23.04.11
Morning
A1 Squat w/stop 10x3 @125kg
A2 Bench press 10x3 @115kg
Felt okey today, but sore in my quads. Gonna switch to the russian squat routine in both squat and bench. Then i can alternate between front squat and squat with stop on light and heavy day, and bench press on 10cm board feet up and regular bench press on light and heavy day. Also gonna train them on seperate days, so i will be benching tomorrow and squatting on monday. This will leave room for som assistance work, i need that 
Still have at least a couple of weeks before i can start deadlift…
Evening
45 min walk in the mountain.
24.04.11
Bench press feet up 10cm board 6x2 @100kg
Rowing, seated w/doublereps 4x6
Shoulder press in smith 5x5
Lat pulldown 4x6
Biceps, triceps, side raise machine, abs
Really light weight in everything. Felt soo good to train my back, eventhough it was very light weight! Love pulling movements…
25.04.11
Bw: 93kg
A1 Front squat 6x2 @100kg
B1 Goodmorning 2x5
B2 Lunges 2x10
B3 Calves 2x10
B4 Abs 2x
Felt terrible today… No power in the body, and really sore in my quad tendons… My legs don’t like too much squatting 
My long and skinny thighs are more suited for deadlifting! Gonna do the frequency and volume as planned in the squat, but stay really low on the weights, so i will be ready to train the complete routine when i’m able to do that, in about 2 weeks i guess…
26.04.11
A1 Bench press 6x3 @100kg
A2 Seated rowing w/hold 4x6
B1 Shoulder press in smith 5x5
B2 Lat pulldown 4x6
2x cable cross, face pull, side raise, biceps, triceps, abs.
Easy weight on everything, so it felt good considering strength, just can’t handle heavier because of the hand.
27.04.11
Squat w/stop 6x3 @125kg
1 legged keg press 2x10 @200kg
2x leg extension, hamstring, calves, abs.
Felt so much better squatting today! Like the terrible session two days ago just woke up the body and softened my muscles and tendond. Happy about that…
28.04.11
A1 Bench press 10cm board feet up 6x2 @100kg
A2 Seated rowing 4x6
B1 Shoulder press in smith 5x5
B2 Lat pulldown 4x6
C1 Hammer press machine ramping up to 1x5 @50kg each side
2x cable cross, face pull, side raise, bic, tri, abs
Everything light and easy. Nice to do some heavier pressing in the hammer machine! But i don’t understand why people train with this crap every week…
29.04.11
A1 Front squat 6x2 @100kg
B1 Goodmorning 2x5
B2 Lunges 2x10
B3 Calves 2x
B4 Abs 2x
C1 Leg ext. 2x
C2 Leg curl 2x
C3 Calves 2x
C4 Abs 2x
Feel like a bodybuilder… Nice and easy workout.
30.04.11
A1 Bench press 6x4 @100kg
A2 Seated rowing 4x6
B1 Bench press incline 3x5 @80kg
B2 Lat pulldown Hammer 3x10
C1 Shoulder press standing 5x5 @50kg
C2 Lat pulldown 4x10
2x15 cable cross, face pull, bic, tri, side raise, abs.
01.05.11
Morning
Squat with stop 6x4 @125kg
1 legged leg press 2x10 @200kg
2x leg ext, leg curl, calves, abs
Squat felt slow and empty at the start training alone, but when a girl entered the gym the bar went up really easy
Evening
55 min cardio in the forest.
02.05.11
A1 Shoulder press standing 5x5 @60kg
A2 Lat pulldown 4x10
B1 Bench press incline 3x5 @80kg
B2 Lat pulldown Hammer 3x10
C1 Bench press feet up 3x5 @120kg
C2 Rowing seated 3x10
2x15 cable cross, face pull, bic, tri.
Since i’m not getting anywhere with the bench, i just do what a feel like… But today i was able to press a bit harder, and it really felt good! Only 2 days remaining and the pins inside the fingers will be removed Like christmas and new years at the same time!
Aiming to train normally from next week, deadlifting and benching better…
03.05.11
A1 Squat w/stop 6x5 @125kg
B1 Goodmorning 2x5 @70kg
B2 Lunges 2x10 @50kg
B3 Calves 2x10
C1 Leg ext 2x15
C2 Leg curl 2x15
C3 Abs 4x
Felt good today! Really nice reps and light weight
Nice vid man! Very strong
[quote]trav123456 wrote:
Nice vid man! Very strong[/quote]
Thanks mate! We have some really strong newcomers in the team. With proper training they will become great lifters.
04.05.11
Removed the pins in my fingers, finally! Man, did it hurt when one of them was stuck, extremely painful… Weird feeling, pulling out and feeling the pins sliding against the bone… The fingers are completely stiff, so no help in gripping from them, but at least it’s not as painful, and i can use my hand as long as it’s not painful. So i did:
A1 Shoulder press dumbbells, seated no back support, 3x7 @30kg
A2 Lat pulldown hammer grip 3x10
B1 Incline dumbbell press 3x7 @35kg
B2 Lat pulldown sup. grip 3x10
C1 Flat dumbbell press feet up 3x7 @40kg
C2 Barbell rowing from knees 3x10
2x upright rowing, side raises, bic, tri.
