i am writing a paper at the moment and listening to this awesome album.
Cycle1/Wave3/Workout C.
21/04/2013.
After warm up.
Benchpress: ( tm = 70kg )
20kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
52,5kg x 5.
60kg x 3.
67,5kg x 7. ( estimated max = 83,2kg )
Rear delt raises: 5x10 ( in between bench sets )
DL: ( tm = 100kg )
60kg x 5.
75kg x 5.
85kg x 3.
95kg x 5. ( estimated max = 110,8kg )
Pull ups: 10,6,5.
Comment:
Okay workout.
Summary of Cycle 1.
Bench: ( tm = 70kg )
Wave 1: 60kg x 13.
Wave 2: 62,5kg x 12.
Wave 3: 67,5kg x 7.
Squat: ( tm = 70kg )
Wave 1: 60kg x 7.
Wave 2: 62,5kg x 6.
Wave 3: 67,5kg x 4.
.
DL: ( tm = 100kg )
Wave 1: 85kg x 5.
Wave 2: 90kg x 5.
Wave 3: 95kg x 5.
OHP: ( tm = 42,5kg )
Wave 1: 35kg x 10.
Wave 2: 37,5kg x 8.
Wave 3: 40kg x 6.
Training weights for Cycle 2.
Bench: ( tm = 72,5kg )
Wave 1: 47,5kg x 5, 55kg x 5, 62,5kg x 5+
Wave 2: 50kg x 3, 57,5kg x 3, 65kg x 3+
Wave 3: 55kg x 5, 62,5kg x 3, 70kg x 1+
Squat: ( tm = 72,5kg )
Wave 1: 47,5kg x 5, 55kg x 5, 62,5kg x 5+
Wave 2: 50kg x 3, 57,5kg x 3, 65kg x 3+
Wave 3: 55kg x 5, 62,5kg x 3, 70kg x 1+
DL: ( tm = 102,5kg )
Wave 1: 67,5kg x 5, 77,5kg x 5, 87,5kg x 5+
Wave 2: 72,5kg x 3, 82,5kg x 3, 92,5kg x 3+
Wave 3: 77,5kg x 5, 87,5kg x 3, 97,5kg x 1+
OHP: ( tm = 45kg )
Wave 1: 27,5kg x 5, 32,5kg x 5, 37,5kg x 5+
Wave 2: 30kg x 3, 35kg x 3, 40kg x 3+
Wave 3: 32,5kg x 5, 37,5kg x 3, 42,5kg x 1+
Template for Cycle 2.
Workout A.
Squat: 5/3/1.
Bench: 5/3/1.
Pull ups: 3x10.
Back raises: 3x10-20.
Workout B.
OHP: 5/3/1.
DL: 5/3/1.
DB rows: 3x10.
Sit ups: 3x10-20.
- I might add some curls, pushdowns, rear raises etc if I have the time and energy.
Cycle2/Wave1/Workout A.
29/04/2013.
After warm up.
Bench: ( tm = 72,5kg )
20kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
47,5kg x 5.
55kg x 5.
62,5kg x 10. ( estimated max = 83,3kg )
Squat: ( tm = 72,5kg )
20kg x 5.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
47,5kg x 5.
55kg x 5.
62,5kg x 5. ( estimated max = 72,9kg )
Pull ups: 10,8,8.
Back raises: 3x10 reps.
Comment:
Crap workout 
[quote]florelius wrote:
Here is some nowegian comedians making fun of the danish language.
The language may cause problems for Norwegians to learn, but hey all the small children here are capable of learning it.
So what does that tell us about the norwegians :-)?.
Hows the fullbodytemplate working out for you?
[quote]Backbone wrote:
The language may cause problems for Norwegians to learn, but hey all the small children here are capable of learning it.
So what does that tell us about the norwegians :-)?.
Hows the fullbodytemplate working out for you?
[/quote]
LOL
Just started with the 2 times a week template, but have used it before and it worked then so
I am confident it will work now too.
