x5, 60x5
D2 forward leaning latrise 8x15, 10x15
D3 DB bicepcurl 18x12, 18x12

today:
happy about the PR, never done 65kg military before. the first 3 sets of facepull was done in a old pulley and someone came to me and told me it was supposed to be removed since the cable was stuck and the sliders broken. no wonder i was like wtf, 50kg that heavy…

tried to do a more hypertrophy-ish finisher for my shoulders. it’s somewhat copied from romaniello’ shoulders of doom, cut down and refitted to a finisher:p sry roman!

60

ahhhh, finally internet back to my pc. gonna update my workouts soon, sitting in the deload week atm.