Felt so good working with dumbbells again! Needed help getting them up, then no problem. I recommend the flat press with feet up, both for mass building and as assistance movement for bench press. Really good excercise. Nice workout…
05.05.11
A1 Squat w/stop 6x6 @125kg
B1 Deadlift no belt 2x5 @150kg
C1 1 legged leg press 2x10 @250kg
C2 Calves 4x
C3 Abs 4x
Spent much time stretching and warming up, cause of soreness in the body. The squat was easy, but had to keep my head clear since my legs were tired. Pushed harder in the leg press today, since it’s my last day on this round. Close to failure, and heavy! Gonna be a long time til next time i do 250kg there…
Taking some days off from squatting now, starting up my new routine on monday with light weights
By the way… I measures my thighs this morning, and since just before my accident they have grown 1 cm! Wohoo I guess it pays of, spending much energy on the legs and doing loads of bodybuilding movements… I’m so happy about this, because my legs really are my weakness
And… I’ve set some dates for my goals this year…
We have the southerns norwegian meet in october. I will do eq. lifts and set new norwegian deadlift record. Today, the record in the 93kg class is only 267,5kg, and i did 260kg raw in feb. So with suit i want 290kg.
In december, i will lift raw at the christmas meet. I will then do the 650kg raw, with a 200kg squat, 175kg bench and 275kg deadlift… Well, it’s gonna be hard work, but that is my goal and i will try to get it…
06.05.11
35 min cardio in the forest before breakfast
07.05.11
45 min cardio on the mountain. Really nice, in the sun
08.05.11
A1 Bench press w/superkatana 140x2 - 150x2 - 160x2 (my hand wouldn’t do more, but happy with this!)
B1 Pull-ups in ropes 3x10
B2 Standing shoulder press 2x5 @50kg
C1 Barbell rowing from knees 3x10 @80kg
C2 Push ups in ropes 2x
2x bic, tri, wrist
Felt good today, really satisfied that i managed to bench in the shirt! A good start on my new routine
WOW! You have an amazing training journal going! I REALLY REALLY wish I was good at converting Kilos to pounds…us silly Americans, everything has to be customized just for us… lol. Keep up the great lifting!!!
[quote]BlackWidowGirl wrote:
WOW! You have an amazing training journal going! I REALLY REALLY wish I was good at converting Kilos to pounds…us silly Americans, everything has to be customized just for us… lol. Keep up the great lifting!!![/quote]
Thank you very much, mam
So you are an American who admit that your country is in the “special class”, not bad 
09.05.11
Squat w/suit, straps off 3x3 @160kg
Deadlift 3x3 @170kg
Lunges 2x10 @50kg
2x leg ext/curl
4x calves and abs
Haven’t done squats with suit and wraps on 2,5 years now, so i took it really easy this first session. The weight was nothing, but i need some lifts to adjust my body and mind for eq. lifting. Felt like a powerlifter today! Deadlifting was okey, but im not gonna do great numbers yet…
10.05.11
A1 Shoulder press seated, no back support 3x7 @25kg
A2 Pull ups in ropes 3x10
B1 Incline bench press, dumbbells 3x7 @30kg
B2 Pull down supinated 3x10
C1 Sotilaspenkki, dumbbells 3x7 @35kg
C2 Seated rowing w/hold 3x10
2x bic, tri, forearm
Light weight and nice workout. Really good assistance movements… Sotilaspenkki = bench press feet up.
11.05.11
A1 Squat w/stop 25 reps @125kg
A2 “Snatch” deadlift 25 reps @120kg (2-4 reps each set, 35 minutes to complete)
B1 Goodmorning without belt 2x7 @70kg
2x leg ext/curl, 4x calves and abs
A really good workout! Didn’t push the time maximum, but gonna beat the 35 next workout. Doing these movements three times maybe, then switch for some weeks before i go back on heavier weight.
12.05.11
A1 Bench press green band on chest 25 reps @145kg
A2 Pushpress 25 reps @70kg (sets of 2-4 reps, completed on 35 minutes)
2x15 upright rowing, shrugs, cable cross, face pull, side raises
2x10 bic/tri hammer grip, forearm curl
Not as intensive as i wanted, because we were two guys training together. Nice workout though
16.05.11
Been sick the last days, so i’ve just stayed inside. Wasn’t 100% recovered today, but decided to do a upper bpdy workout, since it’s not as taxing on the cns as squat and deadlift…
A1 Shoulder press seated without back support, dumbbells 3x7 @25kg
A2 Pull-ups in ropes 3x10
B1 Incline press, dumbbells 3x7 @30kg
B2 Pulldown machine w/hold 3x10
C1 Sotilaspenkki, dumbbells 3x7 @35kg
C2 Seated rowing w/hold 3x10
D1 Benchpress, narrow on board 2x7 @120kg
D2 Biceps barbell 2x7 @55kg
2x7 hammercurl, triceps hammer, wrist
Short of breath today, so not so intensive. Still bothered with my wrist, but it’s getting better… Squat and deadlift tomorrow, woho
By the way…
Started again with my training cocktail that i’m sipping on through the workout, mostly between exercises.
It contains creatine, ribose, bcaa and carbs. Feel that it helps, especially when i’m not overeating food in the summer… I believe this is i good combination when doing strength training, as the nutrition is going straight into the muscles
17.05.11
A1 Squat w/stop 25 reps @125kg
A2 Deadlift “snatch” 25 reps @120kg
2x10 1 legged leg press @200kg, calves
2x15 leg ext/curl, calves, abs
Really short of breath today, so it turned out to be a hard session… Hope it will be better next time… Gonna do these movements a couple of times more, before i switch to front squat and power clean
18.05.11
A1 Bench press w/band on chest 25 reps @145kg
A2 Pushpress 25 reps @70kg
2x push ups in ropes
2x upright rowing, shrugs
2x cable cross, face pull, side raises
2x bic, tri, wrist, abs
Terrible shape today… I guess the session yesterday was quite taxing on the cns…
Anyway, the pressing was much easier than last week!
I believe, and hope, that my hand is good enough to do shirt benching on a regular basis now. So i start with this in the weekend. Thedumbbell press day will be used in my volume routine, not in this power routine.
Gonna relax tomorrow and fuel up for squats and deads on friday.