What exactly did you eat yesterday?
*tweet
[quote]theBird wrote:
What exactly did you eat yesterday?
*tweet[/quote]
Meal 1: Shake consisting of: 5 dl whole milk, 2 scoops with whey & casein powder, 1 scoop creatin, a dash of heavy cream( floete in norwegian ) and 1 banana.
Meal 2: 300 gram with vanilla flavoured kesam( quark ).
Meal 3: One Yt-shake( chocolate milk with x-tra protein bought @ my work ), 1 yogurt( vanilla ) with nuts and a icecream.
Meal 4: 150 gram with steak/beef, 1 big potatoe, some chopped carrots, asparagus, bearnaise sauce( bearnaise powder, 2,5 dl whole milk, 1 dl heavy cream, butter ).
Cycle2/Wave1/Workout B.
03/05/2013.
After warm up.
OHP: ( tm = 45kg )
22,5kg x 10.
27,5kg x 5.
32,5kg x 5.
37,5kg x 6.
DL: ( tm = 102,5kg )
60kg x 5.
67,5kg x 5.
77,5kg x 5.
87,5kg x 5.
DB rows:
10 x 14kg pr arm.
10 x 20kg pr arm.
10 x 26kg pr arm.
Sit ups: 3x10 reps.
Comment:
Shit workout.
Cycle2/Wave2/Workout A.
06/05/2013.
After warm up.
Back Squat: ( tm = 72,5kg )
20kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
50kg x 3.
57,5kg x 3.
65kg x 5. ( estimated max = 75,8kg )
Bench Press: ( tm = 72,5kg )
15kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
50kg x 3.
57,5kg x 3.
65kg x 10. ( estimated max = 86,6kg )
Pull ups: 10,9,7.
Back raises: 3x11 reps.
DB tricep extension: 20,10,5.
Comment:
Okay workout 
Cycle2/Wave2/Workout B.
10/05/2013.
After warm up.
Deadlift: ( tm = 102,5kg )
55kg x 5.
72,5kg x 3.
82,5kg x 3.
92,5kg x 5.
Military Press: ( tm = 45kg )
20kg x 10.
30kg x 3.
35kg x 3.
40kg x 7.
One arm DB row:
10 x 14kg pr arm.
10 x 20kg pr arm.
10 x 28kg pr arm.
and alot of pumping stuff after ( HS row, pulldowns, curls, tricep pushdowns ).
Comment:
Great workout
Cycle2/Wave3/Workout A.
16/05/2013.
After warm up.
Back Squat: ( tm = 72,5kg )
20kg x 5.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
55kg x 5.
62,5kg x 3.
70kg x 3. PR ( estimated max = 76,9kg )
Bench Press: ( tm = 72,5kg )
20kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
55kg x 5.
62,5kg x 3.
70kg x 6. ( estimated max = 83,9kg )
Pull ups: 10,10,5.
Comment:
Okay workout
so couldn’t stay away from the good ol’ ball busting, rip farting squat could you? it’s ok many men find her far too seductive to ignore. you busy with school or do you have summer off?
[quote]mikemike87 wrote:
so couldn’t stay away from the good ol’ ball busting, rip farting squat could you? it’s ok many men find her far too seductive to ignore. you busy with school or do you have summer off?[/quote]
No I couldn’t stay away from it and I am finally starting to make some progress on it
Right now I am busy with school and I have also had stomach flu, so training have been compromised lately. I have a exam tomorrow, but on friday I plan to get back into the gym to finnish up the second cycle.
How are you my friend? ( regarding training, school, life in general )
[quote]florelius wrote:
to finnish up the second cycle.
[/quote]
I’m not sure if that is a typo, or not. I’m glad your squat is going well for you! That one lift is my bane.
[quote]DSSG wrote:
[quote]florelius wrote:
to finnish up the second cycle.
[/quote]
I’m not sure if that is a typo, or not. I’m glad your squat is going well for you! That one lift is my bane.[/quote]
Whats a typo? ( my written english aint perfect btw lol )
Arent you alot stronger in squats than me, so if its a bane for you, it must be a catastrophy for me haha.
[quote]florelius wrote:
[quote]DSSG wrote:
[quote]florelius wrote:
to finnish up the second cycle.
[/quote]
I’m not sure if that is a typo, or not. I’m glad your squat is going well for you! That one lift is my bane.[/quote]
Whats a typo? ( my written english aint perfect btw lol )
Arent you alot stronger in squats than me, so if its a bane for you, it must be a catastrophy for me haha.
[/quote]
Finnish describes something from Finland, finish is to complete a task. By my squat being my bane, I meant that it is the hardest/trickiest of my lifts to progress in.
[quote]DSSG wrote:
[quote]florelius wrote:
[quote]DSSG wrote:
[quote]florelius wrote:
to finnish up the second cycle.
[/quote]
I’m not sure if that is a typo, or not. I’m glad your squat is going well for you! That one lift is my bane.[/quote]
Whats a typo? ( my written english aint perfect btw lol )
Arent you alot stronger in squats than me, so if its a bane for you, it must be a catastrophy for me haha.
[/quote]
Finnish describes something from Finland, finish is to complete a task. By my squat being my bane, I meant that it is the hardest/trickiest of my lifts to progress in. :([/quote]
Ah I see. I mean finish obviously.
Its the same for me when it comes to squats and I think it is that for many people because its the most difficult lift of the big power lifts.
Cycle2/Wave3/Workout B.
25/05/2013.
After warm up.
Military Press: ( tm = 45kg )
20kg x 5.
25kg x 5.
30kg x 3.
32,5kg x 5.
37,5kg x 3.
42,5kg x 3. ( estimated max = 46,7kg )
Deadlift: ( tm = 102,5kg )
60kg x 5.
77,5kg x 5.
87,5kg x 3.
97,5kg x 2. ( estimated max = 103,9kg )
One arm DB row:
10 x 16kg pr arm.
10 x 22kg pr arm.
10 x 30kg pr arm.
Comment:
Good to be back in the gym again. The workout was okay.
Summary of Cycle2:
Bench Press: tm = 72,5kg.
Wave1: 62,5kg x 10.
Wave2: 65kg x 10.
Wave3: 70kg x 6.
Back Squat: tm = 72,5kg.
Wave1: 62,5kg x 5.
Wave2: 65kg x 5.
Wave3: 70kg x 3.
Military Press: tm = 45kg.
Wave1: 37,5kg x 6.
Wave2: 40kg x 7.
Wave3: 42,5kg x 3.
Deadlift: tm = 102,5kg.
Wave1: 87,5kg x 5.
Wave2: 92,5kg x 5.
Wave3: 97,5kg x 2.
Training weights for Cycle3:
Bench Press: tm = 75kg.
Wave1: 50kg x 5, 57,5kg x 5, 65kg x 5+
Wave2: 52,5kg x 3, 60kg x 3, 67,5kg x 3+
Wave3: 57,5kg x 5, 65kg x 3, 72,5kg x 1+
Back Squat: tm = 75kg.
Wave1: 50kg x 5, 57,5kg x 5, 65kg x 5+
Wave2: 52,5kg x 3, 60kg x 3, 67,5kg x 3+
Wave3: 57,5kg x 5, 65kg x 3, 72,5kg x 1+
Military Press: tm = 47,5kg.
Wave1: 30kg x 5, 35kg x 5, 40kg x 5+
Wave2: 32,5kg x 3, 37,5kg x 3, 42,5kg x 3+
Wave3: 35kg x 5, 40kg x 3, 45kg x 1+
Deadlift: tm = 105kg.
Wave1: 70kg x 5, 80kg x 5, 90kg x 5+
Wave2: 75kg x 3, 85kg x 3, 95kg x 3+
Wave3: 80kg x 5, 90kg x 3, 100kg x 1+